Use zucchini noodles instead of regular pasta and top them with a rich tomato sauce. Several studies have found that a nutrient called lycopene in tomatoes can help protect against prostate cancer. Eight great ways to get your health fix
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The research is ongoing, but studies suggest apples, pears, and other white fruits can help cut cancer risks. Swap out oil with applesauce in your baked goods. It has less calories, plus it adds moisture.
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Blending, chopping, or crushing cauliflower and other cruciferous
vegetables (such as broccoli, Brussels sprouts, and cabbage) before cooking releases substances called phytochemicals that can help stop the division of cancerous cells. Coarsely chopped and steamed cauliflower is a healthy substitute for white rice, and you can use it instead of flour for pizza crusts.
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Pureed black, pinto, and great Northern beans add fiber, protein, and a B vitamin called folate to any dish or baked goods. Use them in tacos or as a flour substitute in baked goods. Carrots, pumpkins, sweet potatoes, and other orange vegetables are rich sources of alpha carotene. While the evidence is mixed on alpha carotene’s effects on cancer, the foods have undeniable health benefits. Plus blended carrots make a terrific macaroni and cheese filling. Pumpkin lends savor to a Sloppy Joe mix. Sweet potatoes add fiber and flavor to soups and casseroles.
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Spinach may help protect you from a
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range of cancers. Add it to scrambled eggs at breakfast, in a salad at lunch, and mixed with chili at dinner. A healthy diet is one potent defense against cancer. But don't forget about regular screenings. They can help find and treat several types of cancer, often before they cause symptoms.
Don’t toss out day-old cooked vegetables. Instead, toss them into eggs, soup, or pasta to load up on nutrients.
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Chickpeas — also known as garbanzo beans — are packed with vitamins, minerals, and fiber. Mix them with baby spinach for a tasty side dish, use them in a creamy soup, or roast and eat them whole. They contain a substance called butyrate, which some studies show can help cut the risk of colorectal cancer.
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Tess Langfus is an Eden Prairie, Minn.-based writer.
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Knife and Fork
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