June 2010 Archives

YES! When I made this recipe for my brother, he even mentioned that he would make it! That's how you know something is a success. They ask for the recipe!

Cancer Prevention Lifestyle:

I did a presentation with an oncology exercise specialist this past week to cancer survivors and caregivers. I was reminded how strong the evidence is supporting nutrition and exercise as cancer fighting.

Remember that risk for cancer can be reduced by 30 - 40% by consuming a healthy diet and exercise. And that's not to mention all the other benefits of a healthy lifestyle like more energy, better sleep, weight management, and self confidence.

There is a study that asked colon cancer survivors if they would take chemo again for a 3% reduction in risk and more than half of them said yes. If nutrition and exercise was bottled into a pill, or IV medicine, I know that it would be selling like crazy!!

Cucumber, Squash, Zucchini, Kale ...

Summer vegetables are really starting to come out now. The cucumber, squash, zucchini and basil are producing at surprising rates in my garden. Every time we turn around there's a new vegetable ready to be picked!

There's nothing better than fresh picked veggies. Whether you picked them, or someone else picked them, the flavor is so good when they're fresh! Not to mention all the cancer fighting phytochemicals that are in them.

Here is one of my favorite recipes that you can make using a variety of fresh veggies. I invented this dish because of all the veggies I've been getting from my farmer. I like to make as much as I can at one time and eat leftovers so that I don't have to cook too many days in a row!

The prep takes a little bit of time, but once you stir it together and put it in the oven, you're pretty much done. It's also great reheated as leftovers, so make plenty!

Summer Veggie Roast:

Combine any or all of the following vegetables - the amounts of each depend on how much you've got around. And if you have something that's not on this list and you think would fit well, go ahead and try it in here!

Ingredients:

• Diced Onion
• Minced Garlic
  
• An assortment of veggies like carrots, potato, squash, zucchini, eggplant, kale, broccoli etc.
• Fresh, minced or dried parsley
  
• Dried oregano
• Dried basil
• Fresh rosemary, minced
• Pepper and salt
  
• Olive oil

Instructions:

1. Chop all veggies into small cubes.
2. Place in large baking dish.
3. Pour enough olive oil to coat veggies
4. Mix in spices, garlic and onion, pepper and salt, to taste
   
5. Bake at 350 degrees for 45 minutes to 1 hour, until desired consistency.
   

I realize that I didn't give any specific measurements. However, depending on how many veggies you have, you will need more or less. Plus, I don't measure when I make this dish! I just sprinkle enough spices to spread around.

This has been a favorite for guests at least twice so far this summer. Be sure to try it and share what variation worked for you!

- Julie

Sugar is yummy! There's no doubt that it has a very special place in the hearts and tongues of many people across the world! However, many see the "sweet group" as a food that has only negative health value.

It is true that most Americans eat WAY too much sweeteners. According to estimates, it is over 150 pounds per person per year. Most of our sweeteners come from corn syrups as well as beet and cane sugars.

Is Honey Healthier than Sugar?

Some people say that honey is a healthier sweetener than sugar. First, you need to know the facts and then think about what makes something "healthy".

The facts on honey is that honey actually contains the same basic sugar units as table sugar. Both contain glucose and fructose. Granulated table sugar, or sucrose, has glucose and fructose hooked together, whereas in honey, fructose and glucose remain in individual units.

Caloric content of honey differs from that of table sugar. One teaspoon of table sugar contains 16 calories, while one teaspoon of honey has 22 calories. While honey may have more calories, people may actually use less of it, since it is both sweeter and denser than table sugar.

Many would argue that honey, unlike table sugar, contains small amounts of vitamins and minerals and that honey can aid in digestion. Researchers are also looking into antioxidant levels of honey to see if they also can improve one's health.

Is Agave Syrup Healthier?

Agave packs 20 calories per teaspoon, 5 more than granulated sugar, but, like honey, it's sweeter than sugar, so you need less to achieve the same level of sweetness.

