By Brandon McDearis
Whether you are doing your best to prevent cancer, battling a history of it in your family, or dealing with cancer yourself, one important thing to know is that whatever the situation may be, your dietary choices do matter. While certain foods can actually increase your risk of cancer, many others can work to strengthen your immune system and support your body in fighting off the disease. There are a few standard, yet easy rules to follow when eating with cancer prevention in mind. Some simple guidelines to remember include eating a diet that is high in fiber, consuming an abundance of bright-colored fruits and vegetables, and cutting back on the amount of meat in your diet. Also, adding immune-boosting spices to your food such as garlic, ginger, tumeric, basil, and rosemary has also been shown to be beneficial in preventing cancer.
This month I have a recipe that meets most, if not all of the guidelines for fending off cancer. This lentil and beet salad makes for a great meal in itself, as well as a nice addition to meat or fish. Not only do most people find this blend of flavors to be quite delicious, but in my opinion this is one of the healthiest things they could be eating. It serves 4–6.
Ingredients:
– 1 bunch of fresh red beets (Usually about 4–6 each. They will vary in size)
– 3 tablespoons of kosher salt
– ½ yellow onion diced
– 1 carrot diced
– 2 celery sticks diced
– 3 tablespoons olive oil
– 1 cup lentil beans (rinsed and drained)
– ¼ cup white wine
– 1 cup vegetable stock
– 2 bay leaves
– 1 clove garlic minced
– 1 teaspoon lemon zest
– 1 teaspoon lemon juice
– 1 teaspoon orange zest
– 1 teaspoon orange juice
– 1 tablespoon balsamic vinegar
– 1 tablespoon salt
– 1 teaspoon black pepper
– 1 teaspoon Tabasco sauce
– 1 teaspoon fresh rosemary
– 1 tablespoon fresh parsley
Preparation:
1. Thoroughly wash the beets and then separate them from their leaves. Discard the stems and leaves. Sprinkle the beets liberally with the 3 tbsp of salt and put them into a 375-degree oven. Check them after 30 minutes by piercing one with a paring knife. If they do not feel soft enough for the knife to easily penetrate to the middle of the beet, then put them back into the oven for another 15 minutes. Note: A very large beet can take over an hour to cook, while a small one can be done in 20–30 minutes. The size of your beets will determine your cook time.
2. Remove the beets from the oven and let them cool for 15 minutes. Once they are cool enough to handle, then peel the skin off with a knife and slice them into 4–6 pieces (again, depending on the size of the beet).
3. Meanwhile, saute the onion, carrot, and celery in 1 tablespoon of the olive oil at medium-high heat until soft and translucent.
4. Add the lentil beans and white wine and stir constantly for 30 seconds. Add the vegetable stock and the bay leaves, cover, and reduce heat to low. Cook for about 20–25 minutes until the lentils are soft and cooked all the way through. Spoon into a shallow dish and put into the refrigerator to cool down.
5. Once cooled, mix the beets, lentils, the other 2 tablespoons of olive oil and the rest of the ingredients together. Mix well, and then allow at least 1 hour for all of the flavors to merry together and infuse.
# # #
Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a Bachelor of Science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes, to busy families and elderly people.
