Scientists have long believed that the carotenoids found in fruits and vegetables have a cancer preventive effect. In particular, epidemiological studies have found that as the consumption of tomato products increases, risk of certain types of cancer decreases.

Vicki's Tomato, Cauliflower, and Tempeh Salad.
1/2 head cauliflower
1 block tempeh crumbled and cooked crisp
2 medium tomatoes chopped
10 to 12 scallions sliced
1/2 cup mayonnaise
2 tbsp lemon juice
1 tsp chili powder
1 tsp garlic powder
Salt and pepper
Lettuce leaves for serving (optional)

Put the cauliflower through a food processor with the shredding disk or finely chop by hand. Put in boiling water, cover and reduce heat and let sit for 2 minutes then drain water and place cauliflower in large salad bowl.

Crumble the tempeh into a skillet on medium heat with 2 tablespoons of olive oil. Add the chili powder and garlic powder and sautee for 7 minutes getting the tempeh crunchy. Add to the cauliflower along with the chopped tomatoes and sliced scallions.

Combine the mayonnaise and lemon juice to make dressing and pour over salad and toss. Salt and pepper to taste. Serve over a bed of lettuce leaves. Makes 4 to 6 servings.

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.

Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients and vitamins than any other food. Spinach carotenoid combats cancer. Here is a healthy spinach salad good enough for any lunch main course.

Vicki's Spinach Salad with Fruit.
Fresh baby spinach leaves
1 carrot thinly sliced
1 celery stalk thinly sliced
1/2 red onion thinly sliced
1 cup grape tomatoes
1/2 cup craisins (dried cranberries)
1/2 cup chopped fresh apple
1/2 cup chopped fresh pear
1/2 cup slivered almonds
2 hard boiled eggs sliced
6 strips crispy cooked bacon crumbled

Vicki's Dijon Mustard Vinaigrette
1/3 cup extra virgin olive oil
3 tablespoons balsamic vinegar
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoon Dijon mustard
1 tablespoon freshly chopped chives

Toss all of the salad ingredients except the eggs in a large mixing bowl. Whisk together the ingredients for the salad dressing and drizzle over the salad and lightly toss again. Top with the sliced hard boiled eggs.

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.

Beets are so healthy for you. But did you know that beets beat cancer? Beets are not only rich in calcium, but recent research has shown that they are also extremely rich in cancer-fighting flavenoids. They are also high in magnesium, folate, potassium, fiber, vitamin C and iron. Here is one of my favorite ways to eat beets in a healthy salad. Arugula and pine nuts give this salad an extra nutty and peppery flavor and make it even more healthy.

Vicki's Arugula & Beet Salad
4 cups young arugula leaves, rinsed and dried
1 jar or can sweet pickled beets rinsed and drained
(reserve the beet juice in a bowl)
1/2 cup pine nuts
1 red onion thinly sliced
1 Bay leaf
2 cloves

In a medium saucepan, combine the reserved beet juice and bring to a boil. Add cloves, bay leaf, and onion, and return to a boil. Remove from heat, strain and chill for one hour. Be sure to take out the bay leaf so you don't eat it. Mix the cooked onions and beets together and stir. Divide arugula into four bowls and divide beet/onion mixture on top of each bowl. Divide pine nuts between the bowls.

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.

New research has stated that eating a bowl of watercress, a salad leaf, can significantly reduce DNA damage to blood cells.

The report was published in the American Journal of Clinical Nutrition and it involved 30 men and 30 women, half of whom were smokers. They ate a small bag of prepared salad for eight weeks, in addition to their regular diet.

The results of the blood tests on the participants showed a 22.9 percent reduction in DNA damage to white blood cells. Damage to DNA is considered by experts to be an important trigger in the development of cancer.

The benefits of watercress were especially notable among smokers.

The research concluded "The results support the theory that consumption of watercress can be linked to a reduced risk of cancer via decreased damage to DNA and possible modulation of antioxidant status by increasing carotenoid concentrations."

So, I think next time instead of skipping over the watercress for the arugula I will grab both!

However unintentional she says it has all been when it comes to the sultry and seductive persona that oozes sexuality through the television screen during her cooking shows, How to be a Domestic Goddess author Nigella Lawson has made a career out of making food sexy and the act of food consumption sensual. It is part of her not-always-so-subtle coy kitchen charm.

