Green Tea & Chocolate: The Cancer Slayer Chronicles

Bit By The Green Smoothie Bug

One hundred and fifty days of green smoothies.

What does that mean exactly? That means I kept my first New Year's Resolution. Ever.

It started off as a 30-day challenge and then I was hooked. A "green smoothie," by the way, is a smoothie containing some sort of dark, leafy green (kale, spinach, chard, bok choy, etc.). The idea is to drink your veggies (though there is plenty of debate between the juice versus smoothie camps -- a debate I won't get into today).

Back to the challenge: One green smoothie for breakfast every day since the weekend following Christmas -- and sometimes one for dinner or a late afternoon pick-me-up. It has helped that Joe's on the bandwagon, too -- and that we splurged and spent the Christmas bonus check on a Vitamix (which is like having two horses on your counter ready to spring into some serious action at any moment).

The challenge, hosted by Simple Green Smoothies, provided great support, inspirational recipes, and tips (like, to avoid gross-out start with Beginner's Luck).

And then I started experimenting on my own, tossing this and that into my blender. But not totally at random. I learned from SGS that you almost always have smoothie success if you keep these "rules" in mind:

~ Winning ratio: 2 cups greens, 2 cups liquid, 3-4 cups fruit (makes 2 servings)

~ Make one of your cups of fruit a frozen fruit and you don't need ice

~ Blend the greens with the liquid first, then add the rest of the fruit to avoid leafy clumps

~ A banana can save a smoothie that needs a little something to improve it

~ Throw a couple of dates in to sweeten a smoothie

And this is just me, but I also add a couple tsps of matcha green tea powder and a sprinkle of chia seeds to my smoothies for cancer-fighting super powers!

Some of our family-invented favorites:

Lime-tastic!

2 cups baby kale (ribs removed)

1 cup coconut water

1/2 an English (seedless) cucumber

1/2 a lime (peel and all)

1 banana

1 cup frozen pineapple

 

Blueberry Ginger Cooler

2 cups baby spinach

2 cups coconut milk

1 banana

1 cup frozen blueberries

1 pear

1 inch chunk of fresh ginger

 

Lime Vitell (named by Nia, and given 3 stars by Nia!)

2 cups baby kale

2 cups coconut milk

1 handful cilantro

2 bananas

1 avocado

1/2 a lime (peel and all)

a few pinches of unsweetened coconut

 

Joe's Honeydew Smoothie

2 cups greens

2 cups coconut water

2 generous cups of fresh honeydew

1 cup frozen pineapple

1/4 of a lime (peel and all)

 

Blackberry Zing!

2 cups greens

1 cup coconut water

1 cup fresh squeezed orange juice

1 orange (peeled, seeded)

2 bananas

1 cup frozen blackberries

 

Cheers!

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Eating the Rainbow: Green (Chilling Out With Kale, 3 Ways)

Roasted Broccolini

Broccolini, or "Broccoli Baby," is the new in-season darling in our house.

We've eaten it several times in the last week, straight off the platter with our fingers, like these little spears are crispy, salty, green French Fries. In my opinion, they are way tastier than French Fries!

What follows is my basic recipe for preparing it. It is really more of a method than a recipe since it is simply olive oil, salt, and the broccolini. The trick to this scrumptious side dish that even children will adore is in the oven temp, the rack position, and the cooking time.

The best part is that the whole thing takes 20 minutes, from cutting board to serving platter.

Roasted Broccolini; serves 2

1 bunch broccolini (resembles broccoli but with a long stem & small floret)

extra virgin olive oil

salt

Directions:

Preheat the oven to 400 degrees with the racks in the top third of the oven.

Meanwhile, slice off the ends of the broccolini (just a quarter inch).

Spread the broccolini on a roasting pan, giving space between each stem. If you are doubling the recipe, spread among more than one roasting pan. If the broccolini are stacked, they will steam more than roast.

Drizzle with olive oil and sprinkle with salt. I tend to be generous.

Roast the broccolini for 15 - 18 minutes, checking toward the end for your own preference in crispiness. I like mine a little scorched. If using more than one roasting pan, switch their positions half way through to ensure even cooking.

Enjoy!

Asparagus: It's What's for Dinner

I love asparagus season. It always comes right around my birthday so I feel a special bond with the little plant. We've been cooking it up a lot around here lately, so I thought I'd share our favorite asparagus recipe of the moment -- fast, easy, delicious. (Though you can't go wrong keeping it simple & merely boiling the asparagus for a few minutes and serving it along side your breakfast, lunch or dinner).

Asparagus Gribiche, adapted from Heidi Swanson's Super Natural Everyday

Serves 6

1 1/2 lbs fingerling potatoes, unpeeled, scrubbed & dried

1/2 cup plus 2 TBSP extra virgin olive oil

Fine-grain sea salt

1 bunch of asparagus, ends snapped off, chopped

4 large eggs, hard boiled & peeled

2 TBSP red wine vinegar

1 tsp Dijon-style mustard

2 shallots, chopped

1 TBSP chopped fresh parsley

1 TBSP chopped fresh tarragon

1 TBSP chopped fresh chives

2 large handfuls of arugula, washed & dried

Directions:

Preheat the oven to 400 degrees with two racks in the top and middle of the oven.

