Brassicas are the veggie cancer fighting superheroes that help to keep us healthy during the winter months. It's a large family that includes cabbage, kale, arugula, turnips and collard greens. All these veggies provide varying degrees of cancer fighting phytonutrients like the glucosinolate indole-carbinol 3, antioxidant Vitamin C and minerals like calcium. The thing is to treat them well in the kitchen. In this playlist Ann shows you some great ideas for using them. Look and Learn! This delicious collard greens & white bean soup recipe is a case in point. It is a quick and easy way to use dark, leafy green vegetables which have anti-cancer nutrients. Eaten with a chunk of wholegrain bread, this soup is a complete meal and is the perfect comfort food during cancer treatment and beyond. It can also be used over several days, or frozen for when you need a light supper. You can use any small white beans, either dried or canned. If using canned beans, drain and rinse them before adding them to the soup. Full Recipe: Collard Greens & White Bean Soup
Roasted Beet Salad with Arugula
This Roasted Beet Salad with Arugula is a great way to eat beets. The peppery green taste of arugula offsets the concentrated sweetness of the beets to perfection, while the nuts add protein. An added plus is that arugula is a member of the cruciferous family of super veggies. Not only is it delicious, it’s also very good for you. I like to use small Italian or wild arugula, if I can find it, for its bright, spicy taste. If your beets come with leaves, don’ throw them away, keep them to use like spinach or shred them and add them to the salad. For extra protein, try crumbling some goat or feta cheese over the salad before serving.
Hearty and Easy Kale and quinoa salad
If you have extra cooked quinoa on hand in your fridge, this tasty update to classic tabbouleh is a great way to repurpose it. Quinoa is a perfect substitute for couscous. It looks similar, is almost as easy to cook, but brings complete protein to the salad, giving it a heftier nutrition punch. Tossed with the superfood kale and our spicy mustard vinaigrette, as here in this Kale & Quinoa Tabbouleh, you’ll have a quick and easy, nourishing meal.
Quick and Easy Leftover Chicken Curry
This is a great way to use up leftover chicken or turkey. You can also make this curry using extra firm tofu or grilled tempeh instead of meat. The vegetables can vary as long as garlic, onions, and ginger is used as a base. We love using cabbage as as one of the veggies in this dish. It adds the anti-cancer punch of the cruciferous family to this quick and delicious dish.
Quick and Delicious Spicy Pasta with Kale & Almonds
This spicy pasta with kale & almonds is a quick and healthy pasta dish with Sicilian flavor. It’s a great way to use kale, one of the most powerful antioxidant, cancer-fighting greens out there. Tomatoes add lycopene, while almonds add amygdalin, two more cancer fighters. Try using different types of kale for this dish, like lacinato, Russian, or curly — or even spinach for something more readily available. If you do choose spinach, you will not need to pre-cook it, but just add it in raw in step 3. The Parmesan cheese is optional here. Toasted breadcrumbs were often substituted in traditional southern Italian cooking, since Parmesan cheese was an expensive luxury.
Healthy Cauliflower Gratin
This gluten free dish is an easy delicious way to turn cauliflower into a nutritious meal or Holiday side. Instead of a heavy flour based sauce, Ann uses ricotta blended with a little milk to make a simple sauce for this supremely simple yet tasty dish. Look and learn.