Brussel sprouts contain good amounts of vitamin A, vitamin C, folic acid and dietary fiber. Moreover, they are believed to protect against colon cancer, due to their containing sinigrin. They contain three types of phyto's, all shown to have either protective qualities against cancer, or enzyme producing qualities that have been shown during research to fight cancer cells in different ways.

When boiling foods they tend to lose some of the vitamins and nutrients into the water. So here is a roasted brussel sprout recipe that is very easy to prepare and the brussel sprouts keep their natural nutty flavor.

Vicki's Roasted Brussel Sprouts
1 lb Brussels sprouts
2 tablespoons olive oil
2 cloves garlic minced
1/2 onion cut into thin slices
1 teaspoon salt
1 teaspoon black pepper

Preheat oven to 425 degrees. Toss all the ingredients except for the onions in a large bowl to evenly coat the brussel sprouts. Pour brussel sprouts onto a baking tray and spread apart. Bake for 20 minutes then stir or flip and add the onions and bake for 20 minutes more.

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.

When you plan to go on a diet or want to start eating healthier, salads seem like the perfect lunch to shed some unwanted pounds. The problem with salads is they can easily deceive the most well meaning dieter.

They say they are salads -- in a way they are -- but not in the eating healthy sense that we associate with it. Just because it has salad in the name on the menu does not mean it is healthy.

Some of you might be saying that you know this already. Believe me when I tell you that some people don't know this or are in some way in denial about the whole salad situation. A taco salad may contain greens and some tomatoes but it also can have ground meat, lots of cheeses, tortilla chips and sour cream.

Salad dressings are another problem, they can sometimes be the same amount of calories as a fast-food meal. Instead of reaching for the ranch dressing which can contain 110 calories and 12 grams of fat per tablespoon, try and make your own salad dressing so you know exactly what your putting in your salad. You can do this when dining out, restaurants usually offer vinegar and oil as a dressing choice.

A few good ideas for a healthier salad:

• Stay away from salads that have meats or cheeses
• Spice up your salad with different greens like arugula or watercress, you won't miss those creamy dressings with all that flavor
• Make your own dressing using a small amount of extra virgin olive oil, red wine vinegar and some fresh ground pepper.
• If you buy a salad-to-go in a convenience store, compare the calorie content between the light salad dressing to the creamy dressings. I have seen differences of 200 calories or more
• Skip the croutons and put in some crunching veggies instead

If you want that taco salad then go at it but if you are trying to lose weight or eat healthier then thinking about what is going into your salad can make a huge difference.

Parsley is full of flavonoids which is a powerful chemical that aids in the prevention of cancer and can also fight heart disease. Eating parsley may reduce your risk of hormone related breast and prostate cancers. Sometimes cooking vegetables can take out important vitamin c which combats cancer so by sprinkling raw parsley of foods right before you eat them will give you a natural vitamin c boost and also give you antioxidants and flavonoids.

I love couscous as a side dish or as a chilled salad. Adding parsley, alfalfa sprouts, and minced sun dried tomatoes that have been soaked in olive oil is my favorite salad of all. Sun dried tomatoes pack a great tomato punch to this recipe giving you more vitamins and nutrients.

Vicki's Parsley, Sprout , and Tomato Couscous

1 cup couscous
2 1/2 cups vegetable broth
1 tablespoon olive oil
1/2 cup chopped fresh parsley
1/2 cup alfalfa sprouts
1/2 cup chopped sun dried tomatoes (that have been soaked in olive oil)
salt and pepper to taste

Bring broth and olive oil to a boil and pour in couscous. Cover and reduce heat and let sit for 15 minutes. Remove couscous from pan into a large mixing bowl and fluff with fork. Let chill in refrigerator for an hour. Stir in parsley, alfalfa sprouts, and sun dried tomatoes. Salt and pepper to taste. This dish is great and will keep in the refrigerator for up to three days.

When I make a salad or anything that needs oil, I always reach for the olive oil. It is regarded as a healthful dietary oil because of its high content of monounsaturated fat (mainly oleic acid) and polyphenols.

In a study to be published in the January 2007 issue of The FASEB Journal, scientists from five European countries describe how the anti-cancer effects of olive oil may account for the significant difference in cancer rates among Northern and Southern Europeans.

The researchers examined urine samples of subjects consuming a little less than a quarter cup of olive oil for three weeks. They were looking for specific compounds known to be waste by-products of oxidative damage to cells, a precursor to cancer. At the beginning of the trial the presence of these waste by-products was much higher in the Northern European subjects than their Southern European counterparts. By the end of three weeks of consuming the olive oil the presence of this compound in Northern European subjects was substantially reduced.

They also found that phenols in olive oil are not the only compounds that reduced oxidative damage. Phenols are a known antioxidant that is present in a wide range of foods, such as dark chocolate, red wine, tea, fruits and vegetables. Even if the level of phenols in the olive oil was reduced the study's subjects still received the same health benefits.

