Preventing Cancer Through Diet

Last Updated on Tuesday, 1 November 2011 10:05 Written by Flax Monday, 31 October 2011 02:12

As October becomes November the Cancer Awareness society moves their focus from Breast Cancer Awareness Month (October) to Lung and Pancreatic Cancer Awareness Month (November).   While the Breast Cancer Awareness society has brought home the  “one in nine”  the more correct statistic for Jewish Ashkenzi women is “one in eight”.  The high rate is attributed to the “Jewish gene” – three mutations in the genes BRACA1 and BRACA2 – which raise the likelihood of breast cancer by 60-80 percent.  4,000 Israeli women are diagnosed with breast cancer every year, and 900 die of the disease.  Lung cancer however, is the most dangerous of all cancers and is responsible for 29% of all cancer related deaths.

The cancer society has acknowledged a link between unhealthy lifestyle choices and higher cancer risk.  Two significant ways to reduce the risk of cancer are through exercise and diet.  Healthy dietary choices include eating a plant based diet,  eating whole grains, reducing saturated fats (animal products), reducing trans fat omega-6 oils (hydrogenated vegetable oils) and instead, using oils that are high in omega-3.  The two foods that I consider to be the most beneficial to both preventing and curing cancer are flax seed and seaweed.

Flax, high in omega-3 is also one of the best sources of vegetable lignins, compounds that have anti-tumor, anti-estrogenic, and anti-oxidant properties.  While flax appears to have value in treating all cancers, it is of extra value in treating both colon and breast cancers as the cells of these cancers have estrogen receptors and can be inhibited by the anti-estrogenic compounds in lignins.

Seaweeds are vegetables that are  easily digested, contain ten to twenty times the amount of minerals as regular (land) vegetables and have an abundance of vitamins and minerals.  Seaweeds detoxify the body, remove residues of radiation, are beneficial to the thyroid, and improve liver function.  Seaweeds ability to help reduce growths and tumors is noted in ancient Chinese texts which claim “there is no swelling that is not relieved by seaweed”.

To mark the occasion of October and November Cancer awareness months, I offer a recipe which uses both flax-seed and seaweed.  Satisfyingly enough, no-one, other than yourself, will  know that they are eating seaweed, or flax-seed for that matter. I served this dish for Shabbat lunch (when we had company),  I didn’t get a single seaweed comment, and there were no left overs.

This recipe has two parts but it’s not complicated. If making the crust is overwhelming, then buy a frozen ready-made whole wheat crust and just enjoy the health benefits of the filling. I promise you though, the crust isn’t hard to make, and from beginning to end, it adds only 5 minutes of work and one mixing bowl. If you are up to it, it’s worth the effort because while my recipe calls for olive oil and flax-seed, you know that they what you are buying contains  margarine galore and not even a single, solitary, flax-seed.

Wishing everyone good health and happiness ad meah ve’esrim.

Ingredients:

Crust

  • 1 cup whole flour (spelt or wheat)
  • 1/4 cup olive oil
  • 1 tbsp ground flax-seed
  • 1/2 tsp Atlantic grey sea salt
  • 3 tbsp hot water
  • 1/2 cup water (apx.)

Preheat oven to 180 c (350 f)

Allow the the flax-seed and the salt to soak  in the hot water for 5 minutes. Pour the dissolved salt flax mixture into a bowl and add the remaining ingredients.  knead the dough until it is smooth. Roll out the dough into a thin layer and place in either a pie dish or a baking pan (any size or shape will work). Prick with a fork and bake at 180c (350f) for 10 minutes, until it is partially baked. Remove from the oven and set aside.

Wakame Filling

  • 2 tbsp olive oil
  • 1 onion, diced
  • 3 cloves garlic, diced
  • 1/2″ (1 cm) ginger, grated
  • 1 bunch beet leaves (mangold or kale), coarsely chopped
  • 2 carrots, sliced into matchsticks
  • 1/4 tsp turmeric
  • salt and pepper to taste
  • 1 tbsp wakame
  • 1 tbsp ground flax-seed, soaked in 4 tbsp water for 5 minutes
  • 1 small kohlrabi, slice into thin roundels
  • 1 thinly sliced carrot roundel

Soak the wakame in cold water for ten minutes.  Squeeze out the excess water and set aside.

Preheat oven to 180 c (350 f).

Heat the olive oil in a deep frying pan.  Add the onion, garlic, ginger and spices and saute for 5 minutes or until the onions are translucent. Add the beet leaves and the carrots and saute until the beet leaves are limp.   Remove from the flame and stir in the wakame and the the flax-seed. Spoon onto the half-baked pie crust.
Spread the kohlrabi roundels in a circle over the top of the pie to form a flower shape. Place the carrot roundel in the center of the circle. Carefully brush the kohlrabi flower with olive oil.
Bake for 25-30 minutes, until the top is golden.

Serve hot.

Serves 4-6 as a side dish.

Enjoy!

Sima Herzfeld Navon has a clinic for holistic medicine and nutritional healing.  She also teaches healthy cooking.

