Beat Cancer Kitchen: Deliciously Simple Plant-Based Anticancer Recipes

By Chris Wark and Micah Wark

125+ recipes for prevention and healing

Supply your body with an abundance of life-giving nutrients to repair, regenerate, detoxify, and heal, all while providing the comfort that all good food should. Following the success of Chris Beat Cancer, Chris Wark and his wife, Micah, share whole-food, plant-based recipes that appeal to the whole family, whether you are healing from cancer, actively eating a diet to prevent it, or simply seeking a healthy lifestyle for you and your loved ones.

Fruits, vegetables, mushrooms, nuts, seeds, legumes, whole grains, herbs, and spices are the foundational ingredients of Chris's anticancer diet. Complete with tips for diet optimization, this cookbook will get you in the Beat Cancer Mindset and guide you onto the road to wellness.

Inside you will find:
· easy-to-make nutrient-rich recipes for healing,
· family-friendly recipes for prevention and overall health,
· full-color photos of each recipe, and
· salad, juice, smoothie, soup, side, veggie bowl, breakfast, lunch, dinner, and dessert recipes galore!

• Language: English
• Publisher: Hay House LLC
• Release date: Nov 16, 2021
• ISBN: 9781401961978

Book preview

htitletitle

Also by Chris Wark

Chris Beat Cancer

Beat Cancer Daily

All of the above are available at your local bookstore, or may be ordered by visiting:

Hay House USA: www.hayhouse.com®

Hay House Australia: www.hayhouse.com.au

Hay House UK: www.hayhouse.co.uk

Hay House India: www.hayhouse.co.in

Copyright © 2021 by Chris Wark

Published in the United States by: Hay House, Inc.: www.hayhouse.com®

Published in Australia by: Hay House Australia Pty. Ltd.: www.hayhouse.com.au

Published in the United Kingdom by: Hay House UK, Ltd.: www.hayhouse.co.uk

Published in India by: Hay House Publishers India: www.hayhouse.co.in

Indexer: J S Editorial, LLC

Cover design: Shubhani Sarkar

Interior design: Julie Davison

Interior photos: Justin Fox Burks

All rights reserved. No part of this book may be reproduced by any mechanical, photographic, or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted, or otherwise be copied for public or private use—other than for fair use as brief quotations embodied in articles and reviews—without prior written permission of the publisher.

The author of this book does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly. The intent of the author is only to offer information of a general nature to help you in your quest for emotional, physical, and spiritual well-being. In the event you use any of the information in this book for yourself, the author and the publisher assume no responsibility for your actions.

