Main Dishes for Skin Cancer Prevention (Recipes)
Preparing highly nutritious, skin cancer preventing dishes is not as difficult as you might think. With the following recipes you'll be whipping up tasty anti-skin cancer dishes in no time. Bon appetit!
However, before you get down to the recipes below, check out the section Diet for Preventing Skin Cancer and the section Foods for Fighting Skin Cancer which provide more general information about the role of diet in skin cancer prevention.
Apple and Onion Soup
Here's a recipe starring apples and onions, two of the best dietary sources of quercetin. Quercetin is 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 RecipeMinty Watercress Soup (Served Cold)
This super-nutritious soup with an irresistible 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 watercress daily can significantly reduce blood cell DNA damage and thereby reduce a person's overall cancer risk. Watercress contains a special mustard oil that is known to have significant anti-cancer properties, but some of the anti-cancer properties of these little peppery leaves may also be attributable to their high concentration of vitamin C, beta-carotene, and lutein. Also the mint featured in this soup may be beneficial as it is rich in called perillyl alcohol, a phytochemical that has been shown to prevent the formation of skin cancer in animals. See the Recipe
Asparagus with Quince Jam and Walnuts
Turbo-charge your anti-cancer diet by eating asparagus, a highly nutritious vegetable that is packed with cancer-fighting nutrients, including glutathione, beta-carotene, vitamin C, and N-acetylcysteine. In addition to asparagus, this mouth-watering recipe features walnuts which are rich in ellagic acid, a phytochemical that can act as a natural anti-carcinogen, anti-mutagen, and inhibitor of cancer. See the RecipeShrimp and Mushroom Risotto
This simple recipe helps you create a risotto that's full of nutrients and flavor. Mushrooms supercharged with 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
Super-Nutritious Broccoli Salad with Apples and Cranberries
Broccoli contains some extraordinary compounds that have been shown to induce apoptosis in cancerous cells, eliminate carcinogenic toxins, help prevent benign tumors from turning into malignant tumors,reduce DNA mutation, 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 Recipe
Romaine and Smoked Salmon Salad
Salmon provides an excellent source of the healthful omega 3-fatty acids which help protect the skin against UV damage. 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 antioxidant properties of this wholesome salad. The radishes in this dish detoxify the body and deliver a whopping amount of vitamin C, folic acid, and anthocyanins, all of which can help prevent cancer. See the Recipe
Zucchini Noodles (Zoodles) with Tomatoes and Avocado
This super-easy recipe pairs noodle-shaped zucchini strips ("zoodles") with creamy avocado and juicy cherry tomatoes to create a dish that is as good for your skin as it is for your taste puds. The cherry tomatoes are packed with lycopene, a carotenoid that has been proven to increase your body's natural ability to protect its cells from sunburn. The avocado, in turn, provides antioxidant vitamins, such as vitamin C and E, and glutathione, a "master antioxidant" that has been shown to boost the antioxidant effects of vitamins. See the Recipe
Tangy Tomato Soup with Basil
Not only do shallots and basil lend their flavor to create this hearty soup, but they also offer a multitude of health benefits, especially for people who want to reduce their risk of skin cancer. Shallots are one of the best natural sources of quercetin, a bioflavonoid that has anti-cancer, anti-fungal, anti-bacterial, and anti-inflammatory properties. Basil, on the other hand, is rich in flavonoids which provide antioxidant protection. See the Recipe
Curried Sweet Potato Soup
This delicious low-calorie soup offers a good wallop of nutrients that are thought to reduce the risk of skin 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. What's more, turmeric—the main ingredient in curry powder—is known to possess strong anti-tumor and anti-cancer properties. See the RecipeBarley Soup with Beans and Basil
Barley is loaded with selenium, with a mere cup of cooked barley containing more than 50% of the daily value for this trace mineral. A sufficient intake of selenium can greatly reduce your risk of skin cancer. The fresh basil this recipe calls for further strengthens the cancer-fighting powers of this dish as basil is rich in flavonoids known for their antioxidant powers. See the Recipe
Tomato, Cucumber and Red Onion Salad
Tomatoes possess several extraordinary properties that make them exceptional at helping prevent cancer. Their most notable 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 a pleasing flavor note to this dish but which also supplies compounds that can significantly 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 help protect the skin against UV radiation. The cherry tomatoes in this salad are packed with lycopene, a strong antioxidant, and are therefore beneficial for anyone who wants to reduce his or her risk of skin cancer. In addition, both red onions and capers are loaded with quercetin, a bioflavonoid that has anti-cancer, anti-fungal, anti-bacterial, and anti-inflammatory properties. See the Recipe
Carrot and Avocado Salad
You probably already know that carrots help maintain 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 about 30 percent less likely to develop full-scale tumors than the rats in the control group. Also the avocados in this salad are a concentrated source of cancer fighting nutrients such as glutathione, vitamin E, and vitamin C. See the Recipe
Want More Recipes?
For more recipes that may help lower your odds of developing skin cancer, go to the main recipe directory of HealWithFood.org's Guide to Preventing Skin Cancer.
