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All Red and Grounded?

February 1, 2010

To keep in tune with our red theme this month I have decided to share with you my mom’s favourite quick and easy red recipes, where we explore what we can do with beetroots and raspberries – two of the top cancer fighting foods.

Quick and Easy Morning Raspberry Smoothie

1 banana
½ cup raspberries (or strawberries)
½ cup blueberries
½ cup yoghurt
Some ice
1 teaspoon of your favourite seed mix (e.g. linseeds, sunflower seeds, pumpkin seeds & sesame seeds)

Place all the ingredients in a blender and blend until smooth. Pour into a glass and enjoy.

Healthy Carrot, Apple and Beetroot Juice

If you have a juice extractor this is perfect!

2 apples
4 medium carrots
1 medium beetroot
Optional: Some fresh ginger to taste

Cut the fruit and vegetables into small pieces and guide through the feeder of a juicer. Pour into a glass and enjoy.


Delicious Raw Beetroot Salad


4 beetroots, well brushed, peeled and slithered finely
3 ripe pears (or apples), peeled, cut into thin strips
4 tablespoons lemon juice
10 tablespoons olive oil
Sea salt and ground pepper to taste
200g Feta
Some fresh mint
1 handful of sunflower seeds

Step 1:

Mix olive oil and lemon juice, and pour over the peeled and finely sliced beetroots and pears. Flavour with salt and pepper and test. It could be that you may need a little more lemon juice to equalize the taste from pear to beetroot.

Step 2:

Place the salad on a plate; crumble the feta over the salad. End off by sprinkling the mint leaves and sunflower seeds. Viola – quick and easy, not only is it delicious its nutritious as well!

Quick food facts from the World’s Healthiest Foods


“The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies. In stomach cancer patients, when scientists compared the effects of fruit and vegetable juices on the formation of nitrosamines, cancer-causing compounds produced in the stomach from chemicals called nitrates, beet juice was found to be a potent inhibitor of the cell mutations caused by these compounds. Nitrates are commonly used as a chemical preservative in processed meats. Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Beets are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.”

“Raspberries are an excellent source of fiber, manganese and vitamin C. They are a good source of vitamin B2, folate, niacin, magnesium, potassium and copper. In addition, they contain significant amounts of the anti-cancer phytochemical ellagic acid. As an antioxidant food containing ellagic acid, raspberries help prevent unwanted damage to cell membranes and other structures in the body by neutralizing free radicals.”

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