These are a few of my favorite things......!

"When I walk into my kitchen today, I am not alone. Whether we know it or not, none of us is. We bring fathers and mothers and kitchen tables, and every meal we have ever eaten. Food is never just food. It's also a way of getting at something else: who we are, who we have been, and who we want to be."........ Some of the recipes that I have tried,tested and tasted..and some that I want to try,test and taste... :) ....and other useful information all collected and saved in one place.....

Friday, 29 April 2011

UTTAPAM

Ingredients:

2Cup- Par boiled rice
2Cup-Raw rice
1/2Cup- Urad dal (uddinabele)
1/4Cup-Toordal(togaribele)
1/2Tsp Methi seeds
1/4Cup-Avalakki(rice flakes)
Salt to taste
1/4 Tsp- Cooking soda

For toppings:

2 Big-onions,finely chopped
1-Tomato,finely chopped
4-Green chillies,finely chopped
1Tsp-Jeera
1 Sprig-Curryleaves,finely chopped

Oil for cooking as required

Method:

Wash and soak rice,dals and methiseeds for 6-8hours in water.

Soak avalakki seperatly for 1hour before grinding.

Grind rice, dals and avalakki into fine paste.Add salt and soda bicarbonate mixwell.

Leave it overnight to ferment in a warm place.

Mix chopped onions,tomato,chillies,jeera and curryleaves in a bowl.

Heat tava,take a ladleful of dosa batter,spread evenly to your desired size,but slightly thicker.

Sprinkle onion mixture over the dosa,drizzle 1tsp oil over dosa.

Turn and cook well on the another side. Serve hot with any chutney or palya.

Churmuri Dosa

Ingredients:

Rice-2cups

Puffed rice(kadlepuri or mandakki)-2cups

Salt to taste

For sprinkling on dosa(optional)

Carrot grated-1

Onion chopped-1

Greenchillies-2

Coriander-tbsp

Oil for frying

Method:

Wash and soak rice for 4-5 hours.grind rice along with puffed rice into a fine paste.

Batter should be little thick.Add salt mix well and immediately dosa's can be prepared.

Heat a tava pour ladleful of batter on tava and spread evenly as set dosa's.

Sprinkle carrot,onion and greenchillies mixture on top of dosa.

Drizzle little oil on dosa cook evenly on both sides.

Serve hot with coconut chutney.

Potato Patties stuffed with Spiced Peas

Recipe:

Ingredients
4 boiled and peeled potatoes mashed
salt to taste
black pepper to taste
1tbsp of corn flour or chickpea flour

Stuffing:
1 cup boiled or frozen green peas thawed
little coriander leaves chopped
salt to taste
1/4 tsp red chille powder
1/4 cumin powder
1/4 coriander powder
1tsp lemon juice
one onion finely chopped
soya meat flakes (optional)
Little oil

Method

- Fry onions, soya meat with littel oil in a pan and add the spices. finaly add in the green peas and cook for a minute or two till it becomes a slightly paste like mixture. add a bit of water if it too dry.
Add lemon juice and keep aside.

-To the mash potatoes add in the pepper and salt and corn flour and mix well till become a smooth dough

- Make potato balls by using the plam. wet and dry the hands if the paste starts sticking to the hands

-Keep the balls aside

-Get one potato ball at a time and make hole in the middle with the help of thumb and fill in with little pea mixture and roll out in the palm again to form a ball.

