Vegetables & Fruits That Fight Cancer

           The American Institute for Cancer Research continues to conduct studies on the role of "cruciferous" vegetables in cancer prevention. These types of vegetables contain certain chemicals believed to play a major role in this health benefit.


The cruciferous family is a large one. It includes cauliflower, broccoli, cabbage, brussel sprouts, bok choy, kale, Swiss chard, and water cresss & Fruit like orange. Try to include one of these vegetables several times per week:

1         Purchase pre-shredded cabbage and add it to soups or stews.

2         Add chopped bok choy, chopped watercress and broccoli to salads.

3         Steam cauliflower or broccoli and drizzle with a low-fat salad dressing to add flavor.

4         In a food processor, chop a variety of cruciferous vegetables and add to spaghetti sauce.

Here is a simple recipe for a steamed vegetable & Fruits:



  Cauliflower & Broccoli:

            Cauliflower, a highly nutritious vegetable, contains many nutrients that can help prevent a range of diseases from cancer to cataracts. Cauliflower is rich in nutrients and flavor, and low in calories. Broccoli is mainly used in salads, soups, and sandwiches. Broccoli has long been regarded as one of the super foods that packed with tremendous health benefits. We can cook either with Cauliflower or Broccoli.


Cauliflower with Tarragon Vinegar

Ingredients:

1 small head cauliflower (washed) or 1 bag cauliflower
2 Tbsp. tarragon vinegar or white wine vinegar
2 tsp. olive oil
1 tsp.  mustard
1 garlic clove, minced, or 1/4 tsp. garlic paste
salt and pepper to taste required Quantity.

Directions:

  

           Steam cauliflower in a small amount of water, add vinegar, olive oil, mustard, garlic paste, salt & Pepper to a required level,  either in a covered pot on the top of the stove, or in a covered dish in the microwave. Cook until tender. Drain water from pot. In small bowl, combine remaining ingredients; drizzle over cauliflower. Makes 4 servings.

Nutrients per serving:

Calories: 59
Total fat: 2 grams
Saturated fat: <1 gram
Fiber: 3 grams
Carbohydrate: 8 grams

Cooking with Oranges

            Benefits of oranges are immense and they are anti cancer agents & a good weight loss supplementary. Oranges has many health benefits. Orange is loaded with vitamins, and the most abundant vitamin in orange is Vitamin C. Oranges protects sperm from genetic damage that may cause birth defects.

Raspberry-Filled Orange Scones

Ingredients:

3 ¼ c All-purpose Flour

¼ c Granulated Sugar

4 tsp Baking Powder

½ tsp Salt

6 tbsp Butter, chilled

3 Eggs, beaten

½ c Whipping Cream

1 tbsp grated Orange Peel

3 tbsp Raspberry Preserves

2 tbsp Confectioners Sugar

Directions:

        Heat oven to 425 degrees F. Mix flour, sugar, baking powder and salt; cut in butter until mixture resembles course crumbs or peas. Beat eggs, cream, and orange peel. Add to flour mixture, mixing just until moistened. Shape the dough into a ball. Knead ten times on a lightly floured surface. 

Divide in half. Roll out each half into a 12x6 in rectangle. Spread one rectangle with preserves and top with remain­ing rectangle. Cut into 8 (3 inch) squares; cut each in half diagonally. Place on lightly greased cooking sheet. Bake 12 to 14 minutes or until lightly browned. Sprinkle with confec­tioners sugar. Makes 16 scones.

Berry Berry Blend

Ingredients:

1/2 cup Florida Orange Juice

1/4 cup Pineapple Juice

1/4 cup Blueberries

1/4 cup Sliced Strawberries

1 oz. Mango Syrup

1/2 cup Vanilla Ice Cream

1 cup Ice

Directions:

          In a blender, combine all ingredients and blend until smooth.Pour into a glass and garnish with fruit or whipped cream.