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Stanford Health Care

California Citrus Greens Salad with Garlic Dressing

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

Despite sulfur's demonic association in folklore, the sulfur in garlic is the key to its possible cancer-fighting abilities. Now that researchers are able to study how garlic compounds work against cancer development, we know that garlic contains more than 30 active sulfur substances.

Allium, the name of garlic's botanical family, is echoed in several of these compound's names, including allicin and diallyl disulphide. Onion, leeks, shallots and chives are all allium relatives of garlic.

Garlic has come out smelling sweet in a number of research studies. Last May, a study reported that a diet containing 10 grams (3 cloves of garlic or 1 Tbsp of onion) per day of garlic and onions was associated with 30 percent risk reduction of one type of stomach cancer. In November, other results stated that the more garlic and onions the 10,000 subjects ate, the lower their risk was for colorectal, ovarian, prostate, breast, renal cell, esophageal, oral cavity and pharynx cancers.

Around the world, garlic is a universal ingredient in good cooking. Its health protection can be increased when it is combined with other plant-based foods because of the synergy that occurs. Here are some recipes to help you globalize your menus with health-protecting garlic and its allium cousins.

Serves:  4

Per Serving:  122 calories, 7g fat (1g saturated fat), 12g carbs, 3g protein, 3g fiber, 52mg sodium

NOTE:  This recipe is NOT OK for those on the LMD (Low Microbial Diet).

Dressing:

4 large cloves fresh garlic, peeled

⅓ cup orange juice

1 Tbsp balsamic vinegar 

2 Tbsp extra virgin olive oil

½ tsp dried thyme

Salt & fresh ground pepper, to taste 

Salad:

1 quart boiling water

1 cup small broccoli florets

1 bag (8 oz) ready washed baby salad greens 

1 cup chopped red bell pepper

1 navel orange, peeled and cut into bite-sized pieces 

Cooking Directions:

  1. On small plate, mince garlic and let stand ten minutes. In a blender or with a whisk, combine garlic with remaining dressing ingredients until smooth. 
  2. In medium saucepan, boil water. Add broccoli and blanch for one minute. Drain well and let cool. 
  3. In serving bowl, toss broccoli with remaining ingredients. Add dressing and toss again. Serve immediately.

Recipe from: www.AICR.org: Healthy-e-Recipes