- Fill all potato balls with pea mixture

- Deep fry the balls till they become golden brown outside

Conversions

Weights and Measures

1 pinch = less than 1/8 teaspoon (dry)

1 dash = 3 drops to 1/4 teaspoon (liquid)

3 teaspoons = 1 tablespoon = 1/2 ounce (liquid and dry)

2 tablespoons = 1 ounce (liquid and dry)

4 tablespoons = 2 ounces (liquid and dry) = 1/4 cup

5 1/3 tablespoons = 1/3 cup

16 tablespoons = 8 ounces = 1 cup = 1/2 pound

32 tablespoons = 16 ounces = 2 cups = 1 pound

1 cup = 8 ounces (liquid) = 1/2 pint

2 cups = 16 ounces (liquid) = 1 pint

Approximate Equivalents

1 quart (liquid) = about 1 liter

8 tablespoons = 4 ounces = 1/2 cup = 1 stick butter

1 cup all-purpose pre-sifted flour = 5 ounces

1 cup granulated sugar = 8 ounces

1 cup brown sugar = 6 ounces

1 cup confectioners' sugar = 4 1/2 ounces

1 large egg = 2 ounces = 1/4 cup = 4 tablespoons

1 egg yolk = 1 tablespoon + 1 teaspoon

1 egg white = 2 tablespoons + 2 teaspoons

Temperatures: °Fahrenheit (F) = °Celsius (C)

0°F = -17.7°C

32°F = 0°C (water freezes)

50°F = 10°C

68°F = 20°C (room temperature)

100°F = 37.7°C

150°F = 65.5°C

205°F = 96.1°C (water simmers)

212°F = 100°C (water boils)

300°F = 148.8°C

325°F = 162.8°C

350°F = 177°C (baking)

375°F = 190.5°C

400°F = 204.4°C (hot oven)

425°F = 218.3°C

450°F = 232°C (very hot oven)

475°F = 246.1°C

500°F = 260°C (broiling)

Conversion Factors

If you need to convert measurements into their equivalents in another system, here's how to do it:

Ounces to Gams: multiply ounce figure by 28.3 to get number of grams

Grams to Ounces: multiply gram figure by .0353 to get number of ounces

Pounds to Grams: multiply pound figure by 453.59 to get number of grams

Pounds to Kilograms: multiply pounds by 0.45 to get number of kilograms

Ounces to Milliliters: multiply ounce figure by 30 to get number of milliliters

Cups to Liters: multiply cup figure by 0.24 to get number of liters

Fahrenheit to Celsius: subtract 32 from the Fahrenheit figure, multiply by 5, then divide by 9 to get Celsius figure

Celsius to Fahrenheit: multiply Celsius figure by 9, divide by 5, then add 32 to get Fahrenheit figure

Inches to Centimeters: multiply inches by 2.54 to get number of centimeters

Centimeters to Inches: multiply centimeter figure by .39 to get number of inches

Cooking Equivalents and Substitutions

Spaghetti: 8 ounces uncooked = 4 cups cooked

Macaroni: 1 cup uncooked = 2 1/2 cups cooked

Rice: 1 cup uncooked = 3 cups cooked

Crumbs: 1 slice bread = 1/2 cup crumbs

Popcorn: 1/4 cup unpopped = 5 cups popped

Cheese: 4 ounces = 1 cup shredded

Herbs: 1 teaspoon dried = 1 tablespoon fresh

Chocolate 1square =tablespoons cocoa + 1 tablespoon butter

Cornstarch 1 tablespoon=2 tablespoons flour (for thickening)

Buttermilk 1 cup=1 cup yogurt

Milk 1 cup=1/2 cup evaporated milk + 1/2 cup water

Sour milk 1 cup=1 cup milk + 1 tablespoon lemon juice or vinegar

Baking powder 1 teaspoon=1/4 teaspoon baking soda + 1/2 teaspoon cream of tartar

Sugar 1cup= 1 cup honey (use 1/2 cup less liquid in recipe)

