2 large red beets
2 large golden beets
¼ cup chopped fresh basil
3 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
¼ cup walnuts, chopped
3 cups arugula
Salt and pepper
Preheat the oven to 425 degrees F. Trim the tops and roots from the beets, and wash the vegetables very well. Separate the golden beets from the red beets. Cut two large
pieces of aluminum foil (large enough to fold over and seal beets in). Place the red beets in the center of one piece of foil and the golden beets in the center of the other piece of foil.
Fold each piece of foil over and seal each packet so beets are tightly enclosed in the foil packets. Place the beet packets on a cookie sheet, and bake in the preheated oven until the beets are soft, about 1 hour. Test if they are cooked by poking a beet, through the foil, with the top of a sharp knife. If the knife glides in smoothly, the beets are done. Remove from the oven and allow the beets to cool while still in foil.
When the beets are cool enough to handle, open the foil packets carefully. Run the beets under cold water while rubbing them, and the skin will peel off easily. Still keeping the beets separate, slice the beets and place the red beets in a small bowl, and the golden beets in another small bowl. In another large bowl, whisk together the olive oil, balsamic vinegar, and mustard. Add the beets, basil, and walnuts and toss gently. Salt and pepper to taste. Serve on a bed of arugula.
Anti-Cancer Beet Salad
Most of us think of beets as red vegetables, but they also come in white and yellow (golden). Red beets may prove to be a powerful cancer-fighting food. The pigment that gives beets their rich red color is betacyanin, and it’s been shown in several studies to be an effective cancer fighter.
Combine all ingredients (except black pepper) in a food processor and pulse. Leave some texture (don’t pulse until smooth). The olives should appear finely chopped and a little chunky. Add pepper to taste. Drizzle a bit more olive oil over the mixture before serving. The tapenade lasts for a good week in the refrigerator, and can be doubled or tripled for a larger group of company.
2 cans or 3 cups olives, pitted and drained
(the better the olives used,
the more complex the taste)
2 large cloves garlic, minced
2-3 tablespoons olive oil
20 corn tortillas
Canola oil spray
Ground cumin (optional)
Cut each tortilla into quarters and layer pieces on a canola-oil sprayed baking sheet. Spray lightly with canola oil spray, and season with salt and cumin.
Bake at 350 degrees F. until crisp and brown. These taste great served warm, but they’ll also hold up well for a couple of days of snacking.
Note: In a hurry for some quick munching? Place a corn tortilla in the microwave for 2 minutes, and you’ve got an almost instant healthy chip!
Makes 80 chips
Anti-Cancer Baked Corn Chips
Corn chips don’t have to be bad and forbidden. These chips don’t take long to cook, they’re not laden with the unhealthy oils that are known to help cause cancer, and they taste better than the ones you’ll get in a store. As a matter of fact, once you’ve had these, the store-bought ones won’t compare!
Anti-CancerBlack Olive Tapenade
Black olives contain anthocyanins, pigments which are high in antioxidants. In addition, according to the National Cancer Institute, studies show an association between an increased intake of garlic and a reduced risk of certain cancers.
4 pieces whole grain or whole wheat bread
4 tablespoons almond butter
2 bananas, sliced thinly long-ways
4 large strawberries, sliced thinly
½ cup fresh blueberries
1 cup nonfat or soy milk
1 teaspoon cinnamon
½ teaspoon salt
½ teaspoon almond extract
Zest of 1 large orange
Zest of 1 large lemon
¼ cup chopped walnuts, toasted
Dusting of powdered sugar (optional)
Canola oil spray
Spread almond butter evenly over 4 pieces of bread, as this will help hold the French
toast together. Place the sliced bananas evenly on top of almond butter on 2 pieces of
bread. Place sliced strawberries evenly on top of banana slices and blueberries evenly
on top of strawberries.
Make 2 sandwiches by placing the almond butter covered pieces of bread on top of
the fruit layered pieces of bread. Press the sandwiches down lightly so that they hold
together when dipped into the egg mixture. Cut sandwich into quarters diagonally.
In a medium bowl, mix the egg, milk, cinnamon, salt, and almond extract, and whisk
together well. Dip the sandwich quarters into the egg mixture to coat thoroughly.
Preheat a griddle or skillet to medium. When you are ready to place the French toast
on the griddle or skillet, spray the preheated griddle or skillet with canola oil spray.
Place the dipped sandwich quarters onto griddle or skillet and cook for 3 minutes on
each side, flipping the sandwiches until both sides have a golden brown color.
When finished cooking, dust with zests and toasted walnuts. Dust with a very light
dusting of powdered sugar, if desired. Serves 2-3.
Anti-CancerStuffed French Toast
This is a rich, decadent treat that couldn’t be easier to make. The fruit inside the toast gets warm and gooey, and there’s plenty of good stuff in here, too. Blueberries, walnuts, cinnamon, and almond butter are all full of antioxidants that help protect you against cancer.