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dessert recipe suitable for cancer treatment

Beneath a light chocolate sponge studded with fresh raspberries lies an intense chocolate sauce. Perhaps surprisingly, this is a healthy dish, because it uses puréed apple and xylitol to give it a touch of sweetness.

Health Benefits

Polyphenols, in the cocoa powder, are known for their antioxidant properties. For a stronger antioxidant boost you can use high antioxidant cocoa powder, which is readily available. It has a slightly stronger, bitter taste, so use a little less in the recipe and increase the amount of xylitol slightly.

Cancer Fighting Recipes: Gooey Chocolate & Raspberry Pudding

Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes

oil, for greasing
125g/4 ½oz/heaped ¾ cup wholemeal
plain flour or gluten-free flour mix
2 tsp baking powder
1 tbsp cocoa powder
1 tsp vanilla extract
125g/4 ½oz/scant ½ cup sugar-free apple puree
125ml/4fl oz/½ cup soya milk
1 tbsp xylitol
150g/5 ½oz/scant 1 ¼ cups raspberries,
plus extra to serve (optional)

Chocolate sauce
2 tbsp xylitol
1 heaped tbsp cocoa powder
 

1. Preheat the oven to 180c/350f/Gas 4 and lightly grease a 20cm/8in round baking dish. Sift the flour, baking powder and cocoa powder into a bowl, then tip in the bran.

2. Mix together the vanilla, apple puree, milk and xylitol, and beat into the flour mixture. Stir in the raspberries, then spoon into the baking dish.

3. Combine the sauce ingredients with 400ml/14fl oz/generous 1½ cups boiling water, and pour gently over the batter. Do not stir the liquid in – it will seep in as it cooks.

4. Carefully put the dish in the oven and bake for 35–40 minutes until the pudding is firm on top but with a gooey chocolate sauce underneath. Serve with extra raspberries, if you like. (Store leftovers in the fridge for up to 2 days.)

Nutritional Information per serving
Protein 5.4g | Carbohydrates 38.7g of which sugars 14.8g | Fat 2.2g of which of saturates 0.8g | Kcals 181

Looking for more recipes to help you through cancer treatment? Try this Wilted Kale Salad for a super-food boost of glucosinolates or help your immune system with protein, antioxidants, selenium and zinc, all locked in these delicious Japanese Lamb Burgers.

 

A recipe book for cancer care, and the foods to eat during chemotherapy
Nourish: The Cancer Care Cookbook embraces the holistic healthy living approach of Penny Brohn Cancer Care, combining nutritional advice with 7-day menu plans and healthy recipes design to help you, or someone you know, live with cancer.
 

Click here to order your copy with free UK postage

 

foods-to-avoid-during-cancer-treatment
 
Knowing what not to eat during cancer treatment is a very important part of living with cancer. As part of Bowel Cancer Awareness month, experts from Penny Brohn Cancer Care reveal 8 foods that can have a negative impact on your ability to fight cancer.

They’ve outlined foods you should only eat in moderate amounts, and those you should try your best to avoid.
 

Foods to eat in moderate amounts during cancer treatment

1. Red Meat – Important nutrients including B vitamins and minerals (especially iron) are found in red meat. There is evidence that too much red meat can increase the risk of certain cancers, but there is no health risk associated with eating a moderate amount of unprocessed red meat.

We recommend only eating small portions of red meat – approximately the amount that would fit into the palm of your hand. Choose organic or grass-fed meat, if you can, as the nutrient quality is much higher.
 
2. Dairy Products – Containing a range of vitamins and minerals, dairy products are a good source of protein and healthy fats. Nevertheless, some researchers have questioned whether they are suitable for people with cancer, especially hormone-sensitive cancers. The research shows dairy to be a risk factor in prostate cancer, although there has been little research examining the effects of dairy produce on the health of cancer survivors. Some people find that, after anti-cancer treatment, dairy foods upset their digestion.

We recommend, for people with prostate cancer and those who find milk products difficult to digest, that you keep the amount of dairy products you eat to a minimum. For others, organic and full-fat yogurt and butter can be used, with minimal amounts of milk and cheese. You may find goat’s or sheep’s products easier to digest.
 
3. Soya Products – Foods made with soya beans are an important part of traditional Asian diets (for example, in the form of tofu, miso or tempeh) but they are a relatively new addition to the Western diet. Like some other plant foods, they contain phytoestrogens; however, soya also contains less favourable compounds, often termed “anti-nutrients”, that can interfere with nutrient absorption.

