Lentil-Walnut Loaf
Uncategorized
Mar 29, 2024
Can a handful of nuts a day keep cancer away?
Research of the past several years seems to suggest that it can!
Rich in antioxidants, polyphenols, minerals, and the good kind of fats, tree nuts - walnuts, almonds, Brazil nuts, hazelnuts, and cashews, for example - are as much a healthful, nutritious anticancer food as they are a handy, delicious snack. (At the moment, I am munching on a small bowl of raw almonds with a sprinkling of raisins, as I work.)
- A 7-year study found that stage III colon cancer survivors who ate at least 2 ounces (57 grams) of tree nuts per week – about 7 almonds or walnuts per day) – were 42% less likely to have their cancer return and 57% less likely to die from their cancer than those who did not eat nuts.
- Nuts aren’t just good for colon cancer. Eating a handful of nuts every day cuts your risk of several types of cancer (including breast cancer and pancreatic cancer), as well as cardiovascular disease and diabetes.
Yesterday I made Lentil-Walnut Loaf. In addition to the nuts in this loaf, this recipe features four other "Fabulous 15" superfoods for cancer-free living and super natural health, listed in my book 21st-Century Guide to Living Cancer-Free Naturally.
And now for the recipe...
Lentil-Walnut Loaf
INGREDIENTS:
3/4 cup brown lentils, rinsed
1 1/2 cups filtered water
2 tablespoons apple cider vinegar
1-2 tablespoons oil (extra virgin olive, avocado, or coconut)
1 cup finely minced onion ( I usually double this amount)
5 large garlic cloves, minced (Don't panic. This will be fine.)
1/2 cup finely ground walnuts
1 teaspoon sea salt
Freshly ground black pepper, to taste
1 teaspoon good-quality mustard (whole grain or Dijon)
2 cups finely sliced spinach
2 teaspoons sage and 2 tablespoons fresh or frozen dill weed (optional but recommended)
1/2 cup oatmeal (or fresh wheat germ or fine whole-grain bread crumbs)
DIRECTIONS:
- Preheat oven to 350 degrees F. Lightly oil a loaf pan.
- Put the lentils and water in a saucepan and bring to a boil. Lower the heat to medium-low and simmer, partially covered, for 30 minutes, or until the lentils are very tender (almost mushy) and the water has been absorbed. Add the vinegar and mash well.
- Meanwhile, put the oil in a large skillet over medium heat, add the onions, and saute for 5 minutes, and then add the garlic, nuts, salt, pepper, mustard, spinach, (sage and dill, if using) and saute for another 5 to 10 minutes until all the vegetables are tender.
- Add the oatmeal and cooked lentils to the skillet and mix well. Spoon the mixture into the prepared loaf pan, pressing it down gently with a spatula.
- Place in the oven and bake for about 40 minutes.
- Let the loaf cool for 5 to 10 minutes before removing it from the loaf pan.
- Serve with mushroom gravy (below) or relish of your choice.
Mushroom Gravy
INGREDIENTS:
2 1/2 cups filtered water, divided
1 tablespoon tamari soy sauce or coconut aminos
1 cup finely chopped onions
2 cups finely sliced mushrooms (cremini, preferably)
2 tablespoons light spelt flour (or thickener of your choice)
1/2 teaspoon garlic powder
1/4 teaspoon poultry seasoning
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
DIRECTIONS:
- Heat 1/2 cup of the water and the soy sauce in a saucepan.
- Add the onions and mushrooms and cook, covered, over medium-high heat for about 10 minutes, stirring often.
- Mix the flour with the remaining 2 cups of water and add it to the onion mixture.
- Add the garlic powder, poultry seasoning, sea salt, and pepper and, with a whisk, stir constantly over medium heat until the mixture thickens.
References:
https://pubmed.ncbi.nlm.nih.gov/18298714/
https://stopcancerfund.org/p-breast-cancer/can-a-handful-of-nuts-a-day-keep-cancer-away/
https://www.targetedonc.com/view/healthy-lifestyle-linked-to-improved-overall-survival-reduced-recurrence-in-colon-cancer#sthash.KyRAz62G.dpuf
Get Marian's 10 BEST Strategies for Optimizing Your IMMUNE HEALTH!
...and other AWESOME subscriber-only wellness content