Tilapia is a low-calorie, inexpensive and delicate white fish with a mild taste. To dress it up a bit, we bake it with curry powder, a spice containing yellow turmeric found in studies to help prevent inflammation, plus sweet fresh orange slices that are rich in vitamin C.
Meanwhile, the high-fiber brown rice is cooked with orange juice then mixed with scallions and crunchy toasted almonds. This yummy fish dish only needs a vegetable or two, like steamed broccoli and carrots, to give you plenty of cancer protection.
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Mangoes are in season and this week’s Health-e-Recipe for Mango Rice Salad is an innovative way to use them.
Featuring black beans, which contain protein as well as cancer-fighting folate and fiber, plus tomato and green onion tossed with fiber-rich brown rice, this salad adds mangoes’ wealth of beta-carotene, which turns to the antioxidant vitamin A in the body.
Peeling a fresh mango doesn’t have to be difficult: just score it lengthwise with a sharp knife a few times (front, back and sides), cutting deeply so you hit the large pit in the center. Then peel off the skin and slice flat against the pit on each side. Dice the chunks into bit-sized pieces.
Our dressing is designed to complement the mango taste with orange and lime juice, chili pepper, and cumin, oregano and cilantro – all ingredients that contain cancer-fighting phytochemicals.
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We’re pleased that the story makes the point that foods that are naturally high in fiber — vegetables and fruits, whole grains and beans — are better options, but then we heard something that brought us up short:
So are these fiber-fortified foods actually making you healthier? This question turns out to be one of those places where scientists know a lot less than you may think they do. For example, a lot of people think that fiber will help protect you against colon cancer. But so far, that link is not conclusive.
In this case, it’s “a lot of people” who are right, and NPR who’s … well, not wrong, exactly, but imprecise.
Because the evidence that diets high in fiber can and do protect against colorectal cancer is not only strong, it’s just gotten stronger. And with February being Cancer Prevention Month, it’s a good opportunity to remind people of the hard science showing that they can protect themselves from colorectal cancer. Read more… “AICR Fact Check: Fiber and Cancer?”
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