We recommend that if you eat soya, choose organic types such as tofu, miso, tempeh and natto, which tend to have lower levels of these anti-nutrients.
 

Foods to avoid during cancer treatment

These foods have little or no health benefits and are best eaten rarely or avoided.
 
4. Refined grains and sugars – Products made with refined grains, such as white flour and white rice, lose a lot of their natural nutritional value, including fibre, in the refining process. Eating these refined carbohydrates leads to a rapid rise in blood sugar and encourages unhealthy changes in your body.

We recommend avoiding refined grains and sugary foods as much as possible. Vegetables and fresh or dried fruit are full of natural sweetness and can be used to make healthy puddings, cakes and biscuits.
 
5. Unhealthy/Damaged Fats – Fats that have been damaged due to heavy processing are particularly bad for you. Trans-fats are an example. These are mainly found in partially hydrogenated vegetable oils, which are used in commercial crisps, mayonnaise, cakes, biscuits, pastries and deep-fried foods.

We recommend avoiding processed, fatty foods. Instead, prepare cakes, biscuits and pastry products at home using butter or oils such as olive and coconut. Don’t heat oils to high temperatures during cooking, as this can cause oxidation and damage the fats, although coconut and rapeseed oils are more stable at higher temperatures.
 
6. Processed Meats – There is evidence to suggest that a high intake of processed meats increases the risk of developing some cancers. Processed meats include heavily processed burgers and sausages, salami, bacon and other smoked or cured meats.

We recommend minimizing the amount of processed meat you eat. If you have it occasionally, choose organic products if possible.
 
7. Barbecued, Grilled and Griddled Foods – There is evidence that eating lots of barbecued, grilled or griddled foods may increase the risk of certain cancers; however, there is no harm in having these occasionally.

We recommend that when you cook foods in these ways, in particular meat, don’t allow them to come into direct contact with a naked flame and try not to allow them
to over-brown or burn.
 
8. Salt – If processed food forms a large part of your diet, you will most likely be eating too much salt, which can upset the delicate balance of minerals in the body. Whole foods and fresh, unprocessed foods are naturally low in salt. You can use a little good-quality rock or sea salt in cooking to enhance flavour. Also use herbs, spices, garlic, onions, dried mushrooms, dried tomatoes and lemon juice to further enhance flavour. Seaweed can also add flavour and is a valuable source of iodine, which is often deficient in the modern diet.
 
If you or someone you know has cancer, you need all the information about the relationship between diet and cancer that you can get. Take a look at the advice given by Penny Brohn Cancer Care on the real change the food you eat can have on cancer, and the best foods for fighting cancer.

The information for our Bowel Cancer Awareness blogs is drawn from Nourish: The Cancer Care Book which was written in partnership with Penny Brohn Cancer Care.

 

 

 

what are the best foods to eat when you have cancer?
As part of Bowel Cancer Awareness month, we’re giving you advice from Penny Brohn Cancer Care in a series of blogs about the links between cancer and food. Today we’re looking at some of the key ingredients you should be including in your diet to help fight cancer.

If you’re wondering how the foods you eat alter the development of cancer, read our blog on the link between your diet and cancer
 

The best foods for fighting cancer

At the core of the Penny Brohn Cancer Care approach to healthy eating is the belief that foods in their most natural state are the best for you. A whole-food diet based on fresh, unprocessed foods will keep you the healthiest you can be. We recommend a diet based primarily on plant foods, vegetables and fruit, whole grains, pulses, nuts, seeds, herbs and spices. We also recommend some animal products alongside the plant foods, but in a smaller amount.

Organic or not organic?

If you can, choose organically produced foods, particularly animal products. Two good reasons to eat organic are that these foods have lower levels of potentially harmful residues and, according to scientific research, they may have higher levels of beneficial nutrients. Organic foods tend to be relatively more expensive and not so widely available, so you may want to combine organic and non-organic foods in each meal. The most important thing is to eat a wide variety of whole foods.
 
what is the best diet to help fight cancer?

The ideal balanced diet for fighting cancer

 
Food basics in a nutshell

The principles of a cancer-preventative diet are summed up by balance, variety, colour and moderation. Eat a good balance of the different food groups and vary the foods you eat from within those groups – the colour of your food is a good indication of its nutritional value. The more colour variety the more nutrient value.

