Spinach, the not-so-scary weapon in the war on cancer

When I was recovering from breast cancer treatment, I started searching the web for ways to improve my chances of avoiding a recurrence. Research studies make it pretty clear that diets rich in vegetables and fruit are linked to lowered cancer risk.  So that seems like a no-brainer. Look for recipes with lots of vegetables, fruit and whole grains.

Problem is, once you start googling for recipes using these cancer-fighters the returned results look a little, well, scary. Quinoa, millet, nori...the ingredients are new, intimidating, and I am starting to feel like my 6 year old whose default position with new food is, "I don't like it." The thought of shifting from eating foods out of anticipation and joy to eating foods out of duty is not a pleasant one. And, having stared down death, I am kind of looking for comfort from my meals, not anxiety.

But, I really don't want to die, so I have to jump in and start replacing the old ingredients with the new ones. And, so far, I am learning that many of these cancer-fighting foods are not that bad. Some are actually good.

Case in point? Spinach. The easiest addition I have made to my diet is spinach. Since getting cancer, I swear to god I have eaten my weight and my husband's in spinach. And, aside from the way it makes my teeth feel (and look - would it kill you to tell me I have it stuck in my teeth? Seriously?), I love it. I eat it raw, wilted, steamed, sauteed and pureed. Salads, soups, pizza, pasta, egg dishes and now, smoothies. Yup. Smoothies. Grab a big handful and chuck it in; most of the time you won't even taste it. And, if you have used a vividly coloured fruit, like blueberries or blackberries, you won't even see it.

My "That is the Best %$(* Smoothie You Have Ever Made Me" Smoothie 

(named by my husband)

1 frozen banana
1 large handful blackberries or blueberries
1 large handful raw spinach
1 cup low-fat plain yogurt
skim milk
agave syrup or honey

Chuck it in the blender and give it a whir. Add just enough skim milk to make it thin enough to get through a straw. Add agave or honey to taste. That's it. I swear, you will not taste the spinach. If you are truly adventurous, and have a blender with a powerful motor, try it with kale! :-)

This will probably be enough for you and for me. But for the love of god, if I have spinach in my teeth, tell me.

Late September and the plums are still plentiful

I love plums. We had an Italian prune plum tree in our backyard when I was growing up, and my most vivid memory of any first day of school was always the warm, sticky, gently bruised plums at the bottom of my brown paper bag. Yuck. OK, granted, not a good way to sing the praises of this fruit, but they were never intended to travel around in a thin, paper sack! Instead, they should be plucked off the tree or out of the fridge and eaten standing up or, better, lying flat on your back on the grass.

They are a lovely mix of sweet and tart, between the slightly honeyed flesh and the squint-provoking skin. This year, the plums we bought at Cherry Lane Farms, a local source here in Richmond, are the best I have ever had. So sweet and flavourful, not a watery one in the box. I have processed most of the 40 pounds into stewed fruit, frozen flat in freezer bags and stacked now in both freezers. The rest are tucked away in my fridge's crisper - they will ripen quickly if left at room temperature - once they are starting to soften they are sweet and should be stored in a cooler spot.

So what are plums doing on a cancer recipe blog? Well, funny you should ask. These little puppies are powerful good at fixing a whole bunch that ails you. They are high in vitamin C, helping your body both ward off infection and absorb iron. They also contain vitamin A and beta carotene, vital for a healthy body and good eyesight. Even more relevant for us, in recent years they have also been linked by some studies (here and here) to cancer prevention, including breast and gastrointestinal. The skin contains the same powerful antioxidants as blueberries, so wash but don't peel them. Do I also need to remind you about their fibre content? Any of you going through chemo right now need to remember this if you are having any, um, bathroom issues.

I urge you to get some before they are gone. I am off this weekend for another big box! And when you get sick of eating them raw, here are some inspiring recipes for adding plums to your diet.

