October 25 – Strategy 2 – Cancer Fighting Beans
We continually hear how fiber is so important for digestive health. We often think of fiber as eating whole grain products, which are certainly essential, but we often neglect another important source of fiber, the legume or bean family. Beans are not only an excellent source of fiber but are loaded with vitamins and phytochemicals that together are a powerful force in cancer prevention.
Beans include many varieties as well as green peas. Many people regard peas as a vegetable because they are either sold in the produce or frozen vegetable section, but they are in fact beans. If you have had breast cancer, there is controversy over the consumption of soy and soybean products for estrogen receptor positive patients. Soy is a powerful phytoestrogen so I err on the side of caution and try of avoid soy as much as possible.
The phytochemicals in beans that are found naturally in plants and appear to protect our cells from damage that can lead to cancer include:
1. saponins - have shown the ability to inhibit the reproduction of cancer cells and slow the growth of tumors.
2. protease inhibitors – have shown the ability to slow the division of cancer cells and help to prevent tumors from releasing substances called proteases that destroy nearby cells.
3. phytic acid-has the ability to significantly slow the progression of tumors.
Canned beans are easy and convenient sources of nutrients and protein. The Eden organic brand is packaged in cans that are BPA free and so they are my first choice.
Incorporating beans into your daily menu may be challenging at first, but well worth the effort. To help you get started, I am including a recipe from my book which is fast and easy and delicious. Give it a try and I hope you’ll agree. Bon appetite!
Crock Pot Minestrone Soup
4 cups organic vegetable broth
1 can organic crushed tomatoes
1 Tablespoon chopped or dried basil
1 Tablespoon Italian seasoning
3 carrots, chopped
3 stalks celery, chopped
1 package frozen peas
1 package frozen corn
1 onion, chopped
3 cloves garlic, minced
salt and pepper to taste
1 can organic red kidney beans – drained & rinsed
1 1/2 cups whole wheat macaroni pasta or quinoa
Combine all ingredients except pasta in a crock pot. Cook on low for 6-8 hours. Add the pasta and cook on high for 20-30 minutes, or until pasta is done cooking. Makes 6 servings of minestrone soup.
Check out a new video on the Cleveland Clinic Breast Cancer Vaccine:
To see all the tips for prevention, or purchase my book, A Teacher’s Journey…What Breast Cancer Taught Me, go to www.sisters4prevention.com. All proceceeds from the book are dedicated to funding the Pink Vaccine.