42 Healthy choices


We’ve almost all been touched by cancer, whether personally or in a loved one, and many of us have watched helplessly as dear ones died from this frightening and devastating disease. The good news is that we can work to prevent it from getting a hold on both ourselves and those we love simply by being more aware, conscious and


Jude’s Kitchen JUDIE STEEVES


deliberate about our food choices. Luckily, most of these cancer-fighting foods are also healthy for us in other ways


and by substituting them for fatty, sugar-containing foods like doughnuts and deep-fried foods, we bolster our immune system and avoid gaining weight, doubling our chances of avoiding illness."


The bonus is they taste good too. The list of cancer-fighting foods includes apples, cherries and berries; cruciferous vegetables such as kale, cauliflower, cabbage and broccoli; carrots with their beta-carotene; tomatoes with their lycopene; fatty fish such as salmon, mackerel and anchovies; eggs, nuts and legumes. Fruits and vegetables top the list, and colour is an indicator of those at the top, whether dark green, orange or red. As well, exotic spices such as turmeric are now believed to help fight cancer, along with garlic and ginger, basil and black pepper, cinnamon and cilantro, parsley, oregano, tarragon, rosemary, sage and thyme. So, you certainly don’t have to deny yourself great flavours


by turning toward cancer-fighting food choices. While you add foods that fight cancer, reduce your intake of


processed meats such as hot dogs, sausage products and cured meats to reduce your exposure to nitrites and nitrates, which have cancer-causing properties. Summer is the perfect time to make a move toward food that makes us healthier because it’s the best time of year to access a spectacular range of fresh, local products from tomatoes picked sun-warmed from the vine, to sweet young carrots just pulled out of the soil; to cherries and berries harvested ripe from their trees and vines.


COUNTRY LIFE IN BC • JULY 2019


SAFFRON CHICKEN Spicy saffron chicken JUDIE STEEVES PHOTO


This contains as many foods that I’ve read are cancer-fighters as I could cram into a single dish: chicken thighs, pepper, turmeric, cinnamon, ginger, garlic, onions, lemons, grapes and tomatoes.


3 lb. (1.4 kg) chicken thighs 2 tbsp. (30 ml) fresh ginger


1 tsp. (5 ml) ea. turmeric, paprika, cinnamon, cumin salt & pepper, to taste 2 onions


1/2 lemon, juice & zest 1 c. (250 ml) red grapes


pinch of saffron


1 tbsp. (15 ml) fresh garlic 1/4 tsp. (1 ml) cayenne pepper olive oil in a spray bottle 2 stalks celery


3 c. (750 ml) Roma tomatoes seeded, black olives, sliced


• Rip the skin and fat off the chicken thighs. • Soak a pinch of dried saffron threads in a bit of warm water. • Mince ginger and garlic. • Combine the spices in a tiny bowl and mix well. • Spray the chicken thighs with a little olive oil and season each with the spice mixture, on all sides. (This could be done hours in advance to improve the flavours.) • Chop up the onions and celery; mince the lemon zest and chop the tomatoes. I used some I had frozen the summer before, but maybe you’ll have lots of fresh ones in your garden, or use a tin. Pluck the grapes from their stems and slice the black olives, which are really just a garnish.


• Drizzle a little oil in a deep pan or Dutch oven on medium heat and soften the ginger and onions. Add the garlic for the last minute or so. • Remove from the pan, drizzle with a smidge more oil and brown the chicken thighs. • Add the chopped tomatoes, lemon juice and minced zest, celery and grapes and bring to bubbling. • Reduce to low, cover and simmer for half to three-quarters of an hour. • Taste for seasoning, top with the sliced olives and serve. Serves 6 or so.


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OMELETS, WITH VARIED FILLINGS


A small non-stick pan is ideal for producing quick and simple omelets filled with a variety of yummy, cancer-fighting ingredients to start the day off properly. Omelets are also a great lunch or even a dinner dish.


2 eggs dab of butter


Fillings: • slices of cream cheese • spicy salsa


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• sliced mushrooms • smoked salmon


freshly ground black pepper salt, to finish


wilted baby spinach leaves grated Swiss cheese grated cheddar cheese cream cheese


minced green onions minced dill


• Beat the eggs in a small bowl, adding a few grindings of black pepper. (I prefer to use a finishing salt over the omelet after it’s been cooked and plated.)


• Melt a dab of butter over medium heat in a small, non-stick frypan and pour the beaten eggs in. Leave long enough for the bottom to firm up so that you can easily flip the eggs over in the pan. Reduce the heat to low and top one half of the omelet with your choice of fillings, placing the cheese on first so it melts over the eggs.


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• For the fillings, try slicing cream cheese, ready to lay down over the omelet to melt, topped with baby spinach leaves which have been wilted in the microwave; or grated Swiss cheese, topped with a spicy salsa that’s been heated first in the microwave; or saute a few sliced mushrooms to top grated cheddar and minced green onions; or top cream cheese with delicate smoked salmon and minced fresh dill. • Once topped, turn the other half of the omelet over the toppings and leave for just a moment or two to ensure the cheese has melted, before sliding the finished omelet onto a plate. • Divide in two or re-heat the pan to make another.


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