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Eating These Super-Veggies Can Reduce Cancer Risk Dramatically!

By Marie Oser, Managing Editor
March 13, 2017
File under: Diet, Healthy Eating, Recipes, Vegan

A plant-based or vegan diet is one that avoids all animal products.  Optimally healthful and really delicious, a balanced diet of vegetables, legumes, grains and fruit has been shown to reduce the risk of many types of cancer, heart disease, obesity and related conditions, such as hypertension and diabetes.

The vegetable kingdom is a rich source of antioxidants that have tremendous health benefits and cruciferous vegetables are highly prized for powerful anti-carcinogens, such as indole-3-carbinol and sulforaphane.

A number of substances found in cruciferous vegetables have been linked to reduce the risk of various types of cancer. According to the American Institute for Cancer Research some components in these super-veggies have been shown to halt the growth of cancer cells in tumors of the breast, uterine lining (endometrium), lung, colon, liver and cervix.[1] [2]

And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.[3]

Cruciferous vegetables are effective in helping to prevent hormone related cancers, such as breast cancer, because phytochemicals abundant in these plant foods help the body excrete estrogen and other hormones[4]Just one serving a day of cruciferous vegetables has been shown to reduce the risk of breast cancer by more than 50 percent.[5]

Cruciferous vegetables are also a great source of fiber and calcium, iron, folate, vitamin C, beta-carotene, potassium and selenium. Some of the most popular cruciferous vegetables include, broccoli, brussels sprouts, arugula, bok choy, cabbage, collard greens, kale and cauliflower.

With its solid head of white, tightly clustered florets, cauliflower is an attractive and delicious vegetable that cooks quickly and adds delicate flavor and a delightful texture to any dish. Cauliflower readily absorbs flavors and seasonings and lends itself well to Indian style dishes.

Cauliflower and potatoes made a tasty combination and the lightly spiced Curry Spiced Cauliflower, Potatoes and Sun Dried Tomatoes is a tasty dish and flavorful variation on the popular Indian cauliflower and potato dish, Aloo Gobi.

I much prefer the dry, dried tomatoes rather than those packed in oil . I use only olive oil, generally less than a tablespoon for most recipes ,and the broth from soaking the tomatoes is quite flavorful and adds a lovely hue.

Curry Spiced Cauliflower, Potatoes and Sun Dried Tomatoes
6 Servings

1 (3.5 ounce pkg.) Dry-Packed sun dried tomato halves (no oil)
1 cup boiling water
2 teaspoons olive oil
3 cloves garlic, minced
1 medium onion, diced
2 cups diced gold potatoes, unpeeled
1/2 cup shredded carrots (prepackaged )
1 large cauliflower, cut into florets
1 cup frozen peas
1 Tablespoon hot curry powder (or mild to taste)
1 teaspoon ground cumin
1/4 cup nutritional yeast
2 Tablespoons tamari lite

Combine boiling water and sun dried tomatoes in a 2 cup glass measuring cup or bowl and set aside. Heat oil over medium high heat one minute in a 12-inch wok pan or similar cooking utensil; add garlic and onions and cook for 3 minutes over medium heat.  Add potatoes and shredded carrots; cook 5 minutes and add cauliflower florets. Add peas, tomatoes and soaking liquid. Stir in curry powder, cumin, yeast and tamari. Reduce heat and simmer 5 minutes or until ready to serve.

Nutrition Analysis Per Serving: (2 cups)
Calories 146, Protein 10g, Carbohydrate 36g, Fiber 9g, Fat 2g, Cholesterol 0mg, Calcium 78mg, Sodium 545mg.

Marie Oser is a best-selling author, writer/producer and host of VegTV, Follow Marie on Facebook and Twitter

[1] Yang, G., et al., Isothiocyanate exposure, glutathione S-transferase polymorphisms, and colorectal cancer risk. The American journal of clinical nutrition, 2010. 91(3): p. 704-11.

[2] Kim, M.K. and J.H. Park, Conference on “Multidisciplinary approaches to nutritional problems”. Symposium on “Nutrition and health”. Cruciferous vegetable intake and the risk of human cancer: epidemiological evidence. The Proceedings of the Nutrition Society, 2009. 68(1): p. 103-10.

[3] Clarke, J.D., et al., Differential effects of sulforaphane on histone deacetylases, cell cycle arrest and apoptosis in normal prostate cells versus hyperplastic and cancerous prostate cells. Molecular nutrition & food research, 2011. 55(7): p. 999-1009.

[4] Yuan F, Chen DZ, Liu K, et al. Anti-estrogenic activities of indole-3-carbinol in cervical cells: implication for prevention of cervical cancer. Anticancer Res 1999;19:1673-1680

[5] Zhang CX, Ho SC, Chen YM, et al. Greater vegetable and fruit intake is associated with a lower risk of breast cancer among Chinese women. Int J Cancer 2009;125:181-188.


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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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