BBQ Season & Cancer Prevention

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Grilled Salmon with Dry Mustard, Olive oil and Lemon juiceSalmon

I read a very informative article http://www.care2.com/greenliving/10-ways-to-cancer-proof-your-barbecue.html about grilling and cancer prevention.  As many people know the charred food is linked to the creation of carcinogens, which can increase your risk of cancer.  However, this article talks about ways to grill and prevent these risks and still enjoy a delicious meal from the grill.

I hadn’t realized until I read the article that I automatically have been using the right type of recipes on the grill!  I thought I would share one with my readers that can be varied to your own tastes.

Depending on the quantity of fish or chicken I am marinating would have an influence on the amount of olive oil and lemon juice.  Chicken I marinade in a ziplock bag overnight.  Fish I marinade about an hour to two hours maximum.

Salmon with lemon-olive oil and dry mustard

This recipe has a good kick from the dry mustard.

1-2 pounds salmon

1/2 tablespoon dry mustard, mixed with 2 tablespoons water (allow to sit for 10 minutes before mixing with other ingredients)

3 tablespoons lemon juice (freshly squeezed is the best)

3 tablespoons olive oil (not extra virgin, EVO burns at a high flame and gives off a toxic gas)

1 tablespoon Mirin

2-3 cloves garlic, minced

2 teaspoons fresh grated ginger

2 tablespoons chopped fresh cilantro

sea salt to taste

fresh pepper to taste

One or two hours before grilling prepare marinade.  In a small bowl add lemon juice, mirin, garlic, ginger, cilantro, using a wire whisk,  mix ingredients.  Gradually add olive oil while whisking.  Cut salmon into serving pieces (4) and put into non-reactive dish 9×12 (Pyrex or ceramic work well).  Preheat grill on high flame until temperature reaches 600 degrees.  Turn heat to medium low and place fish skin side up on grill.  Cook for 4 minutes (depends on thickness of fish), turn fish to skin side down and grill for another 4-5 minutes (take care not to overcook fish).  Remove and turn off grill.  Serve with vegetables.

If you don’t like to grill, need help cooking and preparing food, or want to learn how to cook, call Chef Gloria B and we will make your meals to perfection.  We offer cooking for any medical condition or good health.

How Diet Can Aid Cancer Prevention and Treatment

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Whether you are battling cancer, have a family history of the disease, or are looking for ways to prevent it, simple lifestyle changes, including your diet, can have a major impact. A diet rich in plant-based foods is associated with a lower risk for developing cancer, as well as reversing cancer in some cases. According to the National Cancer Institute, eating a healthy diet in conjunction with exercising regularly and maintaining a healthy weight can contribute to the prevention of a third of all cancer diagnoses.

By eating smart, you can improve your health, your life expectancy, and lower your risk of developing cancer. It’s highly important to consume beneficial and vitamin-rich foods before, during and after surgery, radiation and other cancer treatments. The following foods have cancer-fighting and prevention properties.

Foods that May Help Prevent or Treat Cancer

 

  • Berries. Fruits such as blueberries and strawberries are full of antioxidants, which can protect against cell damage, according to the American Institute for Cancer Research. These berries especially help protect against mouth and neck cancers.
  • Tomatoes. These fruits are rich in lycopene, a type of antioxidant that helps give tomatoes their red color and may help prevent prostate, lung and stomach cancer.
  • Whole Grains. Whole grain foods may greatly reduce your risk of colon cancer. This is because whole grains contain a number of plant compounds, including phytochemicals, which protect against cells damage. Whole grains are also a great source of antioxidants and fiber, which is highly protective against colon cancer, but may also protect against breast, ovary, endometrial, and gastrointestinal cancers.
  • Carrots. Orange vegetables and fruits including carrots, butternut squash, sweet potatoes and cantaloupe are high in beta-carotene, a type of antioxidant, which can help prevent mouth cancers. Beta-carotene helps reduce the harmful effects of free radicals, which are the molecules in your body that cause cell damage, leading to the development of cancer.
  • Fatty Fish. Fish, such as salmon, are packed with omega-3 fatty acids, which may help protect against colon, breast and prostate cancer.
  • Garlic. When garlic is crushed or cut, it releases immune-enhancing compounds that may help block carcinogens from entering cells and may also slow cancerous tumor development.
  • Green, Leafy Vegetables. The American Institute of Cancer Research reports that kale, spinach and romaine lettuce are excellent sources of fiber and nutrients such as lutein and flavonoids, which may protect against cancers of the mouth, pharynx and larynx.
  • Green Tea. This type of tea is loaded with antioxidants and other cancer-fighting agents. Drinking about two to 10 cups of green tea a day may help patients with any form of cancer. Some studies on green tea and breast cancer have reported shocking results.
  • Mushrooms. From shiitake to maitake to reishi mushrooms, these vegetables contain a number of vitamins that may naturally enhance your immune system and natural cancer-fighting abilities.

The consumption of fruits and vegetables may help in the prevention and treatment of cancer, but is not intended to replace more conventional methods of treatment, and should also be coupled with regular exercise and doctor appointments.

Author bio: Kaitlyn Teabo is a writer for The Mesothelioma Center. She combines her interests in writing, cancer research and emerging scientific technology to educate the mesothelioma community about asbestos and its related diseases.

