Lower Your Risk Of Endometrial Cancer

The majority of cancers that occur in the body of the uterus (womb) are endometrial cancers. The endometrium is the lining of the uterus. Endometrial cancer is the sixth most common cancer in women with over 320,000 cases diagnosed, globally.

Fortunately, the overall survival rate for endometrial cancer is relatively high, at about 69% at the five-year mark.

This disease produces symptoms at earlier stages than other cancers, which leads to an early diagnosis. One early symptom of endometrial cancer is spotting after menopause. This symptom in particular may be overlooked by women as a part of menopause, but it should not be ignored, even if it is just a drop.

The risk of endometrial cancer increases with age, with most incidences diagnosed after menopause. While we can’t stop ourselves from aging we can prevent the development of endometrial cancer, based upon the evidence from the Continuous Update Project (CUP). We can prevent 4 in 10 cases of endometrial cancer by being a healthy weight and being physically active.

Want to lower your risk, but don’t know where to start? Here are 7 keys to making healthy changes that last from AICR:

1. Focus on individual changes. Studies show that choosing one or two behaviors to work on helps make those changes stick. For example, personally deliver a message to a co-worker instead of emailing them to increase the steps you take in a day.
2. Ask for help. Your doctor can refer you to a registered dietitian (RD) and a certified exercise physiologist or sign up for AICR’S New American Plate Challenge a 12-week interactive weight loss program. This 12-week challenge offers 3 tiers of support. The free web version offers weekly emails with challenge information and weight loss strategies, access to online recipes, activity tips and a participant sharing forum.
3. Go public. Set a specific goal for behavior change and tell others about it!
4. Record  your progress. Make adjustments in your plan. Many websites or apps like Myfitnesspal are free and are designed to track your progress overtime.
5. Treat yourself. Give yourself something you really enjoy when you reach a milestone on the way to your goal, such as a pedicure after running your first 5k.
6. Accept setbacks. When attempting to make changes in your life, setbacks will occur. Developing a plan to anticipate and deal with setbacks will help you work through them without derailing your behavior change program.
7. Be patient with yourself and your progress. Mark Twain once said, “The only person who likes change is a wet baby." By making gradual changes you are much more likely to keep them in the long run.

Carly Roop RD, CSO, is a registered dietitian at the Abramson Cancer Center at Penn Medicine Pennsylvania Hospital. Dietitians at the Abramson Cancer Center provide educational programs about nutrition that are open to patients as well as the community.

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In 2014, Heirloom Is The New Black

Carly Roop RD, CSO, is a registered dietitian at the Abramson Cancer Center at Penn Medicine Pennsylvania Hospital. Dietitians at the Abramson Cancer Center provide educational programs about nutrition that are open to patients as well as the community. Cancer-fighting recipes on this blog are the product of the quarterly series "Cooking Nutritious and Delicious Foods," which promotes seasonal healthy foods with cancer fighting properties.

Move over frisee …heirloom vegetables are the hot new menu item this year as predicted by research company Innova Market Insights a recent Food Ingredients Europe trade show in Frankfurt, Germany. These vintage veggies include parsnips, salsify, artichokes and the already trendy kale.

Parsnips

Parsnips are a member of the umbelliferae family of vegetables, related to carrots. In fact, parsnips look very similar to carrots but are lacking the beta-carotene that gives carrots their bright orange color. Large parsnips have a hard woody texture that softens when cooked or roasted yielding a sweet and nutty flavor perfect in soups, stews or just on their own.

Just 1 cup of parsnips provides 6 grams of dietary fiber which is almost a quarter of the daily amount of fiber recommended. Parsnips are also a good source of potassium which along with dietary fiber makes this veggie one heart friendly side. As well as a veggie that contributes to sweetness but not to spikes in blood sugar as a result of its high fiber content. Diets high in dietary fiber have also been linked to the prevention of some types of cancer. Parsnips are also a good source of vitamin C which may contribute to immune health by neutralizing free radicals in our bodies.

Salsify

Salsify pronounced sal-suhf-eye is a root vegetable belonging to the dandelion family. It looks like a long thin parsnip, but can have black or white skin and is covered in grass-like sprouts. Some people call it the oyster vegetable because it has a mild oyster –like taste when cooked. It can be boiled, mashed or used in soups or stews. Salsify is also good source of dietary fiber, vitamin C, B6, riboflavin and potassium.

Artichokes

Did you know that artichokes are actually the immature flowers of a thistle plant? There are many varieties of artichokes such as Green Globe, Desert Glob, Big Heart, but the Jerusalem artichoke isn’t an artichoke at all, it is actually a member of the magnolia family. Artichokes contain the flavonoid silymarin, which has gained notoriety in the last few years for its role in providing protective support to the liver.

