As the weather turns colder, soups and stews just seem to hit the spot. And the good news is that many of these dishes are loaded with healthy ingredients that support your immune system, suppress inflammation and even help prevent cancer. Studies have shown that eating soup regularly can also help you maintain a healthy weight.

Of course there are some exceptions to the general rule that soups and stews are healthy, so here’s some tips on choosing ingredients:

• Vegetarian soups or those made with a clear, low-fat chicken or beef stock are better for you as they contain fewer “bad fats” (animal fats). By contrast, cream-based soups or those containing large amounts of full-fat cheese are less healthy.
• Use herbs for flavor rather than salt. If buying canned soup, choose low sodium varieties.
• With regard to meat, choose lean cuts and drain off any excess fat. If you want a smoked flavor, choose lean Canadian bacon or turkey bacon over traditional bacon.
• If your soup recipe includes pasta, rice or another grain product, chose a whole grain version such as whole wheat pasta, brown rice, quinoa or barley.
• Beans or legumes can be a healthy addition to your soup as they are a good source of protein fiber, vitamins and minerals.
• With regard to typical soup/stew vegetables, consider this:
  
  
  • Allium vegetables (onions, garlic, leeks, scallions) have been used for medicinal purposes throughout the recorded history. Through studies, we know that constituents of allium vegetable support cardiovascular health, immune function, and healthy blood glucose levels. They also provide radioprotection, protection against microbial infections, and have anti-cancer effects including breast cancer.
  • Carrots contain high amounts of the antioxidant vitamins A and C as well as carotenoid antioxidants beta carotene and lutein that protect our bodies from free-radical damage. Carrots also contain vitamin K and potassium that support bone and hearth health.
  • Bell Peppers and Tomatoes are packed with vitamin C and E over 30 different types of carotenoids—plant based antioxidants. This includes alpha- and beta-carotene, lycopene, lutein, cryptoxanthin, and zeaxanthin. These vegetables provide antioxidant, anti-inflammatory and cancer preventative properties.
  • Celery contains vitamin C and several other active compounds that promote health, including phthalides, which may help lower blood pressure and cholesterol, and coumarins, that may be useful in cancer prevention.

• Herbs and spices commonly used in soup such as turmeric, oregano, thyme, rosemary, cayenne pepper also have numerous health benefits.

Cookbook Fights Cancer

Here’s an easy soup recipe from the cookbook, Wholesome Temptation, which was developed by experts in supporting good health through nutrition.

Caramelized Onion Soup

1/8 c. extra virgin olive oil
1 lb. sweet yellow onion, julienned
½ c. leeks, diced
½ tsp. garlic, chopped½ tsp. thyme
1 T. unbleached all–purpose flour
½ tsp. tomato paste
2-¼ c. low-sodium, beef broth
2-¼ c. low-sodium, chicken broth
Salt and pepper to taste
2 tsp. Parmesan cheese

Heat olive oil in a pot over medium heat. Add onion and leeks. Sauté until lightly caramelized. Stir in garlic and thyme. Add the flour and stir cooking for 2 minutes. Stir in tomato and broths. Bring to a boil. Reduce heat to low and simmer for 45 minutes. Add salt and pepper to taste. Ladle soup into bowls and garnish with a sprinkle of parmesan cheese. Makes 4 servings.

Nutrition information per serving: Calories: 149; Total Fat: 9 g; Saturated Fat: 1 g; Sodium: 152 mg; Carbohydrate: 12 g; Fiber: 0 g; Protein: 5 g.

Get more recipes like this and support cancer research by purchasing your own copy of Wholesome Temptation.

Sources:

American Institute for Cancer Research

BBC News

WHFoods

PubMed

Grilling is one of America’s favorite pastimes, especially in the summer months. So it’s no wonder that July is National Grilling Month.

But as you’ve probably heard or read in this space, grilling meats at high temperatures can create carcinogenic substances. Thankfully you can minimize the risk of cancerous compounds in a variety of ways—from the cuts of meat you choose to how you prep and cook the meat. We serve up what you need to know about safe grilling in Summer BBQ Tips: Healthier Grilling With the Flavor You Love.

One tip is to consider grilling fruits and vegetables. They are already loaded with many cancer-fighting compounds and you can get all the flavor of grilling with less risk.

