FLAXSEED
While we may recognize it as a vegan-friendly source of heart healthy omega 3s, we’re just starting to realize the cancer-prevention properties of flaxseed. Flaxseed is one of the top sources of dietary lignans, plant estrogens that our healthy gut bacteria convert into antioxidant compounds. Early studies have shown that a daily dose of flaxseed may help decrease cancer growth in women with newly diagnosed breast cancer and reduce the form of estrogen that seems to promote breast cancer in healthy women. Lignans may also help reduce the growth of tumours in male prostate cancer patients. While research on the benefits of flaxseed is still in its infancy, there’s no harm in sneaking a few spoonfuls of these tiny seeds into recipes whenever you can.
For the biggest nutritional bang, opt for ground flaxseed (because our bodies have trouble fully digesting the whole seeds). If you can, grind them yourself at home in small batches using a coffee grinder and store them in the fridge to keep them fresh.
This vegan version of French toast turns the indulgent Sundaybrunch favourite into a healthy anytime breakfast.
ALMOND-CRUSTED VEGAN FRENCH TOAST WITH SOUR CHERRIES
SERVES 4 TO 8
Per serving (1 slice): 230 calories, 9 g protein, 10 g fat (2 g saturated fat), 26 g carbohydrates, 6 g fibre, 0 mg cholesterol, 242 mg sodium
INGREDIENTS
- 1 cup (250 mL) unsweetened vanilla almond milk
- ¼ cup (50 mL) ground flaxseed
- 1½ tsp (7 mL) vanilla
- ½ tsp (2 mL) cinnamon
- ¼ tsp (1 mL) nutmeg
- Pinch of salt
- 1 tbsp (15 mL) maple syrup
- Coconut oil, for cooking
- 8 slices whole-grain bread, thickly sliced
- ¼ cup (50 mL) almond meal
- ¼ cup (50 mL) sliced almonds, toasted
- 1 cup (250 mL) frozen sour cherries, warmed through
METHOD
- Combine almond milk with flaxseed and whisk until well combined. Refrigerate for 20 minutes until slightly thickened. Add vanilla, cinnamon, nutmeg, salt and maple syrup.
- Preheat a large griddle or non-stick skillet over medium heat and grease with a light coating of coconut oil.
- Dip bread into almond flaxseed mixture, soaking it for a few seconds on each side. Sprinkle liberally with almond meal and pan-fry until golden brown on each side. Continue with remaining slices, keeping the finished toast in a 200°F (95°C) oven to stay warm.
- To serve, garnish with almonds and cherries.
BEANS
These protein-rich pulses are also packed with antioxidants like kaempferol, a flavonol that early research points to as a powerful cancer fighter. According to one recent study, participants who ate fibre-rich diets, including foods like beans, had a 40 percent reduced risk of colorectal cancer. That may be thanks in part to the protective effect of short-chain fatty acids created when beans are fermented in the gut. Yep, it may not be pleasant, but think of the good you’re doing for your bottom the next time you have a bean-induced booty belch. To make your bean meal a little more “date-night-friendly,” soak dried beans in the fridge overnight or rinse canned beans until there are no more bubbles.
A vegetarian cassoulet is a different take on beans that’s as satisfying as it is nutritious.
VEGETARIAN CASSOULET ON CREAMY POLENTA
SERVES 4
Per serving: 667 calories, 29 g protein, 14 g fat (3 g saturated fat), 109 g carbohydrates, 19 g fibre, 6 mg cholesterol, 409 mg sodium
INGREDIENTS
TOPPING
- 2 tsp (10 mL) extra-virgin olive oil
- ¼ cup (50 mL) whole wheat bread crumbs
- 1 small garlic clove, minced
- Pinch each of salt and pepper
- 2 tbsp (30 mL) parsley, finely chopped
CASSOULET
- 1 tsp (5 mL) extra-virgin olive oil
- 1½ cups (375 mL) thinly sliced onions
- 2 zucchini, diced
- 2 garlic cloves, minced
- 1 tsp (5 mL) dried herbes de Provence
- 1 bay leaf
- 4 sprigs of thyme, leaves only
- 1 14½ oz (429 mL) can diced tomatoes
- Pinch each of salt and pepper
- 2 19 oz (1124 mL) cans white beans (cannellini, navy or great northern), drained and rinsed
- 2 tbsp (30 mL) balsamic vinegar
- 1 cup (250 mL) baby spinach leaves, finely chopped
POLENTA
- 4 cups (1 L) water
- 1 cup (250 mL) polenta or yellow cornmeal
- 2 tsp (10 mL) extra-virgin olive oil
- ¼ cup (50 mL) grated Parmesan cheese
- Salt and pepper, to taste
METHOD
- Garlic Bread Crumb Topping: Heat 2 tsp of the olive oil in a Dutch oven over medium heat. Add bread crumbs, garlic, salt and pepper; stir until combined and crumbly. Mix with parsley; set aside.
- Cassoulet: Return pot to low heat; add 1 tsp of the oil and the onions. Sauté over low heat until caramelized and golden, about 20 to 25 minutes. Add zucchini and cook for 2 minutes or until lightly golden. Add garlic and cook for another 30 seconds. Add herbes de Provence, bay leaf, thyme and tomatoes with their juice; season with salt and pepper. Bring the mixture to a boil; reduce heat to medium-low. Add white beans and balsamic vinegar; simmer for about 15 to 20 minutes or until the sauce thickens.
