Cancer fighting properties:
Berries are good sources of vitamin C and fiber. According to American Institute for Cancer Research (AICR)'s second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, foods high in vitamin C probably protect against cancer of the esophagus, while foods containing dietary fiber probably decrease colorectal cancer risk.
All berries, but particularly strawberries and raspberries, are rich in ellagic acid. In laboratory studies, this phytochemical has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast. Research suggests that ellagic acid seems to utilize several different cancer-fighting methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens and it helps slow the reproduction of cancer cells.
- Apples are a good source of fiber and vitamin C. Most of the antioxidant power they provide comes from phytochemicals with anti-inflammatory and antioxidant properties.
- Both sweet and tart cherries are a good source of fiber and vitamin C, and they contain potassium. Tart cherries, but not sweet cherries or tart cherry juice, are also an excellent source of vitamin A. Cherries contain a variety of phytochemicals contributing both color and antioxidant activity. Both sweet and tart cherries supply antioxidant substances, though tart cherries contain more.
- Pomegranates have high antioxidant levels including beta carotene and Vitamin C. Fresh pomegranate are most available September through February and can be enjoyed as a snack, condiment to a salad or main dish or made into juice.
- Papayas have a high vitamin C content also providing a good source of vitamins A and E, two powerful antioxidants that may help protect against heart disease and colon cancer.
Papayas have a high vitamin C content also providing a good source of vitamins A and E, two powerful antioxidants that may help protect against heart disease and colon cancer.
Total Time: 1 ½ hours
Serves: 8, 1 ¼ cups each
Per Serving: 305 Calories, 8g Fat (1g Sat, 5g Mono), 0mg Cholesterol, 51g Carbohydrates, 0g Added Sugars, 8g Protein, 8g Fiber, 449mg Sodium, 625mg Potassium
Nutrition Bonus: Calcium (59% daily value), Magnesium (28% dv), Potassium (18% dv), Iron (16% dv)
Carbohydrate Servings: 3
Ingredients:
3 medium beets (about 1 ¼ pounds)
2 cups vegetable broth
1 ½ cups water
2 cups red quinoa (see Tips)
½ teaspoon salt
3 medium oranges
1 tablespoon sherry vinegar or freshly squeezed lemon juice
½ teaspoon salt
½ teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil
½ cup chopped pitted dates
1 whole pomegranate, seeded (see Tips)
¼ cup plus 2 tablespoons finely chopped fresh parsley, divided
Cooking Directions:
- Position rack in center of oven; preheat to 350°F.
- Trim the root end of the beets and remove any greens (reserving for another use); rinse and pat dry. Wrap individually in foil. Roast until tender, 1 to 1 ¼ hours, depending on size. (Alternatively, place beets in a microwave-safe dish, add ¼ cup water, cover loosely and microwave on High until the beets are tender, about 10 minutes, depending on size.)
- Meanwhile, bring broth, water, quinoa and salt to a boil in a large saucepan. Reduce heat, cover and simmer until the liquid is absorbed, about 20 minutes. Transfer the quinoa to a large serving bowl.
- Zest and juice 1 orange. Place the juice in a medium bowl. Working over another bowl, cut the remaining 2 oranges into segments (see Tips) and set aside. Measure the juice from the first orange—if it isn't quite ⅓ cup, squeeze the juice from the membranes until you get ⅓ cup. Add the zest, vinegar (or lemon juice), salt and pepper to the juice; gradually whisk in oil in a thin stream until well combined. Stir in ¼ cup parsley.
- When cool enough to handle, peel and dice the roasted beets. Add to the quinoa along with dates and gently combine. Pour the dressing over the salad and gently toss to coat. Serve garnished with the reserved orange segments, pomegranate seeds and the remaining 2 tablespoons parsley.
Tips and notes:
- Make Ahead Tip: Cover and refrigerate beets (Steps 1 & 2) and quinoa (Step 3) in separate containers for up to 1 day. Prepare the salad up to 2 hours ahead; garnish just before serving.
- Tips: Red quinoa, which you can commonly find in stores where white quinoa is sold, gives the dish a stunning color. If you can only find white, that's fine too. Rinsing removes any residue of saponin, quinoa’s natural, bitter protective covering. Most quinoa available in the U.S. has been "scrubbed" of its bitter outer coating—check the label to see if you need to rinse it first.
- To seed a pomegranate, fill a large bowl with water. Lightly score the fruit into quarters from crown to stem end, cutting just through the skin. Hold the fruit under water, break it apart and use your hands to gently separate the plump seeds from the skin and white pith. Discard the white pith. Pour the seeds into a colander. Rinse and pat dry.
- To segment citrus, slice both ends off the fruit. With a sharp knife, remove the peel and white pith; discard. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice into the bowl before discarding membrane, if desired.
Recipe from: EatingWell