Choosing what to put on your plate

It’s possible that your plate may look quite different from what you have been used to. A large portion of your healthy-eating plate should be made up of vegetables and it will include some other plant foods (fruit, whole grains, pulses, nuts and seeds) too. There will be some protein, either in the form of animal products or pulses. You need protein to build and maintain every cell in your body, and protein in your food also helps to regulate the release of sugar into your bloodstream. You also need to eat healthy fats, so they should be included on the plate too, in the form of vegetable oils, nuts and seeds, or butter. And finally, if you add some herbs and spices to your plate, you’ll boost the flavour of your food and benefit from their powerful health enhancing
properties.

There can be treats too

Eat healthily 90 per cent of the time and the odd treat won’t hurt. Most people find that after eating healthy foods for a while, their tastes change, and they prefer wholesome foods. You may find that your old idea of a food treat will no longer appeal in the same way.

 

Cancer fighting foods to eat on a daily basis

Plan to eat the following foods daily.

Vegetables and fruit

Various scientific studies have shown that vegetables and fruit can help protect against cancer. They also contain compounds that support health in general, including fibre, vitamins, minerals and phyto (plant) nutrients. We recommend eight portions of fresh vegetables and two to three portions of fruit every day. Choose a variety of vegetables and fruit in an array of colours, to ensure that you get the full range of important phytonutrients. A simple way to
estimate a portion size is to work out the amount of a vegetable or fruit that would fit into your cupped hand.

Protein foods

One of the vital roles protein plays in your diet is in helping your body to repair itself. Cells can be damaged by disease, injury, surgery and even treatment, so sufficient protein from the diet is essential. Your body also needs protein to maintain a healthy immune system and to prevent infection. We recommend some protein at each meal. On average, we would recommend animal products five to six times a week – eggs or a palm-sized portion of meat, poultry or fish. Animal products are good sources of protein and those we particularly recommend are white meat, lean red meat and game, fish and eggs. Ideally, use a variety of animal and vegetable proteins, as they have different properties. If you choose a vegetarian diet, make sure that you regularly eat sources of plant protein – pulses, nuts and seeds – and high-protein grains such as quinoa.

Looking for a quick way to get more protein into your diet? Try our cancer fighting recipe for Japanese Lamb Burgers with Wasabi Mayo

Pulses

Also known as legumes, pulses include beans, lentils and peas. They have a relatively high rotein content compared to other plant foods, and are also good sources of fibre, vitamins, minerals and phytonutrients, including phytoestrogens. We recommend a variety of well-cooked or sprouted pulses – sprouting enhances the nutritional benefits. Minimize beans if your digestive system is delicate. whole grains Grains that are unrefined – whole grains – contain fibre, B vitamins, vitamin E, and a range of minerals and essential fats.

We recommend a variety of whole grains including quinoa, millet, barley, buckwheat and rye as well as spelt (lower in gluten than wheat), wheat, rice and oats. If you are not eating animal products, combine grains with pulses. healthy fats Your body requires fats to absorb some nutrients, such as the fat soluble vitamins and minerals. They also assist brain function and improve insulin resistance. Healthy fats include oils from olives, coconuts, nuts and seeds (ideally cold pressed, because heavy processing damages fats), as well as green leafy vegetables.
Animal products also contain healthy fats. Oily fish is a good source of the omega-3 fats.

We recommend both unsaturated and saturated fats, although saturated fats found in meat and high-fat dairy products should play less of a role in the diet than the unsaturated fats found in vegetables, nuts, seeds and oily fish. As omega-3 is often deficient in the average Western diet, aim to eat omega-3-rich foods daily: flaxseed (also called linseed), walnuts, hemp seeds and their oils, oily fish, meat from grass-fed animals and free-range eggs.
Oils can become damaged when heated at high temperatures, and should only be heated to a minimal extent. Saturated fats (such as coconut and animal fats) and monounsaturated fats (such as olive oil) are more stable on heating. Although butter is a saturated fat, it is far less processed than any type of margarine or low-fat spread and, in moderation, can play a part in a healthy diet.

Herbs and spices

Natural flavourings in the form of herbs and spices are a rich source of phytonutrients with powerful health-enhancing properties, including antioxidants and anti-inflammatory capabilities.

We recommend using a variety of herbs and spices on a daily basis. Examples include garlic, ginger, chilli, turmeric, rosemary, mint and thyme. Use fresh or dried in salads, cooked dishes and as teas.