Kale

Kale will continue to trump iceberg in 2014. This versatile, nutrient rich green is packed with cancer fighting and anti-inflammatory properties, which certainly adds to its popularity. While quinoa was the grain to eat in 2013, ancient grains such as Freekeh and chia will be all the rage in 2014.

Adapted from "Food Predictions for 2014"

For more fun fact about your food check out 101 Foods That Could Save Your Life! By David Grotto

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Cancer-Fighting Recipe: Chicken and Pear Salad with Mint Dressing

This light and refreshing salad delivers more than a serving of fruits and vegetables it also provides cancer and cold fighting properties too. One pear provides ¼ of the recommended daily value of fiber per day, which can help protect against colorectal cancer.

Honey acts as a prebiotic in the large intestine which supports gastrointestinal health as well as aids calcium absorption. Last but not least,  mint and cinnamon contain anti-microbial and anti-inflammatory properties making this the perfect side to ward off colds.

Chicken and Pear Salad with Mint Dressing

Salad Ingredients

• 3 firm ripe pears, cut into 1-inch cubes
• Juice of ½ of a lemon
• 2 cups of cooked chicken breast, cut into 1-inch cubes
• 1 cucumber, peeled, sliced thin and coarsely chopped
• 4 tbsp, red onion, finely chopped

Dressing Ingredients

• ¼ cup white vinegar or white wine vinegar
• 1 tsp lemon juice
• 1 to 2 tbsp honey
• 1 tbsp olive oil
• 1/3 cup minced fresh mint
• 1/8 tsp salt
• 1/8 tsp black pepper
• 1 tsp cinnamon
• 4 large lettuce leaves

Directions

1. Drizzle fresh cubed pears with lemon juice. In a large mixing bowl combine pears, chicken, cucumber, and onion and set aside

2. Blend vinegar, lemon juice, honey, mint, salt and pepper in food processor/blender until smooth

3. Pour dressing over salad and toss gently to coat all the ingredients. To serve, re-toss gently, sprinkle with cinnamon and arrange on plates with beds of lettuce

Serves 4

Per serving: 260 calories, 6 g total fat (<1 g saturated fat), 31 g carbohydrate, 23 g protein, 5 g dietary fiber, 131 mg sodium.

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Cancer-Fighting Recipe: Anytime Crunch

The orange zest found in this "Anytime Crunch" provides an instant mood lifter as well as flavor elevator for your yogurt, cottage cheese or even your bowl of corn flakes.

Granola is considered a calorie-dense food because it provides a significant amount of calories from fat, carbohydrates and protein in a small serving. This can be beneficial to someone trying to gain weight, but detrimental to someone trying to lose weight if they aren’t monitoring the portions. Making your own granola allows you to control where the calories come from.

Almonds and walnuts contribute a considerable amount of calories, most of which are coming from protein and healthy fats.

Walnuts are rich in Omega-3 fatty acids, which are known for their anti-inflammatory properties and almonds are a good source of fiber as well as vitamin E, iron and calcium.

Rolled oats contain both insoluble and soluble fiber contributing to this heart healthy and cancer-fighting treat.

Anytime Crunch

Ingredients

• 1/3 c maple syrup
• 1tbsp extra virgin olive oil
• 1/2tsp vanilla extract
• ¾ tsp pumpkin pie spice
• (or ¼ tsp each ground ginger, cinnamon, and nutmeg)
• 1/8 tsp sea salt
• 2 tsp grated orange zest
• 1 cup rolled oats
• ¾ c raw almonds, coarsely chopped
• 3/4c raw walnuts, coarsely chopped
• 1/4c shredded unsweetened coconut
• 2 tbsp sesame seeds

Directions
Preheat the oven to 350°.

Have a baking sheet covered with parchment paper ready.

In a small bowl, whisk together the maple syrup, oil, vanilla, spices, salt and orange zest.

In a large bowl, combine the oats, almonds, walnuts, coconut, and sesame seeds.

Pour liquid mixture over dry ingredients and stir until well coated. Spread mixture evenly across baking sheet and bake for 10 minutes.

Remove and stir grains, then spread and flatten them again. Return to oven for another 8 to 10 minutes or until mixture is golden brown.

Cool completely on the baking sheet and then transfer them to an airtight container; store for up to one week.

Nutritional Information:
Makes 12 (1/4c) servings
Per serving: Calories: 224; Total Fat: 16 gm; Carbohydrates: 15g; Protein:5g; Fiber:
3 g.

Adapted from Rebecca Katz’s One Bite At A Time

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Cancer-Fighting Recipe: Coconut Curried Greens with Caramelized Onions

Kale, collards or any other of the variety of greens can be used in this recipe. The reason greens are considered a super food is that they are high in phytonutrients, antioxidants, have anti-inflammatory and anti-cancer properties. Remember though, there is no ONE super food. They all must be part of a balanced healthy diet.