If the potatoes aren't tiny, slice them into pieces no larger than your thumb. Use your hands to toss the potatoes with 1 TBSP of olive oil, sprinkle with a big pinch of salt, and turn out onto a baking sheet. Roast until they are cooked through and starting to brown, about 30 minutes.

About 15 minutes before the potatoes should be done, toss the asparagus with 1 TBSP of the olive oil, sprinkle with salt, arrange in a single layer on a second baking sheet and place in the oven as well. You are aiming to have the potatoes and asparagus finish cooking at roughly the same time.

To make the dressing, mash just the yolk of one of the hard boiled eggs in a medium bowl. Very slowly add the remaining 1/2 cup of olive oil, beating constantly; the dressing should look smooth and glossy. Whisk in the vinegar, then the mustard. Stir in the shallots, herbs, and 1/4 tsp. salt.

Coarsely chop the remaining eggs and egg white, and fold them into the dressing.

Put the arugula in a large bowl. On top, put the warm potatoes and asparagus and gently toss with the dressing.

Enjoy!

(Note, Heidi Swanson's original recipe called for broccoli instead of asparagus, which is equally as delicious. Follow the same recipe, substituting 12 ounces of broccoli florets. If you can't get your hands on such a wide variety of fresh herbs, just use and equivalent amount of the ones you can find. If you don't like arugula, simply leave it out.)

 

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The Cruciforms: Immune-Stimulating, Anticancer Warriors

"The Cruciforms"? New boy band? Not so much. 

Rather they are winter's shining stars of the veggie world: Brussels sprouts, bok choy, Chinese cabbage, broccoli, cauliflower, etc -- and we eat them as much as we can each week, at least 3 times.

Three times a week is the magic number researchers at the Cancer Research Center of the University of Pittsburgh discovered. Vegetables containing sulforaphane (our cruciform heroes) were shown to considerably increase the action of the immune system against tumors when consumed three times a week. Second, "tumor-carrying rats that consumed sulforaphane were shown to have half as much risk of developing metastases as those that did not." (Servan-Screiber, Anticancer, pg. 135)

Note, however, that boiling cabbage and broccoli kills their sulfaoraphane molecules.

This week I discovered a new Brussels sprouts recipe that we liked so much I cooked it twice already. It's from anticancer rock star, Kris Carr's, cookbook Crazy Sexy Kitchen and she writes this intro to the recipe:

Are you ready to become a Brussels sprouts addict? This dish is redic! Whether it's a Tuesday night dinner or a holiday celebration, everyone will want a heaping serving of this stupendous side-dish. (pg. 208)

So, there you have it. Kris & I agree -- you've got to make this dish this week!

Roasted Brussels Sprouts with Pistachios and Cipollini Onions (from Crazy Sexy Kitchen; serves 4)

Cancer-fighting powers:

Brussels sprouts ~ Cruciform vegetables contain sulforaphane and indole-3-carbinols, which are powerful anticancer molecules. They are capable of detoxifying certain carcinogenic substances. They prevent precancerous cells from developing into malignant tumors. They also promote the suicide of cancer cells and block angiogenesis. Consume 3 times a week.

Onions ~ The sulfur compounds in the alliaceous family (garlic, onions, leeks, shallots, chives) reduce the carcinogenic effects of nitrosamines and N-nitroso compounds, which are created in over-grilled meat and during tobacco combustion. They promote cell death in colon, breast, lunch, and prostate cancer, as well as in leukemia. All the herbs in this family also help to regulate blood sugar levels.

Olive oil ~ The green tea of the Mediterranean diet. Olives and olive oil contain particularly high concentrations of phenolic antioxidants. Olive oil is richer in antioxidants if it is cold-pressed, extra-virgin oil. Researchers have found that the consumption of olive oil by women taking Herceptin may increase the efficacy of the medication because the polyphenols and oleic acid in olive oil can inhibit expression of the HER2 gene.*

3 cups Brussels sprouts, cleaned and halved

1 cup cipollini onions or shallots, peeled and quartered

1/4 cup raw pistachios

1/2 tsp black pepper

1/2 tsp sea salt

Pinch of red pepper flakes

2 TBSP olive oil

3 TBSP sherry vinegar

Directions:

Preheat the oven to 375 degrees. In a bowl, combine all the ingredients. Give it a good mixing.

Roast the Brussels sprouts mixture on a sheet pan for 12-15 minutes, shaking the pan about halfway through to ensure even cooking.

Serve hot. 

 *Cancer-fighting nutritional info comes from David Servan-Schreiber, MD, PhD: Anticancer: A New Way of Life.