Brown sugar 1 cup=1 cup granulated sugar

Oil 1 cup=1/2 pound butter

Baking Soda (Sodium Bicarbonate) 1 teaspoon(Rule of Thumb: 1/4 teaspoon for every 1 cup of flour)
= 2 teaspoons double-acting baking powder (must replace the acidic liquid in recipe with non-acidic liquid)
Cream, Light Whipping (30% Butterfat) 1 cup (240 ml)= 3/4 cup (180 ml) whole milk plus 1/4 cup (57 grams) melted unsalted butter
Cream, Heavy (35% butterfat) 1 cup (240 ml)= 2/3 cup (160 ml) whole milk plus 1/3 cup (75 grams) melted unsalted butter
Cream, Sour1 cup (225 grams) (8 ounces)= 1 cup (225 grams) plain yogurt
Cream of Tartar1/2 teaspoon= 1/2 teaspoon white vinegar or lemon juice
Solid Vegetable Shortening1/2 cup (113 grams)= 1/2 cup (113 grams) salted or unsalted butter
FLOUR, Self-Rising1 cup (140 grams): 1 cup (140 grams) similar grade (all purpose) flour plus 1 1/2 teaspoons baking powder plus 1/4 teaspoon salt
FLOUR, Cake1 cup (130 grams): 3/4 cup (105 grams) all purpose flour plus 2 tablespoons (30 grams) cornstarch
GELATIN, Leaf or Sheet4 leaves (4 x 9 inches) (10 x 23 cm)= (7 grams) powdered gelatin
MILK, Buttermilk (sour milk) 1 cup (240 ml)= 1 tablespoon lemon juice or vinegar (white or cider) plus enough milk to make 1 cup (240 ml) (let stand 5-10 minutes)
MILK, Sweetened Condensed 14 ounce can (396 grams)= 1 cup instant nonfat dry milk plus 2/3 cup (135 grams) granulated white sugar plus 1/2 cup (120 ml) boiling water plus 3 tablespoons (35 grams) melted unsalted butter (process in blender or food processor until smooth)

THE ANTI -CANCER DIET

12 DIETARY CHANGES THAT WILL LOWER YOUR CANCER RISK

Some foods actually contribute to the development of cancer; other foods lessen the risk. The following anti-cancer diet greatly lowers your risk of colorectal cancer and nearly all other types of cancers. It can also prevent cardiovascular disease. For people with a genetic tendency toward colorectal cancer, it is not just an option, it's a life saving necessity.

1. Keep your diet low in total fat and very low in saturated fats.

There are at least two ways in which dietary fat contributes to cancer. First, tumor cells need low density lipoproteins (LDL's) to grow. Therefore, a diet that helps to lower LDL levels could keep potentially cancerous cells from growing. Eating fat also stimulates the production of bile, which is needed to digest fat. If a lot of bile is allowed to stagnate in the large intestine for a long period of time, it's converted into apcholic acid, a proven carcinogen. Here are tips for eating not only less fat, but eating the right fats:

Eat less total fat. Limit your daily fat intake to no more than 20 percent of your total food calories. This means that if you average 2,500 calories a day, fat should provide no more than 500 of these calories. This means you should eat around 55 grams of fat per day, maximum. (On a 2,000 calories per day diet, you would eat about 45 grams of fat.)

Eat the right fat. Eating the wrong kinds of fat may be even more cancer-causing than eating too much fat. Cancer researchers became aware of this fat fact when they noticed that the incidence of most cancers is less in some cultures who actually have a high-fat diet, such as Eskimos (who eat a lot of seafood rich in omega 3 fatty acids) and the Mediterranean diet (which is plant-based, but high in monounsaturated oils). Some fats don't contribute to cancer and may in fact have some anticancer properties:

o Unsaturated fats, found in plant foods, such as legumes
o Vegetable oils that are high in monounsaturated fats, such as olive (Greek women who tend to eat a diet rich in olive oil have a very low incidence of breast cancer) and canola oil. A 1998 study showed that men who eat less animal fat and more vegetable fat in their diets had less prostate cancer.
o Seafood, such as salmon and tuna, that is high in omega 3 fatty acids
o Oils that contain more omega 3 than omega 6 fatty acids, such as flaxseed, pumpkin seed, canola, soybean (not hydrogenated), walnut, safflower, sunflower, sesame, and virgin olive oils. (Heating vegetable oils at high temperatures can change fatty acids and make them carcinogenic. Peanut oil and extra virgin olive oil stand up best to cooking, but try not to boil them. It helps to keep stirring stirfrys so the oil doesn't get burnt.)

