Healthy Recipes

Cancer Prevention in Your Kitchen – Spicy Arugula and Sprout Salad

Posted by:  Deborah Oke  in  Cancer 101FoodsThe BasicsWays to Prevent Cancer 


  • 1½ teaspoons fresh turmeric, finely chopped
  • 1½ cups sunflower sprouts (rinsed) and broccoli sprouts
  • 2 cloves fresh garlic (preferably locally grown), crushed and minced
  • 1 organic cucumber, diced unpeeled
  • 1/3 cup sundried tomatoes, chopped
  • 4 organic kale leaves (thoroughly washed), chopped
  • ½ medium red onion, julienned
  • 1 handful cilantro, rinsed and chopped
  • 1 organic yellow bell pepper, thinly sliced
  • 2½ cups organic arugula, rinsed and chopped
  • 6 medium radishes, washed and thinly sliced
  • 3 tablespoons raw organic pumpkin seeds
  • 8-10 organic cherry tomatoes, halved
  • 10 organic Kalamata olives, pitted and halved
  • 1 Haas avocado, peeled, sliced and placed on top of the salad
  • 1 small fresh hot chili pepper sliced for garnish (to be eaten)


  • 2 tablespoons freshly squeezed lemon juice
  • 3 tablespoons of whole grain tahini (preferably stone crushed)
  • 3 tablespoons of water
  • ½ teaspoon Himalayan, Celtic or other high quality salt, to taste
  • Organic extra virgin olive oil, add before serving to taste


  • Gather all the ingredients together
  • In a large salad bowl toss together the turmeric, sunflower sprouts, garlic, cucumber, sundried tomatoes, pumpkin seeds, kale, red onion, arugula, cilantro, radishes, bell pepper and olives.
  • Place the tahini in a small bowl and add the water, lemon juice, and salt. Blend with a fork to the consistency of syrup. If too thick add more water and lemon juice; if too thin add more tahini.
  • Pour dressing into the salad bowl and toss it with the salad
  • Spoon the salad evenly into your bowls, arrange the avocado and hot chili pepper on top
  • Drizzle with olive oil and enjoy


This salad is rich in minerals, enzymes, antioxidants, phytonutrients, omega-3 and omega-6 fatty acids and many anti-cancer superfoods. It is also anti-inflammatory, is loaded with silicon, nutritional sulfur, vitamins, protein and helps balance blood pH. For emphasis, do your best to buy organic ingredients to minimize chemical pesticides and herbicides and ensure you will not be consuming any genetically modified (GMO) foods.




Turmeric Eggs


4 eggs
2 oz. shredded raw cheese
3 tbsp. butter
1/2 cup chopped red onions
8 chopped green onions
1 cup chopped yellow pepper
6 cloves of minced garlic
1 tbsp thyme
1 tbsp oregano
1 tbsp basil
2 tbsp turmeric


Sauté onions, green onions and garlic in pan with coconut oil over medium low heat for 10 minutes.
Add in eggs, cheese and herbs.
Cook for 10 minutes, stirring continuously and add in turmeric.




Quinoa-Kale Cakes

1 cup quinoa

2 cups water

4 eggs,whisked

1/3 cup Parmesan cheese

3 spring onions, sliced thin 3 cloves garlic,minced

1/2 teaspoon sea salt

1 cup steamed kale, chopped

1 cup breadcrumbs ( GF friends: be sure to use GF breadcrumbs.)

1-2 teaspoon coconut oil (more if needed)

Optional toppings: avocado, cilantro, lemon juice, salsa verde, garlic oil.

Try the patties topped with avocado, lemon juice, cilantro, a drizzle of really nice olive oil, and sea salt.

If you want to pack your patties to eat for lunch at work and want an easy topping, just chop up some avocado and place it in a container with salsa verde and you're ready to go.

If you happen to already have leftover cooked grains on hand, this recipe calls for 2 1/2 cups.

Otherwise, whip up some quinoa from scratch... Rinse 1 cup of quinoa thoroughly and place the grains in a medium sauce pan with 2 cups of water. Allow quinoa to soak for 15 minutes. Then, with the lid on the pan, bring the water to a boil and reduce to a simmer. Cook until quinoa is tender and has absorbed the liquid - about 20 minutes. Let cool to room temp.