Curry can contain a dozen or more different spices but a prominent one is turmeric – which gives it the yellow colow. Tumeric has curcumin in it which also has been studied for its cancer fighting properties in skin, breast, prostate and colon cancer.

Coconut Curried Greens with Caramelized Onions

Ingredients:
1 onion – sliced thin
1 Tbs. olive oil
1 bunch collard greens or kale
1 can of chick peas (or beans of your choice)
1 5 to 8 oz. can of coconut milk
1 Tbs. curry (or more to taste)

Directions:

Slice onions thin. Add oil to a pan and heat over medium heat. Once oil is hot, add collards. Begin sautéing onions stirring frequently. If the pan starts smoking, turn heat down. Continue to sauté until browning begins then turn down the heat to allow them to brown more (this is the caramelizing process and can take 10 to 20 minutes).

While the onions are cooking (don’t forget to stir them), rinse greens in a sink half filled with water. Remove the stems. Pat dry and layer the greens in a stack. Roll them like a cigar and then slice thin. Add greens to onions and sauté for 2 minutes.

Rinse the beans in a strainer. In a separate bowl, add curry powder to coconut milk and whisk together. Pour over the greens/onion mixture, add the rinsed beans and turn down heat to a simmer. Allow to simmer for 10 minutes or until greens are tender.

Other greens such as kale or spinach may be substituted with an adjustment in the cooking time as needed.

This can be served over rice or noodles of your choice.

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Cancer-Fighting Recipe: Roasted Pears with Goat Cheese

This can be a meal in itself with a good whole grain bread. The recipe is simple yet elegant. Pears are high in fiber and Vitamin C. There is some evidence also that they may help decrease phlegm production.

Walnuts are high in Omega 3 fatty acids and have some melatonin which may help with sleep.

Though this recipe has cheese, which is very high in saturated fat, it is modest in the amount at only a half an ounce per serving.

Honey might help to aid the growth of healthy gut bacteria. It is still a sugar though, so it should be used sparingly.

Roasted Pears with Goat Cheese

Ingredients
4 Tbs. balsamic vinegar
2 Tbs. olive oil
2 Tbs. honey
4 red-skinned pears, washed, halved and cored
4 oz. goat cheese
1/3 cup finely chopped walnuts
4 cups salad greens

Directions
1. Preheat oven to 400 degrees F.
2. Coat a large baking dish with nonstick cooking spray.
3. In a separate bowl, whisk together vinegar, oil and honey.
4. Brush pears with vinegar mixture, then set cut side down in baking dish.
5. Pour remaining mixture over pears.
6. Bake for 25 – 30 minutes or until tender.
7. On a separate plate, roll goat cheese into a log and then in the chopped walnuts. Cut each log into 8 slices.
8. Increase heat of the oven to broil. Turn pears over. Set slices of goat cheese in the hollow of pears and broil for 5 minutes.
9. Place pear on a plate, drizzle with remaining juice and surround with ½ cup of salad greens, if desired.


Serves 8
Nutrition Per Serving:
186 calories, 4 gm. Protein, 10 gm. Fat (3 gm. Sat. fat), 24 gm. Carbohydrate, 13 mg. chol, 77 gm. Sodium, 6 gm. Fiber

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Cancer-Fighting Recipe: Wilted Kale and Roasted Potato Salad

This powerhouse recipe has kale, sweet potatoes and the sesame seed paste called tahini. An equally delicious substitution is with sunflower seed butter which also is a good protein, vitamin E and iron source.

For the calorie conscious the olive oil can also be reduced to 2 1/2 tablespoons.

Wilted Kale and Roasted Potato Salad

Serves 4 as a main dish, or 6 as a side dish

Ingredients

• 1 lb Yukon gold potatoes, cut into 1-inch pieces
• 1 lb of sweet potatoes, peeled and cut into 1-inch pieces
• 1/3 cup olive oil
• 1/2 tsp each salt and pepper
• 1 shallot, finely chopped
• 1/3 cup grated Parmigiano-Reggiano cheese
• 1/4 cup well-stirred tahini
• 2 garlic cloves
• 2 tablespoons of water
• 2 tablespoons fresh lemon juice
• 3/4 pound of kale, stems and center rib removed, leaved thinly sliced

Directions

1. Preheat oven to 450 degrees with rack in upper third
2. Toss potatoes with oil, salt and pepper. Spread evenly on a pan and roast for 10 minutes. Stir and roast for another 10 minutes.
3. Stir in shallot and cheese and roast another 5 - 10 minutes until golden and soft.
4. Puree tahini, garlic, water, lemon juice for 1 minute. Add a bit of water if it is too thick.
5. Place sliced kale in large salad bowl. Add hot potatoes and toss with tahini mixture. Cover for 10 minutes as the potatoes cool and wilt the kale.
6. Serve hot, at room temperature or cold.

