Cooking For A Cure: Fighting Cancer With Food

Most of us have probably received what’s known as “the dreaded phone call.” For some reason, these calls usually come in the middle of the night, and they always bring bad news. My first one was in 1996, when my father called to tell me my mother had been diagnosed with breast cancer.

The world came to a screeching halt, and I wasn’t even the one fighting for my life. I cannot imagine how the news felt for my mother, who had already lost her younger sister to the same disease.

Fifteen years have passed, and thankfully, my mother won her battle against this devastating diagnosis. She was fortunate. Many more of my friends, co-workers and family members have not had the same good outcome. And as I get older, these dreaded phone calls are coming more often.

The National Cancer Institute estimates roughly one-third of all cancer deaths are diet-related. It seems what we eat can hurt us, but the good news is what we put in our mouths can also help us. More and more, experts are looking at how we eat to not only prevent cancer and a long list of other diseases, but to also help us stay healthy and enjoy the one life we’ve each been given.

Your first thought may be, “Healthy eating means I’ll have to give up foods that taste good.” Not true, although give your taste buds some time to adjust to a cleaner palate. The change will be worth it.

Rebecca Katz, author of “The Cancer-Fighting Kitchen,” writes in her book that “so many common foods—everything from broccoli to blueberries—have multiple cancer-fighting properties, including controlling blood sugar so you avoid insulin issues and obesity, which are major secondary risk factors for cancer.”

If your family is anything like mine, they’ve had enough of steamed broccoli, no matter how many times I tell them it’s good for them. I’m always looking for new ways to prepare this super-nutritious vegetable, so I asked two experts in town for their help. Jane Keller, owner of Caffè Tazza and herself a cancer survivor, shared with me her delicious recipe for Broccoli and Arugula Cannelloni. And Glenn Terrell, Culinary Development Chef for Brookshire Grocery Company, gave me his recipe for Broccoli with Oyster Sauce. Terrell also said it is equally as delicious with broccolini or gai lan, which is Chinese broccoli.

I’ve also included one of my family’s favorites, Brown Rice with Chicken and Broccoli. It’s easy and my kids love it.

It takes time and effort to make life changes to your diet, especially if you’re used to getting most of your meals through your car window. But a little time now to learn better eating habits seems to be a small price to pay for the possibility of living happily and healthily many more years to come.

BROCCOLI & ARUGULA CANNELLONI
SOURCE: JANE KELLER, OWNER OF CAFFÈ TAZZA

8 dried lasagna sheets (or fresh lasagna sheets, if available, to save time)
2 broccoli crowns, about 20 ounces
5 ounces arugula
1 cup ricotta cheese
Pinch of grated nutmeg
Salt and freshly ground black pepper
1 tablespoon capers
3 cups chopped tomatoes
1 cup Parmesan cheese, grated

Preheat oven to 400°F and lightly oil a rectangular baking dish. Bring a saucepan of lightly salted water to boil. Add lasagna sheets and cook according to box instructions. Meanwhile, steam broccoli and arugula in a pan for a couple of minutes to wilt. (Healthy hint: Only use 1-2 cups of water to steam and include the water when you mix the broccoli and arugula with the ricotta; it is full of nutrients.)

Mix broccoli and arugula together in a bowl with the ricotta, nutmeg and plenty of salt and black pepper (be sure to taste). Drain pasta, then divide the filling between each of the lasagna sheets, placing it in vertical piles down the middle of each sheet. Carefully roll the lasagna sheets up to enclose the filling, then place in a lightly oiled baking dish.

Mix the capers and tomatoes together in a bowl, then season with salt and pepper (be sure to taste) and pour over the top of the cannelloni. Dust with Parmesan, cover with foil and bake in the oven for 20 minutes. Serves 6.

BROCCOLI WITH OYSTER SAUCE
SOUCE: GLEEN TERRELL, CULINARY DEVELPMENT CHEF,
BROOKSHIRE GROCERY COMPANY

2 bunches gai lan (Chinese broccoli) or broccolini or broccoli florets, washed
¼ cup oyster sauce
1 clove garlic, minced
1 ½ tablespoons soy sauce
1 ½ teaspoons granulated sugar
1 tablespoon vegetable oil
2 teaspoons sesame oil

If using gai lan, cut stems from leaves, then cut the stems in half lengthways. Cut the leaves in half crossways. You can also use broccolini or broccoli.

Combine oyster sauce, garlic, soy sauce and sugar in a small bowl, and stir until the sugar dissolves.

Cook the gai lan (or broccolini/broccoli) stems and leaves in a large saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain. Transfer to a serving platter.

Heat the vegetable oil and sesame oil in a saucepan over high heat for 30 seconds. Pour over the gai lan. Drizzle it over the oyster sauce mixture and serve. Serves 4-6.

BROWN RICE WITH CHICKEN & BROCCOLI
SOURCE: LEIGH OLIVER VICKERY

3 1/2 cups low-sodium chicken broth
1 medium yellow Noonday onion, chopped
1 1/2 tablespoons minced garlic
2 (8-ounce) skinless boneless chicken breasts, cut into bite-sized pieces
1 cup long-grain brown rice
3 cups broccoli florets
2 teaspoons chopped fresh herbs, such as thyme or basil
1/4 cup toasted almonds

On medium-high heat, simmer 1/2 cup of the chicken broth in a large skillet with sides. Add onion and garlic and cook 6 minutes, or until tender. Stir in chicken, rice and remaining 3 cups broth. Bring to a boil. Tightly cover skillet and reduce heat to medium low. Simmer 30 minutes. Add broccoli (stirring once). Cover and cook 15 more minutes, or until rice is tender and all liquid is absorbed. Remove from heat and let sit (covered) 5 minutes; uncover and fluff rice with a fork. Stir in herbs and almonds and serve. Serves 3-4.