PICK YOUR PROTEINS: THE WAY FORWARD-CHILLI WITHOUT CAME
PICK YOUR PROTEINS: THE WAY FORWARD-CHILLI WITHOUT CAMESpanish onions, roughly chopped green and red peppers, roughly chopped tomatoes, roughly chopped, or canned tomatoes garlic, minced or sliced olive oil tomato paste cayenne pepper, paprika, cumin, oregano, pepper, or other spices vegetable stock or water Soya mince (TVP, textured vegetable protein) kidney beans, cooked from dried or canned, drained and rinsed fresh chilli pepper, deseeded and finely chopped, or dried Cook the fresh vegetables and даг1к in olive oil until softened, then add the spices, tomato paste, stock or water and heat up. Add the soya mince and kidney beans. Simmer for at least 30) minutes, longer if possible. Add more stock or water if the mixture shows signs of drying out. Serve with baked potato, tortillas or brown rice. Add toppings: sliced mild onions or spring onions, sliced tomato, sliced avocado, plain yoghurt. The way forward-A diet that maintains sufficient protein levels to nurture the individual is essential. However, it is preferable to reduce the amount of animal protein from the levels typical of a Western diet and, at least partially, replace it with vegetarian sources of protein. Dishes based on legumes (beans, chick-peas, lentils), grains, soya products (tofu, TVP-textured vegetable protein), quinoa and Quorn mycoprotein are all excellent sources of vegetable protein. Plant sources of protein have the added advantage of offering protection by offering other cancer fighters such as fibre, antioxidants and plant hormones. Animal proteins should ideally be kept to fish sources, which offer the potent breast cancer-fighting omega-3 fats, and meats that are lowest in saturated fats and chemicals, such as skinless organic chicken and game. The importance of non-contaminated sources of meat cannot be over-emphasized in view of possible contamination by oestrogenic compounds which can be found in intensively farmed meat. Ideally, animal sources of protein – meat, fish, fowl, game, eggs and dairy produce – should be used as a condiment to flavour and enhance dishes, rather than as the main ingredient. Instead of a large slab of meat on a plate with a few vegetables, meals which reflect the cuisine of Eastern or Third World countries are best. This means, for example, bean stews, with a little meat for flavour, or stir-fries with a little seafood as one of several ingredients. Fermented milk products, such as yoghurt and cottage cheese, should be preferred over other dairy sources such as milk and hard cheese as they are more easily digested, the milk proteins having been partially pre-digested by bacteria. Eggs in moderation – about three or four a week – are fine. Eggs, along with cottage cheese, are a valuable source of sulphur containing amino acids, which aid the liver’s detoxification process. If you are already a vegetarian, or are planning to switch over, it is important not to become a ‘bread and cheese’ vegetarian. A high intake of cheese, milk and eggs with insufficient vegetables, fruits and pulses to redress the balance, is not much better, from the point of view of breast cancer, than being a fully fledged meat-eater. It is probably not necessary to become vegetarian if it does not suit you, as the main protective benefits that come from a vegetarian diet are derived from the increased intake of vegetables, fruit, grains and pulses. Increasing these in the diet is more important than cutting out all sources of animal protein, though reducing the amount of animal protein, typical of a Western diet, is advisable.*75\240\2*