Source: Gourmet: December, 2008 as found on epicurious.com

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Foods That Lower Lung Cancer Risk

November is Lung Cancer Awareness Month. To recognize this, Carly Roop RD, CSO, is a registered dietitian at the Abramson Cancer Center at Penn Medicine Pennsylvania Hospital. Here, she provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at ACC provide educational nutrition programs that are open to patients as well as the community.


The American Institute of Cancer Research found compelling evidence that a diet high in fruit can lower lung cancer risk as much as 36% of U.S. lung cancer cases not caused by tobacco. The AICR recommends eating at least 5 servings of a variety of fruits and vegetables every day!

This may seem hard to do, but the AICR makes it easy by suggesting you rethink your plate.

As a dietitian, my mantra is food first; there is convincing evidence that high-dose supplements of beta-carotene can actually increase lung cancer risk. Therefore, it is better to get your beta-carotene from vegetables such as carrots, pumpkins, and sweet potatoes.

In the food form, the phytochemical beta-carotene neutralizes free radicals, which may damage cells. The anti-cancer compounds found in cabbage and kale such as indole-3-carbinoles and isothiocyanates have also been linked to a lower incidence of lung cancer.

Sauerkraut anyone?

  Learn more lung cancer prevention tips at the Abramson Cancer Center 6th Focus on Lung Cancer Patient Education Conference 11/15

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Cancer - Fighting Nutrition: Tuscan Ribollita

This is a wonderful one pot meal utilizing two cancer-fighting ingredients: greens and beans. The variations are boundless.

Two forms of cruciferous vegetables are in this recipe which provide powerful immune enhancers and anticancer fighting compounds. And the beans are high-protein vegetables. Plus this is just delicious.

Change up the beans and add your own herbs as you see fit, and feel free also to add in some dried herbs such as herbs de provence or a tablespoon of one of the "Spike" or "Mrs. Dash" seasoning mixtures.

Tuscan Ribollita

Ingredients

• 1 can of cannellini beans
• 2 bay leaves
• 2 garlic cloves
• 1 stalk of celery
• 2 medium carrots
• 1 medium white onion
• ¼ cup extra virgin olive oil
• ½ head Savoy cabbage, cored and chopped
• 1 bunch of Swiss chard or kale, chopped
• 2 cups water (Use 5 cups if you are using dried beans - only 2 if you are using canned)
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• ¼ cup grated Parmesan cheese (optional)

Preparation

1. Rinse canned beans.
2. In a food processor, finely chop garlic, celery, carrot and onion.
3. Sauté the vegetables in ¼ cup of extra-virgin olive oil on a medium-low heat, about 10 minutes, or until they are fragrant.
4. Add the beans and 2 cups or water, chopped cabbage and kale. Bring to a simmer for approximately one hour. Season with salt and pepper.

Original Source: The Culinary Institute of America

PS- Note Pennsylvania Hospital's original China pattern in the photo!

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Cancer-Fighting Recipe: Quick Pickles

Carly Roop, RD, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

Quick Pickles are made with vinegar as opposed to store bought pickles, which are fermented in a highly-salted concentration called brine.

This recipe offers a low sodium alternative to the traditional pickle. The herbs and spices used in this recipe offer a variety of cancer fighting properties. Dill promotes the activation of glutathione, an antioxidant that kills free radicals and toxins in our bodies. Curcumin found in Turmeric has been investigated for not only its anti-inflammatory properties but also for its role in cancer-fighting and cancer prevention. Piperine an active substance in black pepper enhances absorption of curcumin.

Although, some water-soluble vitamins and minerals are lost during the pickling process, adding quick pickles to your summer meals is a great way to increase fiber intake while decreasing cancer risk.

Quick Pickles

Makes about 1-2 cups

Ingredients:

1 cup of white vinegar
1¼ cup of water
¼ cup agave, honey or sugar
Up to 7 small or medium cucumbers sliced 1/8" thick
or 2 cups of crudités: pepper strips, string beans, carrot slices, cauliflower
½ tsp Dried dill, ¼ tsp crushed red pepper, ½ tsp mustard seed, ½ tsp celery seed, 1 tsp black peppercorns, 1/8 tsp turmeric

Directions:

Lay sliced cucumbers on a sheet of paper towels in a single layer and sprinkle with salt. Cover with a second layer of paper towels. Let stand 15 minutes, and then pat dry.

Combine seasoning, vinegar, water and agave, honey or sugar, heat mixture in a medium pot until it is boiling. Pour mixture over vegetables. Allow to sit for 15-30 minutes or until cooled to room temperature. Put into jars and refrigerate. Enjoy for up to 1 week.

