Cancer-Fighting Cookbook (19 page)

PER SERVING
Calories: 330 | Fat: 31g | Sodium: 5530mg | Carbohydrates: 11g | Fiber: 6g | Protein: 3g

Eggplant Facts

Any big eggplant will do for frying or baking. Most cooks today find the tiny egg-plants and their wonderful range of colors easier to deal with because they don't need soaking to reduce the bitterness like large eggplants. Smaller versions don't need peeling, and you get added fiber by eating the tender skins.

Fresh green beans are so much tastier than the frozen or canned varieties! Try preparing them with almonds and mushrooms with this easy, rhyming green bean almondine. Almondine is an Americanization of the French word amandine; sometimes you find dishes made with almonds spelled amandine.

1. Boil green beans in water for just 3–4 minutes; do not overcook. Alternately, you can steam them for 4–5 minutes. Drain and rinse under cold water.
   

2. In pan, heat olive oil over medium heat. Add almonds, mushrooms, and onion; heat 3–4 minutes, stirring frequently.
   

3. Add green beans and lemon juice and heat for another 1–2 minutes.
   

PER SERVING
Calories: 150 | Fat: 11g | Sodium: 0mg | Carbohydrates: 11g | Fiber: 5g | Protein: 4g

Green Beans

Green beans are a wonderful source of vitamins A and C, both antioxidants. They stop cholesterol from oxidizing, which can slow plaque formation in your arteries. They're also a good source of fiber, potassium, and magnesium. Don't overcook the beans; they're best cooked until crisp-tender. They'll also retain more color cooked that way.

This stir-fry works well as a topping over steamed brown rice.

1. Mix the soy sauce, arrowroot, agave, sesame oil, and water together and set aside.
   

2. Heat canola oil in a large wok or skillet over medium-high heat. Add the garlic and ginger and stir-fry for 30 seconds.
   

3. Add the beans, eggplants, tofu, and scallions and stirfry for 2–3 minutes. If the mixture seems too dry, add a little water.
   

4. Stir in the soy sauce mixture and stir to coat vegetables. Keep stirring for about 2 more minutes, or until vegetables are crisp-tender. Remove from the heat and serve.
   

PER SERVING
Calories: 420 | Fat: 26g | Sodium: 520mg | Carbohydrates: 38g | Fiber: 13g | Protein: 17g

About Asian Eggplants

The general eggplant category known as Asian eggplant includes the long, slender, pale purple variety used in Chinese cooking and the slightly plumper and darker purple ones favored in Japan. Thais also favor a small, round, green or white eggplant that resembles plump golf balls or very small green ones that resemble peas. Look for these eggplants in well-stocked supermarkets or in Asian groceries.

Add some marinated tofu to make it a main dish, or enjoy just the mango and veggies for a light lunch. Use thawed frozen cubed mango if you can't find fresh.

1. Whisk together the lime juice, orange juice, hot sauce, and soy sauce.
   

2. H eat garlic in oil for just 1–2 minutes. Add bell peppers and broccoli and cook, stirring frequently, for another 2–3 minutes. Add juice and soy sauce mixture, reduce heat, and cook for another 2–3 minutes until broccoli and bell peppers are almost soft.
   

3. Reduce heat to low, and add mango and scallions, gently stirring to combine. Heat for just another 1–2 minutes, until mango is warmed.
   

PER SERVING
Calories: 190 | Fat: 8g | Sodium: 820mg | Carbohydrates: 27g | Fiber: 7g | Protein: 7g

Pungent mustard greens nourish lung function. These health-promoting greens are another example of vegetables from the cruciferous family. They have also been shown to protect against rheumatoid arthritis, cancer, memory loss, osteoporosis, and cardiovascular disorders.

1. In a skillet, sauté greens in oil for 2 minutes. Add water. Bring to boil, lower heat, and simmer, covered, 2 minutes.
   

2. Season with lemon juice; garnish with walnuts.
   

PER SERVING
Calories: 82 | Fat: 7g | Sodium: 14mg | Carbohydrate: 4g | Fiber: 2g | Protein: 3g

You can slice up some collard greens or Swiss chard as a substitute for kale, or mix them all together for a tasty medley. Both vegetables are part of the cruciferous family and are packed full of cancer-fighting phytonutrients.

1. Preheat oven to 375ºF.
   

2. Wash and trim kale by pulling leaves off the tough stems or running a sharp knife down the length of the stem.
   

3. Place leaves in a medium-size bowl; toss with olive oil and garlic powder.
   

4. Roast for 5 minutes; turn kale over and roast another 7–10 minutes, until kale turns brown and becomes paper thin and brittle.
   

5. Remove from oven and sprinkle with salt. Serve immediately.
   

PER SERVING
Calories: 170 | Fat: 8g | Sodium: 1250mg | Carbohydrates: 21g | Fiber: 4g | Protein: 7g

Related to carrots, parsnips are even more fibrous and have a stronger flavor. They are a winter vegetable that contains a huge amount of vitamin A.

