The Breast Health Cookbook: Fast and Simple Recipes to Reduce the Risk of Cancer

by Rita Mitchell RD, Bob Arnot, Barbara Sutherland PhD

Overview

The Breast Health Cookbook contains a collection of delicious and nutritious recipes designed to help reduce the risk of developing breast cancer.

Product Details

ISBN-13:	9780316095280
Publisher:	Little, Brown and Company
Publication date:	10/01/2002
Edition description:	REPRINT
Pages:	272
Product dimensions:	6.00(w) x 9.25(h) x (d)
Age Range:	13 Years

Table of Contents

	Introduction
Part I7
	How Foods May Help Protect You from Breast Cancer	9
	The Menu Plans	24
Part II	Recipes	45
	Breakfast	47
	Soups and Stews	88
	Sandwiches	111
	Main Courses	120
	Main-Dish Salads	166
	Side Dishes--Grains and Legumes	178
	Side Dishes--Vegetables	192
	Side Salads	200
	Desserts	221
	Index	253

Recipe

Date Breakfast Bars

Rita's daughter Laura likes to take a couple batches of these bars back to college with her after she's been home on break. Her friends all look forward to having them as study break snacks. The bars travel well in a sealed plastic bag. Bake the bars on the weekend to have for breakfast or snack during the week. One taste judge commented: "This is absolutely delicious. It's crunchy and yet moist, and the contrasting texture of the dates and walnuts is very satisfying. It's very sweet, which I love. I would even serve this as a dessert!"

Yield: 8 servings
Preparation Time: 15 minutes
Cooking Time: 35 minutes

Ingredients:
1/2 cup whole wheat flour
2 tablespoons packed soy protein powder
1 teaspoon baking powder
1-1/4 teaspoons cinnamon
1-1/2 cups rolled oats
1/2 cup chopped pitted dates
1/4 cup chopped walnuts
1 large egg
1/2 cup brown sugar
1/4 cup white sugar
1/4 cup extra-light olive oil
1/2 cup applesauce
1/8 teaspoon vanilla extract

1. Preheat oven to 350° F.
2. Stir together flour, protein powder, baking powder, and cinnamon. Add oats, dates, and walnuts and stir to combine.
3. In another bowl, beat egg. Add sugars and beat until well blended. Add olive oil; continue beating until well mixed. Stir in applesauce and vanilla.
4. Make a well in the center of flour mixture. Pour in egg mixture and stir gently until just mixed. Do not beat.
5. Spread mixture in an 8 x 8-inch nonstick pan that has been lightly brushed with olive oil. Bake in preheated oven for 35 minutes or until toothpick inserted in the center comes out clean.
6. Remove from oven and cool for 10 minutes before removing from pan.

Fresh Soybeans and Vegetables with Black Bean Sauce

Black bean sauce is made from fermented black beans and has a rich pungent flavor. It is used to season many Asian dishes and provides the complimentary background flavor for this dish.

Yield: 2 servings
Preparation Time: 15 minutes
Cooking Time: 5 minutes

Ingredients:
1 tablespoon cornstarch
1 cup water
1 tablespoon dry sherry
1/2 tablespoon tamari soy sauce
Pinch sugar
1 tablespoon black bean sauce
1 teaspoon canola oil
3 medium green onions, chopped
4 cloves roasted garlic, crushed
1 cup cauliflower florets (grape-size pieces)
1 cup sweet red pepper strips
1/2 cup 1-inch pieces Chinese long beans or other green beans
1 cup fresh green soybeans
2 cups cooked brown rice

1. In a small bowl, mix cornstarch with 1/4 cup of the water to a smooth paste. Add remaining water, sherry, soy sauce, sugar, and black bean sauce. Stir to combine; set aside.
2. In a medium nonstick skillet or wok, heat canola oil over medium-high heat; add green onions, garlic, cauliflower, sweet red pepper, and green beans. Cook for 2 minutes, stirring constantly. Add soybeans; stir to mix.
3. Add cornstarch mixture; stir constantly until sauce comes to a boil.
4. Serve over brown rice.

Tricolor Pasta with Tomato and Soybean Sauce

Rita used to be teased about cooking with soybeans until she started serving fresh green soybeans to friends. They especially like this quick, easy pasta dish.

