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.
Mediterranean Chicken Pitas with Tzatziki
Yield: 4 servings
- 2 raw chicken breasts (preferably pasture-raised and organic), cut into 1-inch cubes
- 2 whole-wheat pitas
- 2 cloves garlic, minced
- juice of 1 ½ lemons (about 3 tablespoons)
- 1 large cucumber, half roughly chopped and half grated
- 5 cherry tomatoes, quartered
- ½ small yellow onion, thinly sliced
- 1 red bell pepper, sliced
- 4 tablespoons olive oil
- 1 teaspoon salt
- ¼ cup feta cheese, crumbled
- 1 cup plain yogurt (preferably grass-fed)
- 2 teaspoons dried oregano
- 1 sprig fresh dill, minced
- ground black pepper, to taste
In a large bowl, add chicken breast, olive oil, oregano, salt, half the garlic, and 1 tablespoon lemon juice. Mix until chicken is evenly coated, and set aside to marinate for 20 minutes.
In a medium bowl, combine tomato, onion, bell pepper, roughly chopped cucumber, 1 tablespoon olive oil, 1 tablespoon lemon juice, feta cheese, salt, and ground black pepper to taste.
To make the tzatziki: In a medium bowl, combine yogurt, grated cucumber, 1 tablespoon olive oil, the remaining minced garlic, 1 tablespoon lemon juice, dill, and salt to taste. Set aside.
Heat a large sauté pan to medium heat with 1 tablespoon olive oil.
Add chicken and sauté for about 5 to 7 minutes, until chicken is cooked (not pink in the center).
Cut pitas in half and open the pocket. Add the salad mixture, chicken, and top with tzatziki. Enjoy warm or cold.
Dietitian’s note: This recipe is rich in omega-3 fatty acids, lycopene, flavonoids, carotenoids, selenium, fiber, and allicin.