Main Dishes for Pancreatic Cancer Prevention (Recipes)
Want to learn how to prepare mouthwatering main dishes that can also help in the battle against pancreatic cancer? This section contains a bunch of recipes for main dishes starring anti-cancer foods like beets, carrots, salmon, arugula, tomatoes, mushrooms, apples and onions. But before you get started on any of these recipes, you might want to take a look at the page Diet Tips for Pancreatic Cancer Prevention and the page Foods That Help Prevent Pancreatic Cancer which provide more general information about pancreatic cancer risk and how it is linked to your diet.
Beet and Carrot Salad with Ginger
This recipe pairs beets with carrots to create a potent weapon for fighting pancreatic cancer. Several studies have found betacyanin, a phytochemical responsible for beets' intense purple color, to be highly effective at preventing cancer while carrots contain falcarinol—a compound that has been shown to inhibit the development of cancer. The anti-cancer compounds in beets and carrots are heat-sensitive and therefore it is best to eat these powerful root vegetables raw like in this salad.
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Fennel and Strawberry Salad
Upgrade your Pancreatic Cancer Prevention Diet with this mouthwatering salad! This recipe uses crisp fennel, juicy strawberries, refreshing cucumber, and crunchy walnuts to create a super-healthy salad that is full of vitamins and other nutrients. The walnuts and strawberries in this salad are loaded with antioxidants, and fennel is rich in folate, fiber, and vitamin C. Fennel also contains anethole which is a powerful anti-cancer compound. See the Recipe
Beet and Carrot Soup
This recipe pairs beets with carrots to create a wonderful crimson soup that is bursting with nutrients that help prevent pancreatic cancer. Several studies have found betacyanin, a phytochemical responsible for beets' intense color, to be highly effective at preventing cancer while carrots contain falcarinol, a compound that has been shown to inhibit the development of cancer. See the Recipe
Arugula, Avocado and Tomato Salad
While very low in calories, arugula – also known as rocket – delivers a whopping amount of health boosting phytochemicals. It is a particularly good source of glucosinolates which are converted into isothiocyanates by the enzyme myrosinase when the plant is chewed. Isothiocyanates are known to neutralize carcinogens and to inhibit cancer cell proliferation. Also the tomatoes and avocados in this salad possess anti-cancer and antioxidant properties, and the vinegar used to add depth and flavor to this dish contains compounds that can reduce the glycemic index rating index of the meal. Low glycemic meals help control the production of insulin and insulin-like growth factor, hormones that can stimulate tumor proliferation, progression, and spreading within the body. See the RecipeWholewheat Pasta with Nettle Pesto
Don't worry, this pasta dish featuring young nettle leaves won't sting your mouth! Young, blanched nettle leaves are completely edible, and they are packed with antioxidants and flavonoids. The whole wheat pasta this recipe calls for is a healthy alternative to the traditional white pasta. See the RecipeShrimp and Mushroom Risotto
Here's an easy recipe for creating a risotto that's full of flavor and nutrients. Mushrooms provide a good amount of ergothioneine, an antioxidant amino acid that has been shown to be highly effective at scavenging free radicals. Also shrimp are rich in antioxidant compounds such as astaxanthin, a carotenoid that also gives shrimp their pink color. See the Recipe
Apple and Onion Soup
Here's a wonderful recipe starring onions and apples, two of the best dietary sources of quercetin, a bioflavonoid that has strong anti-cancer properties. Studies have associated the consumption of both apples and onions with a reduced risk of many cancers. See the RecipeWholesome Winter Pea and Watercress Soup
This light, peppery soup with a wonderful velvety texture draws on the health benefits of watercress, a super food that has been used to treat a wide range of ailments for centuries. Recent research suggests that eating fresh watercress daily can significantly reduce blood cell DNA damage. DNA damage in blood cells is an indicator of a person's overall cancer risk. Watercress contains a special mustard oil that is known to have significant anti-cancer properties. But the anti-cancer properties of watercress may also be attributable to the high levels of vitamin C, beta-carotene, and lutein contained in these little peppery leaves. One study found that consumption of watercress increased test subjects' blood levels of lutein and beta-carotene by 100% and 33%, respectively. Also the onion featured in this soup has anti-cancer properties. See the Recipe
Tangy Tomato Soup with Basil
Not only shallots, garlic and basil lend their flavorss to create this hearty soup, but they also offer several health benefits, especially for people who want to reduce their risk of pancreatic cancer. Allicin, which gives garlic its infamous odor, has been shown to slow down and prevent certain types of cancer, when consumed regularly. Shallots, on the other hand, deliver quercetin, a bioflavonoid that has anti-cancer, anti-bacterial, and anti-inflammatory properties while basil is rich in flavonoids which provide antioxidant protection. See the Recipe
Curried Sweet Potato Soup
This delicious low-calorie soup is cram-full of nutrients that may help reduce the risk of pancreatic cancer. Sweet potatoes provide an excellent source of beta-carotene and vitamin C as well as unique root proteins which, according to preliminary studies, may have significant antioxidant properties. Also garlic, onion, and curry powder contain substances that have been shown to possess anti-tumor and anti-cancer properties. See the Recipe