1.  Grilled plum porridge from Butterfly Food's Ashley Colbourne via Style At Home.
2. Roasted plums with Greek yogurt, honey, and almonds. Two peas & their pod.
3. Spicy plum salsa for serving alongside grilled salmon, prawns or chicken. Martha Stewart.
4. Roasted plum and spinach salad. So pretty. Chatelaine.
5. Plum, beet and arugula salad. Lots of cancer fighters here, especially with the addition of walnuts or switching in watercress for the arugula. Best Health.
6. Stone fruit slaw. Ginger, vinegar, curry, red pepper and firm stone fruit. Earlier in the summer, try peaches or nectarines. But right now, use slightly under ripe Italian prune plums. Bon Appetit.
7. Roasted pork loin with poached plums. For our meat eaters. Epicurious.
8. My stewed plums. Easy. Just halve and pit many plums and put them with a little water in a heavy bottomed, large pot over medium heat. Sometimes, I add chopped apples, especially firm ones that don't fall apart - they add nice texture to the finished sauce. Stir to prevent the fruit from sticking and burning, and continue to cook until the plums are soft. I usually add raisins part way through the cooking process, and they plump up nicely from the warm juice. I also add a splash of vanilla and cinnamon to taste, near the end of cooking time. Taste before adding sugar - this year the fruit were so sweet I added NO SUGAR. Serve warm or cold, lovely with warm toast. This freezes beautifully. Bunny loves them for breakfast with a bit of toast on the side. 

Have a great week.

Recipe links - what's making my socks roll up and down this week!

1. Roasted chickpeas - yum, yum, yum. A great snack while watching TV, a satisfying addition to most salads, or just a simple side at dinner time. Easy and quick. Mark Bittman. 
2. Gazpacho from Vancouver food icon Diane Clement. We are at the height of tomato season so grab some at the local stand or farmers market and try this recipe. Eat Local Be Local.
3. Deconstructed fish tacos - these are beautiful - perfect for company on a warm end-of-summer evening as we try to squeeze the last bit of sunshine from the season. Or, throw them together for your family just because they are tasty! And good for you - the recipe was part of Mele Cotte's fifth annual Cooking to Combat Cancer drive this past spring. Mele Cotte.
4. Tuscan white bean stew. I hate to say it, but we are quickly approaching the days when a nice warm bowl of this will really hit the spot. Sigh. Mayo Clinic.
5. Salmon fish cakes and everyday green chopped salad are simple but tasty ways to put the boot to cancer tonight. Jamie Oliver's Food Revolution.
6. Mussels with zucchini and basil is a nice twist on simple steamers. And you probably know someone who is trying to fob zucchini off on you these days. Coconut and Lime.
7. Potato crusted wild pacific salmon. Five ingredients plus salt and pepper gets you a company worthy dish with a weeknight's effort. From Arsenal Pulp Press' As Fresh as it Gets via Food Network Canada.
8. Finally, just a reminder. This list of cancer fighting foods and spices is worth printing off and taping to the inside of a kitchen cabinet. Look at it often to ensure you are filling your diet with them. The Cancer Cure Foundation.

Up next in the garden, strawberries....

...cause, heck, they're ripe! And I really have to act quickly 'cause I am losing the war against the slugs...and the racoons...and the dog. Aaaaaagh!

If you took a look at EWG's dirty dozen, revised and re-released for 2011, strawberries are number 3 on the list. Non-organic strawberries, that is. And the ones I have growing in my garden haven't been touched by anything other than homemade compost and water. And, um, slugs, racoons and a dog...but say it with me - "NO MAN MADE TOXINS!" Organic baby.

I will be honest, I am also buying the dirty, dirty non-organic ones. I wash them well, but I know that only removes a fraction of the pesticide. But until my ship comes in, I can't afford to manage my strawberry habit on only organic ones. So, non-organic in moderation and backyard berries until they're gone.

In addition to being yummy dipped in chocolate or piled with whipped cream onto biscuits, strawberries are also good for you (though not necessarily prepared these ways). They are high in antioxidants (way up there with blueberries) and vitamin C, and are good sources of magnesium and potassium. They also are believed to have anti-inflammatory properties. So win-win-win.

1. A Christmas Green Smoothie Dessert - Strawberries, Baby Spinach, Aloe Vera, Bananas and Dates from the Green Smoothie Queen. This one you can make all year - keep some berries in the freezer.
2. Fresh Strawberry Salsa from Jeanette's Healthy Living.
3. Healthy Strawberry Oat Squares with Homemade Jam from Oh She Glows.
4. Avocados with Strawberry Salsa and Crispy Tortilla Strips from Epicurious.
5. Strawberry Pecan Salad from Canadian Living. Try subbing in roasted pumpkin seeds for the nuts if, like me, you are allergic to tree nuts, or if you don't have any pecans around. They are fantastic in salads.
6. Strawberry and Ricotta Pancakes from Delicious Magazine.
7. Strawberry and Leek Quesadillas from Sprouted Kitchen.
8. Roasted Strawberry Tomato Salsa from Great-Salsa.com
9. Strawberry Soup I from All Recipes. Chilled, it has just a touch of cardamom and smells amazing.
10. Finally, the one I am most excited about, Strawberry Salad with Speck and Halloumi from Jamie Oliver. Speck is a juniper-flavoured ham from the Tyrol area that bridges Austria and Italy. I'm substituting proscuitto 'cause I don't have a shmick where I'd find speck around here.

Our garden recipes - up first, beets!

My mother-in-law makes what must surely be among the world's best borschts, so I wasn't entirely surprised when my husband suggested we add beets to our garden plot this year. I was on board, but the boys took a little more convincing. They know that anything we grow in our garden is going to end up on their plates, so it was with what can only be described as modest enthusiasm that they agreed to help me plant them.

I get that beets aren't everyone's favourite vegetable. But they are one of mine. I love their earthy taste when they are roasted, their tart bite when they are pickled, the way they pair with orange, honey, dill, blue cheese or lemon. And you can't beat the beautiful colours of the roots, vibrant reds and golden oranges, and their deep green leaves.  They are worth growing simply for their lush beauty as you pull them from the soil.

Now as I do my cancer prevention research, I learn wonderful things about beets, both the roots and the greens. They are packed with folate which helps build strong bones.  They are a good source of potassium, an important mineral for heart function which may also decrease one's risk for stroke and osteoporosis. They contain magnesium, a mineral vital for maintaining bone health, and are loaded with the powerful antioxidant beta-carotene. They also contain betacyanin, a phytochemical that may have anti-cancer properties.

So if I haven't convinced you to give them anther try by now, you are one tough cookie. Maybe some recipes will soften you up?

1. First up, a great selection of recipes at Canadian Living. How about Beet and Orange Salad, Beet Risotto with Rapini, Beet, Apple and Spinach Salad, Honey Lemon Beets, or Sesame Wilted Beet Greens?
2. Golden and Crimson Beet Salad with Oranges, Fennel and Feta from Epicurious.
3. Grated Beet Salad with Blue Cheese from the kitchn at Apartment Therapy.
4. Beet Greens from Simply Recipes. A touch of bacon, some garlic, a pinch of red pepper flakes and a splash of cider vinegar make this a worthy side dish for your next roast chicken or poached salmon.
5. Finally, Eating Well's best beet recipes which includes Roasted Beet Crostini, Borscht, Beet Carpaccio, Salmon and Roasted Vegetable Salad, and Roasted Halibut with Pickled Beets.

Convinced you yet? I will just ask you what I ask the boys - promise me you'll just try them. You never know!

Today's unlikely cancer warrior...rhubarb!

In February of 2010, researchers at a British university released their findings that rhubarb showed signs of being a potent cancer fighter. The key, they said, were the polyphenols found in this and many other red vegetables. These polyphenols only get more concentrated with baking, something most rhubarb recipes call for. If you've ever chomped on a raw rhubarb stick, you'll understand why!

I love rhubarb. My husband loves rhubarb. I have said before that I am suspicious of people who don't. Except children. I will acknowledge that most people aren't born loving rhubarb. But once you do, you will learn to look forward to spring for it as much as for the change in the weather.

I hope you have a good source nearby. Check your farmer's markets and produce stands. The season isn't long so if you are a true nut like me buy extra and freeze it.  Fair warning - most of these recipes are high in sugar, so consume in moderation!

1. Mark Bittman's rhubarb crisp. I've mentioned it before but it is worth mentioning again. Yum.
2. Canadian Living compiled a great list of tested rhubarb recipes. Included are: rhubarb compote, strawberry rhubarb sorbet, rhubarb frozen yogurt, and rhubarb strawberry macaroon cobbler.
3. Rhubarb coffee cake from the Carbone Cancer Centre at the University of Wisconsin.
4. Rhubarb and orange compote from the World Cancer Research Fund.
5. Cranberry rhubarb chutney from Diana Dyer, MS, RD and cancer survivor.
6. Best rhubarb bars from Krumkake at Group Recipes.
7. Grandma's strawberry and rhubarb pie at the Food Network.