Don't eat bad fats. Avoid oils high in saturated fats, such as palm, palm kernel, coconut, and cottonseed oils. Hydrogenated fats (those that have been chemically changed from unsaturated to saturated fats), are potentially carcinogenic. Adding hydrogen to a fat molecule may enable the molecule to interfere with the normal metabolism of cells in the body, setting the cell up for cancerous changes. So get used to reading labels. If any food contains "hydrogenated" or "partially hydrogenated" fats, leave it on the shelf.

"MORE LEAN - LESS CANCER"

2. Increase Your Fiber Intake.

In all the research between food and cancer, the evidence for a relationship between a high fiber diet and lower chances of colorectal cancer is the most conclusive.
Fiber moves potential carcinogens through the intestines faster, decreasing the contact time between carcinogens and the intestinal wall. The less exposure to carcinogens, the less chance of colon cancer. Besides pushing them through faster, fiber binds carcinogens, keeping them away from the intestinal wall. Fiber also absorbs bile acids, keeping them from acting on bacteria to produce fecapentanes ,the cancerous substances that are formed by decaying foods within the colon.
There are about twenty of these compounds that can mutate colon cells into cancerous cells. Fiber also promotes the growth of healthy bacteria in the intestines, which crowd out the undesirable bacteria that produce fecapentanes. A high fiber diet seems particularly protective against cancer in persons who have a hereditary risk of developing precancerous colorectal polyps.

Based on both these scientific and common sense findings, we suggest you eat at least 25 grams of fiber a day. Best anticancer fiber sources are: wheat bran, kidney beans, garbanzo beans, navy beans, whole wheat, whole grains, legumes, whole grain bread, and prunes.
Use whole grain breads instead of white bread (white bread is junk bread). Eat beans regularly (try a salad composed of kidney beans, garbanzo beans, broccoli, and other raw vegetables). Have a big bowl of high fiber bran cereal for breakfast.

3. Eat lots of raw fruits and vegetables.

The consensus of the hundreds of studies exploring the link between diet and cancer is that eating more fruits and vegetables reduces the risk of all types of cancers.
Eating more fruits and vegetables decreases your appetite for fatty foods, which themselves increase the risk of cancer. Plants also contain phytochemicals .
Substances that may help your body fight cancer. The five major classes of compounds that occur in fruits and vegetables as natural blocking agents against carcinogens are: phenols, indols, flavones, cumines, and isothiocyanates. These neutralizing agents prevent carcinogens from reaching critical target sites within the cell. The vegetables most important to reducing the risk of cancer are the cruciferous vegetables : broccoli, cabbage, brussel sprouts, mustard greens, kale, and cauliflower. These vegetables contain three cancer-protective biochemicals: sulforaphane, which not only boosts immunity but blocks enzymes that draw carcinogens into healthy cells; compounds that prevent the formation of carcinogenic nitrosamines in the intestines; and indoles, which lessen the risk of breast cancer.
Researchers estimate that eating lots of cruciferous vegetables could lower your risk of breast and colon cancer by 40 percent. Making your main meal, such as lunch, a huge salad (with no more than a tablespoon of vegetable oil as a dressing) would be one of the healthiest habits you could get into. Best salad sources of anti-cancer nutrients are: dark green leafy spinach (instead of iceberg lettuce, which is nutritionally useless), broccoli, tomatoes, red peppers, kidney beans, and garbanzo beans. As an added benefit sprinkle your salad with a bit of garlic , which has also been shown to have health-promoting and possibly anti-cancer properties. In addition, phytoestrogens from plant foods, especially cruciferous vegetables, can lower the risk of estrogen-dependent cancers, such as breast cancer. The phytoestrogens fill estrogen receptor sites on cells, keeping the cancer-causing estrogen from promoting the growth of malignant cells.

