3 breast cancer-fighting recipes

Fight back against breast cancer with good nutrition. Here are some of the most powerful breast cancer-fighting foods in three delicious recipes

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Spinach & Lentil Salad with Pomegranates, Walnuts and Blueberry Vinaigrette

Spinach & Lentil Salad with Pomegranates, Walnuts and Blueberry Vinaigrette

Vinaigrette:
1/4   cup (60 mL) extra virgin olive oil
1/2  cup (125 mL) fresh or frozen (thawed) blueberries
1/4  cup (60 mL) red wine vinegar
2     tsp (10 mL) honey
1     shallot, diced
1/4  tsp (1 mL) salt
1     tsp (5 mL) grainy mustard

Salad:
1/3  cup (75 mL) walnuts
4     cups (1 L) baby spinach
1     cup (250 mL) cooked or canned lentils
1     cup (250 mL) sliced radish
1     cup (250 mL) grated carrot
1/2  cup (125 mL) pomegranate seeds

Vinaigrette: In a blender, whir together olive oil, blueberries, vinegar, honey, shallot, salt and mustard until well mixed.

Salad: In a dry skillet over medium heat, toast walnuts about two minutes, stirring often. In a large bowl, toss together spinach, lentils, radish, carrot, pomegranate and toasted walnuts. Divide among four plates and drizzle with vinaigrette.

Serves four. Per serving: 437 calories, 16 g protein, 21 g fat (3 g saturated fat), 49 g carbohydrates, 19 g fibre, 0 mg cholesterol, 223 mg sodium

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Curried Egg Salad Sandwich with Broccoli Sprouts

Curried Egg Salad Sandwich with Broccoli Sprouts

6     hard-boiled eggs
1/3  cup (75 mL) plain low-fat yogurt
1     tsp (5 mL) curry powder
1     medium red bell pepper, diced
2     green onions, chopped
1     celery stalk, thinly sliced
2     tbsp (30 mL) fresh dill, chopped
Salt and pepper to taste
8     slices rye bread
1     cup (250 mL) broccoli sprouts
1     tomato, thinly sliced

In a large bowl, mash eggs with the back of a fork. Mix in yogurt, curry, red pepper, green onions, celery, dill, salt and pepper. Divide mixture among four slices of bread and top with sprouts, tomato slices and remaining bread. Slice sandwiches in half and serve.

Serves four. Per serving: 322 calories, 18 g protein, 11 g fat (3 g saturated fat), 38 g carbohydrates, 6 g fibre, 319 mg cholesterol, 542 mg sodium

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Green-Tea Poached Salmon with Sautéed Mushrooms

Green-Tea Poached Salmon with Sautéed Mushrooms

3     green tea bags
4     thin slices fresh ginger
1     tbsp (15 mL) black peppercorns
2     wild salmon fillets (about 750 g total)
1     tbsp (15 mL) butter
4     cups (about 250 g) mushrooms, sliced
1/4  cup (60 mL) dry red wine
Salt and pepper to taste
2     tsp (10 mL) green onion

In a large saucepan, bring 6 cups (1.5 L) of water to a boil. Place green tea bags, ginger slices and peppercorns in pan, turn off heat and let steep for 10 minutes. With a slotted spoon, remove tea bags, ginger and peppercorns from tea broth. Place salmon in tea broth and bring to a slow simmer. Cook for eight minutes, or until salmon is opaque and flaky. (Maintain only a very mild simmer during poaching.) Meanwhile, melt butter in a skillet over medium heat; add sliced mushrooms and sauté for five minutes, stirring regularly. Stir in red wine and cook for another five minutes or until most of the wine has evap­orated. Season with salt and pepper if desired. Divide salmon among four serving plates and top with sautéed mushrooms. Garnish with green onion.

Serves four. Per serving: 472 calories, 43 g protein, 30 g fat (8 g saturated fat), 5 g carbohydrates, 1 g fibre, 116 mg cholesterol, 142 mg sodium