Water

Drinking enough water to stay well hydrated is an important part of your healthy eating plan. The best way to do this is to drink regularly throughout the day. An average adult needs between 1.5 litres/52fl oz/6 cups and 2 litres/70fl oz/8 cups of fluid every day. If you are very physically active or the weather is hot, you may want more. Water, herbal teas and fresh vegetable juices can count towards your fluid intake, but keep fruit juices, sugary drinks, caffeinated drinks and alcohol to a minimum.

Here’s a great way to top up your intake of greens: kale’s glucosinolates make it a great food to protect against many forms of cancer. When it’s wilted and served with toasted seeds and cherry tomatoes, it makes a pretty delicious salad too! Here’s how to make it > >

Click here for more information about Bowel Cancer Awareness month

 

A recipe book for cancer care, and the foods to eat during chemotherapy
Nourish: The Cancer Care Cookbook embraces the holistic healthy living approach of Penny Brohn Cancer Care, combining nutritional advice with 7-day menu plans and healthy recipes design to help you, or someone you know, live with cancer.

Click here to order your copy with free UK postage

 

 

recipes to help fight cancer - japanese lamb burgers with wasabi mayo

As part of Bowel Cancer Awareness month, we’re giving you recipes to help fight cancer from Nourish: The Cancer Care Cookbook. These lamb burgers are quick-and-easy to cook and delicious with a tangy wasabi mayonnaise. The burgers can be frozen uncooked, making them ideal for cooking when you don’t feel like preparing food. Either fry or grill them and serve with a green salad or steamed vegetables.

Health Benefits
Lamb is grass fed, which is why it is a good source of omega-3 fats. It is also rich in protein, antioxidants, selenium and zinc for immune support, and B vitamins, which are important for energy. Distinctively flavoured Japanese wasabi is traditionally used for its flavour, but it is also included here for its anti-microbial, anti-cancer and anti-inflammatory benefits.

For more information about the link between your diet and cancer read about the foods that can increase your resistance to cancer.

Cancer Fighting Recipes: Japanese Lamb Burgers with Wasabi Mayo

Serves: 4

Preparation time:15 minutes

Cooking time:15 minutes
 
400g/14oz lean minced lamb
1 garlic clove, crushed
1 red onion, grated
1 tbsp olive oil or coconut oil (optional)
sea salt and freshly ground black pepper
 
Wasabi mayonnaise
150g/51/2oz silken tofu, cubed
3 tbsp olive oil or flaxseed oil
1 tbsp lemon juice
1 tsp xylitol or 1/2 tsp stevia
a pinch of matcha green tea powder (optional)
1 tsp wasabi powder

 
1 Put the lamb into a large bowl and add the garlic and onion. Season. Using your hands, mix well, then shape the mixture into 8 balls and press into burger shapes.

2 If frying the burgers, heat the oil in a frying pan over medium heat, fry the burgers for 5 minutes on each side or until cooked through. Alternatively, preheat the grill. Put the burgers on a foil-lined baking tray and grill for 6–7 minutes on each side until cooked through, but
not over-browned.

3 To make the mayonnaise, put all the ingredients into a blender or food processor and process until smooth. Add a little water, if it seems too thick. Season the burgers lightly with pepper and serve with the mayonnaise. (The uncooked burgers can be frozen for up to 1 month.)

 
Nutritional Information Per Serving:

Protein 22.4g | Carbohydrates 2.7g (2.2g sugars) | Fat 23.9g (9.3g saturates) | Kcals 314

 

A recipe book for cancer care, and the foods to eat during chemotherapy
Nourish: The Cancer Care Cookbook embraces the holistic healthy living approach of Penny Brohn Cancer Care, combining nutritional advice with 7-day menu plans and healthy recipes design to help you, or someone you know, live with cancer.
 

Click here to order your copy with free UK postage

 

 

how does your diet affect the growth of cancer
 
Being diagnosed with cancer can be devastating, but studies show that changes in lifestyle and diet can help tackle the development of some cancers. As part of Bowel Cancer Awareness month, we’ve written a series of posts exploring the relationship between the food you eat and cancer.

They’re all taken from Nourish: The Cancer Care Cookbook by Christine Bailey, written in partnership with experts from the wonderful Penny Brohn Cancer Care – an organization dedicated to a holistic approach to living well with cancer.

If you or someone you know has cancer, just being aware of the impact diet can have on resistance to cancer can be a great help. Read on for information about how certain kinds of food can have an impact on cancer develops, and try this Wilted Kale Salad recipe to discover how this super-food can help protect against cancer.
 