NUTRITIP:
An Anti-Cancer Salad
Antioxidants, such as vitamin C and E and beta carotene, seem to have a synergistic effect when taken together. So, eating lots of fruits and vegetables in a salad together produces a greater anti-cancer effect than eating each one individually.

4. Switch from red meat to seafood.

Populations who eat the most red meat and fat in their diet have the highest incidence of colon cancer. My fifty years of eating steaks, cheeseburgers, and french fries was not worth the price of getting cancer. Instead of red meat being the main course, let it be an accent in a dish based on vegetables or grains, such as stirfry or pasta.

Current research suggests a combination of factors. High fat diets increase the excretion of intestinal bile acids, which act as tumor promoters. Some processed meats contain nitrosamines , which can be carcinogenic to the colon. Also, compared with vegetarians, meat-eating persons have different colonic flora. The effects of the meat may cause intestinal bacteria to transform bile acids into potential carcinogens.

Not only can red meat itself be carcinogenic, but how you prepare it can also elevate the cancer risk. Grilling under high heat (such as searing or flame-cooking meat to well- done) can release carcinogens into the meat called heterocyclicamines, which can damage cellular DNA. Poaching , stewing, microwaving , or slow low-heat cooking releases fewer carcinogens.

5. Switch from an animal-based diet to a plant-based diet.

The most compelling research linking diet to cancer are studies of groups of people who have primarily plant-based diets, for example vegetarians and Seventh Day Adventists, and who have a much, lower risk of cancer. One of the theories on the high incidence of cancer in modern times is the belief that the switch from plant based to animal based diets correlates with the increase in cancer. Plant food / less cancer correlation is primarily due to three health-promoting factors: Plants have less fat, more fiber, and more phytonutrients. Besides providing the anti-cancer properties of fiber, legumes (such as seeds, rice, soy beans, beans, and chick peas) contain anticancer properties called protease inhibitors, which have been shown to reduce the growth of breast, colon, and skin cancers in experimental animals.

6. Eat more soy products.

Soy is a more healthful source of protein than meat. The primary anti- cancer value of soy seems to come from phytonutrients (for example, isoflavones) which inhibit the growth of new blood vessels necessary for tumor survival. Soy also protects against colon cancer by blocking the carcinogenic effects of bile acids (a process called angiogenesis). Isoflavones also help regulate the production of sex hormones, which could affect the risk of prostate and breast cancer. Studies have shown that women who eat more soy foods have less risk of breast cancer. Don't rely on highly-processed soy foods, such as soy burgers, soy sauce, and soy beverages to contain a lot of cancer-fighting isoflavones.

One serving of soy (equal to a 1/2 cup of cooked soybeans, tofu, tempeh, or one cup of soy milk) a day can lessen the risk of cancer.

GENISTEIN CONTENT IN SOY
The isoflavone in soy that has the most potent anticancer properties is genistein. The highest content of genistein is found in these soy foods, rated from highest to lowest:

Soy Food Genistein Content (milligrams/100 grams)

Soy flakes-156
Soy nuts- 94
Soy flour-94
Soybeans, roasted-87
Tofu, firm-5 to 30
Soy burgers-20 (varies)
Soy milk-4 to10

7. Change your oils.

Oils that are rich in omega-3 fatty acids (i.e., fish and flax oils) have anti-cancer properties. Omega 3 fatty acids, such as those found in oily fish and flax seeds, help produce cancer-fighting phytochemicals. Flax oil also contains the anticancer phytonutrient lignans. Best protection against cancer is a diet that contains more omega 3 than omega 6 fatty acids.

Coldwater fish, such as salmon and tuna, are high in omega-3 fatty acids. Most vegetable oils (except flax oil) contain little omega 3 fatty acids and a lot of omega 6 fatty acids. take one tablespoon of flax seed oil a day, which mixes beautifully in a yogurt shake or as a salad dressing.

