Recipes to assist scale back your most cancers danger

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DR Aoife Ryan, co-author of The anti-cancer cookbooksays, “One of the biggest misconceptions about cancer is that it is genetic and there is nothing you can do about it.”

The book features healthy recipes from former Olympian Derval O’Rourke, GAA legend, Dr. Con Murphy, nutritionist, nutritionist and cancer expert, plus recommendations from Chef Neven Maguire and oncologist Professor John Crown. The recipes in the book are suitable for the whole family and, in addition to reducing the risk of cancer, can also reduce the risk of diabetes and heart disease.

Dr. Ryan, a professor of nutrition and dietetics at University College Cork, says that people “place too much emphasis on genetics. But very few people realize that obesity can lead to 12 different types of cancer, including some of the most common, such as colon cancer and breast cancer. “

According to the World Cancer Research Fund (WCRF), 40% of cancers are preventable with a healthy weight, diet, and physical activity.

As Maguire says in the book, “Since I lost my mother to cancer and became the father of my beautiful twins, I have had a new appreciation for health and nutrition. It’s so important to realize that good food really does contribute to our general well-being and mental health, and can help prevent cancer. “

Ireland’s greatest killer

Cancer is the leading cause of death in Ireland and the second in the world. The Anti-Cancer Cookbook is about “getting people to maintain a healthy weight,” says Dr. Ryan.

A reduced portion size is recommended. Every now and then a certain food like blueberries is referred to as a superfood in the media. But Dr. Ryan says there is no such thing as superfood. Instead, it emphasizes eating fruits and vegetables (at least five servings per day) and reducing the high-calorie intake found in sugary drinks.

“It’s about increasing the fiber content in order to increase the feeling of satiety. Bulk meals with fresh, plant-based foods. Fruits and vegetables are fantastic sources of fiber, ”says Dr. Ryan.

“Half of your plate should consist of lettuce or vegetables. Whole grains are also high in fiber. In the book, the pasta and rice we use are brown whole grains. Skinned potatoes are also recommended, ”she says.

What if you don’t like greens? “There are some recipes in the book that don’t have a lot of vegetables,” says Dr. Ryan. “For example, there is a chicken risotto with a little zucchini and chopped mushrooms. You can vary the vegetables depending on what you like and what you don’t. You don’t have to buy kale or fancy veggies. “

Dietary supplements are not a diet substitute

Are Diet Supplements an Option in Place of Certain Foods? The WCRF recommends not taking dietary supplements for cancer prevention. Instead, it is recommended that nutritional needs be met through diet alone. However, supplements can be useful when someone is sick or has a poor diet.

Dr. Ryan and her co-author, Dr. Éadaoin Ní Bhuachalla, “trying to get back to the basis of healthy eating”.

The bookstores are full of blood type diets, metabolic diets, keto diets, and superfood diets. “It’s all nonsense,” says Dr. Ryan. “In our book there is normal food like spaghetti bolognese, lasagna, risotto as well as chicken goujons and wedges (homemade). Instead of preparing the recipes like a traditionally trained chef using lots of butter, cream and sauces, we reduced the fat immediately. There is nothing magical about it.

“We just increased the fiber content and used cheese in limited amounts. We use healthy oils like rapeseed oil or olive oil. “

Is a Vegetarian Diet Most Desirable?

Dr. Ní Bhuachalla, a senior nutritionist at HSE who works in primary care, says some studies show that a vegetarian diet “has a reduced risk of cancer. But there is no link between fish and poultry and cancer. These foods are healthy sources of protein, vitamins, minerals, and healthy fat. They play a role in a healthy diet. “

Processed meat should be avoided

Is there a type of food that Dr. Would avoid Ni Bhuachalla? “You would look at processed meat, such as sausages, slices of bacon, salami, ham. The processing of these foods changes their composition and we know they can have an increased risk of cancer. “

What about red meat? “Red meat such as beef or lamb that is unprocessed in moderate amounts can be part of a healthy diet. They shouldn’t be eaten more than three times a week, not more than 500 grams. “

Alcohol can increase the risk of breast, mouth, throat, and esophageal cancer. “We don’t tell people not to drink alcohol,” says Dr. Ryan. “The evidence suggests that less is better.”

