Recipes

grapes

Strawberries, Raspberries & Blueberries, Oh My!

Summer is here, which means that berry season has arrived in Quebec, giving local merchants and fresh berry lovers reason to rejoice! Strawberries, raspberries and blueberries are packed with antioxidants known to prevent many diseases, including certain forms of cancer.

Numerous studies have shown that eating fresh fruits and vegetables help reduce the risk of developing colorectal cancer. And they are so delicious this time of year how can one resist!

Stock up for winter

Stock up on fresh berries now while the season lasts as these tiny treasures are not alway easy or budget friendly to find. Buy them in bulk and freeze them so that you can continue to enjoy the benefits of these delicious treats even during the winter months. Enjoy this healthy and refreshing smoothie recipe from the CCAC’s kitchen!

Berry Smoothie :

–       4 cups of any berries of your choice
–       1/3 cup of juice of your choice
–       1 tsp of maple syrup
–       a few fresh mint leaves

Puree the berries until you get a mixture that is not too smooth or too lumpy

Add the maple syrup and mix well

Let it stand in the freezer for 2 hours

Remove from the freezer and let it defrost for about 10 minutes

Add mint leaves for decoration and enjoy!

Quinoa – Quinwhat?

Quinoa – Quinwhat?

Quinoa is getting quite a lot of press these days, but it’s not new on the health food scene. This grain-like crop was harvested for its tasty seeds in the Andean region of South America. The Incas believed that the crop was sacred, so you know it’s gotta be good. Many modern-day quinoa connoisseurs (quinoisseurs?) enjoy it as a healthier alternative to white rice, and find it just as versatile.

Nutritionally, quinoa packs quite the punch. Besides being high in protein (12 – 18%), it is also fan excellent source of the dietary fibre your colon needs, in addition to being high in minerals and essential amino acids not found in rice or wheat. What’s more, quinoa is gluten-free and is considered easy to digest.

Read on for a homey, healthy meatloaf recipe that uses protein-rich quinoa and cuts fat with lean turkey. The CCAC encourages you to try levitra professional healthier, colon-smart alternatives to your favourite comfort foods whenever possible!

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Ferocious fibre

Ferocious fibre

For adults, getting 20-35 g of fibre in your daily diet is recommended. Recent research suggests that fibre from whole grains, fruits, and vegetables can decrease colorectal cancer risk (Jacobs et al 2007)

The star of today’s colon-healthy recipe is the bountiful bean. Beans (and other legumes) may seem like humble foods, but they’re versatile, inexpensive,  packed with vegetable fibre and they have a low glycemic index, which means you’re blood sugar levels won’t spike too quickly after consumption. That’s good news for your heart, too! This recipe also uses lean ground turkey instead of beef, and you can add your favourite veggies for an extra dose of fibre.

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Say it with salmon. Have you had your Omega-3 dose today?

Say it with salmon. Have you had your Omega-3 dose today?

Omega-3 fatty acids are a type of unsaturated fat found in cold water, deep-sea fish and some plants, nuts, and oils… Evidence suggests a decreased risk of colorectal cancer associated with consumption of Omega-3s from fish (Geelen et al 2007, Pot et al 2008). Omega-3s reduce inflammation in the body, including inflammation in the colon, which can lead to colorectal cancer. Getting more Omega-3s in the diet can also help reduce the impact of Omega-6s (another fat found in vegetable oils and baked goods). Omega-6s are important for health, but in excess can promote inflammation and lead to cancer (Pot et al 2008). Western diets are generally very high in Omega-6s. For adults, consuming at least two servings of fish (2-3 g of Omega-3s) per week is recommended. (Read more about the CCAC’s nutritional guidelines here)

And there’s your small science lesson for the day. The good news (nay, delicious news) is that fish containing high levels of colon-healthy Omega-3s are a very versatile addition to your diet. The recipe below (from allrecipes.com) is fast enough for a busy weekday night and elegant enough for a weekend meal with friends. Why not teach someone you love about the importance of cancer screening over a healthy meal?

MAPLE SALMON

1/4 cup maple syrup

2 tablespoons soy sauce

1 clove garlic, minced

1/4 teaspoon garlic salt

1/8 teaspoon ground black pepper

1 pound salmon

DIRECTIONS

  1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
  2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
  3. Preheat oven to 400 degrees F (200 degrees C).
  4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

I think that this would make very tasty leftovers!  A much healthier lunch than your standard foodcourt fare.

Blueberries for digestive health

Blueberries for digestive health

We were alerted to this story by Beating Bowel Cancer (UK) on Twitter. Click here to follow us!