Monounsaturated oils, such as olive oil, also play a role in cancer prevention. Populations with an olive oil -rich diet, such as Mediterranean cuisine, have a lower incidence of cancer.

8. Eat foods containing calcium.

Studies have shown that populations with a high intake of calcium (e.g., people in Sweden) have a lower incidence of colorectal cancer. Calcium controls the multiplication of epithelial cells lining the colon. When these cells proliferate at a fast rate, the risk of cancer increases. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall.

To lower your risk of colorectal cancer, consider taking between 500 and 1,000 milligrams of calcium carbonate or calcium citrate daily, depending on how much calcium you get from food each day. Best sources of calcium are dairy products, such as yogurt, and bony fish.

9. Eat a diet high in antioxidants.

While there are many unsubstantiated claims about the benefits of antioxidants, there is reliable scientific evidence that beta carotene, vitamin C and vitamin E definitely lower the risk of colorectal cancer. Fruits and vegetables are the main sources of these naturally occurring antioxidants.

Antioxidants protect against cancer in several ways:
o They protect the membrane of intestinal cells.
o They prevent free-radical reactions that can cause bowel contents to be carcinogenic
o They prevent faulty metabolism in the cell, which can predispose a cell to becoming carcinogenic.
Beta carotene. Beta carotene fights against cancer by both boosting the immune system and releasing a specific chemical called tumor necrosis factor. Beta carotene can block the growth of potentially cancerous cells. The recommended cancer prevention dose of beta carotene is 15 to 25 mg. per day (around 30,000 IU).

Best sources of beta carotene are sweet potatoes, carrots, cantaloupe, pumpkins, butternut and other types of winter squash, spinach, broccoli, mango, and papaya. Eating pink grapefruit (which contains beta carotene) instead of white grapefruit gives you a beta carotene boost. You could get enough protective beta carotene each day by eating: half a sweet potato, half a cup of pumpkin, two medium-size carrots, 1.5 cups of cooked spinach, or two medium-size mangos.

Best sources of beta carotene are these:
o carrots - 1 carrot contains 4.4 milligrams
o sweet potatoes - 1 medium contains 12 milligrams
o butternut and other types of winter hard-shell squash - 1/2 cup contains 2.4 milligrams

Tomatoes contain lycopene, which enhances the absorption and utilization of beta carotene, so eating tomatoes with beta carotene-rich foods provides an added boost. Carrots and tomatoes are a good combination.

Vitamin C. A big dose of vitamin C fights the big "C." Studies have shown that persons with the highest intake of vitamin C have the lowest incidence of intestinal cancers. Vitamin C blocks the formation of nitrosamines in the gut. These are potent carcinogens made from nitrates and nitrites found in food, especially processed meats. Vitamin C also boosts the immune system by increasing the production of lymphocytes. Best sources of vitamin C are fresh fruits and vegetables. Taking 1,000 to 2,000 milligrams of vitamin C daily may have anticancer benefits.

Vitamin E. The anti-cancer properties in vitamin E are similar to vitamin C. Studies suggest a dose of 200 to 400 IU a day, which is nearly impossible to get from foods. You may get less than ten percent of this amount from even the best diet.

NUTRITIP:

Natural vs. Synthetic E
Whether or not natural vitamin E from foods or the factory-made vitamin is biologically better is still a subject of debate, yet the natural vitamin E may be more biologically active. Natural vitamin E is recognized on the package label by the "d" prefix or "d-alpha tocophenol;" the synthetic compound will have a "dl" prefix.

10. Don't forget your flax.

Flaxseeds contain two cancer-preventive compounds: omega 3 fatty acids and lignans, which may reduce the risk of breast cancer and colon cancer. Ground flaxseeds, because they contain both the fiber and the oil, have more potent anticancer properties than flax oil alone. Cancer researchers suggest 25 grams of ground flaxseeds a day. You can grind your own in a coffee grinder or purchase pre-ground flaxseed meal, which mixes well in smoothies or sprinkled like bran flakes over yogurt and cereal.