- Polenta: Meanwhile, bring the polenta water to a boil in a small saucepan. While whisking gently, pour in a steady stream of polenta and whisk until thickened. Reduce heat to low for about 30 minutes, whisking very hard every 5 to 10 minutes to make sure you get all the bits off the corners and bottom of the pan. Add olive oil and Parmesan cheese; season with salt and pepper to taste.
- About 5 minutes before you’re ready to serve, stir spinach leaves into the cassoulet until wilted. Divide cooked polenta among 4 bowls and top with cassoulet and a generous sprinkling of topping.
GRAPEFRUIT
While it may not be the quick-fix slimming food we read about in the ’90s, grapefruit’s reputation as the original diet superfood is still warranted. With only 50 calories, zero fat and two grams of fibre per half, grapefruit is, undoubtedly, a figure-friendly fruit. Grapefruit is also packed with lots of healthy nutrients, including cancer-fighting antioxidants like vitamins A and C, alpha-tocopherol, limonin, beta carotene and naringenin, and it’s notably one of the greatest sources of dietary lycopene. A large meta-analysis showed an inverse association between lycopene and alpha tocopherol and aggressive prostate cancer risk. While additional human studies are needed, other research looking at the antioxidant naringenin showed promising results for its potential anticancer effects on colorectal and breast cancers.
In this take on ceviche, the acidity from the grapefruit helps to finish “cooking” the delicate seafood after blanching it in boiling water. While traditional ceviche is prepared without any heat at all, we like to give the shrimp a little head start to ensure the perfect texture and level of acidity and make sure that it’s free of potential bacteria (which can occur with not-so-fresh seafood). To be safe, buy flash-frozen bagged shrimp and move it to the fridge to thaw before eating.
GRAPEFRUIT AVOCADO SHRIMP CEVICHE
SERVES 4
Per serving (without chips): 299 calories, 26 g protein, 11 g fat (2 g saturated fat), 28 g carbohydrates, 7 g fibre, 173 mg cholesterol, 268 mg sodium
INGREDIENTS
- 2 large pink grapefruit
- 1 lb (454 g) flash-frozen shrimp, peeled, deveined and tails removed, thawed in the fridge
- 3 limes, juiced
- 1 shallot, minced
- 1 large red bell pepper, diced
- 1 avocado, diced
- ½ jalapeno, seeded, deveined and minced
- ¼ cup (50 g) cilantro, chopped (optional)
- Pinch each salt and chili pepper
- Shaved coconut, toasted
- Baked whole-grain tortilla chips, for serving
METHOD
- Remove tops and bottoms from the grapefruit and carefully follow the contours of the fruit to remove the skin without removing too much flesh. Working over a bowl, remove segments from the grapefruit with a paring knife. Squeeze the remaining juice from the grapefruit into the bowl, then remove and dice the grapefruit segments; set the segments aside in another bowl.
- Meanwhile, prepare a bowl with ice water and a pot filled with water. Bring the water in the pot to a boil over high heat; add shrimp. Cook for 2 minutes; drain, then plunge immediately into ice water to halt the cooking.
- Chop shrimp coarsely; add to the grapefruit juice bowl with lime juice. Cover with plastic wrap and refrigerate for 30 minutes. Gently mix in shallot, bell pepper, avocado, jalapeno, the reserved grapefruit pieces, cilantro, salt and chili pepper. Garnish with toasted coconut and serve cold with tortilla chips.
19 MORE CANCERFIGHTING FOODS
It can’t hurt to load up on even more of the good stuff. These fruits, veggies, spices, grains and drinks contain proven anti-cancer compounds.Apples are chock full of phytochemicals like quercetin, which fight inflammation.
Blueberries contain cancer-fighting flavonoids, as well as vitamin C.
Brussels sprouts are an excellent source of several cancer-beating compounds, including magnesium.
Carrots contain selenium a mineral that acts as an antioxidant.
Cherries of all kinds contain antioxidants, but tart varieties may provide higher levels.
Coffee contains riboflavin, among other potent antioxidants.
Curcumin (the bright yellow spice found in Indian dishes) has proven anti-inflammatory
benefits that suppress the development of cancer cells.
Cranberries shouldn’t be saved for the holidays; they’re bursting with vitamin C, fibre and phytochemicals.
Ginger is delicious in smoothies, soups and green tea and may be able to terminate cancer cells, too, say researchers who are currently testing it on ovarian cancer.
Kale and other cruciferous veggies show cancer-killing properties in lab experiments when chopped and chewed.
Milk is fortified with vitamin D, which research suggests can curb the growth of cancer cells.
Orange juice is full of folate, a B-complex vitamin that can help prevent DNA mutations.
Radishes have a dark red skin associated with cancer-fighting flavonoids.
Soy contains saponins that studies suggest protect against cancer.
Green tea contains cancer-fighting L-theanine.
Black tea boasts a range of potentially cancer-reducing polyphenols.
Tomatoes are the best dietary source of lycopene, a carotenoid that has been found to stop cancer cell growth.
Walnuts offer a range of potentially protective compounds, including alphalinolenic acid and melatonin.
Whole grains contain a variety of cancerbeating compounds, including fibre, lignans and phytic acid.
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