Eating an orange every day can not only boost your vitamin C but it can help get rid of a strain of the H. pylori bacteria that causes peptic ulcers and can lead to stomach cancer. Researchers in San Francisco found that infected people with high levels of vitamin C in their blood were less likely to test positive for the cancer causing strain. Here is a delicious, colorful, and healthy salad to serve your family. Remember to always buy organic when available.

Vicki's Citrus/Dijon Salad Dressing
4 tbsp. Orange juice
1 1/2 tbsp. Olive oil
1 tbsp. Lime juice
1 tbsp. Honey
1 tsp. Dijon mustard
1/2 tsp. Salt
1/2 tsp. Pepper
Whisk together to make citrus salad dressing

Vicki's Orange and Avocado Salad
1/2 of a 10 oz. bag of mixed salad greens
1/2 of a 10 oz. bag baby spinach
1 Ripe avocado, peeled, seeded, and diced
2 Oranges peeled, seeded, and cut into slices
1 Cup grape tomatoes
1/2 Cup shredded carrots
3 Green onions, thinly sliced
1/4 cup raw sunflower seeds
Mix ingredients and toss in a large bowl then drizzle with the citrus salad dressing.
Serves 4.

If your mom was one to harp on you about eating your vegetables, it was likely because she knew how good veggies are for the body. Moms everywhere now have research on their side.

A large study of 500,000 American retirees has shown that increasing consumption of fruits or vegetables is enough to reduce the risk of head and neck cancer. Specifically, eating six servings of fruit and vegetables per day per 1,000 calories cut the risk of these cancers by 29 percent compared to eating one and a half servings.

"It may not sound like news that vegetables protect from cancer, but there is actually some controversy in the literature," says Dr. Alan Kristal, associate head of the cancer prevention program at Fred Hutchinson Cancer Research Center in Seattle.

Clearly, diet plays a role in cancer. Experts believe that up to two-thirds of all cancer cases stem from lifestyle factors such as smoking, lack of exercise, and diet. So keep crunching those carrots and growing those green beans. You'll make your momma proud.

Couscous is that little pasta pellet that many people mistake for rice. It consists of grains made from semolina that are about 1 mm or 1/16th inch in diameter after cooking. It is quick and easy to prepare and can be eaten cold, warm, or hot. A multi grains diet aids in the prevention of colon cancer. Here is one of my favorite healthy ways to eat this little treasure. The added ingredients are known in the food world to aid in the prevention of cancer. Studies show falcarinol in carrots reduce cancer. Some studies show that basil is a cancer preventative herb. Green peas provide nutrients, including vitamin C, which are instrumental in helping to prevent the development of cancer. Lemon also adds to the vitamin C in this recipe. A high intake of vitamin C has been shown to reduce the risks for virtually all forms of cancer, including leukemia, lymphoma, and lung, colorectal, and pancreatic cancers as well as sex hormone-related cancers like breast, prostate, cervix, and ovarian cancers.

Vicki's Lemon Couscous
1 3/4 cups water
1/4 cup fresh squeezed lemon juice
2 tablespoons of lemon zest
2 tablespoons olive oil
2 cups couscous
1 cup sweet peas
1 cup minced carrots
1/4 cup fresh minced basil
2 tablespoons capers
2 tablespoons minced garlic

In a 1-quart saucepan, bring water, lemon juice, lemon zest, 2 tablespoons oil and garlic to a boil. Add carrots, peas, capers and couscous and stir. Cover and remove from heat and let stand for 15 minutes. Remove couscous into a large bowl by using a fork to fluff and separate the pieces. Add the minced basil and stir. You can eat this while it is hot as a great side dish or cold as a salad. Salt and pepper to taste.

This makes two in one week:

In yet another example of contradictory research, some scientists now believe that beta carotene does not offer any benefit in the fight against cancer. Prior to some of these new findings, all previous data I came across (and still continue to come across) posits just the opposite.

Beta carotene, an antioxidant found in such foods as squash and carrots, was -- and still is, in some circles -- considered a powerful cancer fighter and a combatant against free-radical damage. While the evidence regarding the latter still, at least ostensibly, holds true, some new research suggests that beta-carotene is completely ineffective as a cancer fighter (of course, it can be argued that by helping to fight against free-radical damage, beta carotene is also battling against the increased risk of developing cancer). Just the same, what is perhaps the even more shocking discovery is that beta carotene may actually increase the chances of lung cancers in smokers (note: beta carotene, although not effective in battling cancer, demonstrated signs of increasing lung cancer risk in smokers only. There was no evidence to suggest that beta carotene could increase one's risk of developing any other type of cancer. Simply, it just won't help fight it against it, though.).

