recipe Archives - NFCR


Garlic: It’s Good For You

Garlic has been used as both food and medicine for thousands of years. Today, it is used to help prevent heart disease, high cholesterol, high blood pressure and to boost the immune system. Research has shown that eating garlic regularly may also help protect against cancer.[i]

What makes garlic such a potent disease fighter?

Garlic contains a rich combination of about 20 phytochemicals with antioxidant and antibacterial properties and a wide range of vitamins and minerals including calcium, folate, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and vitamins B1, B2, B3 and C.

Research suggests that eating garlic regularly may help accelerate the process of repairing damaged DNA and may reduce the risk of several cancer types, including stomach, colon, pancreatic and breast cancer.[ii]

Please note: Although the health benefits of garlic are frequently reported, excessive intake can have harmful effects.

Roasted Garlic Chicken

Adapted from the Food Network’s Melissa d’Arabian


  • 8 chicken thighs
  • Kosher salt and freshly ground black pepper
  • 1 head of garlic, separated into whole cloves, paper skin removed (about 20 cloves)
  • 3 Tbsp olive oil
  • 1 Tbsp butter
  • 2 tsp herbes de Provence
  • 1 tsp flour (try using almond flour or coconut flour)
  • ¼ cup chicken stock
  • ½ lemon, juiced


  1. Preheat the oven to 350 degrees F.
  2. Salt and pepper chicken liberally. Separate garlic into whole cloves, papery skin removed.
  3. In a large ovenproof sauté pan, cook the whole garlic cloves in olive oil and butter over medium heat. Stir occasionally, until lightly golden, about 10 minutes.
  4. Remove garlic from the pan and set aside. Increase heat to medium-high and brown chicken skin-side down until the skin is golden and crispy, about 5 minutes.
  5. Turn the chicken over, sprinkle on herbes de Provence. Add the garlic back to the pan and place hot pan in oven. Bake the chicken until cooked through, about 25 minutes.
  6. Once the chicken is done, remove chicken thighs and garlic to a platter. Place the pan over medium-high heat and sprinkle the drippings with flour and stir to incorporate. Deglaze the pan with the chicken stock and lemon juice. Pour the sauce over the chicken on the platter.
  7. Serve with yummy whole grain bread for sauce-mopping and garlic spreading.



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Cancer-Curbing Cauliflower: Your Carb Replacement

Cauliflower is one of the most versatile vegetables in the cruciferous family and can be used to replace carbohydrates – anything from starchy potatoes to rice.

cauliflower diagram

Cauliflower’s impressive array of nutrients – including vitamins, minerals, antioxidants and other phytochemicals – help keep our immune system healthy and strong.

Studies have shown that eating three to five servings of cruciferous vegetables like cauliflower, broccoli and kale each week can significantly lower your risk of developing cancer.[1]

Cauliflower Fried Rice

(Adapted from Skinny Taste)


  • 1 medium head cauliflower, rinsed
  • 1 Tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 Tbsp soy sauce, or more to taste


  1. Remove the core and let the cauliflower dry completely.
  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  4. Heat a large saute pan or wok over medium heat and spray with oil.
  5. Add the eggs and cook, turning a few times until set; set aside.
  6. Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
  7. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  8. Add the egg then remove from heat and mix in scallion greens.




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Taste the Cancer-Fighting Power of Kale

kaleKale is a nutritional superstar as it provides one of the most concentrated sources of nutrition we have.  Per calorie, kale provides more iron than beef and more calcium than milk. It’s packed with at least 45 antioxidant flavonoids and contains 10 times the daily value of the important, yet often overlooked, vitamin K.

Early research shows that a diet containing the powerful antioxidant vitamin K may reduce the overall risk of cancer. Try this nutritious, delicious cancer-fighting recipe that’s perfect this time of year.

Kale Salad with Butternut Squash & Toasted Almonds

(Adapted from Bon Appetit, February 2012)


  • 8 Tbsp extra-virgin olive oil
  • 2 Tbsp balsamic vinegar
  • ½ medium shallot, minced
  • 1 tsp Dijon mustard
  • 1½ cups butternut squash, cubed into ½ inch pieces
  • 1 bunch kale, stems removed, cut into ½ inch wide ribbons (5 cups)
  • ¾ cup chopped almonds, toasted
  • kosher salt and freshly ground pepper
  • Parmesan cheese (for shaving)


  1. Preheat oven to 425 degrees.
  2. To make dressing: Whisk 5 Tbsp oil, vinegar, shallot and mustard in a small bowl.  Season with salt and pepper.  Set aside.
  3. Combine squash with 2 Tbsp of olive oil, salt and pepper. Then roast for approximately 20 minutes, turning occasionally, until squash is tender and lightly golden.   Let cool slightly.
  4. Meanwhile heat remaining oil in large skillet over high heat. Add kale and cook, tossing frequently, until bright green and slightly wilted, 1-2 minutes.  Remove from heat, add 3-4 Tbsp of dressing and toss to coat.
  5. Combine squash, kale and toasted almonds. Season with salt and pepper.  Using a vegetable peeler, shave Parmesan over vegetables.  Drizzle more dressing if needed.
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Taste the Cancer-Fighting Power of Curcumin

Curcumin has been used for centuries in India and other parts of Southeast Asia as both a cooking spice and a medicine to treat arthritis and gastrointestinal upset. Some studies have shown that curcumin may be helpful in treating or preventing certain cancers including triple negative breast cancer, colon cancer, prostate cancer and ovarian cancer.

