Studies show that diets high in fiber and low in fat can help prevent cancer. Like tofu, tempeh is made from soybeans, but tempeh is a whole soybean product with different nutritional characteristics and textural qualities. It has a higher content of protein, dietary fiber and vitamins compared to tofu. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Here is a simple way to prepare tempeh that both kids and adults love.

Vicki's Spicy Tempeh Soft Tacos
Serves 4

1 block tempeh crumbled
1/2 vegetable broth or water
1 red bell pepper chopped
1 onion chopped
1 tbsp chili powder
1 tbsp garlic powder
1/2 tsp cayenne pepper (can leave out if you don't want spicy)
2 tbsp olive oil
1 cup cooked black beans or pinto beans drained
1 tomato chopped
handful chopped lettuce
grated hard soy cheese if you want vegan or cheddar if vegetarian
8 whole wheat tortillas

Recipe directions

Saute the tempeh in the olive oil on medium low heat for about 3 minutes. Add red pepper and onion and continue to saute for about 5 minutes more. Add the spices, 1/2 cup broth or water and the beans and cook for about 5 minutes or until most of the liquid has evaporated.

Serve in the tortillas with the chopped lettuce, tomato and cheese.

Getting enough grains in your diet is very essential in the prevention of colon cancer. Switching from a white bread to a multi grain bread is an easy step. Adding ground up flax seed to the daily diet is another. And to me Risotto is to rice what wheat is to pasta. It is comfort food, satisfying, and can be fixed a hundred ways with or without meat, by adding various vegetables or just mixed with cheese, but the creamy texture is like no other. Here is one of my favorite personal risotto recipes that adds an unlikely candidate in the food world to the famous Italian food. Nappa cabbage, a cruciferous vegetable that aids in reducing carcinogens in the body and gives you lots of vitamins and nutrients. This is my Italian meets Asian recipe that makes this comfort food especially healthy in the fight against cancer.

Chef Vicki's Creamy Nappa Risotto

1/2 white onion chopped (medium onion in size)
1 celery stalk finely chopped
1 tablespoon minced garlic
2 tablespoons butter (you can substitute olive oil)
5 nappa cabbage leaves chopped.
5 cups vegetable broth
1 cup arborio rice

Note: If you don't buy boxed or canned vegetable broth you can use 5 vegetable bouillon cubes with 5 cups of water to make the broth.

Remember this is a slow cooking recipe that requires a lot of stirring and love watching over the pot. It takes approximately 30 minutes to cook this dish but it is well worth the wait.
Melt 2 tablespoons of butter in a medium sized sauce pan over medium heat and add onions, celery, and garlic. Saute for 1 to 2 minutes. Add arborio rice and stir until it is all coated and the starch from the rice starts to release. Slowly start adding your vegetable broth one cup at a time and wait for it to be absorbed before adding the next. Continue stirring until you add the last cup of broth. Add the Nappa cabbage with the last cup of broth and continue stirring until the liquid is absorbed and the rice is creamy.

Bok Choy is low in calories, fat and is high in calcium, potassium and Vitamin C and A. Bok Choy also contain glucosinolates, which may help prevent cancer by eliminate carcinogens. Bok Choy is used in a lot of stir fry recipes but I personally like to make a soup that allows me to drink all of the nutrients in the broth. It is simple and quick to make and packed full of flavor and nutrition. If you add diced tofu to the recipe, it will also give you protein.

Chef Vicki's Bok Choy Soup

3 cups vegetable broth
(you can use three cups of water and 3 vegetable bouillon cubes)
1 celery stalk diced
1/2 white onion diced
6 button mushrooms sliced
6 Bok Choy leaves chopped
1 teaspoon minced garlic
1/2 block Extra Firm Tofu cubed in 1/2 inch pieces (optional)

Bring broth to boil and add celery, onions, garlic, and mushrooms. Boil for 2 minutes and lower heat to medium. Add Bok Choy and tofu and simmer for approximately 5 minutes. Salt and pepper to taste.