Cataloging-in-Publication Data is on file at the Library of Congress

Hardcover ISBN: 978-1-4019-6196-1

E-book ISBN: 978-1-4019-6197-8

CONTENTS

Introduction

PART I: Recipes for Healing

Giant Cancer-Fighting Salad

Anticancer Vinaigrette

Anticancer Sprinkle

Broccoli Sprouts

Cancer-Fighting Soup

Cancer-Fighting Sheet-Pan Bake

Fresh Juices

Basic Anticancer Juice Formula

Advanced Anticancer Juice Formula

Merry Mary

Carrot-Lime Juice

Smoothies

Anticancer Smoothie

Green Smoothie

Blueberry-Lime Hibiscus Smoothie

Cherry-Cacao Smoothie

Mango Turmeric Tart Smoothie

PART II: Recipes for Prevention

Rise and Shine

Supercharged Oatmeal

Jalapeño Strawberry Avocado Toast

Dragon Fruit Smoothie Bowl

Carrot Cake Pancakes with Cashew Maple Syrup

Cashew Butter Toast

Sweet Potato Grits

Red Flannel Hash

Tofu Migas Bake

Breakfast Bars

Salads

Pear and Pomegranate Salad with Maple Ginger Dressing

Spicy Watermelon and Pepita Salad

Blood Orange and Macadamia Nut Salad

Cashew Caesar Salad with Roasted Chickpeas

Dandelion Apple Goji Salad

Avocado Caprese Salad

Broccoli Sprout Pesto Pasta Salad

Ethiopian-Style Beet and Lentil Salad

Garbanzo Bean and Avocado Salad

Baked Falafel Salad Wraps with Maple Tahini Dressing

Broccoli Noodle Salad

Charlene’s Mason Jar Summer Salad

Soups and Sides

Indian Stew

Collard and Cashew Sweet Potato Tagine

Kale and White Bean Soup

Tempeh Black Bean Chili

Curried Cauliflower Soup

Roasted Rainbow Carrots en Papillote with Peanut and Carrot Top Pesto

Maple Brussels Sprouts with Sweet Apples

Mexican Street Corn with Avocado Mayo

Kimchi Cashew Broccoli

Quinoa Tabbouleh

BBQ Brussels Sprouts

Mains

Cuban Black Beans with Baked Plantains

Veggie Stir-Up with Orange-Ginger Sauce

Lentil Tacos

Southern Veggie Plate with Collard Greens, Black-Eyed Peas, and Paprika Potato Wedges

Sweet Potato Quesadillas

Jerk Pineapple Steaks

Red Beans and Red Rice

Cabbage Roast

Hoppin’ John

Overstuffed Sweet Potatoes

Tamale Pie

Stuffed Spaghetti Squash

Pineapple and Basil Rice

DIY Sushi Tacos

Cauliflower and Kale Spaghetti

Nacho-Style Sweet Potatoes

The World’s Best Mushroom Oat Burger

Bean Bread Pesto Pizza

Veggie Bowls

Paradise Bowl

Curry Bowl

Fiesta Bowl

Peanut Bowl

Veggie Bowl Staples

Red, Black, or Brown Rice

Cumin Black Beans

Paprika Pinto Beans

Shake & Bake Chickpeas

Chinese Five-Spice Tofu

Maple Mustard Cabbage

Cinnamon Sweet Potatoes

Balsamic Broccoli

Curried Cauliflower

Apple Cider Onions

Savory Brussels Sprouts

Sweet Beets

Roasted Plantains

Corn Guacamole

Pineapple Pico

Sweets

Mango Forbidden Rice with Maple Ginger Lime Drizzle

Purple Sweet Potato Pies with Almond Date Crumble

No-Bake Peanut Cacao Cups

Mexican Chocolate Hummus

Frozen Treats

Cacao Almond Banana Nice Cream

Strawberry-Lemon Sorbet

Cherry Cashew Cacao Nice Cream

Mango Turmeric Tart Sorbet

Plant-Based Basics

Broccoli Sprout Pesto

Lemony Almond Hummus

Guac of Ages

Super-Fresh Salsa

No Harm Parm

Ruby Kraut

Apple-Ginger Kimchi

Spicy Nut Butter Sauce

Super Sofrito

Peach BBQ Sauce

Nacho Cheeze Dip

Super Sriracha

Bean and Rice Flatbread

Juicer Broth

Juicer Hot Sauce

Easy Baked Tofu

Maple Sushi Rice

Shake & Bake Chickpeas

Metric Conversion Chart

Endnotes

Index

Acknowledgments

About the Authors

Hay House Unlimited Audio

INTRODUCTION

First confession: I’m a terrible cook! I don’t have the time or patience for complicated recipes, and I’ve never been interested in experimenting in the kitchen. I’m a creature of habit. Once I find a meal I like that’s super healthy and tastes good, I am perfectly content eating it every day. And for breakfast and lunch that’s pretty much what I do. Micah, on the other hand, is a terrific cook. She has come up with some fantastic recipes over the years, and she makes dinner every night for the family. And then I do the dishes (super-husband pro tip).

Second confession: I didn’t want to write a cookbook. Writing a cookbook has never been a dream or a goal. It wasn’t in my life plan. But hey, neither was cancer . . . and here we are! This book of recipes exists because my incredible community of survivors and thrivers wouldn’t leave me alone about it. This book is all your fault. You forced us to take on this project—to get creative and innovate. And now Beat Cancer Kitchen is here! Thank you for the encouragement. We are so excited to share our favorite recipes with you.

