Earlier this summer, we detailed three tips for making your breakfast healthy and cancer-preventive. Today, we move onto the next meal of the day. We will outline four great recipes for lunch that are nutritious and full of cancer-preventive ingredients. To prevent breast cancer, be sure to add these recipes!
1) Curried Chicken Salad
The American Cancer Society has provided this great recipe for preventing cancer by using ingredients like curry powder, garlic, oranges, and raisins. The oranges and orange juice in this recipe has plenty of vitamin C, which is an antioxidant that kills free radicals and keeps cancer from growing.
Vitamin C also improves the immune system by boosting the activity of white blood cells. Follow this recipe to ensure your lunch keeps you healthy!
- 1 small onion, sliced thinly
- 4 boneless, skinless chicken breast halves
- 2 teaspoons curry powder, divided
- 1/4 teaspoon garlic salt
- 1/4 cup orange juice
- 1 15-ounce can mandarin oranges, drained well
- 4 scallions, chopped finely
- 1 cup golden raisins
- 2 tablespoons sweetened, flaked coconut, divided
- 24 whole-wheat crackers
- Preheat oven to 400°F.
- Scatter onion slices on the bottom of a medium baking dish. Place chicken in baking dish and sprinkle with curry and garlic salt. Pour orange juice around chicken.
- Bake for 15 minutes or until cooked through. Cool, then cut into bite-sized pieces.
- In a medium bowl, mix chicken, oranges, scallions, raisins, and 1 tablespoon of coconut.
- Transfer to serving bowl and top with remaining coconut. Serve with whole-wheat crackers.
2) Carrot Ginger Soup with Spicy Shrimp
Carrots have been found to prevent breast cancer so a carrot soup is definitely a great idea for your lunch. Dana Farber Cancer Institute published the carrot ginger soup recipe. The recipe has great ingredients like plenty of vegetables including celery, onions, garlic, and scallions. Check out the recipe below and make soup carrot ginger soup for your next lunch!
- 2 ounces extra virgin olive oil
- 4 cups chopped, peeled, organic carrots
- 1 cup chopped white onion
- 1/2 cup chopped celery
- 1 tablespoon finely chopped ginger
- 1 clove of garlic, smashed
- 1 quart carrot juice
- 1 quart vegetable stock
- 1/4 teaspoon chopped tarragon
- salt and pepper to taste
- few drops sherry vinegar to taste
- 4 shrimp (per serving), cooked, peeled, cleaned, chopped (ex: for 6 servings, use 24 shrimp)
- 1 pinch of togarashi (cayenne can be substituted)
- sliced scallions
Place olive oil in a sauce pot and place over high heat. Add carrots, celery, onion, ginger, and garlic and sauté for 2-3 minutes. Add tarragon, salt, and pepper. Add carrot juice and vegetable stock. Allow liquid to come to a boil then turn heat down and simmer until all vegetables are tender, approximately 30 minutes.
Allow to cool slightly and then puree on high speed in a blender. Adjust seasoning and add a few drops of sherry vinegar. Return to heat and prepare bowls with spicy shrimp for service.
Toss cooked shrimp with togarashi. Place shrimp in bowls. Pour hot soup over and sprinkle with scallions.
Cooking tip: Smash the garlic and let it stand for 10 minutes before heating. This activates specific compounds and allows for greater absorption.
3) Hummus Avocado and Roasted Eggplant Wrap
Dana Farber Cancer Institute published another excellent recipe to add to your midday meals. Avocado, eggplant, and hummus are all very healthy ingredients that will boost your energy levels and keep you full. Be sure to add this recipe to boost your overall wellness!
- 1 small 6” whole wheat tortilla
- 1 tablespoon hummus
- 1/2 avocado
- 2 slices roasted peeled eggplant
- 1 tablespoon olive oil
- Peel eggplant completely with a knife or vegetable peeler. Cut the eggplant into slices (of preferred size and shape).
- In a large bowl, add 1/2 cup warm water.
- Add 4 to 6 cups of cool water after a few minutes.
- Put the eggplant slices into the water and let them sit, submerged for 30 minutes.
- Preheat oven to 375 F.
- After 30 minutes, drain and pat eggplant until thoroughly dried. Lay eggplant on a baking sheet and lightly brush with olive oil.
- Turn all the pieces over and spray the other sides.
- Bake until the downside has browned nicely (10 to 15 minutes). Turn all the pieces over and bake alternate side is browned (about 10 more minutes).
- Assemble hummus, avocado, and roasted eggplant on tortilla.
4) Crab Salad with Grapefruit, Avocado, and Baby Greens
If you add grapefruits to your diet, you will be helping prevent cancer and keep yourself healthier. Grapefruit has vitamin C as well as lycopene to keep you free of cancer.
A plant-based diet or a Mediterranean diet using olive oil, avocado, and greens like parsley are also known to prevent cancer. Be sure to add this crab salad recipe from the American Cancer Society to your cookbook!
- 1 pink or ruby red grapefruit
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- ¼ teaspoon granulated sugar
- ½ pound fresh crabmeat, picked over for cartilage
- 2 tablespoons chopped fresh Italian parsley
- 1 tablespoon chopped fresh chives plus additional for garnish
- Salt and freshly ground black pepper
- ½ avocado, sliced
- 4 cups (or 6.5-ounce bag) cut baby Bibb or Boston lettuce
- Peel and segment grapefruit over a bowl to catch juice. Reserve 1 tablespoon juice and grapefruit pieces separately.
- In a bowl, combine oil, lemon juice, sugar, and reserved grapefruit juice.
- In a bowl, combine crabmeat, parsley, and chives. Add 1½ tablespoons dressing and toss to combine. Season with salt and pepper.
- Combine lettuce with the remaining dressing. Divide on individual plates. Add a scoop of crab meat salad and surround with grapefruit segments and avocado slices.