THEGAYUK

Tag: Anti-Cancer Recipe

Recipes and foods that may have anti-cancer properties. You should always consult your GP before any major change in diet or medication.

  • RECIPE | Spiced Whole Roasted Cauliflower

    Serves 2
    Prep 10 mins
    Cook 40-60 mins (dependant on the size of your cauliflower)

    The marinade for the roasted cauliflower is buzzing with Indian twangs; turmeric, cumin, curry powder, and lime fuse together to create some serious zing, which is then mellowed down by the natural yoghurt. This is a lovely, unusual side-dish to serve as part of an Indian themed meal. It also looks rather pretty. I like to serve the leftover marinade alongside the dish.

    The marinade will keep in the fridge in an air-tight container for a few days which I then use as a dip for vegetable sticks, or you could also marinade some chicken breast pieces and skewer, placing under the grill until cooked through, for an Eastern style kebab. I like serving this side with my Lamb & Lentils, and a plain salad of vine tomatoes and cucumber.

    CAULIFLOWER: This vegetable remained rather underrated for some time, but with 100g of cauliflower equating to 80% of your vitamin C intake, some are crowning cauliflower as the new kale. (SOURCE: http://www.nutrition-and-you.com/cauliflower.html ) Its popularity is probably at its peak when it is smothered in a cheese sauce alongside a Sunday roast. Cauliflower is also a good source of B-complex vitamins which are required for essential bodily functions, such as energy production. Cauliflower contains sulforaphane, a compound which has had results in killing cancer stem cells. (SOURCE; http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx)

    TURMERIC: There has been much press coverage around turmeric and it’s benefits of late. Turmeric can rapidly increase the antioxidant capacity in your body. Turmeric contains curcumin which has been linked to prevention and possible treatment of cancer.

    In fact, research shows that the turmeric and cauliflower combination may help and treat prostate cancer. (SOURCE; http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx )

    LOW-FAT NATURAL YOGHURT: Yoghurt contains all nine essential amino acids, and is a good source of protein. Probiotics in yoghurt have a good influence on our immune system by promoting the activity of white blood cells. In the September 2012 edition of the, “European Journal of Cancer Prevention”, it was published that the volunteers who participated that consumed yoghurt regularly had up to a one-third less risk of developing upper digestive tract cancers. (SOURCE: http://healthyeating.sfgate.com/benefits-natural-yogurt-6915.html )

    Ingredients.
    1 cauliflower, outer leaves and root removed, washed
    400ml low-fat natural yoghurt
    1 tbsp olive oil
    1 lime, zested & juiced
    1 tbsp turmeric
    1 tbsp mild curry powder
    1 tsp cumin
    1 tsp pepper
    ½ tsp salt

    Method.
    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

    1. Line a baking tray with a piece of foil, and rub the olive oil all over.
    2. Combine the yoghurt, all the spices, and lime zest/juice together.
    3. Brush or smear the cauliflower in the marinade and sit in the baking tray.
    4. Roast in the oven for 40-60 minutes depending on the size of your cauliflower. It should have turned golden and have a crispy outer crust. If time is an issue and your cauliflower isn’t quite as cooked as you’d like it, then place in the microwave for a couple of minutes to soften.

  • RECIPE: Pigs In Trees

    Pigs in Trees

    Serves 2

    Prep 5 mins

    Cook 45 mins

    Easy / Minimal Ingredients / Gluten- Free

    With broccoli and fennel fumbled together in a fresh lemony marinade this works wonderfully alongside little herby sausage balls nestled amongst them. With it’s subtle mustard undertones I like to serve a side of plain roasted butternut squash and sweet potatoes, making this a simple throw together and bung in the oven meal. Just add gravy on the side and you have a twist on the Sunday roast.

    Use high quality sausages with no less that 90% sausage meat, the cheaper the sausage the more nasties you’ll find such as a high salt content. You wouldn’t want to counteract the positive influence that both fennel and broccoli have on blood pressure by opting for a low grade banger.

    With the other half of the fennel I made a simple low fat slaw as part of my lunch the following day by finely slicing the fennel, half a small onion, a handful of chopped walnuts with a teaspoon of wholegrain mustard, two tablespoons natural yoghurt and one of low fat mayo.