Onions are one of the richest sources of flavonoids in the human diet and red onions are a variety that is more naturally higher in these anti-cancer chemicals. Adding a variety of onions and shallots to the diet can help in inhibiting liver and colon cancer cell growth as well as other types of cancers and gives you a good source of vitamins and nutrients. Here is a simple to make but full of flavor red onion salad that includes other ingredients also known to aid in the fight against cancer through diet.

Vicki's Red Onion Salad
1 red onion (cut in half and slice thinly)
1 cucumber (peeled and cut into thin slices)
2 Large Tomatoes (cut into wedges)
1 cup thinly sliced daikon radish
1/4 cup olive oil
1 tablespoon toasted sesame oil
1/4 cup balsamic vinegar
1 tablespoon minced garlic
2 tablespoons fresh cilantro finely chopped

Combine all vegetables in a bowl and toss. In a small bowl whisk the oils, vinegar, garlic and cilantro together and pour over salad ingredients and refrigerate for 30 minutes before serving to let the dressing soak in. Toss again lightly before serving individual portions. Serves 4 to 6.

Many studies show that a regular diet of soy can reduce the risk of cancer and heart disease. Regular consumption of soy protein-containing foods and beverages may reduce the risk of breast cancer in women up to 22 percent. Soy also helps reduce cholesterol which is great for the heart. Studies also show that adolescent soy intake may be related to a lower risk of developing breast cancer later in life. So here is a fun recipe that even the children will love.

Vicki's Tofu & Veggie Tacos
3 Tbsp. olive oil
2 small zucchini, halved lengthwise and cut into 1/4" slices (about 2 cups)
1 cup sliced white button mushrooms
2 carrots, coarsely shredded
1 small chopped sweet onion
1/4 cup chopped sweet green pepper
1 tbsp. minced garlic
6-oz. can of tomato paste
3/4 cup water
1 tbsp. chili powder (or to taste)
1 tbsp. hot pepper sauce (I prefer Valentina hot Mexican sauce))
1/2 tsp. ground cumin
1/4 tsp. freshly ground black pepper (or to taste)
1 pkg. Extra Firm Tofu, cut into 1/2" cubes (let sit in strainer for 15 minutes so that water will drain out)
3 plum tomatoes, cut into 1/2" cubes
12 taco shells
1/2 cup fresh chopped cilantro
Shredded romaine lettuce for topping 

Heat olive oil in large, nonstick skillet over medium-high heat and add the onion, sweet green pepper, and garlic and saute for about 2 minutes stirring frequently. Add zucchini, mushrooms, and carrots and cook, stirring occasionally, until vegetables are tender but not browned, about 5 minutes. Meanwhile, combine tomato paste, water, chili powder, hot pepper sauce, cumin and pepper in a small bowl and add the mixture to the skillet. Gently stir in the tofu cubes and plum tomatoes and reduce heat to low and cover. Let it simmer for about 5 minutes.

Heat Taco shells in oven following package heating instructions.
Spoon about 1/2 cup of mixture into each of the taco shells and top with fresh chopped cilantro and shredded Romaine lettuce. You can add a small amount of shredded cheese to each taco for the children and the child at heart.

In 2003, a study was published in the International Journal of Cancer which reported that eating pizza, one of the typical foods on the Mediterranean diet menu, was linked to lower rates of stomach and colon cancers. Conversely, pizza crust is made with refined carbohydrates, and refined carbs have been linked to higher rates of colorectal cancer. But the researchers suggested that the other ingredients that go into the making of pizza, like olive oil and tomatoes, offset the adverse influence refined carbohydrates present to cancer prevention. And researchers pointed out, when talking about pizza, they are referring to the authentically Italian pizza, with a thin crust and touch of olive oil. The toppings include generous amounts of pizza sauce made with cooked tomatoes, olive oil, herbs and spices. When it comes to the cheese, use sparingly, not generously, or consider substituting an animal-free soya alternative to cheese. Interested in creating a cancer prevention pizza? Following is a list of some toppings known for their power to prevent cancer: