At holiday meals we enjoy foods that may not typically be part of our healthy, cancer-preventive plate, like ham. And some holiday foods have religious significance taking a special place on our menu – like eggs or wine.
Both Easter and Passover combine family, religious and cultural traditions full of meaning and comfort, so we savor these special foods and menus. But you can also dress up your plate and menu with seasonal and other holiday foods that add color, nutrition and cancer-fighting substances.
Asparagus: This cheerful bearer of spring adds beauty to your table along with vitamins A, C and K, folate and cancer-fighting fiber to your diet.
Hot Cross Buns: If these are staples at your Easter morning breakfast, this year try substituting whole wheat flour for half of the white flour in your favorite recipe. Whole grains contain many cancer-fighting substances and as foods high in fiber, they help protect against colorectal cancer.
Spring Greens: Look for tender baby greens – spinach, kale, chard – these are packed with the antioxidant vitamins A and C. They’re great as salads, or added to egg dishes, like frittatas, omelets or casseroles. Try our Kale Frittata with Tomato and Basil.
Plate for the Seder
Dark Chocolate: A small amount of this phytochemical rich food can go a long way. Serve a beautiful dessert plate with small chunks of dark chocolate, fresh strawberries and toasted walnuts. Or make chocolate covered matzah for snacks and dessert.
Herbs: A part of the Seder plate, these symbols of spring can add flavor and powerful cancer-fighting substances at any meal. Learn more about herbs and try our Pomegranate Salsa for color and a little bite.
Matzah Ball Soup: So soothing and comforting, you can add a little more color and nutrition with carrots, parsnips, onions and other delicious veggies. You might even try making the matzah balls with whole wheat matzah for more cancer protection.
Nose-to-tail cookery: it’s the new trend of many well-known chefs that uses all parts of the animal – from the nose to the tail, and yes the parts in between – to create delicious dishes. While this idea may not have mass appeal, it’s a great concept to consider when it comes to your fruits and vegetables.
Have you ever eaten a leaf from a celery stalk or sweet potato plant? Have you thought about the cancer-protective nutrients that could be hidden in those scrawny looking leaves?
Consider this: the most commonly discarded parts of vegetables are often packed with nutrients. Take broccoli for example, the stems are packed with vitamin C—a cancer-protective nutrient. Don’t Toss Those Cancer-Fighting Veggie Parts offers more examples of the parts of vegetables you could be missing out on. Continue reading →
One of our latest recipes, Chickpea and Butternut Squash Fritters, is a restaurant-quality vegetarian dish that uses a unique combination of healthy cancer-preventive ingredients.
A lot of people are familiar with chickpeas in the deep-fried chickpea balls called falafels. But they are usually high in fat and calories. Chickpeas themselves are naturally low in fat; nutty and buttery-tasting. Like all legumes, they provide protein, vitamins, fiber and minerals that make them a staple in dishes ranging from Indian channa masala to Middle Eastern hummus.
Butternut squash is also rich in fiber as well as the antioxidant phytochemical beta-carotene, another cancer-preventive compound. The other ingredients – green onions, garlic, sage, cumin and red pepper flakes – taste great with the nutty chickpeas and subtly sweet squash and offer their own phytochemicals. Add the egg and whole-wheat flour and you get perfect fritters. Continue reading →