But if we believe her life to be as silky smooth and decadent as warm cream flowing over a morning bowl of juicy plump strawberries, and equally as charmed as she is charming, we would be mistaken. Yes, she is remarried to multi-millionaire, ad man and art dealer Charles Saatchi, but she is also the widow of journalist and writer John Diamond, who died of tongue cancer five years ago, leaving her suddenly mother and father to their two children, Cosima and Bruno.

A decade earlier, Lawson's mother had died of liver cancer. Her sister Thomasina died in her 30s of breast cancer. Cancer changes people. It is unavoidable, and the change can take many forms. For Nigella, who in the public eye has taken criticism for her ample figure and lack of concern for the fat content of food, has an almost unreasonable fear about thinness. After watching three family members waste away and die from cancer, she sees thin as a sign of illness.

"So even though I mind it when I put on weight I have a visual memory of seeing those people become skin and bone, and that gives me a slight reality check," explains Lawson. In watching her cooking show Nigella Bites, she came through as warm, down-to-earth, without a care for pretentious protocol or rules for the sake of rules. It is the way she cooks, and I get the feeling it is the way she lives. Cancer changes every person it touches and shapes perspectives about what is truly important in life. Being comfortable and enjoying yourself, including the food you eat, is a good recipe for life. A recipe Nigella seems to dish up with ease.

Nigella Lawson is Food Network's newest host in Nigella Feasts. On January 7, the theme of the show will be Feel Good Food featuring Smoked Salmon, Avocado and Pumpkin Seed Salad, a Vietnamese Prawn and Glass Noodle Salad, a colorful Antioxidant Fruit Salad, and a Syllabubbed Yogurt. Yum.

Isothiocyanates, chemical compounds found in cruciferous vegetables such as broccoli, Brussels sprouts and watercress are able to kill cancer cells that have become resistant to chemotherapy drugs, according to the Free Radical Research Group research team from Christchurch School of Medicine and Health Sciences, University of Otago.

Basically, isothiocyanates drive cancer cells, and the protein Bcl-2 that seems to aid cancer cells in surviving, to apoptosis or in more descriptive terms -- a self-destructing suicide. The researchers are hoping this discovery might lead to the development of cancer-fighting drugs derived from isothiocyanates.

In the meantime, as they work on better cancer-fighting drugs based on beneficial chemical compounds found in foods, it won't hurt us to eat more veggies. Okay, except for the current recall of E. coli contaminated spinach. Right now, don't eat your spinach.

While the study suggests that not all cruciferous vegetable are equal in the ability to kill cancer cells, and specifically refers only to broccoli, Brussels sprouts and watercress -- other cruciferous vegetables include arugula, cauliflower, cabbage, Bok Choy, rutabaga, Chinese cabbage, Daikon, radishes, turnips, kohlrabi, kale, and turnip, mustard and collard greens.

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.

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.

Watercress is one of the richest sources of dietary phenylethyl isothiocyanate (PEITC). PEITC has been shown to inhibit phase 1 enzyme activation. Effectively it stops potential carcinogens becoming carcinogenic. Watercress is a member of the cruciferous vegetable family that includes broccoli, kale and mustard greens. Watercress leaves are tiny and glossy green with a peppery taste and pack a powerful punch of cancer fighting agents especially cancers related to smokers like lung and esophageal. This simple salad is packed full of nutrients and vitamins and is easy to prepare. As always remember to buy organic products when you can.

Vicki's Watercress and Orange Salad
1 Bag or bunch of watercress rinsed well and patted dry
1 bunch of fresh asparagus cut in 1" pieces
2 cups orange wedges peeled
1/2 cup craisins (dried cranberries)
1/4 cup sliced almonds

Vicki's Simple Citrus Dressing:
1/4 Cup orange juice
1 tablespoon lime juice
2 tablespoons extra virgin olive oil
2 tablespoons honey

In a small bowl combine all the dressing ingredients and chill for 5 minutes. Blanch asparagus in boiling water for 3-5 minutes keeping it crisp but a little tender. Drain and rinse in cold water. In a large bowl mix the watercress orange wedges, craisins, and asparagus and toss with the dressing. Sprinkle the sliced almonds on top and serve immediately.

Oranges are already well known for their high vitamin C content but recent research in the food sciences has shown that oranges are also rich in many other potent anti-cancer compounds. Investigators have now found that oranges contain more than 170 photochemicals, including more than 20 from the potent carotenoid family alone. In addition, compounds called limonoids, which give citrus fruit their slightly bitter taste, appear to be highly active anti-cancer agents as well. Regular consumption of oranges is associated with significantly lower lung and stomach cancers. Here is a fancy looking dessert that is easy to prepare and full of flavor. It will impress your family or any guest you have over for dinner. This recipe serves 4.

