I've always loved BBQ beef. I'm not a red-meat eater anymore, though, so BBQ chicken will be my new love. Here's a recipe for either option. My mouth is watering already.

Ingredients

• 1 1/2 pounds beef brisket (or other lean cut) or boneless, skinless chicken breasts
• 1 cup BBQ sauce
• 1 sliced onion

Instructions

• Combine all ingredients in a crock pot
• Cook on low heat all day
• Before serving, shred the meat using two forks in opposing fashion across the grain of the meat
• Serve on whole grain bread, buns, or tortillas
  

High in protein and low in fat and cholesterol, this healthy recipe is one worth trying. It's easy too. I love easy.

Black Bean Chili

8 ounces lean ground turkey
1 small onion, chopped
2 teaspoons chili powder
2 cans black beans
1 can diced tomatoes with green chilies
1 cup water

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.

Since the 1970s, researchers have suspected that diet and nutrition are related to colorectal cancer risk. Numerous studies published since that time have confirmed the connection between what we eat and risk of this cancer. Many health experts agree that a high fiber diet is important for cancer prevention, but questions remain about how much and which types of high fiber foods may reduce colorectal cancer risk most effectively. This has led to interest in specific high fiber foods, especially whole grains.

Start the day with a bowl of whole grain cereal or oatmeal. For cold cereals, choose one that contains at least 6 grams of fiber per serving and make sure you pick one where sugar does not appear first, second or third in the ingredient list. Oatmeal is not only high fiber but studies show that it helps reduce cholesterol. But if you are like me I am not fond of the mushy breakfast food. Until a dear musician friend introduced me to steel oats. Now I can't get enough of these nutty oats and even eat them for late night snacks.

Steel cut oats are whole grain groats which have been cut into only two or three pieces. Which means the the inner portion of the oat kernel is not missing like in rolled oats. They are golden in color and resemble small rice pieces. Steel-cut oats are also known as coarse cut oats, pinhead oats, Scotch oats, or Irish oats. Because the steel cut oats are more natural with less pre-processing, they may be more nutritious than the more popular rolled oats. But to me they give off a more nutty taste and I like the small crunch over the mushy consistency of the rolled oats. The cooking time is longer on steel cut oats but really worth the wait.

When shopping for them in your grocery store, look for canisters much like coffee cans as they are kept in air tight containers.

Preparing your Steel Oats.

1 cup steel cut oats
4 cups water
1/2 tsp salt
1 tsp butter
Fresh Blueberries or other fresh fruits.

Combine oats and other ingredients in medium saucepan and bring water to a boil over high heat, then reduce heat to medium. Simmer for 30 minutes stirring occasionally to keep from sticking on the bottom. For the last 5 to 10 minutes of cooking time you will need to stir more frequently as it thickens. Spoon into a bowl and top with fresh fruit. Some people like to add a little milk to the bowl to give them a creamy texture. Makes 4 servings.

I haven't yet made these Fruit and Nut Bars, but I managed to consume several of them during my stay at Canyon Ranch in Tucson, Arizona. Besides bowls of apples, oranges, and bananas provided at every location at the Ranch, guests of this health and healing destination can request additional healthy snacks at dining areas. Of everything offered, this was my favorite.

Ingredients

1/2 cup chopped pecans, lightly toasted
1/2 cup chopped almonds, lightly toasted
3/4 cup honey
2 3/4 cups rolled oats
1/2 cup dried cranberries
3/4 cup dried chopped apples
1/2 cup raisins
1/2 cup sliced dates, about 10 medium
1 teaspoon cinnamon

I'm no cook. And I'll never claim a recipe is my own. Anyone who likes my taco salad should thank my friend Kim and her mom Kathy. My turkey meatballs: all credit goes to my brother-in-law's mom. The brownies I once whipped up and now have given up: kudos to Betty Crocker. And this recipe I'm about to share comes straight from the pages of the May 2007 issue of Family Circle magazine. It's such a simple recipe -- takes five minutes tops. I probably could have invented it on my own. But I didn't.