1. In large pot, heat the oil on medium. Add the garlic, ginger, red chili pepper, lemongrass, and onion and sauté for 10 minutes.
   

2. Add the tomato paste; stir well.
   

3. Add the coconut milk, chicken stock, and parsnips. Bring to a boil, then reduce and simmer for about 15 minutes, until the parsnips are tender.
   

4. Add soy sauce, lime zest, lime juice, and cilantro. Stir and remove from heat.
   

5. Pour curry into soup tureen or large serving bowl. Put the steamed jasmine rice on a serving platter and serve it with the curry.
   

PER SERVING
Calories: 650 | Fat: 30g | Sodium: 920mg | Carbohydrates: 92g | Fiber: 15g | Protein: 10g

Winter Vegetables

Winter vegetables got their name because they could keep in a root cellar or cold pantry over the winter. They include parsnips, carrots, cabbages, Brussels sprouts, and onions. Apples keep well in a cool place, too, and were dried for use as long as 300 years ago. People tended to use milk only for cheese and butter, so the juice of winter fruit slaked thirsts instead.

Snow peas are completely edible, pod and all. You can usually find them fully prepped in the produce aisle.

1. Trim off ends of snow peas and pull strings, if necessary.
   

2. In large saucepan, heat olive oil over medium heat. Add shallots, snow peas, and mushrooms; stir-fry for 3–5 minutes or until vegetables are crisp-tender.
   

3. Stir in vinegar and lemon juice, then remove from heat and serve immediately.
   

PER SERVING
Calories: 210 | Fat: 7g | Sodium: 25mg | Carbohydrates: 24g | Fiber: 4g | Protein: 6g

Cleaning Mushrooms

Use a soft, slightly dampened cloth to wipe off the mushrooms; do not rinse them or soak to clean because they'll soak up the water. You may want to trim off the bottoms of the stems because they can be slightly tough.

When you cook snow peas in their pod, you preserve a truckload of fiber and the peas' natural flavor!

1. Mix ginger, sugar, all-purpose seasoning, garlic, soy sauce, olive oil, arrowroot, and orange juice in a large bowl.
   

2. Add all vegetables and mix well to coat veggies.
   

3. Place vegetables in a steamer and cook for 8–12 minutes, or until tender.
   

PER SERVING
Calories: 110 | Fat: 3g | Sodium: 270mg | Carbohydrates: 20g | Fiber: 5g | Protein: 5g

This recipe can be doubled; bake it on 2 cookie sheets, rotating the sheets in the oven halfway through the cooking time.

1. Preheat oven to 425ºF. Scrub potatoes and pat dry; cut into ½″ strips, leaving skin on. A few strips won't have any skin. Toss with olive oil and arrange in single layer on a large cookie sheet.
   

2. In small bowl, combine remaining ingredients and mix well. Sprinkle over potatoes and toss to coat. Arrange in single layer.
   

3. Bake for 35–45 minutes, turning once during baking time, until potatoes are deep golden brown and crisp. Serve immediately.
   

PER SERVING
Calories: 250 | Fat: 8g | Sodium: 55mg | Carbohydrates: 40g | Fiber: 6g | Protein: 5g

Grill Seasoning

Grill seasoning mixes usually contain pepper, garlic, salt, and a bit of sugar, along with spices like oregano and rosemary. There are quite a few different varieties, from Cajun spice to chili lime to chipotle. Read labels carefully, and choose a seasoning mix that has a low salt content.

Layered casseroles are a great choice to serve at potlucks or with simple meats like baked chicken or pork chops.

1. Preheat oven to 375ºF. Spray a 9″ × 13″ baking dish with nonstick cooking spray and set aside.
   

2. In large bowl, combine carrots, parsnips, and potatoes; drizzle with olive oil, sprinkle with salt and pepper, and toss to coat.
   

3. Layer vegetables in prepared baking dish, sprinkling each layer with onion, garlic, Parmesan, and finishing with breadcrumbs. Pour milk into casserole.
   

4. Cover tightly with foil. Bake for 45 minutes, then uncover. Bake for 15–25 minutes longer, or until vegetables are tender and top is browned. Serve immediately.
   

PER SERVING
Calories: 250 | Fat: 10g | Sodium: 290mg | Carbohydrates: 38g | Fiber: 5g | Protein: 7g

Aromatic Vegetables

Aromatic vegetables are so called because they give off a rich aroma when cooked. They include onions, garlic, celery, and carrots. They are used in most ethnic cuisines. The French mirepoix uses mostly onion, with celery and carrot. The Italian soffritto uses onion, garlic, and fennel. And the Cajun “holy trinity” includes celery, onion, and carrots.

Both stalks and leaves are edible parts of the chard plant, and the stems can be separated and cooked separately for a different dish. Chard is rich in cancer fighting nutrients as it is a cruciferous vegetable. Chard adds a bit of spice to any dish.