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The Menu

  • Poached Chicken and Avocado Fajitas
  • Mixed Green Salad with Walnuts

Foods That Fight Cancer

From American Institute for Cancer Research (AICR) . . . . . .

No single food or food component can protect you against cancer by itself. But strong evidence does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers.

Foods Can Fight Cancer Both Directly . . . . .

In laboratory studies, many individual minerals, vitamins and phytochemicals demonstrate anti-cancer effects. Yet evidence suggests it is the synergy of compounds working together in the overall diet that offers the strongest cancer protection.

. . . . And Indirectly

According to AICR’s second expert report and its updates, carrying excess body fat increases the risk of ten cancers. Vegetables and fruits are low in calories, which help us get to and stay a healthy weight. Whole grains and beans are rich in fiber and moderate in calories, which also help in weight management efforts.

That is why AICR recommends filling at least 2/3 of your plate with vegetables, fruit, whole grains and beans.

Research on foods that fight cancer – and that may also aid cancer survival – is ongoing and active.

Here is a partial list of the AICR Foods That Fight Cancer:

  • Apples
  • Blueberries
  • Broccoli & Cruciferous Vegetables
  • Cherries
  • Coffee
  • Cranberries
  • Flaxseed
  • Grapefruit
  • Legumes (Dry Beans, Peas & Lentils)
  • Soy
  • Squash (Winter)
  • Tea
  • Walnuts
  • Whole Grains

Read more about these foods at American Institute for Cancer Research . . . . .

Low Glycemic Load Dessert with Almond and Apricot


3 tablespoons ground almonds
5 large egg whites
pinch of cream of tartar
250 g golden caster sugar
2 teaspoons cornflour
1 teaspoon white wine vinegar
1/2 teaspoon natural almond extract
25 g amaretti biscuits, crushed
125 g ready-to-eat dried apricots, diced


300 g 0% fat Greek yogurt
1 ripe peach, stoned and thinly sliced
1 medium mango, peeled and thinly sliced
1 large orange, segmented and all pith and membrane removed


  1. Preheat the oven to 180°C/350°F. Line a shallow 35 cm x 25 cm baking tray with non-stick baking parchment to come at least 3 cm up the sides.
  2. In a dry non-stick frying pan, toast the ground almonds over a medium heat, stirring all the time until golden.
  3. Whisk the egg whites with the cream of tartar until stiff then whisk in the sugar, a spoonful at a time, until you have one spoonful left. Mix the cornflour into that and whisk into the egg whites until stiff and glossy. Whisk in the vinegar and almond extract and finally fold in the toasted almonds, crushed amaretti and apricots.
  4. Spread the mixture into the prepared baking tray and level the surface. Place in the oven and immediately reduce the temperature to 150ºC/300ºF. Cook for 45 minutes until pale golden and crisp on top. Turn off the oven, leave the door ajar and allow to cool.
  5. Remove from the tray, trim the edges and cut. across the shorter side to make 3 equal pieces. Spread two pieces with yogurt and layer on the fruit. Sandwich together, press down gently, then cut in slices to serve.

Makes 8 to 10 servings.

Source: GL Diet Made Simple

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