Sunday Oct 21 - Anti Cancer Foods

Of course Mom told you to eat your vegetables, they’re a crucial part of any balanced diet.  What Mom probably didn’t know is that fruits, veggies and whole grains are Functional Foods - foods that provide health benefits beyond basic nutrition – such as warding off diseases and cancers.

At least 5 servings of quality fruits and vegetables are recommended each day, and 50% of the grains we consume should be whole grains.  The fiercest cancer fighting veggies include: garlic, cabbage, soy, ginger, and umbelliferous vegetables such as carrots, celery, cilantro and parsley.

Fruits and veggies high in Carotenoids fight for your health in a host of ways – look to carrots, spinach, cantaloupe, tomato, grapefruit, apricots, and dark leafy green vegetables.

Here are a few deliciously healthful recipes, add them to your side dish arsenal in your battle to stay disease free.  – chef mick
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Faster-than-Fast-Food Breakfast Parfait
Faster than fast food – this balanced breakfast is exactly what your body needs to start the day.

1 banana, apple, mango, papaya, or any cut fruit
½ to 1 cup mixed berries
Yogurt (Fage Greek Yogurt suggested)
Muesli, Granola, or a whole grained cereal
Light and dark Flaxseeds

Chop or slice fruit and toss with berries and the yogurt in a large serving bowl.  Sprinkle with flaxseeds, and then sprinkle with muesli or granola.
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Super Veggie Stir Fry
Packed with most potent cancer-fighting vegetables, this simple stir-fry is perfect served with fish or chicken and a side of rice.

2-3 TBS canola oil
1 clove garlic, grated
1 tsp fresh ginger, grated
1/2-1 tsp hot chile oil, or minced chile (optional)
1 small sweet onion, slivered (about 1 cup)
1 large carrot, zested into thin strips or matchsticks
1 stalk celery, cut thinly on a bias
1 cup edamame soy beans
4-6 cups thinly slivered cabbage
2-3 TBS rice wine
2 TBS soy sauce
2 pinches sugar
white pepper (optional)
1-2 tsp sesame oil (optional)
parsley or cilantro

Have all your ingredients ready next to the stovetop or grill.  The carrot, celery and cabbage can be replaced by cole slaw mix. 

In a large wok over high heat, add the canola oil.  When the oil shimmers add the minced garlic, ginger and hot chile oil if using.  Stir well.

Immediately add the onion, carrots, soy beans and cabbage, stirring and tossing over high heat.  When temperature recovers fully, season with rice wine, soy sauce, sugar and pepper.  Continue to cook and stir over high heat until the veggies are tender, yet still crisp.  Taste and adjust seasonings.

Remove from heat and sprinkle with cilantro or parsley and a drizzle of sesame oil (as an aromatic, optional).  Serve immediately as a side dish with meat or fish and rice.  – Chef Michaelangelo (mick) Rosacci, www.TonysMarket.com  --  www.TonyRosacciCatering.com
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2-3 pounds beef shanks
  or 2 cups cooked and shredded pot roast
2 TBS oil
1 onion, minced
2 cloves garlic, minced
2 cups diced vegetables (carrots, celery, cabbage)
8 cups beef stock
14 oz can San Marzano tomatoes
2-3 bay leaves
1/2 tsp. each: Salt, pepper, dry thyme, dry oregano
1/2 cup barley

Simmer beef shanks in 1 1/2 – 2 quarts water, covered, until tender – 2 plus hours.  Remove, cool and shred meat.  The remaining water can be combined with stock concentrate and water to make your stock.  If using leftover beef, omit this step and simply shred meat. 

Sauté onion and garlic in oil.  Add remaining ingredients and bring to a boil.  Skim as needed, cover and simmer until tender and tasty - about 60 minutes.  Add back shredded beef, taste and adjust seasonings – serve.  – Chef Mick Rosacci, www.TonysMarket.com  -- www.TonyRosacciCatering.com
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Carrots
onions
baby red potatoes
acorn, butternut or Hubbard squash
green beans
Olive oil
Italian Herb Medley
Sea Salt flakes
Freshly ground Black Pepper
Pinch of crushed red pepper

Red & yellow bell peppers
Crimini mushrooms
Cherry tomatoes

Preheat oven to 400 degrees.  Clean carrots and cut into two-bite sized chunks, peel and quarter onions, split potatoes, and snip green beans.  Place into a large bowl and drizzle generously with olive oil and season to taste with salt, pepper and crushed red pepper.  Toss to coat well and transfer to a roasting pan, cover with foil and roast for 15-20 minutes.  Meanwhile, cut remaining veggies into two-bite sized pieces.

Remove pan from oven and stir in remaining veggies, taste and add more olive oil and seasonings as desired.  Return to oven uncovered and continue to cook until all the veggies are tender and browned (roughly another 15-20 minutes, time will vary based on batch size and how crowded the pan is), turning with a wooden spoon once or twice.  Serve with grated Parmigiano-Reggiano. – Chef Michaelangelo (mick) Rosacci, www.TonysMarket.com / www.TRCatering.com
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Spinach and Tomatoes
Perfect as a bed under salmon, fish or pork, this dish is packed with carotenes; Beta-carotene, Lycopene, and Lutein. 

2 pounds fresh spinach, washed
about 2 quarts boiling water
2-3 TBS olive oil
2-3 cloves garlic, thinly sliced or crushed
pinches of red pepper flakes, to taste
fine sea salt and fine white pepper
14 oz can whole San Marzano tomatoes - about 3-4 whole tomatoes, chopped and drained

Bring water to a boil in a large pot, turn off heat and stir in spinach.  Rest for 3-4 minutes, then drain and rinse in cold water, squeeze dry, chop and set aside.

Heat a large skillet over medium heat, add oil, sliced garlic and chile flakes, sautéing until soft.  Add the spinach with pinches of salt and pepper, and toss well to coat evenly with seasoned oil.  When the pan recovers its heat, add drained tomatoes (reserve juices for another use), cooking and stirring several minutes as the veggies finish cooking and the flavors marry.  Taste and adjust seasonings, serve.  – Chef Michaelangelo (mick) Rosacci, www.TonysMarket.com  --  www.TonyRosacciCatering.com
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