When you are cooking this holiday season, pick up some olive oil. I also use the spray olive oil which is great for getting those muffins out of the tray!

In 2003, at the American Association for Cancer Research Second Annual International Conference on Frontiers in Cancer Prevention Research, studies were presented that found pomegranate fruit extract a novel agent for skin cancer prevention. Researchers say if further studies confirm preliminary findings, skin care products such as creams, patches, and sunscreens containing pomegranate may be developed to protect the skin against cancer.

"The incidence of skin cancer is rising faster than any other solid tumor in the United States. It is critical that we develop novel approaches to both primary and secondary prevention of what appears to be becoming an epidemic," stated Dr. David Alberts, M.D., of the University of Arizona. "We are pleased to see numerous studies exploring the therapeutic value of topically-applied natural ingredients that people can begin incorporating into everyday life."

While research of pomegranate extract is ongoing, and the bath and beauty skin care products featured in this post do not claim to reduce skin cancer risk, they do all contain pomegranate extract. Pampering yourself with these delightful bath and body products is simply a treat -- and if research does prove that pomegranate extract provides topical health benefit, all the better. Indulge yourself, you deserve it.

St Helena Olive Oil Co. Pomegranate Soap

Made with olive oil and the fruit of the pomegranate, which gives St Helena Olive Oil Co. Pomegranate Soap its rich pink color and refreshing scent, according to the product description, pomegranate is known for its soothing properties for sensitive skin. View product details here.

Noveya All-Natural Pomegranate Soap

Noveya makes its All-Natural Pomegranate Soap from a special formula of pomegranate extract, pomegranate juice, pomegranate leaves, pomegranate peel, essential oil of patchouli, essential oil of lavender, vanilla extract, organic goat's milk, and pure wildflower honey all enhanced by red clay from the Negev to hydrate and enrich the skin with nutrients. View product details here.


Archipelago Botanicals Pomegranate Collection

Archipelago Botanicals has developed a line of pomegranate bath and beauty products. According to the company webpage, ancient Greeks touted its medicinal benefits, while modern beauty editors point out that the fruit is loaded with powerful antioxidants. Two of the products they offer are:

Archipelago Botanicals Pomegranate Triple Milled Soap made with a blend of pomegranate, white tea, cranberry, and chamomile extracts in a 100 percent vegetable base. View product details here.

Archipelago Botanicals Pomegranate Body Polish is formulated with ground pomegranate and cranberry seeds to gently exfoliate and detoxify. View product details here.

Aqua Dessa Honey Pomegranate Facial Cleansing Foam

Created to be mild foaming facial cleanser, Aqua Dessa Honey Pomegranate Facial Cleansing Foam is made with honey, pomegranate and antioxidants vitamin C, vitamin E, black currant, raspberry, blackberry, strawberry and blueberry to hydrate and nourish the skin. View product details here.

Bella Lucce Pomegranate Polishing Crème

Made with pomegranate extract, the polishing cream exfoliates with tiny microderm abrasion crystals in a product designed to meet the same high quality standards you might experience with pricey microderm abrasion treatments at a spa. In fact, Bella Lucce's bath and body products are featured in luxe spas, salons and natural wellness centers in 38 states and nine countries -- from Los Angeles to Dubai. View product details here.

Both olives and olive oil contain substantial amounts of squalene and terpenoids as well as the peroxidation-resistant lipid oleic acid deemed to be anticancer agents. It seems probable that olive and olive oil consumption in southern Europe represents an important contribution to the beneficial effects on health of the Mediterranean diet contributing to the lower cancer and cardiovascular disease rates. A recent study by Trichopoulou, published in Cancer Epidemiology, Biomarkers and Prevention, confirmed a lower incidence of cancer, particularly for the breast, colon and prostate in the Mediterranean countries.

Vicki's Kalamata Tampenade
2 cups pitted kalamata olives
4 cloves garlic, peeled, coarsely chopped
6 anchovy fillets
2 tablespoons capers
2 tablespoons freshly chopped parsley
1 tablespoon lemon juice
1/2 cup olive oil
Salt and freshly ground black pepper
Melba Toast, crackers, and crusty bread

Combine olives, garlic, anchovies, capers, parsley and lemon juice in a food processor and process until smooth. With the motor running, slowly add the oil until emulsified to desired thickness. Season with salt and pepper, to taste. Put in bowl on center of a plate and place melba toast, crackers, or thin slices of crusty bread around bowl on plate.

In the phenomenal bestseller Foods That Fight Cancer: Preventing Cancer Through Diet, written by Montreal biochemist Richard Beliveau with fellow scientist Denis Gingras, the authors refer to fruits and vegetables as a preventative non-toxic version of chemotherapy.

