Cancer Fighting Recipes for Healthy Eating and Nutrition

December 2, 2023

By Angie N Choi, EdD, Author of Whole New Me: Healing From Cancer in Body, Mind, and Spirit

Diet plays a key role in both cancer prevention and fighting active cancers. For cancer patients, the daily intake of food and type of diet is something that they can control to support healing. There are several different kinds of diets from plant-based to low-carbohydrate to ketogenic ones to fight cancer – the appropriateness of each depending on individual conditions – but a fundamental idea behind a good dietary approach to cancer is to keep a low-calorie diet without malnutrition. Low-calorie or calorie-restricted dietary studies in mice have indicated several positive outcomes such as extending lifespan, delaying age-related diseases, and impeding tumor growth.¹ Human studies in non-obese people have shown similar results.²

Calorie reduction is effective in fighting cancer because this approach gradually starves cancer cells of their enormous energy requirements to grow unchecked. However, the effects of a low-calorie diet long-term are not well understood. Also, not all cancer patients can be on low-calorie diets, especially for those who are already weakened by standard, toxic treatments like chemotherapy. In these cases, a therapeutic ketogenic diet is a good alternative because cancer cells cannot utilize ketones for energy whereas healthy cells can. Healthy cells would be able to produce energy for bodily functions, but cancer cells could not and essentially starve, grow weak, and become sensitive to cellular death signals. If you’d like to read further, I wrote another article on my success using a ketogenic diet to starve cancer cells of glucose.

So, if you’re wondering how to prepare low-calorie and ketogenic foods, this article includes a few recipes for each diet. The recipes presented here are broadly representative, so calorie counts from specific brands of ingredients may vary. Furthermore, recipes may need to be adapted to suit individual conditions, so it is highly recommended that cancer patients work with registered dietitian nutritionists (RDNs) before implementing dietary changes.

Low Calorie Recipes for Fighting Cancer

Lemon Garlic Salmon with Asparagus

Total Calories: 502

Ingredients:

• 140 grams salmon fillet (388 calories)
• 2 tablespoons olive oil (80 calories)
• 1 clove garlic, minced (5 calories)
• 1 tablespoon fresh lemon juice (3 calories)
• 1 teaspoon Dijon mustard (5 calories)
• Salt and pepper to taste (0 calories)
• Fresh herbs (such as dill or parsley) for garnish (optional)
• 7 medium stalks asparagus (21 calories)

Instructions:

1. Preheat the Oven:
   • Preheat your oven to 375°F (190°C).
2. Prepare the Salmon:
   • Place the salmon fillet on a baking sheet lined with parchment paper or lightly greased foil.
3. Make the Marinade:
   • In a small bowl, whisk together the olive oil, minced garlic, lemon juice, Dijon mustard, salt, and pepper.
4. Marinate the Salmon:
   • Brush the salmon fillet with the marinade, making sure to coat it evenly on all sides.
5. Bake or Broil:
   • If Baking: Bake in the preheated oven for about 12-15 minutes or until the salmon flakes easily with a fork. The exact time may vary based on the thickness of your salmon.
   • If Broiling: Preheat the broiler. Place the salmon under the broiler for about 4-6 minutes, watching closely to prevent burning. Again, the time may vary based on thickness.
6. Prepare the asparagus:
   • Wash the asparagus spears and trim off the tough ends. You can do this by holding each end of the asparagus and bending it gently until it snaps. The asparagus will naturally break at the point where it becomes more tender. Discard the tough ends.
7. Cut or Leave Whole:
   • You can choose to leave the asparagus spears whole or cut them into smaller pieces, depending on your preference.
8. Season:
   • Toss to coat the asparagus with the salmon marinade. Salt and pepper to taste.
9. Cook:
   • In a large skillet, sauté for 5-7 minutes or until the asparagus is tender-crisp. The cooking time may vary depending on how the preferred crispness.
   • Drizzle with lemon juice to taste.
10. Serve:
    • Plate asparagus and salmon together and enjoy.

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Asian Baked Chicken Thighs with Steamed Broccoli

Total Calories per serving: 332

Recipe is based on 4 servings.

Ingredients:

• 4 bone-in, skin-on chicken thighs -about 4 oz each or 110 grams each- (264 calories per thigh)
• 2 tablespoon low sodium soy sauce (20 calories)
• 1 tablespoon Hoisin sauce (35 calories)
• 1 tablespoon honey (64 calories)
• 1 tablespoon rice vinegar (2 calories)
• 2 teaspoons sesame oil (80 calories)
• 2 cloves garlic, minced (8 calories)
• 1 teaspoon grated ginger (2 calories)
• 2 cups broccoli florets (62 calories)

Instructions:

1. Preheat the Oven:
   • Preheat your oven to 400°F (200°C).
2. Prepare the Marinade:
   • In a bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger.
3. Marinate the Chicken:
   • Place the chicken thigh in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, making sure it’s well coated. Marinate in the refrigerator for at least 30 minutes.
4. Bake:
   • Transfer the chicken and marinade to a baking dish. Bake in the preheated oven for about 35-40 minutes, or until the internal temperature reaches 165°F (74°C) and the skin is crispy.
5. Prepare the Broccoli
   • Wash broccoli well. Cut into florets with some stem attached for even cooking.
6. Steam Broccoli
   • Place a steamer basket in a pot and add enough water to touch the bottom of the basket without submerging it.
   • Bring the water to a boil over medium-high heat.
7. Steam Time
   • Add the broccoli florets to the steamer basket. Cover the pot with a lid and steam for about 4-5 minutes or until the broccoli is tender but still vibrant green.
   • Pierce a floret with a fork to check for doneness. It should be easily pierced but not mushy.
8. Serve
   • Serve chicken thighs and broccoli together.