Happy cooking!

Chickpeas!

Most of us are happy to indulge in garlicky hummus and pita chips when they are offered at a cocktail party. But when was the last time you included them in your evening meal? If you are thinking about including more vegetables and cutting back on red meat in your diet, chickpeas, or garbanzo beans, are a great part of your new plant-based diet. They are full of fiber, protein and healthful nutrients. And, they are surprisingly flexible, finding a happy home in dishes for breakfast, lunch and dinner. Even sweets!

Case in point:

1. Tunisian chickpea breakfast soup from Martha Rose Shulman, one of my favourite cookbook authors.
2. Italian breakfast chickpeas from Vegetable Matter.
3. Garbanzo-oat waffles from Mr. Breakfast. It calls for garbanzo flour. Click here to find out how to make your own if you can't find it in your grocery store.
4. Jane Mendel's Chickpea soup with crisp croutons from The Wednesday Chef.
5. Smashed chickpea salad from Smitten Kitchen.
6. Gordon Ramsey's flatbread, feta and chickpea salad. Includes a video. 
7. Chickpeas with baby spinach from the New York Times.
8. A great selection of chickpea recipes from Canadian Living. Like kale and chickpea soup and cheesy mac and chickpeas.
9. From Jamie Oliver, summer chickpea salad and something a little more timely, chickpea and potato curry.
10. Braised cod with chickpeas from Leslie Beck.
11. Chickpea ragout from the wonderful Jacques Pépin.
12. Chickpea cookies also from Leslie Beck. 
13. Chickpea blondies from Have Cake, Will Travel.
14. Chocolate chickpea spread from Bitter Sweet .

Sorry, one more note. I love hummus. And have been known to make a pretty good one. If I can pass along some hints, I have successfully made rockin' yummy hummus with very little added fat. Although I traditionally use canned chickpeas, tahini, olive oil, lime juice, garlic, salt and sometimes a touch of cumin and red pepper flakes, I have on occasion cut way back on the olive oil and tahini and instead loosened up the chickpea puree with water, low fat plain yogurt or vegetable stock! As long as I have a good quantity of lime juice and garlic, it's an easy way to make a yummy spread or dip without all the extra fat.

Monday's recipe links

This week, a bunch of great winter, plant-based recipes. Many of them are associated with the Meatless Monday`s movement where you give up meat on just this one day. Baby steps right? Do me a favour, try one, just one, of these dishes this week.

1. Stir fried lentils, mushrooms and caramelized onions. Mark Bittman.
2. Black bean chili with butternut squash. Bonne Appetit via Epicurious.
3. Broccoli soup with leeks and thyme. Easy peasy. Also Bonne Appetit via Epicurious.
4. Green bean salad with pickled red onions and fried almonds. Smitten Kitchen.
5. Spaghetti with braised kale from The Kitchen Sink Recipes. Adapted from a Molly Wizenberg recipe for Bon Appetit.
6. Sweet potato with warm black bean salad as part of Meatless Mondays at Eating Well magazine.
7. Crockpot Mexican chili. Ridiculously easy. I would serve it with some cheese, low-fat sour cream and diced avocado at the table. From the Meatless Mondays website.
8. Broccoli soup with quinoa and basil oil, halfway down the page in an article on the Meatless Mondays movement in the Star Telegram. Just remember to wash your quinoa before adding it; they neglect that in the directions and you will end up with bitter soup if you don`t.
9. One pot kale and quinoa pilaf from food52. It also has goat cheese, walnut oil and toasted pine nuts. Yum. I`ll leave out the walnut oil (but those of you without a nut allergy, enjoy!).
10. Finally, not entirely plant-based but because I am always on the lookout for a new and better way to roast a chicken, a gorgeous recipe that incorporates lots of veggies (parsnips, carrots, fennel and fingerling potatoes as well as onions). Lemon and onion roast chicken also from food52.

Bittman`s Food Manifesto for the Future

In the New York Time`s opinion pages today, Mark Bittman has published a call to action on the state of food in the United States. If you care about your own health or that of the planet, please read it. And if you don`t, what the heck is wrong with you?