Yield: 2 servings
Preparation Time: 20 minutes
Cooking Time: 10 minutes

Ingredients:
2 teaspoons olive oil
1/4 medium onion, chopped
1/2 medium green bell pepper, stems, seeds, and membranes removed; chopped
4 medium mushrooms, sliced
4 cloves roasted garlic, chopped
1/2 cup tomato puree
1/4 cup vegetable stock, homemade or canned
1 cup fresh green soybeans
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon dry basil
1 tablespoon chopped Italian parsley
2 cups tricolor spiral pasta
1 tablespoon freshly grated Parmesan cheese

1. In a medium nonstick skillet, heat olive oil over medium heat; add onion. Cook for 5 minutes, until onion is a deep golden brown. Add green pepper, mushrooms, and garlic. Cook for 2 minutes longer, until vegetables are soft.
2. Add tomato puree, stock, soybeans, salt, pepper, and basil. Bring to a boil. Add parsley. Set aside.
3. Meanwhile, bring 4 quarts of water to a boil; add 1/4 teaspoon salt and a few drops of olive oil. Add pasta and cook for 10 minutes, until tender.
4. Drain pasta. Serve topped with sauce and sprinkled with Parmesan cheese.

Copyright © 2001 by Robert Arnot, M.D.

Editorial Reviews

The Barnes & Noble Review
It's one thing to know what's supposed to be good for you, and quite another to incorporate it into your diet. Dr. Robert Arnot is a persuasive proselytizer for food as preventive medicine, and this companion cookbook to his bestselling The Breast Cancer Prevention Diet showcases 172 recipes for change.

Arnot was inspired by his wife, Courtney, whose mother contracted breast cancer at an early age. While Courtney wanted to protect herself against cancer, she rejected the soy burgers, miso, and other foods her husband stocked in the refrigerator because they did not taste good to her. Arnot turned to two nutritionists and scientists at the University of California to help create delicious meals that would also fight disease. A panel of discerning family, friends, and neighbors acted as taste judges.

The recipes that passed the test are organized in such categories as breakfast; soups and stews; sandwiches; main courses; main-dish salads; side dishes; side salads; and desserts. Within each of these chapters, recipes are clustered around three separate culinary styles: Asian, New American, and Mediterranean. Arnot provides good pantry tips for all three, and many pages of appealing menu plans.

Overall, the recipes are easy to prepare. They rely on the superfoods that increase protection against breast cancer: cruciferous vegetables, flaxseed, and all forms of soy (soy, tofu, miso, fresh green soybeans, soy milk, soy protein powder, and soy sauce). The plan for each day calls for plenty of fiber and nine servings of fruit and vegetables a day. Many of the recipes also have notes on how to convert them to provide extra prostate cancer protection. (Ginger Curwen)

bn.com

Having researched cancer-preventative foods, Dr. Arnot was disappointed when women seemed uninterested in his recommendations. He has since learned "the three most important criteria" for healthy meals: "Taste, taste, taste." In this companion volume to the bestselling The Breast Cancer Prevention Diet, Arnot offers an array of recipes featuring the foods most likely to help people avoid breast cancer (and prostate cancer as well). With more than 150 recipes from nutritionists Rita Mitchell and Barbara Sutherland, the book is structured around ethnic categories of diet Asian, New American, Mediterranean along with suggested meals. Recipes are provided for main courses, sandwiches, soups, desserts and more. The recipes frequently involve soy products, which Arnot believes are key for preventing cancer. The quality and inventiveness of the recipes is uneven. There are, for example, healthier but not particularly original versions of minestrone soup and macaroni and cheese. Some recipes Goat Cheese with Melon may be appealing, but aren't specifically anti-cancer fare. Most interesting is the dessert chapter, which offers a number of enticing treats including a Cheese Tart and Ginger Yogurt. Overall, the recipes are not unique or superior to those found in many other low-fat or "healthier" cookbooks. But facts like "women in the Far East have 90 percent less breast cancer than American women" will grab the reader's attention. And given Arnot's visibility as chief medical correspondent for NBC News, early sales are likely to be brisk. National television and radio interview campaign. (Oct. 3) Copyright 2001 Cahners Business Information.

Publishers Weekly