Go With The Grain

Top 1 cup whole-grain cereal with:

2 tablespoons ground flaxseed
1/2 cup each strawberries and raspberries
1 cup 1% milk

Canned pumpkin or cooked pumpkin is a super cancer food. One half cup of cooked pumpkin has over five times your quota for beta carotene vitamin A per day. According to research at Tufts University it may be used to protect against many cancers but especially colon cancer. Here is a fun way to eat pumpkin besides the traditional pumpkin pie and will start your morning off right.

Vicki's Pumpkin Pancakes
2 cups all purpose flour
2 tbsp packed brown sugar
1 tbsp baking powder
1 tsp pumpkin pie spice
1 tsp cinnamon
1/2 tsp powdered ginger
1 tsp salt
1 1/2 cups milk
1/4 cup applesauce
1/2 cup canned pumpkin
1 large egg
2 tbsp vegetable oil

Combine first 6 Ingredients in a large bowl. Combine milk, pumpkin, egg and vegetable oil in a small bowl and mix well. Add the wet batter to flour mixture and stir just until moistened. Lumps in the batter are fine. Heat your griddle or skillet over medium heat and brush lightly with vegetable oil or spray with non stick oil. Pour 1/4 cup batter onto hot griddle and cook until bubbles begin to burst. Turn and continue cooking 1 to 2 minutes. Repeat with remaining batter.

Tofu is rich in high-quality protein. It is also a good source of B-vitamins and iron. When the curdling agent used to make tofu is calcium salt, the tofu is an excellent source of calcium. While 50% of the calories in tofu come from fat, a 4-ounce serving of tofu contains just 6 grams of fat. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat. Many women fear soy foods if they have estrogen-receptor positive cancers. There is NO good research showing soy FOODS are bad for you if you have estrogen-receptor positive cancer. Soy FOODS seem to contain things that slow down cancer cells. Soy FOODS may even make cancer cells less aggressive. If you have estrogen-receptor positive cancer, DO NOT USE SOY SUPPLEMENTS.


Vicki's Vegan chocolate cheesecake
1 pound extra firm tofu
1 cup honey
1 cup cocoa
1/2 teaspoon cinnamon
2 tablespoons liquid espresso or strong coffee
1 pre-made pie crust

Blend ingredients until smooth. Pour into crust. Bake
at 350 degrees for 30 minutes. Chill for minimum 2 hours before slicing.

Garlic is superb for its antioxidants and aiding in the fights against colds, losing weight and fighting cancer. A host of studies provide compelling evidence that garlic and its organic allyl sulfur components are effective inhibitors of the cancer process.

Vicki's Garlic Soup

50 garlic cloves (unpeeled)
4 tablespoons olive oil
2 tablespoons butter
2 cups sliced red onions
2 teaspoons chopped fresh thyme
3 cups beef broth (can substitute vegetable broth)
1 cup whipping cream
zest from one lemon finely minced

1/2 cup fresh finely grated Parmesan cheese (about 2 ounces)

Preheat oven to 350°F. Place 50 garlic cloves in small glass baking dish. Add 3 tablespoons olive oil and sprinkle with salt and pepper. Toss cloves to coat. Cover baking dish tightly with foil and bake until garlic is golden brown and tender, about 45 minutes and then let it cool. Squeeze garlic between fingertips to release cloves into a bowl.
Melt butter in large saucepan over medium heat and add onions and thyme and cook until onions are translucent. About 4 or 5 minutes. Add roasted garlic cloves and cook 3 minutes. Add beef broth and cover and simmer about 15 minutes. Working in batches depending on the size of your food processor or blender, puree the soup until smooth. Return soup to saucepan and add cream and bring to simmer. Season with salt and pepper to taste.

Ladle soup into 4 bowls and sprinkle fresh grated Parmesan cheese over top. Garnish with a sprig of fresh thyme and a lemon wedge to squeeze. Great served with toasted French bread.