 

Eating the Rainbow: Green (Chilling Out With Kale, 3 Ways)

We all need to chill out. Seriously.

Our bodies are currently in a state of hyper inflammation. Inflammation in and of itself is a good and necessary thing. It is how our bodies heal when we are hurt or sick: Specialized cells and proteins respond to the injured area, sealing it off, destroying damaged tissue, killing invading bacteria.

But an over-active inflammatory system can cause damage, like an out of control fire. 

Our immune systems are charged with keeping everything in balance: Knowing when to bring on the heat, and when to cool things off. 

Some foods promote inflammation (sugar, omega-6-heavy cooking oils, dairy, processed meats, alcohol) while others help to cool the body, like kelp, turmeric, almonds, wild salmon, shiitake mushrooms, green tea, papaya, blueberries, olive oil, sweet potatoes, and your dark leafy greens.

Chronic inflammation plays a role in many types of cancer. 

Just like immune cells gearing up to repair lesions, cancer cells need to produce inflammation to sustain their growth. To this end, they begin an abundant production of the same highly inflammatory substances seen in the natural reparation of woods. They act as chemical fertilizers promoting cell reproduction -- in this case, cancer cell reproduction. Growing tumors use these substances to help themselves develop and to make the barriers surrounding them more permeable. The very process that enables the immune system to repair lesions and pursue enemies in all the body's recesses is diverted for the benefit of the cancer cells. They exploit it to spread and reproduce.

The overproduction of inflammatory factors throws neighboring white blood cells into disarray. The natural killer cells and other white blood cells are neutralized. They don't even try to fight the tumor, which prospers and grows in plain sight. ~ Servan-Schrieber, David; Anticancer. pg. 43-44 

To this end, we eat a lot of kale around here.

Kale and other green fruits (honeydew!) and vegetables are also full of Vitamins C & K, calcium, folate and potassium. Good things in these veggies (sulforaphane, isothiocyanate, and indoles) fight numerous diseases by eliminating toxic waste from the body.  

I used to simply dunk kale in boiling water for a minute or two, and then stir it around in some hot olive oil, garlic & salt and call it good, which is great, but a little boring every night. So lately I've been experimenting with kale recipes and I've found some winners (one with coconut and another that doesn't require any cooking!). 

Kale Method #1: Massage It ~

Kale Salad (serves 6, large portions; from EatingWell Magazine, September 2012)

2 bunches of kale

1/2 cup freshly grated Parmesan cheese

1/3 cup extra-virgin olive oil

1/4 cup lemon juice

2 minced garlic cloves

1 TBSP soy sauce

1/2 tsp freshly ground pepper

1/4 tsp salt

Directions:

Strip the kale. Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. 

Add the Parmesan, olive oil, lemon juice, minced garlic, soy sauce, pepper and salt to the greens.

With clean hands, firmly massage and crush the greens until the volume is reduced by about half (1-2 minutes). They should look a little darker and somewhat shiny and have a silky, soft texture.

Serve.

Kale Method #2: Roast It ~

Kale Salad (serves 4; from Heidi Swanson's Super Natural Every Day)

1/3 cup extra-virgin olive oil

1 tsp. toasted sesame oil

2 TBSP soy sauce

1 bunch of kale, chopped, stems trimmed, large ribs removed

1 1/2 cups unsweetened large-flake coconut

Directions:

Preheat the oven to 350 degrees with two racks in the top third of the oven.

In a small bowl or jar, whisk or shake together the olive oil, sesame oil, and soy sauce. Put the kale and coconut in a large bowl and toss well with about two-thirds of te olive oil mixture.

Spread the kale evenly across two baking sheets. Bake for 12-18 minutes, until the coconut is deeply golden brown, tossing once or twice along the way. If the kale mixture on the top baking sheet begins to get too browned, move it to the lower rack.

Remove from the oven and transfer to the kale mixture to a medium bowl. Taste. Add more dressing as needed. Serve warm.

(Coconut is pretty amazing in it's own right.)

Kale Method #3: Boil & Saute It ~

Young Kale with Lemon and Garlic (serves 2 as a side dish; from Nigel Slater's Tender) (This is the version my kiddo likes best.)

2 large handfuls of torn kale

2 TBSP butter

a little olive oil

2 cloves garlic

a little lemon zest

the juice of half a lemon

Directions: 

Wash the greens and set them aside. Bring a pan of water to a boil. Salt it lightly, and cook the greens for no longer than a minute or two. They must retain their crispness and vigor. Drain and set aside.

Meanwhile, warm the butter and oil in a shallow pan, peel and crush the garlic, and soften it in the butter and oil. Add a little grated lemon zest (a couple of teaspoons should suffice), then, as the butter starts to froth, squeeze in the lemon juice. Lower in the greens and toss them gently in the hot, lemony garlic butter. Correct the seasoning and serve immediately.