2007-09-24

Eat more vegs

I just finished to read this in Leicester Mercury online edition:

EAT MORE VEG

10:30 - 21 September 2007
More than seven out of 10 people are failing to eat the recommended five daily portions of fruit and vegetables.

Researchers for Cancer Research UK said in the East Midlands only 27 per cent were eating the recommended amount.
About a quarter of all cancer deaths are thought to be linked to unhealthy diets and obesity.
Sara Hiom, the charity's director of health information, said: "This lack of fruit and vegetables in the majority of diets in the East Midlands is worrying. We should all be eating more fruit and veg."


What are we eating?
As I´m concerned I know what I´m eating. I´m not sure if everybody knows it.

Searching information about Sara Hiom, I have found this interesting cancerbusting eating plan designed by the leading organic chef Daphne Lambert on "femalefirst":

7 Breakfasts

1. Broccoli in tomato sauce with garlic and basil When eaten together, broccoli and tomatoes help to reduce prostate tumours.
Serves 4 - 2 cloves garlic chopped 2 onions chopped Olive oil 2.5lb chopped tomatoes 1.5lb broccoli florets Large bunch of basil Soften garlic and onions in olive oil. Add the tomatoes and half a pint of vegetable stock; simmer for 45 minutes until thick. Blitz in a food processor, stir in torn up basil. Steam the broccoli. Do not overcook.
Toss the broccoli in the tomato sauce and serve. For a more substantial dish, you can also add wholewheat pasta.

2. Beetroot and tomato risotto The anti-cancer properties of allysulfides found in garlic are enhanced by selenium (brown rice) and carotenes (beets).
Serves 4 - 3 tablespoons olive oil 3 garlic cloves, chopped 2 onions, chopped 8oz (225g) brown risotto rice 16fl oz (450ml) vegetable stock 3 peeled beetroot, cubed 1lb (450g) ripe tomatoes, peeled and chopped Salt and pepper Chopped parsley Heat oil with a little water. Add garlic and onion; cook for one minute. Add rice and stir well.
Add beetroot and stock.
Simmer with the lid on until the rice is tender, add more stock if needed. Stir in the tomatoes and cook for five minutes.
Garnish with parsley.

3. Sprouted lentil and avocado salad Lentils are rich in isoflavones which reduce the risk of breast and prostate cancer.When sprouted, they are a good source of vitamin C. Avocados contain lutein, which protects against prostate cancer.
Serves 2 - 4oz (110g) sprouted green lentils 2 shallots, finely diced 1 clove garlic, finely diced Half a lemon, zest, juice 1 tablespoon olive oil 1inch piece ginger, grated Half a teaspoon cumin Half a teaspoon turmeric Salad leaves (rocket, garden cress, spinach, cos) 1 avocado Combine lentils, shallots and garlic in a bowl.
Mix the lemon juice, olive oil, cumin, turmeric and ginger together and pour over lentil mixture.
Divide the salad between two plates, pile the lentils on leaves, finely slice the avocado on top.

4. Baked mackerel fillet with green leaf salad and a citrus chilli dressing. Mackerel is an excellent source of omega 3 fatty acids which protect against breast and other cancers. Raw green leaves are a rich source of chlorophyll, a powerful healer.
Serves 4 - 4 mackerel fillets 2 tablespoons olive oil Half a lemon, juice, zest 1 clove garlic, chopped Watercress, lamb's lettuce, mint, fennel, flat leaf parsley Dressing: 2 tablespoons orange juice, 1 tablespoon lime juice, 4 tablespoons Mix olive oil, garlic and lemon.
Place mackerel on an oiled tray. Pour over the marinade.
Leave for 15 minutes. Divide leaves between four plates.
Blend dressing ingredients.
Bake the fish at 180C for 12 minutes. Place fillets on leaves and drizzle over the dressing.

5. Grilled sardines with lemon and garlic and wilted spinach salad. Eating onion and garlic appears to lower the risk of breast, oesophageal and stomach cancer.
Serves 2 - 6 sardines scaled, head and guts removed 2 cloves garlic, chopped Juice and zest of 1 lemon 1 tablespoon olive oil Flat leaf parsley 2 handfuls of spinach 6 tablespoons olive oil 2 garlic cloves, chopped 3 onions, finely chopped Salt and black pepper Place sardines in a grill dish.
Mix lemon, garlic and olive oil and pour over fish.
Marinade for 30 minutes, then grill for 10 minutes.
Roughly chop parsley and spinach.
Cook garlic and onions in the olive oil, toss in the green leaves and cook gently until they begin to soften and wilt.
Serve three sardines to each person with the salad on the side.

6. Chunky vegetable and white bean soup. A diet rich in vegetables and pulses reduces the risk of colon cancer. The fibre helps eliminate free radicals.
Serves 4 - 1 tablespoon olive oil 1 onion, chopped 4 garlic cloves, chopped 1 carrot, peeled and diced 2 sticks celery, diced 1 leek, trimmed and sliced 1 turnip, peeled and diced 1 teaspoon tomato puree 2 pints vegetable stock 1 14oz tin haricot beans 2oz broccoli florets 2oz shredded spinach Chopped parsley Over a low heat, soften the onion and garlic in the olive oil.
Add carrot, celery, leek and turnip; cook for two minutes.
Stir in the tomato puree, add the stock, bring to boil, simmer for 20 minutes.
Add the haricot beans and cook for 10 minutes.
Add the broccoli and spinach, cook for two minutes, season and serve with chopped parsley.

7. Broccoli sprout salad. Use three-day-old broccoli sprouts for their superior anti-cancer fighting chemicals.
Walnuts are a good source of omega 3 fatty acids. All nuts are best eaten raw as cooking them is liable to damage the fatty acids.
Serves 2 - 2 handfuls of broccoli sprouts 1 bunch watercress 2 red peppers, seeded and cut into thick slices. 1 avocado, stoned, peeled and cut into thick slices 8 walnuts 2 tablespoons walnut oil 1 teaspoon balsamic vinegar.
Arrange the broccoli, watercress, peppers, avocado and walnuts in a bowl.
Mix the oil and vinegar together and drizzle over the salad.

Thanks Daphne.
Glance at it.
Enjoy it.

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