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Vegetable Beef Soup

Total Calories per serving: 193

Recipe based on 6 servings.

Ingredients:

• 1 pound lean stewing beef, cubed (780 calories)
• 1 onion, diced (45 calories)
• 2 carrots, sliced (50 calories)
• 2 celery stalks, sliced (20 calories)
• 2 cloves garlic, minced (9 calories)
• 1 bell pepper, diced (25 calories)
• 1 cup green beans, chopped (31 calories)
• 1 can (14 oz) diced tomatoes -no added sugar- (80 calories)
• 6 cups low sodium beef broth (60 calories)
• 1 teaspoon dried thyme (1 calorie)
• 1 teaspoon dried rosemary (4 calories)
• Salt and pepper to taste (0 calories)
• 1 bay leaf (1 calorie)
• 2 cups kale, chopped (50 calories)
• Fresh parsley for garnish (optional)

Instructions:

1. Brown the Beef:
   • In a large pot over medium heat, brown the cubed lean stewing beef. Drain any excess fat.
2. Add Vegetables:
   • Add diced onion, sliced carrots, sliced celery, minced garlic, diced bell pepper, and chopped green beans to the pot. Cook for about 5 minutes until the vegetables begin to soften.
3. Combine Tomatoes and Broth:
   • Pour in the diced tomatoes (with their juice) and add beef broth to the pot.
4. Season:
   • Stir in dried thyme, dried rosemary, salt, and pepper. Add a bay leaf for extra flavor. Adjust the seasonings to taste.
5. Simmer:
   • Bring the soup to a boil, then reduce the heat to low, cover, and simmer for about 30-40 minutes or until the beef is tender and the vegetables are cooked.
6. Add Leafy Greens:
   • Stir in chopped kale and cook for an additional 2-3 minutes until wilted.
7. Serve:
   • Remove the bay leaf, ladle the soup into bowls, garnish with fresh parsley if desired, and serve hot.

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Ketogenic Diet Recipes for Fighting Cancer

Unlike low-calorie recipes for cancer, ketogenic ones focus on high-fat, moderate protein, and low-carbohydrate intake to help fight against cancer. Healthy, unsaturated fats (not saturated fats) should be the main part of meals with extremely low to no carbohydrates. When the body stops taking in carbohydrates, it will burn its glucose stores in the liver and then shift over to creating ketone bodies (instead of glucose) to provide energy for bodily functions. Cancer cells are not able to utilize ketones for energy, so they become stressed and are less able to proliferate due to the high energy requirements to do so. To create even more pressure on cancer cells and encourage their demise, cancer patients can combine a ketogenic and low-calorie diet or a ketogenic diet with intermittent fasting. See my article on keto cancer recipes to learn more about therapeutic ketogenic diets.

Rosemary Garlic Grilled Lamb Chops with Mint Yogurt Sauce

Total Calories per serving: 279

Recipe based on 4 servings.

Ingredients:

• 4 lamb chops -about 6 oz each (150 calories per chop)
• 3 tablespoons olive oil (357 calories)
• 3 cloves garlic, minced (13 calories)
• 2 teaspoons fresh rosemary, chopped (4 calories)
• Salt and pepper to taste (0 calories)
• 1/2 cup plain Greek yogurt, full fat (138 calories)
• 2 tablespoons fresh mint, chopped (2 calories)
• 1 tablespoon lemon juice (3 calories)
• Salt and pepper to taste (0 calories)

Instructions:

For the Lamb Chops:

1. In a bowl, mix olive oil, minced garlic, chopped rosemary, salt, and pepper.
2. Coat each lamb chop with the marinade, ensuring they are well covered. Let them marinate for at least 30 minutes, or ideally, refrigerate for a few hours.
3. Preheat your grill or grill pan over medium-high heat.
4. Grill the lamb chops for about 3-4 minutes per side for medium-rare or adjust the time based on your preferred doneness.
5. Remove the lamb chops from the grill and let them rest for a few minutes before serving.

For the Mint Yogurt Sauce:

1. In a small bowl, mix together Greek yogurt, chopped mint, lemon juice, salt, and pepper. Adjust the seasonings to taste.
2. Serve the grilled lamb chops with a dollop of mint yogurt sauce on the side.

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Skillet-Seared Steak and Cauliflower Rice

Total calories: 690

Recipe based on one serving.

