Take your cancer prevention diet to the next level by adding more colorful fruits, vegetables and spices to your plate.
There are thousands of compounds (a.k.a. polyphenols) in fruits, vegetables and spices. Some of the most important therapeutic ones are displayed below.
Generally speaking, the more colorful your cancer prevention diet is the better. When we eat a variety of colorful fruits and vegetables, we are more likely to take in the wonderful variety of nutritional compounds they contain. And, remember to always spice up your cancer prevention diet dishes! Spices will give your health a boost and, best of all, the compounds also add flavor!
This holiday season (and any other time of year), don’t be afraid to add more fruits, vegetables and spice to your dishes. Add this Roasted Asparagus Salad with Arugula and Hazelnuts to you cancer prevention diet this week. You could even try swapping out green beans for the asparagus.
Roasted Asparagus Salad with Arugula and Hazelnuts
Serves 4. Prep Time: 15 minutes. Cook Time: 8 minutes. Store refrigerated in airtight container for 5 days.
INGREDIENTS
2 bunches asparagus, with the ends snapped off
2 teaspoons extra virgin olive oil
1/4 teaspoon sea salt
4 cups of fresh arugula leaves, washed and spun dry
1/3 cup hazelnuts, coarsely chopped
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1/4 teaspoon sea salt
A few grinds of freshly cracked pepper
PREPARATION
Preheat oven to 400°F. Place hazelnuts on a sheet pan and place in oven as it is preheating. Roast for 5-7 minutes until aromatic and browned. Transfer to a plate and reserve.
On the same sheet pan place the asparagus in a single layer, drizzle with olive oil, and add a generous sprinkle of salt. Toss the stalks around to ensure each is coated. Cook for 8 minutes until just al dente. Transfer from the oven and set aside.
In a small mixing bowl add lemon juice, olive oil, salt, and pepper for the dressing. Mix well with a small whisk.
In a large bowl, toss the arugula with half of the dressing. Place a one-cup mound on single plates or a platter, and arrange 5 stalks of asparagus on top. Drizzle with the remaining dressing, and sprinkle with the crushed hazelnuts.
Note: Toasted walnuts will work beautifully as well.
CULINARY TRICK
If you’re looking for an easy way to get rid of the skins on toasted hazelnuts, wrap them in a towel after they come out of the oven and give them a good rub. The majority of the skins will come right off.
Recipe reprinted with permission from The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. Copyright © 2013. by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
Jackson, S. (2009, July 7). [Turmeric]. Retrieved December 8, 2016, from https://www.flickr.com/photos/jackson3/3769698051