11. Drink less alcohol.

Alcohol consumption slightly increases the risk of colorectal cancer, and the alcoholic beverage with the strongest link to colon cancer is beer. Beer is thought to contain nitrosamines, a carcinogen or pre-carcinogen that is activated in the intestines. Tannins are a carcinogenic compound that is found in red wine and some coffee and tea. While red wine is touted to have health-promoting properties, due to the natural phytonutrients that are found in the grape skin, you're better off simply eating the grapes.

12. Eat other anti-cancer nutrients.

Increasing several other daily nutrients can also lower your risk of cancer.

Vitamin D . Vitamin D, which you get from exposure to sunshine (around 10 to 15 minutes a day) and from vitamin D-fortified milk and other foods, has anticancer properties. It suppresses angiogenesis, the formation of new blood vessels that nourish the growth of tumors. The rates of breast, prostate, and colon cancer are lower in climates that have the most sunshine. Low levels of vitamin D have been found in some people with colon cancer. Women whose diets are high in vitamin D have a lower risk of breast cancer.

Selenium. This overlooked mineral is a potent antioxidant or scavenger of carcinogenic free radicals. Studies have shown a lower incidence of colon cancer in people taking selenium supplements in the range of 100 to 200 mcg a day. Studies have shown that persons who have lower levels of selenium in their blood are more likely to have colon polyps, and those with higher levels of selenium have much less of a chance of getting cancer. Selenium is most effective when taken along with foods or supplements that are high in vitamin E. Consider taking 100 mcg of selenium a day as a supplement.

Best sources of selenium in food are fish (especially red snapper) lobster, shrimp, whole grains, and vegetables, depending on the selenium content of the soil they're grown in. Other sources include: brown rice, cottage cheese, lambchops, chicken (white meat), sunflower seeds, and garlic.

THE TOP ANTI-CANCER FOODS

Anti-cancer vegetables:

• Broccoli, Brussels sprouts, Cauliflower
• Cabbage ,Red Cabbage
• Carrots
• Eggplant (Aubergine)
• Red Beets
• Spinach
• Green beans
• Onions (red)
• Peppers (especially red bell peppers)
• Radishes
• Soy Products (like tofu)
• Squash (pumpkin)
• Sweet potatoes
• Tomatoes
• Yams (raja- ala)
• Topioca (maniyoc)
• Mushrooms

Anti-cancer fruits:
• Acai
• Apricots
• Tomato
• Pomegranate
• Blueberries
• Grapefruit
• Raisin and Grapes
• Lemons & Oranges
• Cranberries
• Mangoes
• Papayas
• Avocados
• Peaches
• Strawberries
• Apple
• Pears
• Watermelon

Other Anti-cancer foods:
• Sea Food
• Turmeric
• Garlic
• Flax seeds
• Whole Wheat
• Dark Chocolate
• Red Wine
• Rosemary
• Green Tea and Black Tea

ANTI CANCER FOODS – EXPLAINED

Sea Food- The most powerful anti-cancer food of all is, of course, a daily helping of seafood - for the complete range of the 72+ natural trace elements, without which we cannot help but sicken - and worse. So, since seafood is the only readily available food hereabouts which still contains the complete natural range of the 72 nutritional elements, a daily helping of seafood is your most powerful and most effective weapon against cancer.

Tomatoes- contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Blueberries- In addition to plenty of flavenoids - the rich pigment of the berries - which has repeatedly shown to protect against several cancers, blueberries may also hold "the secret of youth". In a study published in Journal of Neuroscience, investigators found that elderly rats fed the human equivalent of at least 1/2 cup of blueberries per day, improved in balance, coordination and short term memory. A normal serving consists of one cup. Like other fruits and vegetables - and particularly so the 'dark' ones - blueberries contain chemicals that act as antioxidants, now believed by scientists to protect the body against "oxidative stress," one of several biological processes that cause aging.