The link between diet and cancer

Cancer is on the increase, and it is estimated that 50 per cent of people alive today will be diagnosed with the disease in their lifetime. Experts from the World Cancer Research Fund and the American Institute for Cancer Research reviewed the evidence in 2007 and agreed that diet is the single most important factor responsible for this massive rise. It is likely to be responsible for 35 per cent of all cancers – an even greater risk than cigarette smoking. They issued clear guidelines: aim to be slim without being underweight; avoid sugary drinks; eat a variety of healthy whole foods, mainly of plant origin; eat less red and processed meats; and limit alcohol and salt intake.

To understand why diet makes such a difference, it helps to know a little about how cancer develops. Cancer takes advantage of unhealthy environments in the body and uses sophisticated processes to spread. Some of these environments and processes are explained below, as well as how good food can help to protect you.
 
Foods that control the growth of cancer cells

Cancer cells use angiogenesis (the creation of new blood vessels) to supply the oxygen and nutrients they need in order to grow. Angiogenesis is a naturally occurring process in your body, but in a cancerous situation the rate of new blood-vessel formation is abnormally rapid. Scientists have discovered natural food products that help to stop the creation of new blood vessels and are testing them for their potential therapeutic use. By including foods such as shallots, garlic, soya beans, cruciferous vegetables, citrus fruit, spices, green tea and many herbs, you benefit from their anti-angiogenic properties, thereby helping to slow down the creation of the new blood vessels that help cancerous cells to grow.
 
Why avoiding inflammation is important

Persistent inflammation, swelling or redness, creates an environment that supports cancer at all stages of tumour development, and so foods that help to minimize this are very important. If you include in your diet more omega-3 fatty acids (found in oily fish) but fewer omega-6 essential fatty acids (found in polyunsaturated cooking oils, such as sunflower and vegetable, and in margarines and processed foods), this helps your body to reduce any inflammation. The fibre, vitamins and other antioxidants found in fruit, vegetables and whole grains can also help to reduce inflammation. What is more, recent research shows that omega-3 fatty acids may be able to boost the anti-cancer effect of the breast-cancer drug Tamoxifen.

On the other hand, trans-fats (found in margarines and processed foods) and too many omega-6 fatty acids can encourage inflammation. Not only do they contribute to conditions that favour cancer but they can also contribute to heart disease, atherosclerosis, metabolic syndrome and other chronic conditions.

Beyond this, foods with a high glycaemic index (GI) and glycaemic load (GL) create a pro-inflammatory environment in the body. White bread, white rice (excluding basmati rice), most cereals and foods containing sugar are some of the foods with high GI and GL values. They all make inflammation more likely and/or more pronounced.

Most people enjoy sugar, so it can be hard to accept that it undermines health. Nevertheless, there are several links between sugar, inflammation and cancer growth, which is why reducing sugar consumption is a major step towards protecting your well-being.

Vitamin D is thought to have a key role in reducing inflammation in the body. Mainly, vitamin D can be made in the body by the daily action of sunlight on the skin, without burning. Vitamin D-rich foods include oily fish, shellfish, egg yolks, mushrooms and butter.
 
Slowing down cell division

Cancer cells tend to multiply rapidly, but some foods are able to arrest their growth by interfering with the process of cell division; for example, indole-3-carbinol (I3C) stops cancer cells dividing by locking away an enzyme called elastase. I3C is found in cruciferous vegetables – eating vegetables such as cabbage, kale, cauliflower and broccoli, therefore, slows down the rate at which cancer cells multiply.
 
You can alter your genes with your lifestyle

It is common to believe that our genes determine the risk of developing cancer and that it is coded into our DNA at birth. In fact, only 5–10 per cent of cancers are caused by hereditary factors. Studies from a relatively new branch of biology, called epigenetics, are showing how the genes we inherit are affected by lifestyle, dietary choices and events. This illustrates how genes are not always our destiny and that the lifestyle choices we make can be very powerful in controlling them; a diet rich in folic acid, for example, found in green vegetables, helps to promote healthy epigenetic processes and resists the formation and spread of cancerous cells.

Cancer growth can also be stimulated by hormonal imbalances. This is more evident in hormone-sensitive cancers such as breast and prostate cancer. Being overweight or obese increases the risk of these cancers, as well as others including endometrial, colon, pancreatic and kidney. Obesity also induces insulin resistance. This is where the body no longer tolerates high levels of glucose, causing insulin levels to rise. Insulin works as a growth factor for many cells, especially those in the colon. And, if these cells grow out of control, they can become cancerous. In advanced stages of cancer, insulin resistance contributes to weight loss and feeling weak.