We lovingly created this book of recipes with the help of a dear friend, who chose to remain anonymous, to show you how easy, delicious, nutritious, adventurous, and fun wholefood plant-based eating can be.

If you haven’t yet, I want to encourage you to read my first book, Chris Beat Cancer: A Comprehensive Plan for Healing Naturally. In that book I tell my survival story, address the limitations of conventional medicine, and take a deep dive into lifestyle medicine to show you the evidence-based healing power of a whole-food plant-based diet, exercise, stress reduction, a positive mindset, faith, and forgiveness, all of which are not only key to my survival but are common threads connecting many holistic and against-the-odds survivors.

I think it’s important to remove the stigma around the word diet. We are all on a diet. And your diet is the sum total of the things you choose to eat, especially what you eat the most. The Western diet—the way most people eat in industrialized countries—is a recipe for disease. It is a diet high in animal protein, fat, processed oils, refined grains, sugar, salt, and food additives and low in antioxidants, prebiotic fiber, and thousands of anticancer phytonutrients found only in plant food.

Eating the right food can help your body heal and help prevent chronic illnesses like cardiovascular disease, type 2 diabetes, and many types of cancer. There are powerful compounds in plant food that help to kill cancer cells, block tumor growth, stop the spread of cancer, strengthen your immune system, reduce inflammation, increase detoxification, and prevent healthy cells from ever becoming cancerous in the first place. You want these compounds circulating in your body every day.

You don’t need a medical background or a scientific degree or even a high school diploma to understand the simple truth that unprocessed food from the earth is good for you. And the more you eat, the better.

A whole-food plant-based diet rich in fruits, vegetables, legumes, nuts, seeds, whole grains, herbs, and spices is not a crash diet or a fad diet. It is a diet for optimal health and longevity. And the ideal amount of plant food is at least 10 servings per day. I know what you’re thinking, 10 servings? It sounds like a lot, but it really isn’t. This is totally doable. One serving is just a cup of raw fruit or vegetables, or half a cup of cooked veggies. A big bowl or plate full of veggies is three to four servings. But there’s no need to measure or obsess about how many servings you’re getting. For example, if you have oatmeal with flaxseed, blueberries, and walnuts for breakfast, a giant salad for lunch, and a delicious assortment of cooked veggies for dinner, that easily puts you over 10 servings for the day. Snacking on fresh fruit like an apple or on a handful of almonds bumps you up even more. See how easy that is?

Fresh vegetable juice is medicinal food and is supplemental to a healthy diet. Drinking vegetable juice with or between meals will bump you up to 15 to 20 servings of plant food per day. If you are in healing mode, this is what I suggest in order to maximize your anticancer nutrition intake each day. I call this strategy overdosing on nutrition.

In my second book, a devotional called Beat Cancer Daily, one of the major themes is the power of your daily choices. Your choices each day are creating your future. All of the small changes and small improvements you make to your daily routine add up to massive change over time. That’s how nutrition works and how healing happens. No one gets chronic disease overnight, so don’t expect to reverse it overnight. But day by day as you continue to take care of yourself in a way that you never have before, you supply your body with an abundance of life-giving nutrients that it will use to repair, regenerate, detoxify, and heal.

Healthy eating isn’t hard. It’s just a matter of swapping out your usual fare with fresh new dishes that delight, nourish, and satisfy you.

This book is divided into two major sections. The first section is the hard-core anticancer diet, which outlines the simple daily dietary routine that I followed during the most intensive season, the first few years, of my cancer-healing journey. The second section, which makes up the bulk of the recipes, is focused on eating for prevention. It’s how we eat now. You will also find fun and fascinating scientific factoids about the anticancer action of specific foods sprinkled throughout this book.

Every recipe in Beat Cancer Kitchen is plant-based and lower in salt and oil than what you’ll find in traditional cookbooks. Sweeteners include fruit, maple syrup, blackstrap molasses, and honey. Fresh fruits—especially berries—are a delicious source of vitamins, minerals, fiber, probiotics, enzymes, antioxidants, and anticancer nutrients. Don’t be afraid of the sugars in fruit. Fruit is not