Ingredients

• 1 steak- 6 oz (460) – Get grass-fed beef to limit exposure to antibiotics, hormones, and meat from grain-fed animals.
• 1 tablespoons butter (102 calories)
• 1 tablespoon olive oil (119 calories)
• 2 cloves garlic, minced (9 calories)
• Salt and pepper to taste (0 calories)

1. Preparation:
   • Remove the steak from the refrigerator and let them come to room temperature for about 30 minutes.
   • Pat the steak dry with paper towels to ensure a better sear.
   • Season both sides of the steak generously with salt and black pepper.
2. Preheat the Skillet:
   • Place a large, heavy skillet (preferably cast iron) over medium-high heat.
   • Add olive oil to the skillet and let it heat up until it shimmers but does not smoke.
3. Searing the Steak:
   • Carefully place the steak in the hot skillet. Sear for 3-4 minutes on each side for medium-rare or adjust the time based on your desired doneness.
   • During the last minute of cooking, add minced garlic to the skillet and spoon the melted butter over the steak.
4. Resting the Steak:
   • Remove the steak from the skillet and let them rest on a cutting board for 5 minutes. This allows the juices to redistribute, keeping the steak juicy.
5. Serving:
   • Slice the steak against the grain and arrange them on a plate.
   • Drizzle any remaining butter and garlic from the skillet over the sliced steak.

Cauliflower Rice

Total calories per serving (1 cup cauliflower rice): 46

Recipe based on 6 servings.

Ingredients:

• 1 medium-sized cauliflower head (146 calories)
• 1 tablespoon olive oil (119 calories)
• Salt and pepper to taste (0 calories)
• 2 cloves garlic (9 calories)
• Optional: herbs or spices for added flavor

Instructions:

1. Preparation:
   • Wash and dry the cauliflower head.
   • Cut the cauliflower into florets, discarding the tough stem.
   • Mince garlic cloves.
2. Rice the Cauliflower:
   • Use a food processor or a box grater to rice the cauliflower into small, rice-sized pieces. If using a food processor, pulse until the cauliflower reaches a rice-like consistency.
3. Cooking:
   • Heat olive oil in a large skillet over medium heat.
   • Add the cauliflower rice to the skillet, stirring occasionally.
   • Season with salt and pepper to taste.
   • Cook for 5-7 minutes or until the cauliflower is tender but not mushy.
   • Add minced garlic.
   • Optional: add herbs or spices for additional flavor.
4. Serve:
   • Once the cauliflower rice is cooked to your liking, remove it from the heat.
   • Serve with steak.

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Avocado and Egg Salad

Total Calories per serving: 310

Recipe based on 4 servings.

Ingredients:

• 4 hard-boiled eggs, chopped (78 calories)
• 2 ripe avocados, diced (480 calories)
• 1 ripe avocado, halved (240 calories)
• 2 tablespoons mayonnaise (188 calories)
• 1 tablespoon Dijon mustard (5 calories)
• 1 tablespoon chopped fresh parsley (1 calorie)
• 1 tablespoon fresh lemon juice (3 calories)
• 2 leaves, green leaf lettuce (2 calories)
• Salt and pepper to taste
• Optional: Dash of hot sauce or paprika for added flavor

Instructions:

1. Prepare the Eggs:
   • Hard-boil the eggs and let them cool before peeling. Chop the eggs into small pieces.
2. Prepare the Avocados:
   • Dice four ripe avocados into bite-sized chunks.
   • Cut one avocado in half. Scoop out pit and save halves to serve avocado and egg salad on.
3. Mix the Salad:
   • In a large bowl, combine the chopped eggs and diced avocados.
4. Make the Dressing:
   • In a separate small bowl, mix together mayonnaise, Dijon mustard, chopped parsley, lemon juice, salt, and pepper. Adjust the seasoning to taste.
5. Combine and Toss:
   • Pour the dressing over the egg and avocado mixture. Gently toss until all ingredients are well coated.
6. Optional Additions:
   • If you like a bit of heat, add a dash of hot sauce or sprinkle paprika over the salad for extra flavor.
7. Serve:
   • Place lettuce leaves on top of one half of pitted avocado.
   • Scoop avocado and egg salad on top of lettuce.

In conclusion, these cancer fighting recipes can help patients manage their cancer. Diet is an important pillar of cancer therapy – with an appropriate diet for each individual. Each patient and their conditions are different, so an individualized approach should be taken. Not all dietitians have experience with low-calorie or ketogenic diets as cancer therapy, so it’s important to ask before working with one. I wrote another article on choosing a cancer nutritionist if you’d like to read further. As patients begin to see results, they will be more motivated to take control of their diet and become more empowered.

References

¹Berrigan D, Lavigne JA, Perkins SN, Nagy TR, Barrett JC, Hursting SD. Phenotypic effects of calorie restriction and insulin-like growth factor-1 treatment on body composition and bone mineral density of C57BL/6 mice: implications for cancer prevention. In Vivo. 2005;19(4):667–74.

²Most J, Tosti V, Redman LM, Fontana L. Calorie restriction in humans: an update. Ageing Res Rev. 2016.