Chemotherapy can upset the digestive system. It can cause nausea and vomiting -- although I never did throw up during my own chemotherapy, thanks to medication for these side effects. Chemotherapy can diminish overall feelings of wellness and can cause sore gums and mouth sores and dry mouths. Clearly, chemotherapy can ruin an appetite.

But patients receiving chemotherapy need to eat. And they need to drink. They need to maintain nutrition and energy and strength during a physically taxing time. And so the challenge facing many entrenched in chemotherapy is how to eat when the act of chewing, swallowing, and digesting food is so completely unappetizing.

Barbara Curtis shares in a chapter of Chicken Soup for the Breast Cancer Survivor's Soul a recipe that made a difference for her sister during her worst days of chemotherapy.

Her recipe -- for chemo popsicles -- includes essential ingredients. Fruit and tofu provide phytochemicals, protein, and liquids for depleted bodies. The cool popsicle soothes sore mouths and settles stomachs. And the ease of putting together this simple snack is nothing short of tempting.

My advice -- save this recipe. And savor it too.

Chemo Popsicles

Fresh-squeezed orange juice, one 8-ounce glass
Frozen mangoes, 1/4 package, or 1 cup frozen berries
1/4 square tofu, medium firmness
One banana
Add passionfruit juice or other fruit juices for flavor

Put all ingredients into a blender. Blend to liquify. Add more juice if mixture is too thick -- it should be as thick as a smoothie. Pour blended mixture into Tupperware or plastic popsicle molds and freeze.

Onions are one of the richest sources of flavonoids in the human diet and red onions are a variety that is more naturally higher in these anti-cancer chemicals. Adding a variety of onions and shallots to the diet can help in inhibiting liver and colon cancer cell growth as well as other types of cancers and gives you a good source of vitamins and nutrients. Here is a simple to make but full of flavor red onion salad that includes other ingredients also known to aid in the fight against cancer through diet.

Vicki's Red Onion Salad
1 red onion (cut in half and slice thinly)
1 cucumber (peeled and cut into thin slices)
2 Large Tomatoes (cut into wedges)
1 cup thinly sliced daikon radish
1/4 cup olive oil
1 tablespoon toasted sesame oil
1/4 cup balsamic vinegar
1 tablespoon minced garlic
2 tablespoons fresh cilantro finely chopped

Combine all vegetables in a bowl and toss. In a small bowl whisk the oils, vinegar, garlic and cilantro together and pour over salad ingredients and refrigerate for 30 minutes before serving to let the dressing soak in. Toss again lightly before serving individual portions. Serves 4 to 6.

Research studies are indicating that the powerhouse antioxidants in pomegranate juice can slow the progress of prostate cancer; that pomegranate seed oil aids in the destruction of breast cancer cells, and topically-applied pomegranate extract might provide skin cancer prevention.

For the pomegranate challenged, California Pomegranates provides a simple three-step no-mess tutorial for getting to the seeds of this otherwise intimidating and mysteriously exotic ruby-red fruit. The organization also features tips on selecting the perfect pomegranate and pomegranate recipes to serve at any meal including appetizers, salads and soups, main dishes, preserves, dips and sauces, desserts and beverages.

One of our personal favorites is Pomegranate Guacamole.

2 large avocados
1/2 large grated onion
2 finely chopped garlic cloves
2 fresh seeded serrano chilies
2 tablespoons fresh coriander leaves
1 freshly squeezed lime
1/2 teaspoon of salt
1 tablespoon pomegranate juice
3 tablespoons pomegranate seeds

Mix onion, garlic, chilies and coriander leaves. Mash peeled and pitted avocados, adding the pomegranate juice as you mash. Combine this with the onion, garlic, chilies and coriander leaves. To keep the mixture chunky, do not over mix and gently fold in pomegranate seeds. As a side note, I add freshly chopped cilantro and have substituted serrano chilies with roasted green chiles.

Pomegranates are available from September through January, although the juice is available year-round, and many of the recipes provided by California Pomegranates call for pomegranate juice.

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by taking carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. Research also shows it helps in the prevention of lung and colon cancers. They also contain vitamin C, beta-carotene, and folic acid. Grapefruit fights cold symptoms and prevents heart disease. Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system.