A study suggests that besides being rich in cancer-preventing antioxidants and vitamins, the blueberry can help protect against a range of intestinal diseases such as ulcerative colitis, a type of inflammatory bowel disease. Their findings suggest that the blueberry’s protective benefits are most effective when eaten together with probiotics, tadalis for sale, like those found in yogurt.

As if we need an excuse to eat more of these bursting-with-flavour berries!

If you need an extra little push, here are two recipes we can’t wait to try out.

SWEET BLUEBERRY SALAD

3 cups of your favourite greens, torn

1/2 cup blueberries

1/4 cup each, sunflower seeds, walnut pieces and dried cranberries

1/2 cup crumbled feta or goat cheese

For the dressing: 1/4 cup of your favourite vinegar, 1/4 cup maple syrup, 1/4 cup grapeseed oil (or to taste)

DIRECTIONS

  1. Toss the romaine lettuce, blueberries, dried cranberries, sunflower seeds, walnut pieces, feta cheese, and goat cheese in a large bowl. Pour the vinegar, syrup, and grapeseed oil over the salad one at a time; toss until evenly coated. Season with salt and pepper, if desired.
BLUEBERRY CHEESECAKE PARFAITS
A once-in-a-while dessert treat from Philadelphia Cream Cheese. Serves 8, so invite guests! Amount per serving:  Calories: 248 | Total Fat: 13.6g
3/4 package cream cheese, softened (save the last quarter to spread on your morning multigrain bagel!)
1 1/2 cups cold milk
1 package of vanilla instant pudding
1 1/2 cups thawed whipped dessert topping or homemade whipped cream, divided.
24 graham crackers, coarsely chopped
1 1/2 cups  blueberries
DIRECTIONS
  1. Beat cream cheese with mixer until creamy. Gradually beat in milk. Add dry pudding mix; mix well. Whisk in 1 cup whipped topping.
  2. Layer half each of wafers, berries and pudding mixture in 8 parfait glasses. Repeat layers.
  3. Top with remaining whipped topping


Do  blueberries  remind  you  of  something?

How  about  Wear  Blue  Day  on  March 1 2th?

Read the full article on the blueberry’s digestive health properties at Telegraph.co.uk.

Follow us on Twitter for daily updates, and follow our friends from across the pond, Beating Bowel Cancer, for even more tips on beating colorectal cancer globally!

I like lycopene! Garden fresh tomato soup

I like lycopene! Garden fresh tomato soup

Lycopene is a red pigment found in tomatoes and other such red colored produce such as watermelon, strawberries, guava, apricots, papaya and pink grape fruit. Recently, its effects have been shown to decrease the risk of developing colorectal cancer (Tang et al 2008). It has been shown to inhibit colorectal cancer cells by suppressing an important signaling pathway that enables cancer cells to grow and survive.

The humble but lycopene-rich tomato is the star of today’s simple recipe. What a healthy, tasty addition to your cancer prevention diet! Another benefit of this scarlet soup is a much lower salt content than the canned variety.

If you’re concerned about losing the tomato’s healthful effects during the cooking process, fear not:  cooked tomatoes may be better sources of bioavailable (able to be absorbed) lycopene than fresh tomato products. This is thought to be due to the breakdown of cell walls during processing and the presence of small amounts of fat (G’artner et al 1997). Now on to the recipe, courtesy of allrecipes.com!

GARDEN FRESH TOMATO SOUP

4 cups chopped fresh tomatoes

1 sliced onion

4 whole cloves

2 cups chicken broth

2 tablespoons butter

2 tablespoons all-purpose flour

1 teaspon salt

2 teaspoons sugar, or to taste

DIRECTIONS

  1. In a stockpot, over medium heat, combine the tomatoes, onion, cloves and chicken broth. Bring to a boil, and gently boil for about 20 minutes to blend all of the flavors. Remove from heat and run the mixture through a food mill into a large bowl, or pan. Discard any stuff left over in the food mill.
  2. In the now empty stockpot, melt the butter over medium heat. Stir in the flour to make a roux, cooking until the roux is a medium brown. Gradually whisk in a bit of the tomato mixture, so that no lumps form, then stir in the rest. Season with sugar and salt, and adjust to taste.
  3. Garnish however you like! I’ll be boosting my daily calcium level with a sprinkling of shredded cheese, or adding some fibre with crushed multigrain tortilla chips.

You  can read about many of the CCAC’s nutrition guidelines here.

For more information about lycopene, the American Cancer has a great, easy-to-understand info page.