Food
Cookbook aimed at reducing your cancer risk Mairead Robinson is impressed with the Anti-Cancer Cookbook While there are thousands of publications on how to prevent cancer - the second biggest cause of death globally, and the number one cause of death in Ireland this new book contains evidence-based cancer prevention from the World Cancer Research Fund. At a time when doctors are seeing more advanced cancers presenting due to the fear of Covid 19 stopping some people from seeking medical attention earlier, it is now more imperative than before to protective ourselves. And of course an ounce of prevention is worth more than a pound of cure, so keeping ourselves in optimum health is more important than ever.
exercise, quitting smoking and limiting alcohol intake. The authors of this book outline the impact of diet, and provide sensible, data-based advice on how to reduce our cancer risk without taking all the pleasure out of eating, by following simple realistic and very achievable recommendations.
In addition, for those who have had a cancer diagnosis, a healthy diet and lifestyle is key to recovery. So this new book endorsed by the NCCP (National Cancer Control Programme), ISM (Irish Society of Medical Oncology), INDI (Irish Nutrition & Dietetic Institute) and the IrSPEN (Irish Society for Clinical Nutrition & Metabolism) is a very timely and important contribution in our battle against cancer. The authors are Dr Eadaoin Ni Bhuachalla PhD RD and Dr Aoife Ryan PhD RD and all royalties from the sale of the book go to cancer research, while the book is supported by Breakthrough Cancer Research – www. breakthroughcancerresearch.ie
This book has two parts, an introductory text (approx. 35pages) where the authors explain in lay language the scientific evidence regarding diet and cancer. The authors describe the main cancer prevention recommendations from the global expert body on cancer prevention. The second part of the book is a series of recipes (130 in total): 12 soups, 31 light meals; 12 snacks, 58 main courses and 4 side dishes. All of these recipes meet the exact nutritional recommendations for cancer prevention. When I asked about boosting the immune system, Dr Aoife Ryan explained ‘The recipes in this book are based on fresh ingredients and are high in fibre and vegetables and salads which provide numerous nutrients, micronutrients, phytochemicals and antioxidants from food sources. Taken together a healthy balanced diet, regular exercise and adequate sleep is about all we do for good immune function. Where this book has broader applicability is that it is the same dietary pattern required to prevent/treat diabetes and prevent/treat cardiovascular disease also’.
book, what I really love about it are the recipes themselves. I have reviewed many recipe books over the years for food magazines, and far too many of them contain ingredients that are hard to source and possibly not to the majority of people’s tastes. This book on the other hand lists everyday ingredients, easy to follow instructions and delicious food which is so easy to prepare. In fact I have been working my way through the recipes over the past few weeks, and every single one has been a success. I enjoy making soups, and have mastered some new ones, tomato and roasted red pepper being my favourite. The fish dishes are gorgeous, so easy to prepare and all of them delicious. I discovered a few new interesting salads dishes too, while the meat and poultry recipes I tried had the most ardent meat eaters in our household well satisfied. All of the dishes are very affordable, and I would recommend this book for food lovers everywhere. The fact that it is designed to maintain optimum health through your everyday diet is a wonderful bonus. With all proceeds going to cancer research, there are so many reasons to buy this book. You can purchase it through your local bookshop, online at www.corkuniversitypress. com The book can also be purchased directly from Breakthrough Cancer Research – www. breakthroughcancerresearch.ie - where all the shop/publisher profits go directly to that charity.
Medical advice stresses the importance of maintaining a healthy weight, taking regular
While I am certainly impressed with all the research and expertise that has gone into this
The Anti-Cancer Cookbook costs €25 hardback.
Butternut squash soup Serves: 5–6 (makes 2l) Prep time: 15 mins Cooking time: 40 mins Ingredients 2 tbsp. olive oil 3 carrots, chopped 1 butternut squash, peeled and chopped 2 small onions, peeled and finely chopped 1 leek, washed and chopped 3 sticks celery, finely chopped ½ tsp. grated ginger ½ tsp. ground cumin Freshly ground black pepper
Serves: 4 Prep time: 20 mins. Cooking time: 10 mins
100g/3½oz rocket leaves 100g/3½oz mixed lettuce Handful of basil leaves 3 tbsp. extra virgin olive oil 5 tbsp. balsamic vinegar
Ingredients 160g/1½ cups (raw) wholegrain pasta 225g/8oz tinned salmon, drained 1 tbsp. capers, drained 1 pepper, sliced 1 stick celery, sliced 250g/1¼ cups cherry tomatoes, halved
Method Cook the pasta according to the instructions on the packet, drain and rinse with cold water. Add the remaining prepared ingredients to the pasta. Toss the salad and decorate with fresh basil leaves.
Salmon and pasta salad
1400ml/6 cups stock approximately Method Heat the oven to 200°C/400°F (fan 180°C/350°F) or gas mark 6 and roast the carrot and squash with 1 tbsp. of the oil for 30 minutes. Meanwhile heat the remaining oil in a large pan and fry the onion, leek and celery for 5 minutes until softened. Add the squash, carrots, ginger, cumin and ground black pepper and fry for another 5 minutes. Add the stock or water and cook on a gentle heat until vegetables are soft, about 10 minutes. Blend with a hand blender.