Being a healthy weight is an important step towards protecting yourself from hormone-sensitive cancers, insulin resistance and other chronic diseases.
 
Stress can damage your body

The production of free radicals is a normal chemical reaction in the body; however, we live in a world that promotes the over-production of free radicals: smoking and drinking alcohol, as well as environmental pollution and stress, are just some of the triggers that prompt their formation. When the body is in contact with too many free radicals, it is unable to limit the cell damage they cause, and this accumulates over time. The result is known as oxidative stress, which drives cancer initiation and development. More recent studies suggest that cancer cells may also deliberately create oxidative stress around them to destroy the normal cells and steal their nutrients for their own use.

Antioxidants are chemicals that “mop up” free radicals and reduce their damaging effects. The damage of free radicals in the body can be limited by including foods that are rich in antioxidants, such as vitamins C and E, and the minerals selenium and zinc. Plant foods are your first choice for these nutrients: vegetables, fruit, seeds and nuts. Zinc and selenium are also found in meat and seafood.

Kale’s glucosinolates make it a great food to protect against many forms of cancer. When it’s wilted and served with toasted seeds and cherry tomatoes, it makes a pretty delicious salad too! Here’s how to make it > >

Click here for more information about Bowel Cancer Awareness month

 

A recipe book for cancer care, and the foods to eat during chemotherapy
Nourish: The Cancer Care Cookbook embraces the holistic healthy living approach of Penny Brohn Cancer Care, combining nutritional advice with 7-day menu plans and healthy recipes design to help you, or someone you know, live with cancer.
 
Click here to order your copy with free UK postage

 

 

 

cancer fighting recipes kale salad
 

As part of Bowel Cancer Awareness month, we’re giving you recipes to help fight cancer from Nourish: The Cancer Care Cookbook, written in partnership with Penny Brohn Cancer Care.

This simple, cleansing salad from Christine Bailey is quick to prepare and ideal for a very light lunch to accompany hard-boiled eggs or some feta cheese. The toasted seeds and nuts can also be eaten as a tasty and wholesome snack, so it’s worth making up a batch and keeping it in an airtight container ready to eat with a fruit juice or smoothie.

Health Benefits of Kale

Kale is a cruciferous super-food rich in glucosinolates, which can play a primary role in protection against many forms of cancer. It is also packed with flavonoids: antioxidants that help lower inflammation and protect against cell damage. (People with thyroid problems should limit their intake of raw cruciferous vegetables, because they can lower the function of the thyroid and reduce metabolism.)
 
Cancer Fighting Recipes: Wilted Kale Salad with Toasted Seeds

Serves: 4

Preparation time: 10 minutes

Cooking time: 3 minutes
 
250g/9oz kale, large stems discarded, leaves roughly chopped
1 tsp garlic salt
1 tbsp nutritional yeast flakes (optional)
1 ripe avocado, pitted and peeled
3 tbsp lemon juice
1/2 tsp ground cumin
1 tbsp olive oil or flaxseed oil
2 tsp tamari
200g/7oz cherry tomatoes, cut in half
1 handful of alfalfa sprouts

Toasted seeds and nuts
2 tbsp pine nuts
6 tbsp mixed seeds, such as sunflower seeds, pumpkin seeds and hemp seeds
2 tbsp tamari
 
1 To make the toasted seeds and nuts, put them in a dry frying pan over medium heat and lightly toast for 1 minute, stirring. As they begin to colour, pour over the tamari and stir to combine. Stir for 1–2 minutes until crisp. Leave to cool.

2 Put the kale into a large bowl and sprinkle over the garlic salt and yeast flakes, if using. Massage with your hands to allow the kale to soften. Put the avocado, lemon juice, cumin, oil and tamari into a blender or food processor and process until smooth. Mix into the kale so that it is thoroughly coated. Stir in the tomatoes and sprinkle over the alfalfa sprouts and toasted seeds and nuts, then serve.
 

A recipe book for cancer care, and the foods to eat during chemotherapy
Nourish: The Cancer Care Cookbook embraces the holistic healthy living approach of Penny Brohn Cancer Care, combining nutritional advice with 7-day menu plans and healthy recipes design to help you, or someone you know, live with cancer.
 

Click here to order your copy with free UK postage