There’s a world of healthy cancer-preventive foods out there. Use these international favorites as an introduction to new spices, fruits, vegetables and more. It’s a great way to add variety to daily meals and learn to enjoy new foods.
Smørrebrød is a traditional open-faced sandwich. It’s often made with dark whole-grain rye bread and topped with nutrient-rich beets (or other veggies), herring and a poached egg. Use a high-fiber rye bread, which plays a role in reducing cancer risk. Top with a few oven roasted root veggies and herring – rich in omega-3 fatty acids and an excellent source of vitamin D.
Cortado – Spain, Portugal, Latin America
From the Spanish word cortar, meaning cut, a cortado is espresso cut with milk. It’s a small (3-4 ounce) drink usually made of a 1:1 or 1:2 ratio of milk added to espresso. The caramel sweetness of the espresso paired with the steamed milk means you may not even need to add sugar.
Paella – Spain
This savory one-pan rice dish is as varied as the chefs that make them. Paella (pronounced pah-ey-yuh) essentials are rice flavored with saffron and garlic, mixed with veggies and protein and cooked in a shallow pan. Traditional paella uses chicken or rabbit, white beans, and snails. Other variations include shrimp, mussels, and clams.
Mercimek Köftesi- Red Lentil Kofte (Turkey)
Köfte refers to ground meat (lamb or beef) or vegetable balls seasoned with plenty of herbs and spices. The vegetarian version is made with red lentils and fine bulgur, sprinkled with parsley and green onions. Red lentil legumes provide protein and bulgur is a whole grain packed with fiber, which is linked to decreased risk of colorectal cancer, or add some cooked lentils and your favorite spices.
Pho – Vietnam
Go to any home or market in Vietnam and you’ll likely find some variation of this noodle dish. Pho consists of a flavorful clear broth, small amounts of thinly cut meat such as beef or chicken, and the namesake linguini-shaped rice noodles – garnished with herbs, green onions, and bean sprouts piled high on top.
Cherimoya – Central and South America
You can now find this sweet and creamy fruit at many US markets. Tasting like a cross between a banana and pineapple, cherimoya is known as the ice cream fruit. A cherimoya will give you plenty of fiber, vitamins C, vitamin B6, riboflavin and potassium. Eat it fresh, add to fruit salads or chill it and eat it with a spoon. You can remove the seeds, freeze for 4 to 5 hours then blend to make a creamy cherimoya sorbet.
Mojo Sauce– Cuba
Mojo refers to any sauce made from garlic, olive oil, spices and citrus such as orange juice. It adds flavor to everything from seafood, pork and of course, Cuban sandwiches. Create your own mojo marinade with an assortment of herbs and spices–cilantro, oregano, cumin and garlic.