In a large bowl, mix together cooked quinoa, eggs, Parm, spring onions, garlic, salt, steamed kale, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. You want the batter to be moist, but not runny. Form patties and get your pan ready for cookin'. Heat oil in a large skillet over medium-low heat. Cook up to 6 patties at at time (don't overcrowd the pan). Cover the pan and let the cuties cook for 7-10 minutes until the underbellies are a deep rich brown. Flip and cook the other side for another 7-10 minutes until both sides are nice and brown. Let patties rest on a cooling rack while you finish the next batch.




Watermelon and Feta Salad

3 lbs. cubed watermelon

3/4 cup crumbled feta cheese

1/2 cup toasted pumpkin seeds

4 cups watercress (or other micro greens)

2 Tbsp. fresh lime juice

Good quality olive oil or pumpkin seed oil

1/4 cup thin sliced red onion (optional)

Lightly toast seeds in a dry pan (preferably cast iron) set aside

Plate 1 cup greens

Top with one fourth of the watermelon, feta, seeds and onion.

Drizzle each salad with lime juice and oil.




Turmeric Juice

Makes 2 cups

1 cold orange

1 cold lemon

Six 2-inch-long knobs of fresh turmeric

2 medium carrots, ends trimmed

One 2½-inch-long piece of fresh ginger

¾ cup cold coconut water, plus extra if needed

1 teaspoon raw honey, plus extra if needed



Place coconut water in juice pitcher.

Peel the orange and lemon

Scrub and/or peel the turmeric, ginger and carrots.

Pass the turmeric and ginger through the juicer first.

Then the carrots, lemon and orange.

Sweeten with honey


Coconut Cashew Smoothie

Serves 4

1 ripe Avocado, peeled, pitted and diced
1 ripe Banana
½ Cup Coconut Milk Yogurt
1 tsp Maca Powder
2 Tbsp Cashews
2 Tbsp Honey
3 Cups Ice Cubes
1 tsp Coconut Flakes
1 Tbsp Cacao Nibs

In a blender, combine all ingredients; blend until smooth and serve chilled.




Electrolyte Kale Smoothie


1-2 cups baby kale

Coconut Water (adjust for desired thickness)

1 frozen Banana

1-2 Tblsp. sprouted, ground Flax

1 Tblsp. Organic Almond Butter

1/2 tsp. Cassia Cinnamon

Place all in a blender and mix until creamy




Cacao Pudding

Makes 1-2 servings.

No one ever guesses that this pudding is made with avocados! It can be served as a pudding, but it also makes a creamy frosting or delicious fudge popsicles.


2 ripe avocados

1/4 cup raw cacao powder

1/2 to 3/4 cup maple syrup or natural sweetener of your choice

2 tablespoons coconut oil

1 tablespoon vanilla

Dash sea salt

Try adding a dash of cayenne and cinnamon for a little kick

Put all ingredients in the Vita-Mix and blend. Stop to scrape down sides. Blend again until warm. Serve warm.




Spinach-Basil Pesto Over Squash

Makes: 8-10 servings

Total Time: 10 minutes

You can use this classic easy pesto on anything from quinoa pasta to vegetables to soup and salad. Experiment by combining different herbs such as rosemary, thyme or oregano with the basil.Make sure to use REAL extra virgin olive oil. Most of the brands in your supermarket are blends and processed incorrectly.


1 cup fresh basil
1 cup fresh spinach
1/4 cup parmesan cheese, grated
1/4 cup extra virgin olive oil
2 tablespoons pine nuts
3 cloves garlic, chopped

Combine all ingredients except for olive oil in a food processor and blend until smooth.
Drizzle in the olive oil to emulsify.

Serve over roasted spaghetti squash. Sprinkle with pine nuts.







Perfect Pancakes

Green Juice

Green Tea Chicken Soup

Alkaline Antioxidant Green Smoothie

Black Bean Hummus

Crockpot Beef and Broccoli

Pumpkin Pie Oatmeal

Healthy Blueberry Cobbler

Gluten Free Banana Bread

Healthy Crustless Pumpkin Pie