Welcome to our kitchen!

Many oncology researchers agree that many cancers (some say as many as 60%!) could be prevented by simple changes in lifestyle. Foremost among the recommended changes are those having to do with what we eat and drink.

You may have heard the recommendation that everyone should eat five servings of fruits and vegetables each day. But did you know that is now considered to be the bare minimum? A number of studies indicate that cancer survivors and anyone else at high risk of developing cancer should have 9-10 servings of fruits and vegetables every day.

And the word is “heavy on the vegetables.” In other words, don’t try to get your healthy requirements in with fruits alone. Go for at least 5 vegetables and the balance of fruits.

New research also indicates that a diet high in carbs may increase the risk of some cancers. Scientists think carbs may increase cancer risk by causing blood sugar to rise quickly, causing a surge in insulin secretion which then causes cell division that can lead to higher levels of some hormones in the blood. These higher hormone levels can encourage some types of cancer.

Want another dose of cancer prevention every day in addition to eating more fruits and vegetables and cutting back on the carbs? Drink tea. Yes, it’s that easy! Black and green teas are among the food items highest in cancer-fighting antioxidants. And it doesn’t have to be anything exotic – it just has to be real tea. The standard grocery store teas that we all grew up with are black teas. Green teas are easy to find in the supermarket now, too. Decaf is fine; removing the caffeine has no effect on tea’s healthy properties. But herbal “teas” don’t count because they’re not made from real tea (which comes from a plant called camellia sinensis). While they may have other healthy properties, they don’t contain the antioxidants found in black and green teas.

Bottom’s up!

Recipes

“Feel Better Fast” Chicken Noodle Soup

This soup is easy, healthy, nourishing and delicious. It is well-tolerated by queasy tummies, and it gives those undergoing cancer treatments many of the important nutrients they need to get stronger. This recipe will provide 6-8 servings, but it can be doubled and tripled easily.

• 6 cups low-sodium, fat-free chicken broth or vegetable broth
• 2 cups water
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 medium onion, diced
• 2 cups cooked white meat chicken
• 1 package “No Yolks” wide noodles

Simmer vegetables in broth until tender. Add chicken and heat through. Add noodles 15 minutes before serving and simmer until noodles are cooked. Season to taste.

Chicken Noodle Casserole

One of the best tips we received from other survivors during our own recoveries from cancer was to use our “good days” to prepare extra meals and freeze them for use on our “not so good days.” The following was one of our favorites. Not only is it quick and easy to prepare, but it’s also a great comfort food.

To make ahead, bake the casserole according to the directions, then cover it with aluminum foil and freeze for up to two months. About an hour before serving, heat oven to 350 degrees and bake covered casserole for 45 minutes; uncover and bake 15 minutes more or until casserole is heated through.

• 8 oz. uncooked egg noodles
• 1 tablespoon canola oil
• ½ cup chopped onion
• 1 cup chopped celery
• 3 cups cut-up cooked chicken
• Salt and pepper to taste
• 1 can low sodium chicken broth (14 ½ oz.)
• 1 can condensed cream of chicken soup (10 ¾ oz.)
• 1 package (10 oz.) frozen green peas
• 1 can (4 oz.) sliced mushrooms, drained

1. Heat oven to 350 degrees. Spray 3-quart casserole with non-stick cooking spray. Cook noodles following package directions except cook 2 minutes less than directed.
2. While noodles are cooking, heat oil over medium-high heat. Saute onion and celery until tender, about 5 minutes. Stir in remaining ingredients.
3. Drain noodles and place in casserole. Top with chicken mixture. Cover and bake 30 minutes. Uncover and stir. Continue baking 15 minutes more.

Fatigue-Fighting Smoothie

Most people dealing with a diagnosis of cancer will experience fatigue at some point. Fatigue can be the result of the disease itself, chemotherapy and radiation treatments, surgeries, infections, intestinal upsets and the general stress that a cancer diagnosis brings.

Here’s an easy-to-prepare smoothie for those times when you don’t feel up to preparing or eating a full meal. It’s nutritious and soothing.

• 1 cup vanilla, strawberry or raspberry yogurt
• ¾ cup round oat cereal (like Cheerios)
• ½ cup fresh or frozen strawberries or raspberries
• ½ cup skim milk
• 1 tablespoon sugar
• ½ banana, sliced

Place all ingredients in blender. Cover and blend on high for 10 seconds. Stop blender and scrape sides. Cover and blend about 20 seconds more until smooth. Serve immediately. 2 servings.

Berry Banana Gelatin

Here’s a light and nutritious snack or dessert designed with chemotherapy patients or anyone battling nausea in mind.

• 2 cups boiling water
• 1 package (6 oz.) raspberry flavored gelatin
• 2 cups vanilla ice cream or frozen yogurt
• 2 medium bananas, sliced thin

Pour boiling water on gelatin in medium bowl. Stir until gelatin is dissolved. Stir in ice cream or frozen yogurt. Refrigerate about 30 minutes or until partially set.

Spray a 2-quart mold with cooking spray. Stir sliced bananas into gelatin mixture. Spoon into mold. Cover and refrigerate until firm (about 3 hours). Unmold onto place and serve.