Agave's Glycemic Index (GI) value (the higher the number, the faster the sugar gets into your blood) is about five times lower than table sugar's. Currently no studies compare how, relative to other sugars, agave may affect blood-sugar control. However, many people try to stick to lower GI foods.

Is Sugar Really Bad For You?

Here's my favorite answer to all questions related to nutrition: It Depends! Ha!

Seriously, it really does depend on how much sugar you are eating. And are you buying foods that are pre-sweetened, or are you simply sweetening it yourself? Remember that the amount of sugar that you would add to your foods when you eat them (like yogurt, cereal, coffee or tea) is never going to be as much as a food company or restaurant adds when they make it for you.

Yes, table sugar is processed and stripped of most of it's beneficial nutrients. So if you want to be a purist or a stickler, I might suggest that you do more honey, agave or unrefined sugar.

For me, I don't think I add enough sugar to things to really worry about it. I have honey that I use occasionally and I did buy agave to try out.

Is Honey A Plant Based Food?

But here's another tricky question for you... Is honey a plant food? Technically, it's made by bees. Some vegans (those who do not eat animal products at all) eat honey and some don't.

Tell me what you think!
 - Julie

I received these two recipes in the last few weeks and thought you might enjoy them. I'm definitely going to be getting some collards this weekend and will try out this quick and easy way to prepare them!

I really like that the salsa recipe has some of the zest in it, since we know that there are phytochemicals in the zest that can help fight cancer!

Black Bean and Orange Salsa
(from www.aicr.org)

    * 1 navel orange
    * 1 can (15 oz.) black beans, rinsed and drained
    * 1 small yellow bell pepper, seeded and finely chopped
    * 1 jalapeño pepper, seeded and finely chopped
    * 1/2 cup finely chopped cilantro leaves (stems removed)
    * 1/2 cup finely chopped scallions or green onions, white and green parts
    * 1 Tbsp. fresh lime juice
    * 1 tsp. canola oil
    * Salt and freshly ground black pepper, to taste

Grate 1 teaspoon of zest from orange, and set aside. Peel and section orange, holding it over a medium bowl to reserve juice. Chop sections and place them, with all juice collected into bowl. Add beans, yellow pepper, jalapeño, cilantro and scallions.

Whisk together lime juice and oil in small bowl. Mix it into salsa, tossing with fork to combine. Season to taste with salt and pepper.

Mix in orange zest. Let salsa stand 30 minutes before serving to allow flavors to develop and meld.

Salsa can be the basis of a great and quick meal. Simply eat it with crackers or baked chips, put it on salad lettuce or serve it over fish.

Collards

The second recipe is for collards. Collards are a cruciferous vegetable, the group of vegetables known to interact with cancer fighting systems in our bodies. I encourage everyone to eat a cruciferous vegetable at least 5 times a week.

Many people cook collards for a long time and throw out the juice. However, if you can cook your veggies faster and keep the juice, you will get more nutritional benefit.

Brazilian-Style Collard Greens

Check out the video on how to make these!



Serves 4 to 6

Garlic and shallots add just the right amount of tang and flavor to this traditional, yet simple side dish.

Ingredients

2 bunches collard greens
2 tablespoons extra virgin olive oil
1 tablespoon butter
1 large shallot or onion, minced (about 1/3 cups)
2 cloves garlic, minced
Sea salt, to taste
Ground pepper, to taste

Method

Cut tough end stems off collard greens. Rinse leaves and gather them together into 2 piles. Take each pile and roll it tightly. Cut them into thin strips crosswise. You should have about 8 cups.

Heat oil and butter in a large, heavy skillet over medium heat. Sauté shallot with garlic, stirring often, until they are lightly browned, about 3 minutes. Add greens and salt and pepper. Cook, stirring often, for about 5 minutes or until greens are tender but bright green. If necessary, cover with a lid and cook an additional couple of minutes to tenderize greens.

Julie's Notes:

I don't always cut out the stems, but you definitely want to slice it thin so that it cooks in the short amount of time that you have. You can probably add some spice with crushed red pepper flakes or other spice.

Enjoy!!
- Julie