ACE Salad
This summery salad works like magic to soothe your soul—and to give you extra protection against pancreatic cancer. It is loaded with the ACE vitamins (pro-vitamin A, vitamin C, vitamin E) that are famous for their strong antioxidant powers. See the Recipe
Radicchio, Cress and Pear Salad
Not only do garden cress and radicchio add a peppery edge to this refreshing salad, they also provide a number of health benefits. The beautiful red leaves of radicchio contain anthocyanins, the same plant pigments that give blueberries their intense color — and famous health benefits. Garden cress delivers glucosinolates, health-protecting compounds that have made Brassica vegetables – such cabbage, rocket, and broccoli – popular among health-conscious cooks. See the Recipe
Romaine and Smoked Salmon Salad
Salmon provides an excellent source of the healthful omega 3-fatty acids which are believed to have a protective effect against pancreatic cancer, in addition to their other health benefits. In addition to omega-3s, salmon contains astaxanthin, a carotenoid that has strong antioxidant activity. Also carrots are rich in carotenoids, especially beta-carotene, and can further enhance the cancer-fighting properties of this wholesome salad. The radishes in this dish detoxify the body and provide an abundance of vitamin C, folic acid, and anthocyanins, all of which can help prevent cancer. See the Recipe
Tomato, Cucumber and Red Onion Salad
Tomatoes are known to possess several extraordinary properties that make them exceptional at helping prevent cancer. Their most interesting quality: they contain lycopene which is a strong antioxidant. Also the onions in this salad can help reduce the odds of cancer. Onions are one of the best natural sources of quercetin, a bioflavonoid that has anti-cancer, anti-fungal, anti-bacterial, and anti-inflammatory properties. The cancer preventing effects of this salad may be further strengthened by balsamic vinegar, which not only adds layered flavor to this dish but which boasts compounds that can reduce the glycemic index rating index of the meal. Low glycemic meals help control the production of insulin and insulin-like growth factor, two hormones that can stimulate tumor proliferation, progression, and spreading within the body. See the RecipeSalmon Salad
This salmon salad makes a great anti-cancer meal. Salmon provides an excellent source of omega 3-fatty acids and the carotenoid astaxanthin, both of which are believed to have a protective effect against cancer. Also the cherry tomatoes in this salad have anti-cancer properties due to their high concentration of lycopene, a carotenoid with significant antioxidant activity. In addition, both red onions and capers are packed with quercetin, a bioflavonoid that has anti-cancer, anti-fungal, anti-bacterial, and anti-inflammatory properties. See the Recipe
Carrot and Avocado Salad
Everyone knows that carrots aid eyesight, but did you know that they are also an excellent anti-cancer vegetable? Carrots contain falcarinol—a compound that has been shown to inhibit the development of cancer. Researchers found that rats that had pre-cancerous tumors and that were fed carrots were one third less likely to develop full-scale tumors than the animals in the control group. Also the avocados in this salad deliver plenty of cancer-preventing nutrients including vitamin E and glutathione. See the RecipeBroccoli and Barley Soup
Broccoli may be one of the best foods you can eat if you want to turbo-charge your pancreatic cancer fighting diet. Broccoli contains some extraordinary compounds that have been shown to neutralize carcinogenic toxins, reduce DNA mutation, trigger apoptosis in cancer cells, help prevent the development of benign tumors into malignant tumors, and help prevent the spread of cancer from one organ to another. See the RecipeNourishing Nettle Soup
Nettles are a real treasure trove of antioxidants such as beta-carotene, zinc, selenium, vitamin E, vitamin C, and flavonoids. Many of these antioxidants are known to have a synergistic effect and to protect each other from oxidation, thereby enhancing the overall antioxidant prowess of this healthy soup. See the Recipe
Grandma's Chicken Soup
A laboratory test has now confirmed what grandmas have known for years: chicken soup is good for you. The researchers found that chicken soup and its main ingredients help inhibit the migration of neutrophils—white blood cells that swallow up bacteria and viruses responsible for infectious diseases. Your neutrophil count lies somewhere between 3,000 and 6,000 neutrophils per milliliter of blood, but chemotherapy and some radiotherapy treatments can lower your neutrophil count, making you more prone to getting infections. See the Recipe
Super-Nutritious Broccoli Salad with Apples and Cranberries
Broccoli contains some extraordinary compounds that have been shown to eliminate carcinogenic toxins, reduce DNA mutation, trigger apoptosis in cancer cells, help prevent the development of benign tumors into malignant tumors, and help prevent the spread of cancer from one organ to another. The cancer-fighting potential of raw broccoli—which this recipe calls for—appears to be particularly high: according to one study, cooking may destroy as much as 90% of sulforaphane—the key anti-cancer substance in broccoli. Besides broccoli, this salad boasts a number of other anti-cancer foods, including cranberries (rich in ellagic acid), sunflower seeds (packed with antioxidants such as vitamin E and selenium), and apples and red onions (excellent dietary sources of quercetin). See the RecipeFor more recipes that may help lower your odds of developing pancreatic cancer, go to the main recipe directory of HealWithFood.org's Guide to Preventing Pancreatic Cancer.