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Cancer-Fighting Recipe: Farro Salad with Tomatoes and Herbs

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


This is a wonderful grain salad that can be very versatile. Farro is a wheat grain that is high in fiber and protein. Farro also has cancer fighting lignans and may aid with blood sugar control. The down side is that along with recent popularity, the cost has risen. So brown rice, barley or quinoa are easy substitutes.

Parsley is a wonderful herb which is known as a palate and breath cleanser. This herb is high in Vitamin C, beta-carotene and folic acid.

Chives contain the compound as is found in garlic called allium which also has cancer fighting properties. And tomatoes are well known for being high in Vitamin C, potassium and lycopene which may decrease the risk of prostate cancer and have anti-inflammatory properties.

Farro Salad with Tomatoes and Herbs

Serves 6
Ingredients

• 4 cups water
• 10 ounces of farro
• ½ tsp. salt
• 1 pound cherry or grape tomatoes
• ½ Vidalia or sweet onion (chopped)
• ¼ cup snipped fresh chives
• ¼ cup finely chopped parsley
• Dressing ingredients:
• 1 large garlic clove, minced
• 2 tablespoons balsamic vinegar
• Freshly ground black pepper to taste
• ¼ cup extra-virgin olive oil

Directions

1. Combine water and farro in a medium saucepan.  Add the salt.  Bring to a boil then reduce heat and simmer for 30 minutes.  Drain the grain and transfer to a large bowls to cool.
2. Add the tomatoes, onion, chives and parsley to the grain and toss to combine.
3. In a medium bowl, whisk the dressing ingredients and add to the salad.  Toss to coat the ingredients.

Source: www.foodnetwork.com by Giada De Laurentis

Debra’s note:
This salad will also work well with many other whole grains such as quinoa, brown rice, barley or whole wheat couscous.

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Cancer-Fighting Recipe: Watermelon Salad

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


Of course watermelon is great just cut in wedges however, this refreshing salad is a nice variation. Watermelons are not only high in vitamins A and C as well as lycopene – the carotenoid found in tomatoes. Actually, 1 cup of watermelon has the amount of lycopene that is found in 2 tomatoes.

Cucumbers contain lignans which not only are antioxidants that help destroy free radicals but also have cancer fighting properties. Mint has antioxidant, antibacterial properties and may aid with digestion and decrease gas.

If you have a commercially prepared Balsamic Vinaigrette dressing that you like, you can use that. Otherwise, make your own with 1 part balsamic vinegar to 2 parts olive oil, salt and pepper to taste. So for 2 Tbs. of dressing, that would be 2 tsp. of vinegar to 4 tsp. of olive oil. Best served when the watermelon is chilled!

Watermelon Salad

Ingredients:

3 cups chopped watermelon – ¾ “ cubes
1 cup chopped cucumber – ¼” chunks
½ cup crumbled Feta
2 Tbs. chopped fresh Mint
2 Tbsp. Balsamic Vinaigrette Dressing

Directions

Combine all ingredients.

This is a very refreshing and great light summer salad – especially when you bought the watermelon and need to use it up. Watermelons are not only high in vitamins A and C as well as lycopene – the carotenoid found in tomatoes. Actually, 1 cup of watermelon has the amount of lycopene that is found in 2 tomatoes.

If you have a commercially prepared balsamic vinaigrette dressing that you like, you can use that. Otherwise, make your own with 1 part balsamic vinegar to 2 parts olive oil, salt and pepper to taste. So for 2 Tbs. of dressing, that would be 2 tsp. of vinegar to 4 tsp. of olive oil. Best served when the watermelon is chilled!

Source: www.athenos.com

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Cancer-Fighting Recipe: Green Goddess Guacamole

Dietitian Carly Roop, RD, shares with us her idea of a beautiful spring wedding . Carly is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.


In the past 5 years, gardening has become downright trendy. Did you know that there are 456 community gardens and over 1,000 flower gardens alive in Philadelphia? If you love to use fresh vegetables and herbs in your summer dishes but hate paying a lot of money for a bunch of mint when you only need a few springs for your mojito then gardening might be the spring activity for you.

Better Homes and Gardens’ website offers great gardening tips and suggestions for getting your hands dirty. They suggest starting with a robust herb such as mint. Mint contains phenolic compounds that have strong antioxidant activities. However, many will warn that mint likes to spread so unless you are looking to cover your lawn in mint, a container may be a good home for this friendly plant.

Vegetables such as leafy greens, kale, and chard add texture to garden beds and roughage to your diet, as well as cancer-fighting phytochemicals. The smallest edible species of alliums, chives, better known as the minced green that accompanies sour cream on your baked potato, grow well in this part of the US. Chives may also serve as great garden guards, planting chives along the borders of flowerbeds may help to keep pests like Japanese Beetles away.