When asked if she would cut fat chips, Dr. Ryan: “There’s nothing wrong with having a takeout every now and then. There’s nothing wrong with having a bag of chips on occasion. It won’t give you cancer. Nobody food will give you cancer. But what can increase your risk is weight gain. If you gain weight as you get older, especially putting weight on your stomach, it is very dangerous for diabetes, your heart, and cancer.

“It’s not about eating a specific food. It’s about not gaining weight and staying active. This is your best way to lower your risk of cancer and stop smoking. “

Derval O’Rourke’s Tomato Cannellini Bean Soup

Tomato cannellini bean soup

Servings: 5 (1.6 l)

Preparation time: 5 minutes

Cooking time: 30 minutes

Ingredients:

  • 1 onion, finely chopped
  • 600 g / 3 cups fresh whole tomatoes, quartered
  • 1⁄2 red chillies, finely chopped
  • 1 x 400 g chopped tomatoes
  • 500 ml / 2 cups vegetable broth
  • Handful of basil leaves
  • 400 g pewter cannellini beans, drained and rinsed

Method:

1. Heat the olive oil in a large pan over medium heat. Add the onion and cook until tender for about 5 minutes.

2. Stir in fresh tomatoes and chilli. Cover and cook for 10 minutes, stirring occasionally.

3. Add the canned tomatoes and the stock to the pan and stir well. Bring to a boil, cover and simmer for 20 minutes, stirring occasionally.

4. Remove the pan from the heat and use a hand blender to puree the soup until smooth.

5. Add the beans and basil and heat them through.

Nutritional information – amount per serving:

94 kcal

2 g fat

16 g of carbohydrates

4 g protein

5 grams of fiber

Bean chilli

Bean chilli Bean chilli

Served: 8

Ingredients:

  • 1 tablespoon. Olive or rapeseed oil
  • 2 onions, peeled and chopped
  • 4 cloves of garlic, peeled and chopped
  • 1 large red pepper, diced
  • 1 large green pepper, diced
  • 200 g mushrooms, washed and sliced
  • 2 small carrots, diced
  • 2 stalks of celery, diced
  • 1 teaspoon. Chilli powder (reduce or increase to taste) or use finely chopped fresh chillies
  • 1 teaspoon. cumin
  • 1 teaspoon. ground coriander
  • 2 x 400 g chopped tomatoes
  • 1 can of kidney beans, drained
  • 1 can of baked beans in tomato sauce
  • 100 g / 2/3 cup frozen sweet corn
  • 1 can of chickpeas, drained
  • 4 tbsp. Tomato puree
  • Chopped coriander for serving
  • Serve with a serving of brown rice (70 g / 1/3 cup per person) or a baked potato.

Method:

1. Heat the oil in a large pan or wok. Add all of the prepared vegetables and seasonings and sauté for 10 minutes until the vegetables are tender.

2. Add the remaining ingredients and stir to mix well. Cover and simmer for 20 minutes.

3. Sprinkle with chopped coriander and serve with brown rice.

4. Note: This dish freezes well. You can vary the beans used depending on what you have in your closet, e.g. B. Cannellini Beans / Butter Beans.

Nutritional information – amount per serving

375 kcal

5 g fat

1 g of saturated fat

66 g of carbohydrates

15 g protein

13 g fiber

Salmon Pasta Salad

Salmon Pasta SaladSalmon Pasta Salad

Served: 4

Preparation time: 20 minutes

Ingredients:

  • 160 g / 11⁄2 cups (raw) whole wheat pasta
  • 225 g canned salmon, drained
  • 1 tablespoon. Capers, drained
  • 1 pepper, sliced
  • 1 stick of celery, sliced
  • 250 g cherry tomatoes, halved
  • 100 g rocket blades
  • 100 g mixed salad
  • Handful of basil leaves
  • 3 TBSP. Extra virgin olive oil
  • 5 tbsp. balsamic vinegar

method

1. Cook the pasta according to the directions on the package, drain and rinse with cold water.

2. Add the remaining prepared ingredients to the pasta.

3. Throw the lettuce and decorate with fresh basil leaves.

Nutritional information – amount per serving

340 kcal

14 g fat

2 g of saturated fat

32 g of carbohydrates

21 g protein

7 grams of fiber

  • Atrium publishes the anti-cancer cookbook for € 25. All royalties go to Breakthrough Cancer Research.