Spinach- Also one of the "dark" vegetables, spinach is also a rich source of vitamin C, beta-carotene - both are potent antioxidants - as well as folic acid, now discovered to be so vital to our health that the US Dept. of Health has mandated that it is added to flour. In several studies (University of Minnesota, Environmental Health Services, and others), it has been found that people who include two or more servings of spinach per week in their nutrition have considerably lower lung and breast cancer rates.

Garlic- has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there.

Whole Wheat- In a recent study at the University of Iowa, scientist found that the more whole grain there is in a woman's diet, the lower her risk of breast cancer, as well as heart disease. In this study, as well as an analysis of 40 other studies on 20 kinds of cancer, investigators established that consumers of whole wheat products (bread, pasta, cereals) have a 33% lower risk of these diseases than those who do not eat whole wheat products.

Oranges and Lemons- contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.Regular consumption of oranges is associated with significantly lower lung and stomach cancers.
Strawberries- In a study tracking the diet and health of 1.271 people, researchers at the Harvard School of Health found that people who love strawberries have a 70% lower incidence of cancer. But, and as many other studies have shown, the same holds true for all other colourful and deeply coloured berries, such as cranberries, raspberries, blackberries, blueberries, red and purple grapes, and so forth.

Beans- Much recent research in the food sciences has established that all kinds of beans are loaded with protease inhibitors, compounds that make it hard for cancer cells to invade adjacent tissue. Fava beans contain much herein, which has shown to block carcinogens in the digestive tract. And soy beans are especially rich in isoflavones, which appears to reduce the risk of breast cancer by blocking the tumor-growing influence of estrogen. Lentils also belong to the bean family, and are one of the tastiest, most versatile, and easiest to prepare beans.

Avocados- are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower- have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli.

Carrots- contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots.

Chili peppers (Red peppers)- contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Figs- apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax- contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.
Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Nuts - contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer.

Papayas- have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries- contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries.

Red wine- even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. You should probably switch to non-alcoholic wines.

Rosemary- may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes.

Seaweed and other sea vegetables- contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products- like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy.

Sweet potatoes- contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black Tea- contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Turmeric- (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice.

Apple- An Apple a Day May Keep the Cancer Doctor Away
Pectin, the fiber in apple skin, is fermented in the intestines, producing short- chain fatty acids that prevent the growth of harmful bacteria. They also nourish the cells of the intestinal lining, making them more resistant to becoming cancerous.

Cassava Cake

Ingredients
1.3kg/3lbs Cassava (Manioc/Yucca) root
* 5 Egg Yolks
* 5 Egg Whites, beaten to stiff peaks
* 225g/8oz Granulated Sugar
* 225/8oz Margarine
* 75g/3oz Desiccated Coconut
* 50g/2oz freshly grated Parmesan Cheese
* 480ml/16fl.oz. Milk
* 1 tbsp Baking Powder
* A pinch of salt
* 1/2 tsp Ground cinnamon

Preparation:

1. Preheat the oven to 200C, 400F, Gas Mark 6 and lightly butter a 22cm/9-inch springform tin.
2. Peel the cassava root and grate it into a large mixing bowl. Cover with plenty of cold water, mix well, then press the grated cassava through a cloth (or fine strainer) making sure you press out as much of the water as possible.
3. Place the squeezed out cassava into a large mixing bowl together with the grated coconut, cheese, margarine, sugar, egg yolks, cinnamon, egg whites. Mix well then add the milk with a pinch of salt and the baking powder. Beat with a wooden spoon to thoroughly blend.
4. Transfer to the greased baking tin and bake for about 50 minutes or until a toothpick inserted in centre comes out clean. Serve warm or cold.