Container gardening allows for more variety by separating plants that may require different soil or light needs, it also minimizes weeds and the time spent on your hands and knees. Perhaps, getting gin the garden is next on your to do list but you just haven’t made it out for the supplies, why not start after dinner. The blackthumbgardener.com provides directions for growing your kitchen scraps, which minimizes waste and saves you money.

If you are looking for a little more support in the garden the Pennsylvania Horticultural Society hosts a variety of programs all over the Philadelphia area. This recipe certainly motivates me to find a sunny spot and grab a packet of seeds.

Green Goddess Guacamole

Recipe from the Tasting Table Test Kitchen
Yield: Serves 2 Cook Time: 5 minutes

Ingredients

• 2 avocados--halved, pitted and diced
• 2 tablespoons finely chopped flat-leaf parsley
• 2 tablespoons finely chopped basil
• 2 tablespoons finely chopped chives
• 1 tablespoon finely chopped tarragon
• 2 tablespoons Greek yogurt
• Finely grated zest and juice of ½ medium lime
• 1 small shallot, finely chopped
• 1¼ teaspoons kosher salt
• Tortilla chips

Directions

1. In a medium bowl, combine the avocados, parsley, basil, chives, tarragon, Greek yogurt, lime zest and juice, shallot and salt. Use a spatula or fork to mix, breaking down the avocado pieces until a chunky dip forms.
2. Serve with tortilla chips.

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Cancer-Fighting Recipe: Asparagus with Curry Butter

This recipe is teaming with cancer-fighting ingredients which happen to fight aging as well. Asparagus contains glutathione, an important antioxidant found in all tissues of the body. This antioxidant helps to detoxify and eliminate toxins such as heavy metals and pesticides from the body, which can contribute to aging and toxin induced diseases such as cancer.

Limonene a compound found in citrus fruits such as the lemons used in this recipe boosts the body's production of glutathione.

Although, this recipe uses only a small amount of butter, feel free to replace the butter with olive oil if you are a heart conscious cook.

Asparagus with Curry Butter

Serves 4

Ingredients:

2 teaspoons butter, melted
1 teaspoon curry powder
1/2 teaspoon lemon juice
1/4 teaspoon salt, or to taste
2 teaspoons extra-virgin olive oil
1 shallot, finely diced
1 bunch asparagus, (about 1 pound), trimmed and cut into 1-inch pieces

Directions:

Combine butter, curry powder, lemon juice and salt in a small bowl.
Heat oil in a large nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, about 2 minutes. Add asparagus and cook, stirring, until just tender, 3 to 5 minutes. Stir the curry butter into the asparagus; toss to coat.

Nutrition facts per serving (1/2c): 67 calories; 5 g fat ( 2 g sat , 2 g mono ); 5 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 g fiber; 161 mg sodium; 262 mg potassium.

Nutrition Bonus: Folate (40% daily value), Vitamin A (25% dv), Vitamin C (15% dv).
Recipe from Eating Well: March/April 2009 www. Eatingwell.com

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Cancer-Fighting Recipe: Simple Snap Peas with Cucumber and Ginger

Sugar snap peas are rich in Vitamin C.

This pea with an edible pod is half the calories of regular peas and high in fiber, vitamin C, K, A and folic acid. Cucumbers have a compound called lignans which provides nourishment to your gut bacteria and has anti-inflammatory properties. Adding lemon juice and ginger to vegetables are great ways to spark your taste buds as well as obtain great cancer fighters called limonene and gingerol.

This salad is very refreshing and easy.

Snap Peas with Cucumber and Ginger

Serves 4 with 10 minute prep time

Ingredients:

• ½ lb. of sugar snap peas, trimmed and thinly sliced
• ½ English cucumber, sliced (can substitute peeled and seeded local cucumbers when they are in season)
• 1 shallot, thinly sliced

Dressing:

• 2 Tb. Olive oil
• 2 Tbs. fresh lemon juice
• 1 Tbs. grated ginger
• 1 tsp. sugar
• Salt and pepper to taste

Directions:

1. Prep the sugar snap peas, cucumber and shallot and toss in a salad bowl.
2. In a medium bowl, whisk together the oil, lemon juice, ginger, sugar, salt and pepper.
3. Combine the dressing and the chopped vegetables.

Source: www.realsimple.com

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Cancer-Fighting Recipe: Cream of Watercress Soup

This vitamin and phytocehmical rich soup is so fresh and light in taste and doesn’t have any cream in it at all!

Watercress can have a radish taste but mellows when cooked and is considered a cruciferous vegetable. Cruciferous vegetables have many cancer-fighting properties and may boost the immune system as well.

Thyme has the essential oil thymol in it which may have antiseptic and antifungal properties.

Parsley is usually used as a garnish to cleanse the palate but it is also vitamin and phytocehmical rich as well as.

