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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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Arugula salad, quinoa, Cancer Fighting Recipes

Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Let your salad work hard for your health by adding super ingredients such as apple, grapes, quinoa and walnuts.

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


  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

Four Bean Chili, Cancer Fighting Recipes

Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Go meatless with this cancer-fighting recipe that serves up healthy veggies over steamed rice.

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
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  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

Cancer fighting foods (Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver))

Travis Rathbone (Food Stylist: Roscoe Betsill; Prop Stylist: Thom Driver)

Every cook needs a go-to chili recipe. This cancer-fighting four-bean chili — with or without meat — could be yours.

Four-Bean Chili

Serves 4

You can use your favorite combination of beans for this simple chili. If you like, add 8 ounces of lean ground beef or turkey right after the onion, garlic and ginger are soft and cook for about 5 minutes, stirring to break up lumps, until the meat is no longer pink. This chili freezes well.

  • 2 tablespoons olive oil
  • 1 large yellow onion, peeled and chopped
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 1/4 cup tomato paste
  • 4 small tomatoes, diced
  • 2 tablespoons chili powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground coriander
  • 1/2 (15-ounce) can black beans, rinsed and drained
  • 1/2 (15-ounce) can black-eyed peas, rinsed and drained
  • 1/2 (15-ounce) can pinto beans, rinsed and drained
  • 1/2 (15-ounce) can garbanzo beans (chickpeas), rinsed and drained
  • Salt to taste
  • 4 cups chicken stock (homemade or store-bought), plus 1 cup if needed
  • 1 teaspoon toasted cumin seeds, for garnish
  • 1 tablespoon finely chopped cilantro, for garnish


  1. In a large, deep, heavy-bottomed pot, heat the oil over medium-high heat.
  2. Add the onion, garlic and ginger and cook, stirring, until the onion begins to soften, 5 to 7 minutes.
  3. Add the tomato paste, tomatoes, chili powder, oregano and coriander and cook for 5 minutes more, stirring occasionally.
  4. Add all the beans and 4 cups of stock; bring to a boil.
  5. Reduce the heat to a gentle simmer and cook for 30 minutes, stirring occasionally, until the flavors are blended. If the chili seems to be drying out as it cooks, stir in the remaining 1 cup of stock.
  6. Serve hot, garnished with cumin seeds and cilantro.

Nutrients per serving: 565 calories, 26g protein, 85g carbohydrates, 20g fiber, 14g fat (2g saturated fat), 7mg cholesterol, 2,061mg sodium

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