Lifestyle Food and Recipes 01 Feb 2021 Combating cancer del ...

Combating cancer deliciously

Published Feb 1, 2021, 12:30 pm IST
Updated Feb 1, 2021, 12:30 pm IST

The 04th of February is celebrated as World Cancer Day, an international awareness day led by the Union for International Cancer Control (UICC) to raise worldwide attention and inspire action for a cancer-free future. The theme for 2021 is “I Am and I Will”. The campaign is a reminder of the enduring power of cooperation and collective action for a healthier, brighter world without cancer. While some cancer-risk factors, such as genetics and environment, are out of one’s control, avoiding cigarettes; limiting alcohol, amount of processed and fried foods, unhealthy fats, sugars and refined carbs from one’s daily diet; reaching a healthy weight; and getting regular exercise are all great steps for preventing cancer. In fact, according to the American Institute for Cancer Research, a diet filled with antioxidant-rich fruit and variety of vegetables, fruits, whole grains, beans and healthy fats and plant foods helps lower risk for many cancers.

Hetal Kamdar, food, travel and lifestyle blogger, shares some nutritious and delicious recipes that can help one reduce the risk of cancer and yet have a satisfied and happy tummy.

Broccoli is one of the most predominant vegetables that help preventing cancer. Including broccoli in one’s diet will surely add to one’s health. This rustic broccoli and red bell pepper galette is a power-packed delicious tart recipe for a hearty and wholesome meal. Indulge in it when you want to devour something fancy yet nutritious.
For the crust:

l Whole wheat flour: 2 cups
l Butter (cut into small cubes): 1 cup cold
l Baking powder: 1 tsp
l Baking soda: ½ tsp
l Cold water: 1 cup
l Salt to taste
For the filling:
l Steamed broccoli florets: 1 cup
l Red bell pepper (thinly sliced): 1
l Minced garlic: 2 tsp
l Onion (thinly sliced): 1
l Fresh basil leaves: a handful
l Pizza sauce: 2 tbsp
l Black pepper powder: 1 tsp
l Olive oil: 1 tbsp
For the crust:

l Firstly, pre-heat the oven at 180 degree C for 20 minutes.
l In the meanwhile, take whole wheat flour in a bowl and add salt, baking powder, baking soda and cold butter cubes.
l Rub the butter cubes with your fingertips till it becomes all crumbly in texture. Knead the dough by adding cold water, a little at a time, till it forms hard dough. Set it aside.
For the filling:
l Heat olive oil in a pan and add minced garlic and onion slices to it. Sauté for a minute till it becomes translucent. Now, add steamed broccoli florets and red bell pepper slices and sauté all the ingredients on a high flame for 2 minutes till they are just tender. Do not overcook as they are to get further cooked in the oven.
l Add black pepper powder, salt, basil leaves and pizza sauce and mix everything well; now, switch off the flame.
How to proceed:
l Roll out dough into 12-inch round disc and transfer it to a parchment-lined baking sheet.
l Gently spread the filling on the dough, leaving ½ inch of the border. Fold the dough border over filling and brush with olive oil.
l Finally, bake the broccoli and red bell pepper galette for 30–35 minutes till it turns golden brown.
l Once baked, remove it from the oven, cut it into 4 slices and serve it hot.

This seasonal strawberry oats crumble is a healthy twist to our sugar-laden sweets as it is made with just a very little amount of brown sugar. Additionally, it is packed with the goodness of strawberries, oats, whole wheat flour and almonds, which can help lower the risk of heart disease and cancer.
Fruit filling:

l Strawberries: 250 g
l Brown sugar: 2 tbsp
l Cornflour: ½ tsp
For the crumble topping:
l Rolled oats: 1 cup
l Whole wheat flour: ½ cup
l Organic jaggery: 2 tbsp
l Almonds (sliced): 1 cup
l Cinnamon powder: 1 tsp
l Extra virgin olive oil: 1½ tbsp
l A pinch of salt
l Firstly, preheat the oven to 180 degree C for 20 minutes. Hull the strawberries and chop them into small chunks. Combine the brown sugar, strawberries and cornflour. Stir and set it aside.
l In a small bowl, combine oats, flour, jaggery, almonds, cinnamon and salt. Stir in olive oil with a fork to make a crumbly mixture.
l In a baking dish, place the strawberry filling and sprinkle the crumble mixture over the top. Bake it in a pre-heated oven for about 40 minutes till it turns golden brown.
l Let the crumble cool down at room temperature for 10 minutes.
l Serve it with fresh strawberries or ice cream.

Carrots are rich in beta-carotene and antioxidants, and are one of the most easily available vegetables. A study has shown that including carrots in your diet will reduce the risk of cancer as they are packed with disease-fighting nutrients.
These sugar-free carrot cake energy balls are a perfect and guilt-free healthy snacking option.
l Carrot (grated): 1 cup
l Dates (soft and pitted): ¾ cup
l Cinnamon powder: 1 tsp
l Flax seeds: 1½ tsp
l Coconut powder (dry): ¾ cup
l Honey: 1 tbsp
l Add dates to a food processor or a high-speed blender and pulse to soften them.
l Squeeze the excess water from the grated carrots. Now, add the carrots and the rest of the ingredients to the food processor and pulse until it forms sticky dough.
l Roll the carrot cake mixture into small balls and roll them into dry coconut powder.
l Store these carrot balls in an airtight container in the fridge. They will remain fresh for 4–5 days.

Location: India, Telangana, Hyderabad


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