This soup is really fast to put together. You can have it on the table in 30 minutes. Watercress has a wonderful, peppery taste and is full of vitamins A, C and K. Adding the finely diced stalks gives the soup extra flavor, while the butter or cannellini beans give it a higher protein content than the usual potatoes and a creamy texture and taste without dairy. If you cook your own beans, add the liquid they were cooked in and cut back on the stock proportionately. If you aren’t vegetarian, try making this soup with chicken stock.

The website, Cook for Your Life, where this recipe was taken, also provides great recipes that are indexed by symptom and are made from wholesome foods.

Cream of Watercress Soup

Soups Serves: 4-6 Prep: 20 - 30 min

Ingredients

• 3 bunches watercress, washed well
• 1 tablespoon olive oil
• 1 teaspoon chopped fresh thyme
• 1 medium onion, diced
• Salt and pepper, to taste
• 2 (15-ounce) cans of white or cannellini beans, drained and rinsed
• 6 cups vegetable stock or water
• 2 tablespoons chopped Italian parsley, plus more for garnish

Directions

1. Finely dice the thick stalks of the watercress. Set aside. Break up the leafy greens into leaflets, discarding any remaining thick main stems. Set aside and reserve some for garnish.
2. Heat the oil in a heavy soup pot over medium-high heat. When it starts to ripple, add the onions, diced watercress stalks and thyme. Fry until the onion starts to soften. Turn the heat down to medium, sprinkle with a little sea salt and cover. Sweat the vegetables for 8 to 10 minutes, stirring from time to time. Don’t let them burn or color!
3. Add the beans and their liquid and stir to mix well with the vegetables. Add the stock if using canned beans. Bring to a boil. Turn the heat down and cook until the beans are heated through and can be easily smashed against the side of the pan with a spoon, about 10 minutes.
4. Add the watercress leaflets to the soup and cook for 5 minutes, until they wilt. Blend the soup until smooth in a blender or with an immersion blender. Bring back to a simmer, add all the watercress leaves and the chopped parsley, and cook a minute more and taste for seasoning. 
5. Serve immediately.

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Cancer-fighting Recipe: Shredded Beet Salad

Just one serving of this salad a day should be enough to keep the doctor away. Onions are rich in the phytochemical quercetin, which has also been shown to have beneficial effects against lung cancer that are totally worth the tears.

Carrots and parsley belong to the Umbelliferae family but boast different cancer fighting properties.

Carrots are high in vitamin A, which is known to promote lung health so much so that studies have shown just eating one carrot a day could cut the risk of lung cancer in half. Parsley commonly used to garnish, contains many volatile oils and phytochemicals that have cancer protective attributes.

Shredded Beet Salad

Ingredients:
2 cups of cooked, peeled and shredded red beets
1 cup shredded carrots
½ c fresh parsley (chopped)
3 Tbs olive oil
2 Tbs lemon juice
2 Tbs onion (chopped)
1 Tbs sugar
½ tsp salt
Pepper to taste

Mix together and chill.  Toss salad with the following dressing recipe.  Also optional is to serve on a bed of lettuce topped with 2 sliced hard-cooked eggs.

Adapted from: Simply in Season: a World Community Cookbook by Mary Beth Lind and Cathleen Hockman-Wert

For more cancer fighting recipes and nutrition information visit www.pennmedicine.org/karnell.

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Cancer-fighting Recipe: White Beans and Winter Greens

Leafy greens and beans are not the only ingredients that make this a cancer fighting dish. Tomatoes contain the antioxidant lycopene, which has been found to reduce the risk of prostate, pancreas, breast and colon cancer when it is combined with healthy fats, such as the olive oil used in this recipe.

White Beans and Winter Greens

Ingredients:

• 1 cup white beans (cannelloni or great northern)
• 1 bay leaf
• 1 sprig thyme
• 1 teaspoon salt
• 1 large bunch winter greens (mustard, chard, turnip, or a mixture)
• 2 tablespoons light olive oil
• 2 garlic cloves, finely chopped
• 1 cup peeled, seeded, and chopped tomatoes
• 1/2 teaspoon salt
• 1/2 cup chicken stock, homemade or canned

Topping:

• 1 cup of fresh bread crumbs
• 4 tablespoons light olive oil
• 1/8 teaspoon salt

1. Soak the white beans in 4 cups of cold water for 8 hours or overnight. In a medium pot, add the drained beans, 3 cups of fresh water, and the bay leaf and thyme sprig Simmer the beans for 45 minutes, and then add the salt. Continue cooking for another 15 to 20 minutes or until the beans are tender but not mushy. There should be no more than 1/2 cup of liquid left in the pot. Remove bay leaf and thyme.
2. Preheat the oven to 350 degrees F. Remove the stalks from the greens and wash and dry leaves. Stack them and cut crosswise into ribbons. In a large pan, sauté and the garlic in oil for approximately 7 minutes or until tender. Add the tomatoes and salt. Mix the beans and their cooking liquid, and the greens. Add some chicken stock if the mixture seems dry and spoon into a 9-inch round or a 10-inch oval oiled gratin dish. Serves 4.
3. Prepare the topping: Mix the bread crumbs with the remaining 4 tablespoons of oil and 1/4 teaspoon of salt and spread evenly on top of the bans. Bake in the oven for 40 to 50 minutes. Served with a crisp, green salad or a salad of shared fennel and pears, this is a welcome dish for a cold winter day. If you like add some sautéed pancetta or little pieces of harm to the greens and beans mixture before turning it into the grain dish.

