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3 Cancer-Fighting Recipes

These flavorful recipes are packed full of super nutrients

En español | The experts can't repeat it enough: The best ammunition to reduce your risk for cancer is a healthy diet packed with superfoods. Arm your kitchen with the top cancer-fighting ingredients, and try these flavorful recipes your family will enjoy.

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Cancer-Fighting food recipes

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts. — Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Arugula Salad With Apple, Grapes, Quinoa and Toasted Walnuts

Serves 4

For the dressing:

  • 1 teaspoon toasted ground cumin
  • 3 tablespoons olive oil
  • 2 tablespoons champagne vinegar or red wine vinegar
  • 1 teaspoon honey

For the salad

  • 1-1/2 cups packed arugula, rinsed and dried
  • 1 cup packed baby spinach, rinsed and dried
  • 1/2 small red onion, peeled and thinly sliced
  • 1/2 cup cooked quinoa (regular or red), cooled
  • 2 tablespoons toasted sunflower seeds
  • 3 tablespoons chopped toasted walnuts
  • 1 cup seedless grapes (red and green mixed), cut in half
  • 1 medium apple, quartered, cored and diced

Instructions:

  1. In a small bowl, combine all the dressing ingredients and mix well.
  2. In a large bowl, combine all the salad ingredients.
  3. Pour the dressing over the salad. Toss to mix well and serve immediately.

Nutrients per serving: 244 calories, 4g protein, 22g carbohydrates, 4g fiber, 17g fat (2g saturated fat), 0mg cholesterol, 13mg sodium

Cancer-Fighting food recipes

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice. — Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Curried Broccoli With Tomatoes, Garlic and Coconut Milk

Serves 4

  • 1 tablespoon vegetable oil
  • 1 small yellow onion, peeled and chopped
  • 3 garlic cloves, peeled and crushed
  • 1 cup sliced fresh mushrooms
  • 1 small red bell pepper, seeded and diced
  • 1/2 cup chopped or diced tomatoes
  • 2 cups small broccoli florets
  • 1 cup shredded carrots
  • 2 tablespoons finely chopped cilantro
  • 2 teaspoons mild curry powder
  • 1/2 teaspoon salt (or less to taste)
  • 1 (13.5-ounce) can light coconut milk
  • Half a lemon
  • Steamed rice, for serving

Instructions:

  1. In a medium saucepan, heat the oil over medium-high heat.
  2. Once the oil is hot, add the onion and garlic and cook, stirring often, until the onions are just soft but not browned, about 5 to 6 minutes.
  3. Add the mushrooms and bell pepper and cook, stirring occasionally, until softened, about 2 minutes more.
  4. Add the tomatoes and cook for about 3 minutes, until they begin to soften.
  5. Add the broccoli, carrots and cilantro. Cook for about 1 minute more.
  6. Add the curry powder, salt and coconut milk and mix well to combine.
  7. Bring the mixture to a boil, reduce the heat to low, cover and simmer until all the vegetables are tender, about 8 minutes. Stir occasionally to prevent sticking.
  8. Just before serving, sprinkle some lemon juice over the meal.
  9. Serve hot over steamed rice.

Nutrients per serving (not including rice): 164 calories, 3g protein, 20g carbohydrates, 3g fiber, 9g fat, 0mg cholesterol, 363mg sodium

Next page: A delicious, healthy four-bean chili recipe. »

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