According to the American Cancer Society, the most prominent cancers in American men are prostate, colon, and lung cancer. The nutrients in our food play a big part in protecting our bodies from these cancers. The ingredients in these recipes feature anti-inflammatory and antioxidant properties that help combat cancer formation and growth. Evidence suggests certain nutrients—particularly omega-3 fatty acids, lycopene, flavonoids, carotenoids, vitamin C, selenium, magnesium, fiber, allicin, and curcumin—all play major roles in combating cancer.
These dishes also contain omega-3 fatty acids, which help fight inflammation and have been shown to reduce risk of colon and prostate cancer, according to studies in the European Journal of Cancer Prevention and in the Journal of Nutrition. In addition, these recipes are high in soluble and insoluble fiber, which have been shown to protect against colon cancer, according to the American Institute of Cancer Research.
- 1 tablespoon olive oil
- 1 clove garlic, minced
- ½ medium yellow onion, chopped
- 1 cup kale, chopped with stems removed
- 1 cup shiitake mushrooms, chopped
- 2 eggs (preferably pasture-raised and organic)
- ½ teaspoon ground black pepper
- ½ teaspoon ground turmeric
- 2 tablespoons feta cheese, crumbled
- 4 large whole-wheat tortillas
- salt, to taste
- salsa, to dip (optional)
- plain greek yogurt, to dip (optional)
- In a sauté pan, heat olive oil on medium.
- Add minced garlic, chopped onion, and a pinch of salt. Sauté for about 3 minutes or until onion starts to soften.
- Add kale, mushrooms, a dash of olive oil, and a pinch of salt. Sauté until kale and mushrooms are soft and wilted (about 5 to 7 minutes).
- Remove vegetables from pan and let cool in a bowl.
- Place sauté pan back on the stove and reduce heat to medium-low.
- Add another drizzle of olive oil and spread.
- Crack the eggs into a medium mixing bowl and beat.
- Pour eggs into pan and add turmeric, a pinch of salt, and pepper.
- Once the eggs begin to set, use a spatula to pull the edges towards the center of the pan.
- Continue pulling the edges toward the center until eggs are firm (2 to 4 minutes).
- Remove from heat and let cool in a separate bowl to prevent the eggs from overcooking.
- Lay a tortilla on a plate. Place ¼ cup of cooked vegetable mixture and ¼ cup of scrambled eggs on the tortilla. Top with feta cheese.
- To wrap, fold over the bottom half of the tortilla so it covers the toppings. Fold in the sides, and tightly roll into a burrito.
- Heat sauté pan with olive oil on low heat. Add burrito to pan, fold side down, until golden brown (about 1 minute), flip burrito and brown the other side.
- Remove from pan and cut in half. Enjoy warm. Dip in greek yogurt or salsa if desired.
Dietitian’s note: This recipe is rich in omega-3 fatty acids, flavonoids, selenium, magnesium, fiber, allicin, and curcumin.