Adapted from Greens: A Country Garden Cookbook by Sibella Kraus.

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Nutrition to Prevent Uterine Cancer

March is uterine, or endometrial, cancer awareness month.

Uterine cancer is the most common gynecologic cancer accounting for 6 percent of all cancers among women in the United States.
The most common type of uterine cancer starts in the lining
of the uterus, or uterine wall, called the endometrium. This is why uterine cancer is also commonly referred to as endometrial cancer.

Nutrition plays a role in the prevention of various gynecological cancers.

The World Cancer Research Fund along with the American Institute for Cancer Research analyzed research on nutrition and its role in cancer and published the “Food, Nutrition and the Prevention of Cancer: A Global Perspective."

The recommendations for the general public are as follows:

• Be as lean as possible within the normal range of body weight.
• Be physically active as part of everyday life.
• Limit consumption of energy-dense foods.  Avoid sugary drinks.
• Eat mostly foods of plant origin.
• Limit intake of red meat and avoid processed meat.
• Limit alcoholic drinks.
• Limit consumption of salt.
• Aim to meet nutritional needs through diet alone.

This report analyzes the evidence by cancer type including endometrial, or uterine, cancer.

Nutrition to prevent uterine cancer

For endometrial cancer, a high percentage of body fat as well as weight gain in the adult years may increase the risk of endometrial cancer.

So clearly at the top on your priority is weight management and just as your mother said “eat your vegetables."

The two work hand in hand as well as vegetables are a very high fiber, low calorie food which can provide cancer fighting compounds and assist with the feeling of fullness.  Easy ways to incorporate vegetables in your diet are:

• Breakfast: Top your cereal off with berries or make a spinach omelet.
• Lunch: Layer sandwiches with greens, tomatoes and cucumber.  Have raw vegetables on the side instead of chips.
• Dinner: always include a colorful salad and aim to fill half your dinner plate with non-starchy vegetables like steamed asparagus, broccoli and carrots.
• Snacks: Try baby carrots, sugar snaps peas and sliced red peppers dipped into hummus.

Continue following this blog for more recipes with cancer fighting properties.

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center.  Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology.  Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of Integrative therapies.  She conducts cooking programs and group counseling sessions for cancer survivors. 

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Cancer-fighting Recipe: Kale and Carrot Soup

Kale is one of those superfoods that packs a great, cancer-fighting punch. And, this recipe for kale and carrot soup is also packed with flavor.

Kale is a leafy green vegetable
with many cancer-fighting qualities.

Research has shown that kale reduces the risk of certain cancers, including colon cancer. A leafy green vegetable, kale is rich source of organosulfur compounds and other cancer-preventive compounds that block the growth of cancer cells and contribute to the death of cancerous cells.

It's still chilly out, but this delicious soup packed with cancer fighting ingredients promises to keep you warm.

Kale and Carrot Soup

Ingredients for kale carrot soup

• 2-3 cloves of fresh garlic* (more if you like)
• 1 small onion, peeled and chopped
• 1-2 tbsp. olive oil
• 1 inch of peeled fresh ginger, chopped or grated.
• 2-1 inch cinnamon sticks, left whole
• 2 bay leaves, left whole
• 1/2 lb. carrots, chopped
• 4 cups, cleaned (washed) or torn kale
• 1 large partially cooked sweet potato, peeled and cubed
• *Can cook in microwave for 8-10 minutes

*Chop garlic 10 minutes before you sauté to increase its anti-cancer benefits.

Sauté first six ingredients until tender, but not brown (approximately 5 minutes). Add carrots and 2 cups water. Cook until carrots are tender (approximately 20 minutes). Season with salt and pepper. Add kale, sweet potato and 2 cups water. Cook until kale is wilted, but still bright in color. Sweet potatoes will break up slightly (or you can smash about half the sweet potato) and thicken the broth. Remove the whole cinnamon sticks and bay leaves before eating. Season with salt and pepper to you liking.

Serve with a tossed salad made with lots of different greens and fresh whole grain bread, using more olive oil or hummus for a spread.

Want another recipe using kale? Click here for a recipe for a delicious chopped kale salad.

Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition Information, LLC, http://www.cancernutritioninfo.com/

Content for this post provided by Joan Karnell Cancer Center.

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