Almost any firm fruit or vegetable that you would normally roast, bake or stir fry will work on the grill. Just make sure you use them whole or cut large pieces that won’t fall through the grill or use a grilling basket or kabob skewers.  

Here’s a recipe from the cancer-fighters cookbook Wholesome Temptation to get you started.

Grilled Peaches with Orange Glaze

3 peaches, halved, pitted
¼ c. fresh squeezed orange juice
1 T. honey

Soak peaches in orange juice for approximately 1½-2 hours. Place peaches pit side down on grill for about 5 minutes on medium-high heat. Turn peaches over and drizzle with a bit of honey. Grill for another 2-3 minutes and serve immediately. Makes 6 servings.

Nutrition information per serving: Calories: 60; Total Fat: 0 g; Saturated Fat: 0 g; Sodium: 0 mg; Carbohydrate: 15g; Fiber: 0 g; Protein: 0 g.

Cookbook Fights Cancer

The cookbook Wholesome Temptation, was developed by chefs and nutritionists from Cancer Treatment Centers of America (CTCA) facilities to address the needs and challenges that can accompany cancer treatment.

The book also helps fight cancer by supporting cancer research. A portion of the sale of the cookbooks is donated to The Gateway for Cancer Research Foundation. This nonprofit organization works with leading treatment innovators^sm searching for breakthroughs that can help cancer patients live longer, feel better and be cured -- TODAY!

While the cookbook was developed with cancer patients in mind, the recipes are appropriate for anyone who wants to eat a healthy, flavorful diet. The recipes are low in refined sugar, processed flour, and saturated fats and rich in healthy Omega-3 fatty acids and antioxidants to support your immune system.

To purchase or learn more about this cookbook, please visit our online store.

It’s National Dairy Month, so we thought we’d pay homage to all things dairy by highlighting the nutrients found in milk, sharing some mind-boggling statistics and passing along a favorite dairy recipe.

What’s in it for me?

A single 8 oz serving of milk is a good or excellent source of nine essential nutrients:

• Calcium (30% of DV) - Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.
• Vitamin D* (25% of DV) - Vitamin D helps promote the absorption of calcium necessary for bone mineralization. *Milk is fortified with Vitamin D.
• Protein (16% of DV) - The protein in milk is a “complete protein,” which means it contains all of the essential amino acids or “building blocks” of protein. Protein builds and repairs muscle tissue, and serves as a source of energy during intense exercise.
• Potassium (11% of DV) – Milk contains more potassium than the leading sports drink. Potassium plays a role in maintaining your body’s fluid balance and blood pressure levels. It’s also needed for muscle activity and contraction.
• Vitamin A (10% of DV) - This nutrient helps maintain vision and skin health. It also helps promotes normal cell growth and supports your immune system.
• Vitamin B12 (22% of DV) - This B-vitamin helps build red blood cells that carry oxygen from the lungs to working muscles.
• Riboflavin (26% of DV) - Also known as vitamin B2, Riboflavin helps convert food into energy – a process crucial for muscle activity.
• Niacin (10% of DV) - Niacin is important for the function of many enzymes in your body, and is involved in the metabolism of sugars and fatty acids.
• Phosphorus (25% of DV) – This mineral helps strengthen bones and generates energy in your body’s cells.

A Pound of Cure

The current Dietary Guidelines for Americans recommend three 8 oz servings of low-fat or fat-free dairy products per day.

If current statistics are any indication, we’re not having any problem getting enough dairy in our diets. According to the Wisconsin Dairy Association the annual per capita consumption of dairy products is 616 pounds! Here’s a breakdown of what’s included in that total:

• 204 pounds of milk/cream
• 5.1 pounds of butter
• 33.3 pounds of cheese
• 2.4 pounds of cottage cheese
• 7.1 pounds of evaporated and condensed milk
• 22.4 pounds of frozen dairy
• 4.6 pounds of dry dairy products

Obviously there are many ways to enjoy dairy. But since it is summer, here’s one recipe that might help you chill out. It’s also a fun activity for kids.

