MyFoodMyHealth Newsletter Volume 4, Issue 3

In this issue:

  • Featured Recipe: Lemon Lime Citrus Oven-Seared Halibut with Mango Salsa 
  • Myra's Kitchen Corner: Grating Citrus Zest
  • Delicious, Seasonal Cancer Fighters
  • Cold, Deep Water Fish for Omega 3s
  • We Recommend



Featured Recipe: Lemon Lime Citrus Oven-Seared Halibut with Mango Salsa

Enjoy fresh, in-season citrus, mango and halibut in this colorful, cancer-fighting halibut recipe by chef Rebecca Katz. The fish is so moist and beautiful you'll be proud to serve it for company.

Download Recipe


Myra's Kitchen Corner: Grating Citrus Zest

Zest from citrus fruit like lemons, limes and oranges add a refreshing tanginess to vinaigrettes, salads, sauces, desserts and a whole range of dishes. Giving a boost of citrus flavor to your favorite dishes with natural zest takes just a few seconds and is practically effortless.

You can use a variety of tools including box graters, citrus zesters, paring knives or microplane graters (microplaners) to grate citrus peel. We prefer microplaners. They’re especially sharp, so they’re good for grating the colored part of the peel—which contains the flavorful, concentrated oils—without including the fruit’s bitter white pith. To zest citrus, start with a clean, dry piece of fresh fruit. Hold the microplaner in your hand and pull the microplaner against the fruit to remove the zest. It's that easy to add the natural freshness of citrus to your dishes!

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Delicious, Seasonal Cancer Fighters

More and more scientific studies are helping us understand the cancer-fighting properties of foods, herbs and spices. Studies over the years from some of the country’s finest research institutes have come up with similar conclusions: eating a diet rich in vegetables, fruits, whole grains and beans can give you a cancer-fighting advantage. With the spring season well under way, there's a bounty of scrumptious, cancer-fighting fruits and vegetable at your local grocers. Some of the cancer-fighting seasonal favorites you can enjoy right now include:

Asparagus: One fresh cancer-fighting powerhouse in season right now is asparagus. Not only does it contain anti-inflammatory properties, but it is rich in potential cancer-fighting nutrients such as vitamin A, vitamin K and folic acid.

Broccoli: This versatile cruciferous vegetable is an anti-inflammatory and antibacterial. It also contains the phytochemical sulforaphane which appears to slow the growth of leukemia and melanoma. Another metabolite, glucosinolate, may inhibit breast cancer growth.

Lime: This refreshing citrus fruit has anti-inflammatory and antimicrobial properties. Limes may enhance your taste buds and boost white blood cell activity. In addition, some studies show lime juice may help fight infections related to cancer and some lime sugars, called glycosides, have demonstrated the ability to stop division of some cancer cells.

Mango: This sweet, juicy fruit contains many helpful properties including vitamin C, dietary fiber, and carotenoids, such as beta carotene. It also contains vitamins A and E, which are strong antioxidants that may prevent free radical formation. Some research indicates that regular mango eaters may reduce their risk for gallbladder cancer by up to 60 percent. Mango extract may also keep healthy cells from turning cancerous.

Orange: Like other citrus fruit, oranges are anti-inflammatory and antimicrobial. Citrus may help against many cancers, notably mouth, throat and stomach cancers. Indiana University researchers found that some of the oils in citrus, called monoterpenes, help eat up carcinogens in animals, slowing tumor growth. Vitamin C, which is abundant in oranges, has been associated with cutting colon cancer risk.

Pineapple: This tropical treat has anti-inflammatory properties and is loaded with vitamin C. Australian scientists looking at the pineapple enzyme called bromelain, found two molecules that block cancer-related proteins and turn on immune cells that then attack cancer cells in animals. The researchers found this combination most effective in taking on lung, ovarian, bowel and breast cancers.

Spinach: This dark leafy green vegetable is rich in carotenoids that may help with prostate cancer, while another by-product, kaempferol, is being looked at for its potential to lower ovarian cancer risk. Spinach is also rich in folate, which may help reduce a woman’s risk of breast cancer.

For a list of other cancer-fighting ingredients and delicious cancer-fighting recipes, we suggest the book The Cancer-Fighting Kitchen by Rebecca Katz



Commonweal Cancer Help Program (CCHP)

The Commonweal Cancer Help Program (CCHP) is a week-long retreat for people with cancer. The Cancer Help Program offers an integrated program of healing that includes daily group support sessions led by a psychotherapist, massage, yoga, meditation, deep relaxation, imagery work, symbolic learning through sandtray, poetry, exploration of sacred space and a gourmet vegetarian diet. For more information visit:


Get Your Omega 3s in Cold, Deep Water Fish

If you are a fish lover, you probably know many types of fish are loaded with nutrients that may help fight heart disease, arthritis and other health conditions. In addition to these health benefits, fish may also help in the fight against certain cancers.

Omega-3 fatty acids found in fish from cold, deep water are thought to provide some of the cancer protective effects. For example, nutrient-dense Halibut, found in our featured recipe, may help protect or reduce the risk of a variety of cancers including colorectal cancer, leukemia, multiple myeloma, non-hodgkin lymphoma and kidney cancer. In addition to omega-3 essential fatty acids, it provides significant amounts of important nutrients including the minerals selenium, magnesium, phosphorus and potassium; and the B vitamins B12, niacin and B6.

Some of our other fish favorites rich in omega-3s include anchovies, arctic char, Alaskan black cod, herring, mackerel, Pacific halibut, sable fish, sardines and wild salmon.

Want to make healthy and ocean-friendly seafood choices? The Monterey Bay Aquarium Seafood Watch® program provides pocket guides about seafood that is abundant, well-managed and caught or farmed in environmentally friendly ways in whatever region you live or travel. For more information visit



What's New with MyFoodMyHealth

Updated Meal Planner Calendar with Daily Calorie Counts

We’ve made some exciting enhancements to the MyFoodMyHealth meal planner to make it even easier to plan and prepare delicious, healthy meals. Enhancements include a streamlined meal plan calendar, a daily calorie count and enhanced fun tips. In addition, to make it easier to find and use your favorites, we also added a My Favorites icon to the recipe chooser.

To check it out, log in to your meal planner or subscribe today.






We Recommend

LYFE Kitchen Expands from the Restaurant to the Grocery Aisle with New Line of Tasty and Nutritious Ready to Eat Meals

Don’t have time to cook but still want to serve great tasting, healthy foods in a hurry? LYFE Kitchen now offers gourmet soups and family-sized entrees at select Costcos in Northern California. These chef-inspired meals will go from kitchen to table in minutes, and feature fresh, great tasting and good for you dishes that are preservative-free, contain zero-trans fat and use antibiotic and hormone-free meats. For more information visit:





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