You can Stand Up to Cancer by making sure you eat lots of these top 10 Cancer-Fighting Foods. How many of these are you eating regularly?

1. Garlic – Hard to say how much of this pungent herb you need to eat each day to prevent cancer… even the experts don’t know. But many studies have shown that garlic helps prevent cancer in the esophagus, stomach and colon. What’s a little bad breath in exchange for something this good for you?

2. Berries – What’s not to love about blueberries, strawberries, raspberries and blackberries? Not only are they a fantastic source of antioxidants, fiber and Vitamin C… they may help prevent cancers of the bladder, lung, breast and esophagus.

3. Tomatoes – Whether you eat them fresh or out of a can, tomatoes are rich in the cancer-fighting antioxidant lycopene (that’s what gives them their red color!). Tomatoes are also full of Vitamin C and beta-carotene, and studies show that they have the potential to fight prostate cancer.

4. Cruciferous vegetables – Veggies like kale, broccoli, cauliflower, cabbage, Brussels sprouts and bok choy all fall into this cancer-fighting category. These vegetables contain phytochemicals that may prevent stomach cancer and cancers of the mouth and larynx, uterine lining and cervix.

5. Green Tea – Over the last 10 years, the popularity of green tea in this country has exploded. As most of us know, it’s been widely consumed in Japan, China and other Asian countries for centuries, where the incidence of cancers of the esophagus, stomach and colon are significantly lower. Green tea contains the antioxidant catechins, which some researchers believe may help protect against cancer and slow tumor growth.

6. Whole Grains – We all need more of the good grains in our diets… whole grains that have all three parts of the grain kernel (germ, bran and endosperm)… like oatmeal, barley, whole wheat and even popcorn! Corn tortillas are made of whole grains… flour tortillas are not. Whole grains are full of fiber that helps reduce the risk of colon cancer.

7. Turmeric – When I was in Grenada, I met a woman selling raw turmeric (it looks like big grub worms when it is raw, and saffron colored once it’s dry and ground). Besides cooking curry, she uses this spice as an herbal remedy to prevent stomach ulcers and other intestinal disorders. Now, new research shows that it may prevent and slow the growth of several types of cancer… including stomach, breast and mouth cancers.

8. Leafy Green Vegetables – If you eat romaine lettuce, kale and spinach, then you are on the right track for preventing breast, skin, lung and stomach cancer. These vegetables, and others like chard, mustard and collard greens are rich in fiber and antioxidants beta-carotene and lutein.

9. Grapes – What? Grapes? I’ve been conditioned to think of grapes as nature’s sugar bombs. Well, they are full of sugar, but the skins of red and purple grapes are packed with the antioxidant resveratrol… which has the potential to keep cancer from forming in the liver, breast, stomach and lymphatic system.

10. Beans – I grew up eating beans, and I still love them, so I’m glad beans are one of the Top 10 Cancer Fighting Foods. Dry beans and peas are mega sources of fiber, protein and folate. Studies have shown that folate helps reduce the risk of pancreatic cancer.

There you have it: easy, simple things that you can eat to lower your risk of getting cancer. So, stand-up! Get to the grocery store or the farmer’s market and start eating better.

It’s easier than you realize… and you have everything to gain.

Note: My information was gathered from the doctors at M.D. Anderson Hospital in Houston, Texas, whom successfully treated my mother for breast and colon cancer. My mother’s cancer is in remission. Other information sources include the American Cancer Society  and The American Institute for Cancer Research.

This is the weekend!

There’s so much summer produce in the markets you’ve just got to get out, buy some and throw it on the grill. Here’s a handy-dandy grilling chart for guidance.

Remember! Grilling time has a lot to do with how you cut the produce, the type of grill you’re using… and the temperature of the grill.

Watch your veggies carefully so they don’t burn. A little charring goes a long, long way.

What’s your favorite vegetable to grill?

       Print this recipe.    

How many purple vegetables can you name? My most recent discovery? Purple Cauliflower.

Unlike so many other purple vegetables, say… green beans and bell peppers… the beautiful bright color doesn’t fade when sautéed or blanched. Cook it quickly and you’ll keep the vibrant color and the tender crispness.

All cauliflower is high in fiber and low in calories and, the best natural source of vitamin C next to citrus (bet you didn’t know that!). And, how about this? Cauliflower may also contain a phytonutrient that helps block cancer growth.

Cauliflower is also one of those vegetables that intimidates a lot of people… don’t be one of them!

Break the head into bite-size florets and sauté in a little olive oil, garlic and lemon juice… then spoon on top of cooked gnocchi and sprinkle with a little Parmesan cheese.

I’ve never purple cauliflower in the regular supermarket, only in a farmers’ market or specialty food store. If you come across it, Try It!

So, how many purple vegetables did you come up with? Here’s what I’ve got so far:

1. Eggplant
2. Purple potatoes
3. Purple Corn
4. Purple Bell Peppers
5. Purple Carrots
6. Purple Green Beans

What am I missing?

My fresh vegetables always turn out soft after I cook them, even if I cook them for less time than I am supposed to. It doesn’t matter if I boil or steam them … they are always limp!

Limpness can be a drag… even when it comes to vegetables. But fortunately, there’s an easy solution, and one that will also bring more color to your plate, too.

What you add to the water will really affect the final appearance of the vegetables. Look at the chart below. For colors that really pop on the plate, try adding either an acid (like vinegar, citrus juice or milk) or salt to the water before boiling or steaming.

You’ve fixed the water, now it’s time to blanch the vegetables to get them perfectly al dente (tender, but firm with no hard core). Blanching means that you stop cooking the vegetables (either boiling or steaming) a few minutes before they are completely done.

Immediately after blanching, shock your vegetables by putting them into a bowl filled with ice and cold water. You can either drain the vegetables in a colander and then plunge them into the icy water… or remove the vegetables with tongs and drop them in the cold water. Shocking stops the cooking and keeps the colors bright.

After a few shocking minutes, drain the vegetables thoroughly (you don’t want soggy vegetables, remember?) and set aside until you are ready to finish them. Finishing means you reheat and season them by sautéing, glazing or adding a sauce. I like to keep it simple and drop them in a pot of boiling water for a few seconds and then finish them with a few squeezes of lemon juice and a little bit of salt.

What you wind up with are beautiful, colorful vegetables that don’t droop when you pick them up… slightly crisp and delicious.