** Please note: if you’ve been diagnosed with cancer, consult with your medical team prior to making new additions to your diet or lifestyle changes.

So how can we add curcumin to our diets? Cook with the spice TUMERIC- it’s active ingredient is curcumin.

The recipe below has even more healthy benefits as salmon is high in protein and omega-3 fatty acids that provide well-documented benefits for the heart and brain.

Sweet Lemon-Pepper Turmeric Salmon 

(Recipe adapted from Perchance To Cook)

INGREDIENTS (serves 2)

¼ cup lemon juice
a large pinch of ground black pepper
¼ tsp + ⅛ tsp of ground turmeric, divided
½ tsp honey or agave nectar
½ pound of salmon (about 8 ounces- use wild salmon if possible)
extra slices of lemon
an extra drizzle of honey


  1. In a small bowl, mix the lemon juice, a large pinch of ground black pepper, ¼ tsp of ground turmeric, and ½ tsp of honey together.
  2. Place your salmon into a large ziplock bag, pour the lemon mixture into the bag, and put everything into the fridge to marinate for about 1 hour.
  3. Preheat your oven to 400 degrees.
  4. Remove the salmon from the bag and place on a cookie sheet. Cover the salmon fillets in two spoonfuls of the mixture from the bag, and then place the salmon skin side up.
  5. Cook for 6 minutes, and then flip the salmon so that it is flesh side up. Then, sprinkle ⅛ tsp of ground turmeric on top of the salmon and sprinkle some more pepper on top. Cover each filet with a slice of lemon and a drizzle of honey.
  6. Cook for 6 more minutes, or until the salmon flakes easily.

Other ways to add tumeric to your diet: 

Try tossing turmeric with roasted vegetables. Cauliflower is especially delicious served this way. You can even sprinkle it on scrambled eggs or soups, or blend it into a smoothie.

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Taste the Cancer-Fighting Power of Black Bean Brownies

Diets high in sugar and refined carbohydrates can lead to weight gain and obesity, which increases cancer risk over time.   Research now links certain cancers—including breast, prostate, colorectal, esophageal, endometrial, kidney and pancreatic—to obesity.

Today I’d like share with you a very special dessert that is made without sugar and without refined carbohydrates.  With these Black Bean Brownies, you can feel good about satisfying your sweet tooth.

CAUTION:  These brownies are seriously addicting and it’s impossible to eat just one.

Cancer-Fighting Sugar-Free Black Bean Brownies

(Recipe originally seen on CancerHawk)


4 oz. unsweetened chocolate (72% cocoa or higher)
1 cup unsalted butter or non-hydrogenated butter substitute
2 cups soft-cooked black beans, drained well
1 cup walnuts, chopped
1 Tbsp vanilla extract
¼ cup brewed coffee
¼ tsp sea salt
4 large eggs
1 ½ cups light agave nectar


  1.  Preheat oven to 325 degrees.  Line an 11” by 18” baking pan with parchment paper.  Spray with canola oil.
  2.  Melt chocolate and butter in a glass bowl in the microwave for 1 ½ to 2 minutes.
  3.  Stir with a spoon to melt the chocolate completely.
  4.  Place the soft-cooked beans, ½ cup of walnuts, vanilla extract and a couple spoonfuls of melted chocolate mixture into the  food processor.
  5.  Blend for 2 minutes or until smooth.
  6.  Batter should be thick and the beans smooth.  Set aside.
  7.  In a large bowl, mix together the remaining ½ cup walnuts, remaining melted chocolate mixture, coffee and salt.  Mix well and  set aside.
  8.  In a separate bowl, with an electric mixer, beat the eggs until light & creamy- about 1 minute.
  9.  Add the agave nectar & beat well.  Set aside.
  10.  Add the bean/chocolate mixture to the coffee/chocolate mixture.  Stir until blended well.
  11.  Add the egg mixture, reserving about 1/2 cup.
  12.  Mix well & pour the batter into the prepared pan.
  13.  Using an electric mixer, beat the remaining 1/2 cup egg mixture until light and fluffy.  Drizzle over the brownie batter.
  14.  Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect.
  15.  Bake for 30-40 minutes, until the brownies are set.
  16.  Let cool in the pan completely before cutting into squares.  These brownies are very rich, so cut them into small squares.  (Please note:  The brownies will be soft until they are refrigerated)  Store in the refrigerator.

Makes 45 or so (2-inch brownies)

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Green Goddess: Healthy Anti-Cancer Smoothie Recipe



Eating a colorful diet is a good way to make sure you’re getting a variety of vitamins and nutrients that can help prevent cancers. This recipe mixes a few colors from the rainbow and ends up with the “G” in ROY G BIV.

The green goddess smoothie adds a variety of superfoods to your day; you’ll get vitamins, minerals, enzymes, fiber and antioxidants in this delicious drink.

Serves approximately 4 cups

  • 2 cups of purified water
  • 5 cups of spinach leaves
  • ½ lemon squeezed
  • 1 frozen banana
  • 1 granny smith apple
  • 1 ripe pear
  • (Optional) berries and/or a splash of your favorite juice or cider


  1. In a high speed blender, add all ingredients
  2. Pulse for 2-3 minutes or until items are liquefied


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