Vicki's Orange and Mozzarella Salad
4 oranges sliced into 1/4 inch slices and remove outer peal
12 Romaine lettuce leaves
12 Radichio leaves
12 1/4 inch slices of fresh mozzarella
12 fresh basil leaves
1/4 cup sliced almonds
2 tablespoons of fresh chopped orange zest

Vicki's Orange Vinaigrette
1/2 cup freshly squeezed orange juice
1 tablespoon red wine vinegar
2 tablespoons olive oil
1 tablespoon honey
Whisk together and salt and pepper to taste

Julienne the basil leaves. Place 3 lettuce leaves and 3 radichio leaves on a salad plate. Place 1 mozzarella slice on lettuce, top with 1 orange slice and a sprinkle of basil. Repeat this step to make three layers. Drizzle with Orange Vinaigrette and sprinkle with fresh orange zest and sliced almonds.

Summertime, watermelon, and the 4th of July all go hand and hand. This fruit seems to be a tradition in almost every back yard BBQ on this holiday. In July this fruit is abundant in every roadside fruit stand, farmers market and grocery store. Watermelon contains the phytochemical lycopene, one of our colorful disease preventing cartenoids that is most known for in tomatoes. That is why they are both red. Studies have shown that a cup and a half of watermelon contains about 9 to 13 milligrams of lycopene. On average, watermelon has about 40 percent more lycopene than raw tomatoes.

The vegetable Jicama has a crunchy texture like that of water chestnuts but with a sweet taste. It is easy to just peel, slice and serve raw. It is a good source of vitamin C as well as dietary fiber aiding in fighting colon cancer.

I like to use these two naturally sweet items in a nutritional salad packed with vitamins, taste, fiber and cancer fighting lycopene.  Here is my recipe.

Vicki's Watermelon & Jicama Salad
1 head Romain lettuce.
1 head radichio
4 tangerines peeled and segmented
1 piece jicama, peeled, cut into 1/2 inch thick slices about 2 inches long
1 watermelon   
1 pack feta cheese
1/4 cup dried cranberries 
1/4 cup toasted sunflower seeds

Vicki's Citrus Vinaigrette
4 tablespoons fresh orange juice
2 tablespoons fresh lime juice
1 tablespoon extra virgin olive oil
1 tablespoon honey
1 teaspoon red wine vinegar
1 teaspoon rice vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Whisk together all ingredients.

Tear lettuce and radichio apart rinse well and shake dry. Lightly tear apart into bite size pieces and place the leaves around on individual salad plates so that the texture and colors of the salad are mixed. Scoop out 5 to 6 balls of the watermelon with a melon baller and place onto the center of the salad plates. Then place wedges of the jicama and tangerines around the watermelon. Sprinkle with cranberries, feta cheese, and toasted sunflower seeds. Lightly drizzle with citrus vinaigrette and serve. Will serve 4 to 6 depending on how large you like your salads.

We should all take a lesson from Popeye and eat more spinach.  It not only gives you iron for energy, it helps protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Spinach also contains anti-inflammatory nutrients. For atherosclerosis and diabetic heart disease, few foods compare to spinach in their number of helpful nutrients. Spinach is an excellent source of vitamin C and vitamin A, the latter notably through its concentration of beta-carotene. And if all those benefits were not enough reasons to make you eat your spinach then also know that spinach lowers the risk for cancer. Spinach probably won't make you super strong the minute you eat it but it may be able to help you avoid some very serious health conditions.

Vicki's Oriental Spinach Salad
1 1/2  lbs fresh baby spinach leaves
1/2 red onion sliced thin
1/2 sweet red bell pepper chopped
1 tomato sliced in wedges
1/4 cup sliced almonds
2 tablespoons sesame oil
1 tablespoon olive oil 
1 teaspoon sugar 
2 tablespoons rice wine vinegar 
3 tablespoons soy sauce 
1 teaspoon Dijon mustard 
1 teaspoon toasted sesame seeds

Rinse and clean well the spinach and set aside to drain. In a bowl whisk together the oils, vinegar, soy sauce, sugar, Dijon mustard and sesame seeds. Toss the spinach, red sweet peppers, onions, tomatoes, and almonds together in a bowl and drizzle the prepared dressing over the salad.