Maximizing The Use Of Culinary Herbs Increases Protection Against CancerAmerican Institute for Cancer Research Used generously, culinary herbs are the special allies of those who follow low-salt diets or prefer meals low in fat but rich in taste. Now health experts are discovering a new incentive for cooks to maximize their use of herbs: They are beginning to understand how certain powerful substances found in herbs work to help fight cancer. According to Dr. Ritva Butrum, Vice President of Research at the American Institute for Cancer Research (AICR), "There is some awareness that vegetables and fruits contain the cancer-fighting substances called phytochemicals, but not many people appreciate the rich phytochemical content of common herbs we use in cooking.  "Phytochemicals are a major line of defense in the fight against cancer, and herbs rich in these powerful substances have an important role to play in our diet," Butrum says. Herbs Are an Important Source of Cancer-Fighting Phytochemicals Phytochemicals (phyto means plant in Greek), the natural substances present in fruits, vegetables, whole grains and culinary herbs, number in the thousands. Scientist have found they go beyond protecting against many chronic diseases and actively fight cancer as well. Through laboratory and animal studies, scientists across the country are just beginning to understand the complex ways phytochemicals work on their own and interact with each other to produce anti-cancer effects. Butrum says "Researchers envision that one day phytochemicals will be used as powerful and precise tools in the fight against cancer. But for the moment, our best insurance is eating a wide variety of plant-based foods, including herbs." Coriander Helps Fight Breast and Liver Cancers Coriander is rich in coriandrol, which is believed to help combat breast and liver cancers. In animal studies, coriandrol stops aflatoxin from binding to DNA and causing liver cancer in some people. As a flavoring agent, coriander is sold in seed form or fresh. Fresh coriander, commonly known as cilantro, is frequently used in Chinese and Mexican dishes and commonly found where fresh herbs are sold. In the salsa recipe that follows, mango acts as a foil for the assertive flavor of the cilantro. Once considered an exotic fruit, mangoes are now found in supermarkets, available at different times of the year depending on the variety. With its rich, sweet taste and hint of lime, the mango is as versatile as the peach or nectarine. Tropical Cilantro Salsa 1/2 cup finely chopped red onion Place chopped onion in a heat-proof bowl (like Pyrex) or measuring cup and add boiling water to cover. Let stand for a few minutes. In the meantime, mix fruit and juice in a large bowl. Add cilantro and vinegar and mix well. Drain onion and add to papaya mixture, mixing well. Taste, adding more vinegar and/or juice if desired. Salsa can be served immediately or later, and stored in the refrigerator for 2 to 3 days. Makes about 2 cups, depending on the size of the fruit. Each 1/4 cup contains 40 calories and 1 gram of fat. Rosemary Plays a Double-Duty Role Fighting Cancer Butrum says, "Rosemary is rich in carnosol, another phytochemical that helps guard against breast cancer by detoxifying chemicals that can initiate the cancer process. Carnosol may also protect against skin and lung cancer." Rosemary also seems to work against the formation of carcinogens during the cooking process, according to cancer researcher Dr. Barbara C. Pence, Associate Dean for Research and the Graduate School at Texas Tech University Health Sciences Center. "There are phytochemicals in rosemary that appear to have anti-oxidant properties," she says. "In my research with high-heat cooking methods like grilling, rosemary has been found to inhibit the production of certain carcinogens." The following recipe can be used as both a marinade and as a sauce to accompany grilled meat, poultry or fish. "Using rosemary in this kind of before-and-after scenario," says Butrum, "is like a double whammy against cancer." Rosemary Orange Marinade and Sauce Note: Never baste with used marinade or serve it as a sauce later. It may be contaminated by potentially harmful bacteria and could lead to food-borne illness. Discard used marinade. 1 Tbsp. freshly grated orange peel Combine all ingredients except broth in a blender and mix well. Pour marinade into a container that will comfortably hold the meat, poultry or fish to be marinated. Add food to be marinated, seal well and refrigerate 8 hours or overnight. Remove food to be grilled. Drain and grill. To make the sauce for the grilled meat, prepare a new batch of the marinade with the addition of the broth. Pour into a small saucepan, bring to boil, then reduce heat and simmer until liquid is reduced to a thin sauce. Strain sauce through a fine sieve and serve with grilled food. Mint Contains Agents that Fight Breast Cancer "Mint contains limonene, a powerful anti-cancer agent that studies suggest can block the development of breast tumors and shrink them," according to Butrum. Although limonene is found primarily in citrus peel, few of us eat much of the peel. Mint, on the other hand, can be used in large quantities and goes well with many foods. It also contains luteolin, which is also believed to fight breast cancer. The following can be used as a marinade or sauce for grilled foods. Mint Chili Marinade and Sauce Note: Again, never baste with used marinade or serve it as a sauce later. It may be contaminated by potentially harmful bacteria and could lead to food-borne illness. Discard used marinade. 1/3 cup (packed) fresh mint leaves, finely minced Place mint leaves, rice vinegar, water and lime juice in a blender and puree until smooth. Add remaining ingredients and blend on high speed until smooth. To use as a marinade, transfer mixture to a container that will comfortably hold the food to be marinated. Add food to be marinated, seal, and refrigerate 1 to 3 hours for poultry or fish and 3 to 8 hours for red meats, depending on the size of the pieces. To use as a sauce, transfer mixture to a bowl or pitcher. Let stand 1 hour before using. Makes about 2/3 cup. Each tablespoon contains 31 calories and 1 gram of fat.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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