    BROCCOLI – Rich in vitamin C, A, folic acid, calcium and fibre. A good source of calcium particularly for those that avoid dairy products. Not only can calcium promote healthy bones but certain research has suggested that it may play a role in controlling high blood pressure, and could help prevent colon cancer. Sulforaphane within broccoli has anti-cancer properties. Broccoli is equal part soluble and insoluble fibre helping you to meet requirements for both types of fibre. (SOURCE; http://home.howstuffworks.com/broccoli3.htm )

    FENNEL – Fennel contains a healthy amount of flavanoids that give it strong anti-oxidant properties. When researchers tested the impact of fennel on animals, it has repeatedly shown to have anti-inflammatory properties and help prevent cancer. Fennel is a very good source of fibre too, as fibre helps flush out potential carinogenic toxins, fennel could be useful in treatment of colon cancer. High in potassium this vegetable is another winner for helping lower blood pressure. (SOURCE; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23 )

     

    Ingredients

    400g pack high grade gluten free sausages with herbs, casings removed and each sausage made into 4 meatballs

    1 head broccoli, split into small florets

    ½ fennel, sliced.

    ½ lemon, zested

    ½ tsp lemon juice

    1 tsp wholegrain mustard

    1 ½ tbsp olive oil

    Black pepper

     

    Instructions

    Preheat your oven to 220c / 200c (fan) / Gas Mark 7

    1. In a small bowl, mix together the olive oil, mustard, lemon zest & juice.
    2. Tip the vegetables into a large casserole / baking dish and mix with the mustard lemon marinade to coat them.
    3. Arrange the broccoli florets and fennel slices in a single even layer.
    4. Nestle your sausage balls amongst the vegetables, drizzle with a little more olive oil and sprinkle with a pinch of black pepper before putting in the oven for 45 mins or until the sausages are cooked through and browned. If you like crispy textures then pop the dish under the grill for a few mins before serving.
    5. Serve with vegetables of your choice.

     

  • RECIPE: Lamb Tajine Soup

    Lamb Tajine Soup

    Serves 4, or 4 x work lunches

    Prep 10 mins

    Cook 60 mins

    Freezable

    I really wanted to capture the essence of a Moroccan classic in a bowl. Something to brighten my day at work, and trick me into thinking I’m abroad where the sun shines all day long. I had some leftovers from my Roasted Med Veg  and decided to create this recipe. If you don’t “just so happen” to have roasted med veg leftovers, then most supermarkets do offer a frozen version which has been pre-roasted for you- simply use / cook them in the same way in the method below.

    I’m very aware of how many fruit and vegetables I am consuming in the day and this vegetable based soup will definitely help you on your way to achieving 7 a day. Three heaped tablespoons of cooked vegetables count as 1 portion.

    ANTIOXIDANTS – The beta carotene in this soup is evident from it’s vibrant colour. Tomatoes, carrots, peppers, and onions are all antioxidant havens and will help promote healthy skin and give your immune system a boost. Tomatoes and onions also have documented coverage on their anti-cancer properties.

    Ingredients

    1 tbsp carotino oil (or any other healthy cooking oil of your choice, I use carotino oil for its colour and vitamin properties)

    250g cooked roasted med veg (tomatoes, peppers, courgettes etc.)

    6 vine tomatoes, chopped

    3 onions, finely chopped

    2 large carrots, chopped

    2 garlic cloves, chopped

    1 lamb stock cube (made up with 1ltr of water)

    ½ tbsp sweet chilli sauce

    ½ tsp caraway seeds

    ½ tsp cumin

    Instructions

    1. Heat the oil in a large saucepan and fry off the onion for 10 minutes.
    2. Add the carrot, tomato, and spices until the tomatoes soften.
    3. Tip in your roasted vegetables along with the stock.
    4. Bring to the boil and then reduce to a simmer until the carrots are tender.
    5. Use a hand blender or other kitchen instrument to blend the soup until smooth.
    6. I think it looks pretty to dry-roast some extra caraway seeds until they start to pop in the pan, and add on top of each serving, along with a drizzle of oil.

     

     

  • RECIPE: Muscle Mary Juice

    Muscle Mary (Strong Bones) – Makes around 800ml

    Classic flavour combinations make this tempting to shove a shot of vodka in it! High levels of vitamin K (bone production & maintenance) feature from carrots, tomatoes, celery, coriander and cucumber.

    Coconut water adds minerals; magnesium, potassium, and manganese which all have bone benefits. This juice is packed with anti-oxidant, anti-inflammatory and anti-cancer benefits too, making this a good all-rounder!