Mango Yogurt Freezer Pops

2 fresh ripe mangoes, pitted, peeled or 2 c. frozen mango
½ c. water
¼ c. lemon juice
2 ¼ c. low-fat vanilla yogurt
Small (4 oz.) paper cups
Wooden craft sticks

Place all ingredients into a blender and blend on high speed until smooth. Divide mixture evenly into small paper cups. Cover each cup with foil and insert a wooden craft stick into the center of each pop. Freeze for 6 hours or until firm. Makes 12 pops.

Nutrition information per serving:  Calories: 65; Total Fat: 1 g; Saturated Fat: 1 g; Sodium: 32 mg; Carbohydrates: 11 g; Fiber: 1 g; Protein: 3 g.

Cookbook Supports Cancer Research

This recipe is from the cookbook, Wholesome Temptation™, which was developed by chefs and registered dietitians at Cancer Treatment Centers of America®. It focuses on tips and recipes to ensure optimal nutrition during cancer treatment and recovery, but it is appropriate for anyone who wants to eat a healthy, flavorful diet. Recipes are low in refined sugar, processed flour, and saturated fats and rich in healthy Omega-3 fatty acids and antioxidants to support your immune system.

Wholesome Temptation™ is available from our online store. And, as with any CNCA purchase, a portion of your sale is donated to The Gateway for Cancer Research Foundation. This nonprofit organization works with leading treatment innovators^sm searching for breakthroughs that can help cancer patients live longer, feel better and be cured -- TODAY! With your help we’ve donated over $120,000!

Sources:

National Dairy Council

Wisconsin Milk Marketing Board

Whether you’re celebrating at home or having a picnic in the park, here’s some healthy, patriotic recipes that feature an antioxidant powerhouse--berries. Recent studies have found that the antioxidant properties of anthocyanidin, the substance that gives berries their rich colors, can slow age-related cognitive decline.  Yes, that makes berries brain food!

The American Parfait

We’ve taken a classic “red-white-and blue” dessert and made it healthier by using yogurt instead of whipped cream.

½ c. blueberries
½ c. raspberries
1 c. strawberries
¼ c. 100% pineapple or orange juice
1 c. organic fat-free vanilla yogurt
½ c. granola

Mix fruits and juice together in a large bowl; marinate in the refrigerator for 2 hours. Layer 1/14 cup of yogurt, ¼ cup of fruit mixture and 2 tablespoons granola in a small cup. Repeat with remaining ingredients to make 4 individual parfaits. Serve cold. Makes 4 servings.

Nutrition information per serving: Calories 174; Total Fat: 6g; Saturated Fat: 2 g; Sodium: 39 mg; Carbohydrate: 25 g; Fiber: 4 g; Protein: 5 g.

Spinach and Blueberry Salad

As a side dish or a vegetarian entrée (omit cheese), this salad has it all: protein, healthy fats, vitamin C, antioxidants, and fiber.

1 pkg. fresh spinach, rinsed
1 pt. fresh blueberries or
½ c. dried blueberries
½ c. feta cheese
¼ c. walnuts, chopped
2 T. balsamic or blueberry vinegar
2 T. extra-virgin olive oil

Combine spinach, blueberries, feta cheese and walnuts together in a salad bowl. Mix vinegar and olive oil together. Pour over salad and toss. Makes 4 servings.

Nutrition information per serving: Calories: 223; Total Fat: 15 g; Saturated Fat: 4 g; Sodium: 237 mg; Carbohydrate: 15 g; Fiber: 4 g; Protein 7 g.

More Recipes Like This

These “berry-licious” recipes are from the cookbook, Wholesome Temptation™, which was developed by chefs and registered dietitians at Cancer Treatment Centers of America®. It focuses on tips and recipes to ensure optimal nutrition during cancer treatment and recovery.

Even though the book was designed for cancer patients, it contains a wide variety of recipes that are appropriate for anyone who wants to eat a healthy, flavorful diet. Recipes are low in refined sugar, processed flour, and saturated fats and rich in healthy Omega-3 fatty acids and antioxidants to support your immune system.

Cookbook Supports Cancer Research

Wholesome Temptation™ is available from our online store. And, as with any CNCA purchase, a portion of your sale is donated to The Gateway for Cancer Research Foundation. This nonprofit organization works with leading treatment innovators sm searching for breakthroughs that can help cancer patients live longer, feel better and be cured -- TODAY! With your help we’ve donated over $117,000!

Source:

Health Finder