Cancer conquerors.

"You catch cancer at least once every week," the professor told the assembled class. He went on to explain that cancer is the result of changes in the DNA, the basic code in all cells that allows for growth and repair of tissue. Changes in DNA can be brought about by excessive sunlight, environmental pollution, smoking, radiation, lack of exercise, and other factors. He left the students with hope, however, reminding them of the marvels of the immune system God gives each of us. "Keep the immune system healthy," he admonished, "through adequate rest, trust in God, fresh air and water, exercise, avoidance of harmful substances, and consciously making nutritious choices at meal times."

Of the top 10 killers in the United States, food is directly involved with six. When it comes to cancer, food plays at least three roles in that disease's process. Food serves as a cancer initiator, a cancer promoter, or a cancer antipromoter.

Cancer initiators include heavily pickled or salt-cured foods, which can produce carcinogenic nitrosamines. Alcohol is associated with an increased incidence of mouth, esophagns, liver, and breast cancer. Some people believe that pesticides and herbicides are cancer initiators too. But their levels are too low in fruits and vegetables to be carcinogenic.

The cancer promoters in food may accelerate the growth of abnormal cells. Excess use of certain dietary fats--particularly animal fat--has been implicated in the development of cancers of the colon, pancreas, endometrinm, and prostate.

The list of cancer antipromoters is particularly long and continues to grow. Some studies suggest that you may reduce your cancer risk by half if you eat five or more servings of fruits and vegetables each day. Why? Because of special compounds called antioxidants found within these and other foods. Check out the list below of lifesaving properties hidden in these powerful dietary cancer antipromoters. Then examine the recipes, each labeled with the antioxidant properties they bring to the ring to help you fight this deadly disease.

Much More in Mind

Do you think that food contributes only vitamins, minerals, carbohydrates, fats, proteins, and water to your overall health? The Creator has much, much more in mind. The included list of antipromoters isn't even complete! So far, scientists have identified 25 classes of these compounds. How many more will they discover in the years to come?

In order to support your immune system, choose foods that provide a variety of these compounds. Fill your plate with antipromoters so you won't "catch" cancer this or any week. Doing so will help protect you against cell sets that grow wildly out of control. Build your immune system to conquer any potential changes in your DNA quickly and efficiently.

Rest, drink water, breathe flesh air, pray, exercise, and try the following recipes, all designed to keep your immune system running at peak performance.

REMEMBER, the numbers 1-16 identify which class of phytochemicals are in the recipes that follow. Enjoy!

Phytochemicals to the Rescue!

DIETARY CANCER ANTIPROMOTERS

1. Allicin: protects against stomach cancer

2. Carotenoids: 600 of them in foods, inhibit cancers

3. Curcumin: may inhibit carcinogens

4. Flavonoids: scavenge carcinogens

5. Indoles: block carcinogens and estrogens

6. Isothiocyanates: inhibit activation of carcinogens and detoxify carcinogens

7. Lignans: block estrogen (linked to cancer of breast, colon, ovaries, and prostate)

8. Monoterpenes (limonene): detoxify carcinogens

9. Organosulfur compounds: enhance cancer-destroying enzymes, slow cancer-activating enzymes

10. Phenolic acids: help excrete carcinogens

11. Phytie acid: binds minerals, preventing free-radical formation

12. Phytosterols (genistein and daidzein): inhibit estrogen

13. Protease inhibitors: slow tumor growth

14. Resveratroh inhibits cancer cell growth

15. Saponins: prevent cancer cells from multiplying, stimulate immune response

16. Tannins: may inhibit carcinogen activation and promotion

BROCCOLI SALAD

6 cups chopped broccoli
    4, 5, 9, 12, 13
1/4 cup finely chopped red onion
    1, 9
3/4 cup sweetened dried cranberries or raisins
    4, 10 or raisins 10, 14
1/2 cup chopped walnuts
    10, 12, 16
2 T. flaxseed 7
3/4 cup low-fat mayonnaise
    (soy mayonnaise) *
2 T. lemon juice 4, 10
2 t. sugar (optional)

In a large bowl, place broccoli,
onion, cranberries, walnuts, and
flaxseeds. In a small bowl, combine
mayonnaise, lemon juice, and sugar.
Mix well. Pour over salad and toss
well. Chill before serving. Yields 6
servings. Per serving: calories: 319;
protein: 11 grams; fat: 20 grams;
carbohydrate: 25 grams; fiber: 4
grams; cholesterol: 0 milligrams.

CAULIFLOWER
AND CHERRY
TOMATO SALAD

1/4 cup water
2 cups cauliflower 5, 9, separated
    into tiny flowerets and boiled
1 T. olive oil
2 T. lemon juice 4, 10
1 t. soy sauce 4
1 medium cucumber, diced 12
1 yellow bell pepper, chopped
    2, 3, 12
1 cup cherry tomatoes, halved
    2, 10, 12, 15
2 T. chopped parsley 2, 5

In a small saucepan, bring water to
a boil; add cauliflower and simmer for
2-3 minutes until crispy tender. Drain.
In a small bowl, whisk together oil,
lemon juice, and soy sauce for dressing.
Mix in cauliflower, cucumber,
bell pepper, and tomatoes; coat with
dressing. Garnish with parsley.
Serves: 4. Per serving: calories: 75;
protein: 2 grams; carbohydrate: 6
grams; fat: 4 grams; cholesterol: 0
milligrams; fiber: 3 grams.

TACO SOUP

2 t. olive oil
1 large can Vibrant Life
    Vegeburger
1/4 cup onion, diced 1, 9
1 16-oz. can tomatoes, cut up,
    use juice 2, 10, 12, 15
1 16-oz. can kidney beans; use
    liquid 12, 13, 15, 16
1 17-oz. can whole kernel corn;
    use liquid 3, 13
1 8-oz. can tomato sauce
    2, 10, 12, 15
1 4-oz. can sliced olives
1/2 package taco seasoning
2 packages beef-flavored G.
    Washington Broth
1/2 t. onion powder 1, 9
  Salt to taste
1 ounce tortilla chips or 3/4 cup
    rice
  garnish: yogurt, plain nonfat;
    shredded cheddar cheese;
    and/or diced avocado

In a large saucepan, heat oil and
saute onion and vegeburger. Add
remaining ingredients. Heat thoroughly.
Serve over tortilla chips or a
bed of rice. Garnish with yogurt,
cheddar cheese, and/or diced avocado.
Selwes: 8. Per serving: calories
(without garnish): 310; protein: 13
grams; carbohydrate: 45 grams; fiat: 5
grams; cholesterol: 0 milligrams;
fiber: 10 grams.

TOMATO BISQUE
SOUP

4 cups stewed tomatoes
  or 2 cans (16-oz. each)
  2, 10, 12, 15
2 t. salt
1 T. sugar (optional)
2 T. chopped onion 1, 9
2 T. chopped parsley 2, 5
2 slices lemon 4, 8, 10
1 bay leaf
1 cup hot water
3 T. margarine (soy mayonnaise) *
3 T. flour
1 3/4 cup evaporated milk (soymilk) *

Cook first 7 ingredients together
for 13 minutes. Remove bay leaf and
lemon, and blend in a blender for 5
seconds. Add hot water. Mix margarine
and flour together; add to
tomato mixture, and cook 5 minutes.
Add evaporated milk just before
serving. Serves 6. Per serving: calories:
176; protein: 8 grams; carbohydrate:
24 grams; fat: 6 grams; cholesterol:
3 milligrams.

POTATO BAVARIA

2 T. margarine
1 diced onion 1, 9
1 can (19-oz.) Vibrant Life
    Super Franks
    4, 10, 12, 13, 15
1 1/2 cups sauerkraut, drained
1 can mushroom soup
1/2 cup low-fat mayonnaise
1/2 cup fat-free sour cream
4 cups cooked potatoes, cubed
    10, 13, 15

Saute onion and Super Franks in
margarine. Drain sauerkraut; add to
onion mixture. Combine with mushroom
soup, mayonnaise, sour cream,
and potatoes. Bake in a shallow pan
at 230[degrees]F for 3-4 hours. Serves 10.
Per serving: calories: 256; protein: 9
grams; carbohydrate: 19 grams; fat:
10 grams; cholesterol: 7 milligrams.

TOFU CASSEROLE

2 cups tofu 4, 10, 12, 13, 15
2 packages G. Washington Broth
1 t. soy sauce
  Salt to taste
1 t. thyme
1/2 t. rosemary
1/2 medium onion, chopped 1, 9
2 T. olive oil
1/4 cup Grape-Nuts, optional
      4, 7, 11, 12
1/2 cup cottage cheese
2/3 cup sliced almonds 10, 16
2 eggs, beaten
1/3 cup milk
1 T. melted margarine
3/4 cup whole-wheat bread
      crumbs, 4, 7, 11, 12

Crumble tofu and add seasonings.
Saute onion in oil. Add to
tofu mixture; combine with
remaining ingredients, reserving
1 T. margarine and bread crumbs.
Toss bread crumbs with melted
margarine. Sprinkle crumbs in
the bottom of a loaf pan. Add
tofu mixture. Cover with remaining
crumbs and bake at 350[degrees]F for
45 minutes. Serves 10. Per serving:
calories: 200; protein: 13
grams; carbohydrate: 13 grams;
fat: 12 grams; cholesterol: 43 milligrams.

COTTAGE
CHEESE PATTIES
in fresh mushroom sauce

PATTIES:

1 cup raw rolled oats 7, 10, 11
1 cup bread crumbs
1 cup cottage cheese
2 eggs, slightly beaten
1 medium onion, chopped 1, 9
3 T. parsley, chopped 2, 5
1/2 cup nuts, chopped 10, 12, 16
1/2 t. salt
1/2 t. sage
1 t. basil
1 t. oregano

SAUCE:

1 can mushroom soup
1/2 cup sliced fresh mushrooms
1/2 cup nonfat milk

Mix ingredients and form into
patties. Brown in hot oil over low
heat. Cover with sauce of mushroom
soup, fresh mushrooms, and milk.
Simmer in the oven. Other sauces
may be used, such as Gravy Quik or
tomato sauce. Patties freeze well.
Yields: 12 patties (2 1/2 inches in diameter).
Per patty: calories: 130; protein:
8 grams; carbohydrate: 15
grams; fat: 4 grams; cholesterol; 40
milligrams.

FRUIT AND
COTTAGE CHEESE
SALAD

1 cup orange sections 4, 10
1/2 cup seedless grape halves
      10, 14, 16
1/4 cup chopped dates 10
1 cup cottage cheese
1/3 cup plain low-fiat yogurt
1 banana, diced
  lettuce
1/4 cup shredded coconut

Combine orange sections, grapes,
and dates; chill. Combine cottage
cheese, yogurt, and banana. Mix
gently but thoroughly. Fold chilled
fruits into cottage cheese mixture.
Serve on crisp lettuce. Sprinkle each
serving with coconut. Serves: 4. Per
serving: calories: 154; protein: 9
grams; carbohydrate: 25 grams; fiat: 3
grams; calcium: 89 milligrams; cholesterol:
4 milligrams.

* This handy little icon indicates recipes that are TOTALLY VEGETARIAN (no eggs/dairy products). It also points out simple substitutions you can make to transform other recipes into TOTALLY VEGETARIAN dishes. Enjoy!

Professor Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., serves on the Loma Linda University faculty in the Department of Nutrition and Dietitics, School of Allied Health Professions, Loma Linda, California.