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Sup on Soup

Last Updated on Tuesday, 25 October 2011 12:04 Written by Flax Tuesday, 25 October 2011 11:35

Personally, after a month of holidays, I feel the need to lighten up the meals and drop off some of that extra weight.  One statistic claims that the average Israeli manages to gain 2.5 kilo (5 lbs.) over the month of Tishrei!  Perhaps what we really mean by mar-Chesvan is diet-Cheshvan.   Ironically enough, some of the best foods to assist in weight loss are bitter foods, examples of which include, radish and celery.  While eating a radish a day is beneficial for anyone trying to lose weight,  one of the best ways to feel full while shedding some weight is with a hearty vegetable soup.  Soup is a water based food that is extremely filling while also being low in calories.  To turn a vegetable soup into a full meal I add whole grains to the soup as a thickener while simultaneously adding nutritional value.  I also tend to puree my soups so that the individual ingredients become unidentifiable.  This trick is especially helpful with picky eaters who are afraid of new foods.

This recipe below is a healthier version of a Russian Spinach Soup. While the real Russian would use potatoes, I try to avoid that.  Potatoes happen to be one of the most fattening foods around, not a good choice for anyone wanting to lose weight.  Instead of using a potato, I use both millet and quinoa.  The grains thicken the soup in the same manner as a potato would, but they are a whole lot healthier.  While really any grain can be used here, I chose to use quinoa, for its nutritional value and millet as a wonderful way to balance the spinach.

Quinoa, considered only a few years ago to be exotic, is now a popular food.  The rise in popularity of quinoa  is due to its wonderful nutritional value.  Quinoa has the highest protein content of any grain, has more calcium than milk and is a very good source of iron, phosphorous, and vitamins B and E.  Millet on the other hand, might be one of the least used grains.

Millet is also high in protein and it has a rich silicon content.  Millet is a great food to eat while pregnant and it is helpful in preventing miscarriage. Millet is also used in  treating candida, this is due to its anti-fungal properties. Millet is  the most drying of the grains and is beneficial to a state of excess.  Eating millet during the month of  Cheshvan will help us to lose weight by restoring our normal balance after a month of feasting.  Combining spinach and millet is a very good practice.  While millet is very drying, spinach is very slippery.  The two foods harmonize each other both in flavor and by nature.

Ingredients:

  • olive oil
  • 1 onion, chopped
  • 4 stalks celery, chopped
  • 3 carrots, chopped
  • 2 bunches spinach, washed well
  • 1/2 bunch parsley
  • 5 sprigs dill
  • 2 liters water
  • 2 cups oat milk (optional)
  • 1/4 cup millet
  • 1/4 cup quinoa
  • 1 bay leaf
  • salt and pepper

Heat the olive oil in a soup pot. Saute the onion until they soften. Add the carrots and celery and continue to saute for five minutes more. Add the water and the oat milk and bring to a boil. Add the remaining ingredients and simmer on a low flame for one hour.  Remove from the flame and puree.

Serve hot.  Serves 6

Note: Adding a little bit of hiziki (seaweed) to your bowl of soup will add nutritional value as well as promote weight loss.

Sima Herzfeld Navon has a clinic for holistic medicine and nutritional counseling.  She also teaches healthy cooking.

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Simchat Torah Choucroute

Last Updated on Tuesday, 11 October 2011 10:50 Written by Flax Tuesday, 11 October 2011 10:19

Choucroute, a popular French dish, is traditionally eaten by Jews from Alsace-Lorraine on  Simchat Torah as well as on Purim. Choucroute, or choucroute garnie is French for dressed sauerkraut.  The word choucroute, pronounced Shoo-kroot,  is a phonologically francophonic form of the Alsacian word Sürkrüt, which is the German word for sauerkraut. This dish, German in origin became part of French culture after the French annexation of Alsace-Lorraine in 1648. The culinary preferences of the French and the Germans is extremely obvious in the ingredients of this recipe.  Both recipes call for fatty meats, sausages, potatoes and sauerkraut, the difference being that the Germans stew their dish in beer while the French stew their dish in white wine.

My wonderful readers might now be saying to themselves, “this dish doesn’t sound very healthy”.  So, here’s a little secret, this dish is about as unhealthy as you can get.  So to answer those of you who might be wondering why I make this dish, here’s the answer in a nutshell-my husband’s mother (z”l) came from Strausberg (hamevin yavin).

Two things I have learned about this dish.  First of all, people either love it or hate it.  Secondly it actually makes sense to serve it on Simchat Torah and on Purim.  Children, even children who have eaten a lot of candy can always find room for a hotdog and for grown-ups who like to have a l’chaim on these occasions, let me just say, this meal screams out for beer.

For those of you who are missing the healthy recipes, they will return next week, after the holidays are over.

Ingredients:

  • 2 tbsp oil
  • 1 onion, diced
  • 4 cloves garlic, chopped
  • 8 juniper berries
  • 3 bay leaves
  • 1 tsp caraway seeds
  • 1/2 tsp black pepper corns
  • 2-3 cans sauerkraut, rinsed and squeezed
  • 1 bottle Emerald Riesling, medium quality
  • 1 kilo (2.2 lb) corn beef
  • marrow bone (optional)
  • 12 frankfurters/sausages, assorted flavors (the stronger flavors are better here)
  • 6 chorizo sausages
  • 6 medium-sized potatoes, peeled and halved

Method:

Heat the oil in a very large pot.  Lightly saute the onion until it begins to soften.  Squeeze and rinse the sauerkraut and add one of the cans.  Add the wine, spices, corn beef and the remaining sauerkraut. If necessary, add a little bit of water or some more wine so that the corn beef is completely covered.  Cover the pot and cook for two-three hours or until the corn beef is tender.  Add the chorizos, potatoes and assorted sausages and cook for thirty minutes more.

Serve hot on a bed of mashed potatoes.

Serves 12-15.

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