    Ingredients

    6 carrots

    1 lemon, sliced into wedges, skin on

    2 big tomatoes

    2 celery sticks

    ½ bunch coriander (15g)

    ½ cucumber

    120ml coconut water

    garnish (optional); cracked mixed peppercorns, garlic powder (even powdered garlic is beneficial to our immune system)

     

  • Recipe: Sweetheart Coleslaw

    Sweetheart Coleslaw

    Cabbage – Surprisingly, cabbage is richer in vitamin C than oranges. This roughage food helps to reduce the amount of free radicals in the body, and is great for preventing premature aging. Cabbage is a great food to eat more of if you have been burning the candle at both ends. Cabbage has been reported to treat ulcers, depression, boost the immune-system and aid treatment of certain cancers. (source: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html )

    Why are we not eating more of this amazing food? If you are keen on cabbage then check out my Cabbage & Roots (insert link to cabbage with roots recipe here).

     

    Ingredients

    2 medium size carrots (grated and dried with kitchen towel)

    1 medium size onion (thinly sliced or chopped)

    1 tbsp parsley (finely chopped)

    ½ sweetheart cabbage (shredded)

    ½ tsp English mustard

    4 dessert spoons mayonnaise (opt for low fat version to make this healthier)

    Pinch of black pepper

    Instructions

    1. Simply prepare the ingredients as stated above and mix together in a bowl, and serve.

    Skinny Tip!

    If cholesterol is a concern or if you are watching your calories. You can reduce the amount of fat in this simple side by using 1 dessert spoon low-fat mayonnaise, and 3 of plain yoghurt, as opposed to all mayo.

    Preparation Tip!

    Halve the cabbage, and again- to create quarters. Slice the bitter inner root out at an angle, and then shred finely.

  • RECIPE: Filipino Chicken

    Filipino Chicken

    Serves 2 (or 1 if you minimise / leave out the wild rice)

    Prep 10 mins

    Cook 25 mins

    Quick, Super Easy, Minimal Ingredients

    The soy, garlic and spring onions could imply this dish being of Asian origin. However my Filipino chicken is based on a sauce referred to as “Adobo” (literally meaning sauce or marinade), and has Hispanic heritage. It’s method of cooking is used widely in the Philippines and involves stewing poultry or meat in a sauce with vinegar. Trust the amount of vinegar here, you simmer it for 25 minutes so it does take away a lot of the vinegar’s acidity.

    I have added red chilli into the mix as I fancied a meal with a kick tonight. If you’re not keen on chilli then leave it out- it’s just as good! The flavour of this dish is a wonderful meeting of sharp and mellow with a lovely garlic undertone running through it. For using such simple minimal ingredients, this really gives you back so much more than you put in!

    I served mine with wild rice, tenderstem broccoli, sugar snap peas & asparagus.

    APPLE CIDER VINEGAR- Only 3 calories per tablespoon, and array of health benefits. I actually take 1 ½ tablespoons of it with a tall glass of warm water every day to utilize it’s health properties. Apple cider vinegar has been found to lower blood sugar levels (great for diabetics), lower cholesterol levels, potentially reduce blood pressure, reduce the risk of heart disease, and some research has displayed promising results as to killing cancer cells and shrinking tumours (SOURCE: http://authoritynutrition.com/6-proven-health-benefits-of-apple-cider-vinegar/ )

    Ingredients

    2 chicken breasts, chopped

    2 garlic cloves, finely chopped

    2 spring onions, sliced on the diagonal

    1 bay leaf

    1 chilli, finely chopped (it’s really up to you how much you add or leave out, I hold some back for the final decoration of the dish when serving)

    ½ tsp salt

    ½ tsp pepper

    ½ tsp garlic granules

    60ml apple cider vinegar

    60ml light soy sauce

    60ml water

    Serve with 150g wild rice and 200g vegetables of your choice

     

    Instructions

    1. Mix the chicken pieces in the dry spices.
    2. Fry the chicken in a wok with 1 tbsp oil on a medium heat until browned.
    3. Add the chilli and chopped garlic to the pan and cook for 1 minute.
    4. Add all the liquids along with the bay leaf, bring to the boil, and reduce to a fast simmer for 25 minutes.
    5. If you are cooking wild rice then put this on now as it takes 25 mins.
    6. Remove the bayleaf, and transfer the chicken with it’s sauce and serve with scattered spring onions and chilli.