Too many studies, too many dissenting opinions. All we want is accurate, well-researched information. Is that too much to ask?

After my post on the nutritional value of spinach, I received a few emails stating that some people had a hard time eating raw spinach and didn't like the feeling that raw spinach left on their teeth. A few even voiced that they didn't like to eat cooked spinach either. Although I highly recommend eating spinach raw for its highest nutritional value, here is a soup recipe of mine that I would like to share that many of the people in my past restaurant did enjoy. It also has the added nutritional value of carrots and the two main ingredients combined have a great vitamin source. Give it a try and see if it will change your mind about spinach.

Vicki's Cream of Spinach & Carrot Soup
1 6oz to 8oz bag fresh baby spinach
1/2 valdalia or sweet onion chopped
1 carrot shredded
1 celery stalk chopped
1/3 cup fresh chopped parsley
1 tablespoon olive oil
3 garlic cloves minced
1 tablespoon fresh minced ginger
1/2 teaspoon salt
1/2 teaspoon cracked black pepper
1/2 pint heavy whipping cream
1/2 cup milk
3 tablespoons floor
3 cups water

Saute on med low heat the olive oil, onions, celery, carrots, garlic,and ginger until onions are translucent.  Add 2 1/2 cups of water and bring to boil. Add chopped spinach and parsley and reduce heat and simmer for about 5 minutes. Add whipping cream and milk and bring back to a soft boil stirring to make sure does not scorch. In a cup whisk together the 3 tablespoons of flour and the 1/2 cup of water making sure there are no lumps. Add the flour and water mixture to the soup and stir briskly making sure that the mixture does not clump and then reduce heat to low.  This will thicken the broth slightly. Add salt and pepper and simmer on low for about 5 more minutes. Serves 4.

Some people like to puree their mixture in a blender but I like to eat spoon fulls of the veggies at a time and find the extra step unnecessary. For an added twist you can also add fresh chopped mushrooms to the recipe.

A Carrot a day keeps the doctor away. Not to take away any notoriety from the apple but research shows that a natural compound that protects the vegetable from fungal diseases, may be the prime reason carrots are so unfriendly to cancers. Research showed that falcarinol in carrots reduced cancer. Epidemiological studies have shown that individuals with the highest carrot consumption can lower their risk of cancer by up to 40 percent.

So when we are watching one of America's beloved cartoon characters chew on his carrot and ask "What's up Doc?", maybe we should be asking what is down, with the healthy vegetable lowering the risk for cancer. Remember to always buy organic products when you can.

Vicki's Carrot Salad
5 large carrots shredded
1/2 cup Raisins
1/2 cup chopped apples
1/2 cup sliced almonds
1 teaspoon cinnamon
1/2 teaspoon ginger powder
1/4 cup lemon juice
1/4 cup apple juice
2 teaspoons sugar
1 tablespoon fresh chopped mint
Mix all ingredients in a large mixing bowl and chill for an hour. I like to serve this in individual fruit bowls with a tablespoon of vanilla yogurt and a mint leave on top.

Eating beans and lentils frequently helps reduce the risks of breast cancer and others due to their rich content of flavonols and fiber. Here is a simple to prepare lentil soup that sold out quickly in my restaurant when we had it as one of our soups of the day. It is delicious, low fat, has lots of vitamins, and is very very healthy for your body and heart.

Vicki's Lentil Soup
1 Tablespoon olive oil
1 chopped onion
6 garlic cloves minced
2 Tablespoons freshly chopped oregano
2 Tablespoons freshly chopped basil
1 Tablespoon chili powder
1 cup chopped carrots
1 cup chopped celery
1 cup chopped sweet red bell pepper
1 16oz can diced tomatoes (buy organic if possible)
2 cups dried lentils
4 cups water
1 pinch of cayenne pepper (can leave out if you are spicy food sensitive)

Heat a large soup pot to medium heat and add olive oil, onions, celery, red bell pepper, and garlic. Saute for 3 to 4 minutes until soft. Add water and remainder of ingredients and bring to a boil. Reduce heat and simmer covered on low for about 15 minutes until lentils are tender. Add more water if you want more of a liquid stock in your soup.