Source:

American Association of Retired Persons. Foods That Help Prevent Cancer. Retrieved from www.aarp.org/health/healthy-living/info-12-2012/foods-that-help-prevent-cancer.html#slide1

 

Recipe for Yeast Free Diet or Candida

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Lemon herb sauce

Lemon herb sauce

If anyone has been put on a yeast free or Candida diet they know how restrictive it can be.  As a personal chef, (Chef Gloria B)I have become familiar with the diet because of clients needs.  It is very challenging because there are so many restrictions.  However, this is my specialty  figuring out creative ways of helping people eat delicious foods, regardless of their dietary restrictions.  I have found this recipe to be very delicious on haddock.  It can be used on other fresh fish also.   I do emphasize the importance of fresh herbs.  Flavoring is challenging enough for a yeast free diet, maximize it with fresh herbs, fresh garlic, freshly squeeze lemon juice.

Lemon-Herb Sauce for Baked Haddock

1 pound fresh haddock (skin removed)

1/4 cup lemon juice

1/4 cup olive oil

1 tablespoon chopped fresh oregano

1 tablespoon chopped fresh thyme

1 tablespoon chopped fresh flat parsley

3 cloves garlic, minced

sprinkling of chili powder

sea salt, generous

Herbamare (found in Health food stores, it is sea salt that has been seeped for 1 year with twelve organic herbs and ground)

pepper to taste

Preheat oven 400 degrees.  In a small mixing bowl add lemon juice, herbs, garlic, gradually add olive oil while whisking lemon juice.  It should turn a dark yellow and get thicker.  Wash fish in cold water and pat dry with paper towels.  Cut into four pieces.  Place on well oiled stainless steel baking sheet.  Spread sauce on top of fish.  Sprinkle salt, pepper, Herbamare and chili powder on top of fish.  Place in oven for 9 minutes.  Remove from oven and check for to see if fish is done, serve immediately.

 

Comments on Dr. Lindsey Duncan video about bad sugar

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I viewed this video How to spot bad sugar, by Dr. Lindsey Duncan.  I thought it was a wonderful video, I wish everyone could  pay close attention to what he says.  I do have a couple of comments for those who want to take it a step further.  Whole grains and honey contain fructose and sucrose, and our body doesn’t discriminate between the fructose that is coming from those foods or regular sugar.  However, he added, to do things in moderation.  Agreed!  We can do it in moderation for fewer consequences,  but do we know what moderation means?  Moderation, in my thinking, means a tight fistful of those foods eaten with  lean protein and monounsaturated fats to control the insulin production and prevent sugar highs and lows.  Otherwise, eaten alone you will have the same reaction as eating candy.  Just notice if you eat whole grains or foods with honey without the protein and fat how your body reacts.  You maybe surprised that within two hours of eating those foods you are hungry again, or that your energy drops and you feel tired.

Fried Calamari the Healthy Way- Revised

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I found this recipe blog on line at http://blog.foodnetwork.com/healthyeats/2012/05/07/fried-calamari-the-healthy-eats-way/#idc-container .  It is a very good recipe.  However, for those of us who are gluten and dairy intolerant I have a variation on this recipe.  For those of you who use powdered ranch dressing mix, it does have MSG as one of the ingredients.

The original recipe  is:

  • Cooking spray
  • 1 pound calamari, tubes and tentacles
  • 1 1/2 cups panko bread crumbs
  • 1/2 cup white tortilla chip pieces (2 inch pieces)
  • 1 tablespoon powdered ranch dressing mix
  • 1 1/4 cups low-fat buttermilk
  • 1/2 cup plus 2 tablespoons all-purpose flour
  • 1/4 teaspoon ground black pepper

If you are gluten intolerant or lactose intolerant the recipe can be modified by using:

  • 1 pound calamari, tubes and tentacles
  • 1 cup of white or blue tortilla chip pieces
  • 1/2 cup corn flakes without sugar (Erewhon brand)
  • 3 cloves garlic finely minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon Herbamare
  • Sea salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cups plus 2 tablespoons brown rice flour
  • 11/4 cup original unsweetened almond milk or soy milk

Preheat oven to 400 degrees.  Coat two large baking sheets with cooking spray.

Pat calamari dry with a paper towel. Cut tubes crosswise into 1/2-inch thick rings (do not cut tentacles). Set aside.

Combine, tortilla chips, corn flakes and seasoning in a food processor and process until finely ground.  Transfer mixture to a bowl.

In a separate bowl, whisk together almond milk, 2 tablespoons of the brown rice flour and black pepper. Place remaining 1/2 cup of flour in a large freezer bag.

Add calamari rings and tentacles to the bag with the flour and shake to coat. Working in batches, dip the flour-coated calamari into almond milk mixture and then into corn flake/tortilla mixture. Arrange calamari, in a single layer, on prepared baking sheets. Spray the surface with cooking spray.

Bake 15-20 minutes, until calamari is tender and coating is crisp and golden brown.

Serves 4

If you have a recipe that needs revision contact me at Gloria@ChefGloriaB.com.  If you want someone to cook your recipes or mine call or email me.  See my website at www.ChefGloriaB.com

 

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