Monday's recipe links - recipes for ten superfoods

As discussed over in my main blog, today I'm going to feature links to recipes that highlight this list of ten superfoods.

1. Walnut Oil - Asparagus Salad with Walnut Oil Vinaigrette from Emeril's show on the Food Network.
2. Quinoa - How to make a basic quinoa salad, without a recipe!, from Chow. Lots of common sense advice for dealing with an uncommon grain.
3. Black beans - Rick Bayless' black bean soup. A sweet guy and a fantastic chef.
4. Sweet potatoes - Chili-bathed sweet potatoes Another Rick Bayless recipe but this time adapted by another favourite cookbook author, Martha Rose Shulman. Note: for some of you, you may be asked to log in to the NY Times website to be able to see this recipe. :-(  Because I don't want you to have to jump through that hoop, I've copied it down below. But please do feel free to visit the NY Times website - they have lots of lovely information. :-)
5. Cabbage - Vegetarian cabbage rolls from Canadian Living. Sub in brown rice for the white - you won't taste the difference but your body will thank you.
6. Oats - Overnight oatmeal, cooked in a slow cooker. Eating Well Magazine.
7. Flax seeds - Flax and sunflower seed bread made in a bread maker (do you still know where yours is?). Tip - use flax seed meal (pre-ground flax) or grind your own before adding it to the recipe otherwise you won't get any of the nutritional benefits. From All Recipes.
8. Avocado - Avocado soup from Style at Home.
9.  Kale - Baked crispy kale from Steamy Kitchen. Think potato chips baked in the oven, only with kale!
10.  Strawberries - Strawberry salad from Nest and Sparkle (but please, wait till they're in season before trying this recipe!). This one has mint, goat cheese and pumpkin seeds. Yum.

Chili-Bathed Sweet Potatoes

by Martha Rose Shulman 
Published in the NY Times, January 24, 2011 
 
Rick Bayless offers a wonderful recipe for sweet potatoes glazed with an ancho chili paste in “Rick Bayless’s Mexican Kitchen.” Instead of making the paste, I make a thinner glaze with canned chipotle and some of the adobo they’re packed in. The glaze makes a spicy contrast to the sweet potatoes.

Ingredients:
2 garlic cloves, green shoots removed
Salt to taste
2 chipotle chilies in adobo, seeded
2 tablespoons adobo sauce from the chilies
1/2 teaspoon ground cinnamon
1/8 teaspoon freshly ground cloves (1 clove)
1/4 teaspoon freshly ground pepper
1/2 cup chicken broth or water
1 cup fresh orange juice
2 tablespoons honey
1 tablespoon finely chopped orange zest
2 tablespoons extra virgin olive oil
4 large sweet potatoes (about 3 pounds), scrubbed
Chopped cilantro for garnish (optional)
Note: Sweet potatoes may be labeled as yams. Look for dark orange flesh.
 
Instructions:
1. Preheat the oven to 350 degrees. Oil a 2-quart baking dish. Place the garlic, salt, chipotles and adobo sauce, cinnamon, cloves, pepper, broth, orange juice and honey in a blender. Blend until smooth. Strain into a large, wide bowl, and stir in the orange zest.
2. Cut the sweet potatoes in half lengthwise, then cut each half into 4-inch lengths. If the sweet potatoes are fat, cut the pieces in half lengthwise into wedges. Add to the bowl, and toss with the adobo mixture until coated. Transfer to the baking dish, then pour on the liquid from the bowl. Drizzle on the oil, and cover tightly with foil.
3. Bake 45 minutes in the preheated oven until tender. Raise the heat to 425 degrees, uncover the sweet potatoes and baste with the liquid in the pan. Continue to bake, uncovered, until the sweet potatoes are thoroughly tender and glazed and any sauce remaining in the pan is thick. Garnish with cilantro and serve.
 
Yield: Serves six.
 
Advance preparation: You can make this dish several hours ahead of serving and reheat in a medium oven. You can assemble the dish through Step 2 several hours before you bake it.
 
Nutritional information per serving: 269 calories; 5 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 52 grams carbohydrates; 7 grams dietary fiber; 262 milligrams sodium (does not include salt to taste); 4 grams protein