Here is a spicy recipe packing a punch of vitamin C, with other healthy carcinogen fighting foods, and full of taste.

Vicki's Spicy Grapefruit Salad
1 grapefruit cut into wedges and peeled
1 head romaine lettuce
1 pound jumbo shelled and deveined shrimp
2 avocados cut into thin slices
1/2 cup fresh chopped cilantro

Spicy Chili Pepper Citrus Dressing
1/4 cup orange juice
juice from one lime
1/4 cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon of honey
1 teaspoon minced chili peppers (remove seeds)
whisk together all ingredients.

Bring 4 cups of water to a boil and add 1 bay leaf and 1 teaspoon of Old Bay Seasoning. Add shrimp and boil for 2 minutes or until shrimp are a light pinkish white color. Do not over boil it will make the shrimp rubbery. Remove and drain well and then place in a bowl in refrigerator.

Break apart the lettuce in a large mixing bowl and toss with the grapefruit, cilantro, and chili pepper citrus dressing. Separate into 4 salad plates or bowls. Lay 3 or 4 slices of avocado on top of each salad and then place 3 to 4 shrimp in the middle.

Microwaving popcorn produces many compounds known to break down into the suspected carcinogen perfluorooctanoic acid. Research shows that the grease-repelling fluorotelomer chemicals used to treat microwave popcorn bags can get into the popcorn oil. The amount of fluorotelomers in the coating of the bags is high and popcorn bags get very hot and heat up to more than 200 degrees Celsius in just a minute or two. These high temperatures increase the potential for carcinogens to travel to the food from the packaging.

In my household popcorn is the favorite snack for everyone including the dogs and birds. Here is a tip for making the healthiest popcorn snack possible. Coconut oil has been proven to reduce the risks for cancer, especially colon and breast, and is also healthy for the heart by lowering cholesterol. Coconut oil withstands high heat so is great for when you want to fry foods or make your favorite popcorn snack. Remember to buy organic products when available.

Vicki's Healthy Popcorn
1 tablespoon organic coconut oil
1 cup organic popcorn

In a medium sauce pan melt the coconut oil and pour popcorn kernels into the pan and cover. When popcorn starts to pop, shake the pan slightly above the heat of the burner until popcorn stops popping. I usually count to five slowly and if no kernels have popped in five seconds then pull it away from the heat. There will always be unpopped kernels but you don't want to burn the ones that popped. Salt to taste.

Scallops contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against colon cancer. Scallops are a good source of vitamin B12. A high intake of vitamin B12 has been shown to be protective against colon cancer.In addition to their B12, scallops are a very good source of omega-3 fatty acids and a good source of magnesium and potassium, three other nutrients that provide significant benefits for the cardiovascular system.

Scallops are classified in two broad groups. The larger sea scallops, which can be 1 1/4 to 2 inches in diameter, and bay scallops which are usually about 1/2 to 1 inch in size. When buying scallops look for those with a pearly, off white or pale golden color. Bright white scallops may have been treated with phosphates to keep them fresher longer and should be avoided. Scallops should also have a sweet fresh smell. A spoiled scallop smells sulfurous. Don't overcook scallops or they will become rubbery. Cooking time for scallops should only be about 3 minutes.

Vicki's Scallops with Orange Caper Sauce
16 medium scallops cleaned
1 tablespoon of coconut oil
salt & black pepper
3 tablespoons of capers
1 orange squeezed
1/2 lemon squeezed
1 tablespoon of butter
 
Wash and pat dry the scallops. Heat a medium sized pan and brush with the oil. When pan begins to smoke add the scallops and turn heat back to medium. Season with a little salt and pepper and cook for 1 minute on one side and then turn the scallops over and cook for one minute giving them a light brown sear on each side. Add the capers and butter along with the orange and lemon juice and cook for two more minutes shaking the pan constantly so not to stick. Serves 2

Serve with brown rice and a fresh veggie of your choice for a low fat, nutritional meal good for the heart and health.