Originally published in French, the book has recently been translated into English. Based on scientific studies in food chemistry, the book's two main goals are to educate people about what cancer is -- and how to eat for cancer prevention.

Beliveau explains in layman's terms how cancer develops, how it takes years for cancer to develop, how tumors form spontaneously, and how most cancers remain insignificant. He says, "Preventing cancer is destroying these microtumors and blocking them from reaching a stage where they become clinically relevant." There are foods with the biochemical capacity to block some cancers. He wants the reader to realize that we cannot eat as badly as we do and expect medicine to come up with a miracle pill when something goes wrong.

Following is an excerpt of some of the information the reader will find in Foods That Fight Cancer: Preventing Cancer Through Diet:

I could eat pesto on just about everything. As a spread on warm bread, sauce over meats, drizzled over salads and into soups, and on pasta. So some good news for all you pesto lovers because it is extremely healthy aiding in digestion and boosting the immune system. It is good for gout, muscular aches and pains, rheumatism, and your respiratory system. Some studies show that basil is a cancer preventative herb. It also helps people with diabetes because it can lower blood sugar levels and aid insulin release. 

One ounce of fresh basil leaves has 12 calories.  It provides 0.9 g protein, 0.3 g fat, 2 g carbohydrates, 91 mg calcium, 0.3 mg iron, approximately 12,380 IU vitamin A and 8 mg vitamin C.  One teaspoon ground basil has 4 calories.  It provides 0.2 g protein, a trace of fat, 0.9 g carbohydrates, 30 mg calcium, 0.6 mg iron, 131 IU vitamin A and 0.9 mg vitamin C.

Vicki's Pesto Sauce
4 cups fresh basil leaves
4 large garlic cloves
1/2 cup freshly grated Parmesan cheese
1/2 cup freshly grated Pecorino Romano cheese
1/2 cup pine nuts
1/2 lemon
1/2 cup olive oil
1/2 cup walnut oil  (if allergic to walnuts then double the olive oil)

Squeeze lemon into food processor making sure no seeds get in. Combine the garlic and pine nuts in the processor with the lemon juice. Add basil and cheeses and continue processing. With the machine running, slowly add the mixture of olive and walnut oils.  Season to taste with salt and freshly ground pepper and process to the desired consistency.  Let stand 10 minutes before serving. Can be kept in the refrigerator in an air tight container for up to a week.

Tomatoes are the best in the summer and now that summer time is upon us, I am anxiously waiting to pick fresh tomatoes from the vines in my back yard as they ripen. Research studies showed that Lycopene which is an antioxidant in tomatoes has a role in fighting prostate cancer. Lycopene supplements became the darling of health-conscious Americans a decade ago, when studies began to link high tomato consumption with a reduced risk of several types of chronic disease. Some studies associated high tomato consumption with a reduced risk of heart disease. Others found evidence that tomatoes help protect against cancer of the prostate, digestive tract, cervix, breast, and lung.

Some people confuse tomatoes with being in the acidifying foods column but they are indeed alkaline and extremely good for you. Again if you are not growing your own tomatoes, buy organic products.

Vicki's Tomato and Basil Salad

4 tomatoes cubed (don't over chop it will turn to puree)
2 cucumbers diced (peeling not necessary)
1 sweet red pepper diced
1 small can sliced black olives (rinse and drain)
10 fresh basil leaves (chopped)
4 Tablespoons extra virgin olive oil
2 Tablespoons Balsamic Vinegar
Toss in a mixing bowl and salt and pepper to taste

If you are a cheese eater you can mix up this recipe by buying some fresh mozzarella cheese balls and dice some up into the salad. but remember cheese in an acidifying food if you are trying to stay strictly alkaline for this diet.

Over the last two decades, the growing awareness about nutrition and the fact that all foods are not the same when it comes to good health, has spurred the trend of consumers demanding more food value for money spent. Companies vying for those dollars have been paying attention, according to a top ten list of functional foods published in an issue of Food Technology magazine. According to the Institute of Food Technologists, a nonprofit group that promotes sound science in the discussion of food issues, functional foods are foods or food components that provide a health benefit beyond basic nutrition.

Five of the ten functional food trends are:

• Food for kids that are lower in fat, calories, sodium and sugar and higher the nutrients.
• Organic foods that are grown without pesticides or cancer-causing toxic chemicals.
• Phytochemicals that provide the antioxidants known to lower the risks of cancer.
• Good fats in the way of healthier oils, like olive oil, that provide cancer prevention benefit. Foods that are rich in omega-3 fatty acids, like salmon.
• Small portions of food such as the 100-calorie snack.
  

Basically, the trends in what consumers want, and what the market is beginning to offer to meet that demand, are foods that provide good nutrition, taste good and are fun. To read more about functional food trends, go here.