Friday, 02 October 2015

Delicious Diet to Help Fight Illness

Leading breast-cancer specialist Professor Mohammed Keshtgar says that the right diet and lifestyle can alter the risk of developing cancer

Written by Professor Mohammed Keshtgar

Chilled pea soup with mint & lemon (pictured above)

Serves 4

2 tsp olive oil
1 large shallot, peeled and roughly chopped 
4 spring onions, roughly sliced 
2 garlic cloves, peeled and crushed
1 litre low-salt vegetable stock 
500g podded fresh or frozen peas 
A handful of mint leaves, plus extra to garnish
Finely grated zest and juice of ½ lemon
Freshly ground black pepper

Heat the olive oil in a large saucepan over a medium-low heat. When the oil is hot, add the shallot, spring onions and garlic and fry for 2-3 mins, until beginning to soften.

Pour in the stock, bring to the boil, then lower the heat and simmer for 5-6 mins to soften the shallot and spring onions further. Add the peas and mint, cook for another minute, remove from the heat.

Stir in the lemon zest and juice, then blitz the soup using a blender until smooth.

Pour the soup into a bowl, place over a larger bowl of iced water. Add two lumps of ice to the soup and stir until chilled. To serve, season with pepper; garnish with mint.


Ginger tempeh skewers with soba noodle salad

Serves 4 

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225g packet tempeh 
2 tsp rice vinegar
2 tsp sesame oil
2 tsp clear honey
4 tsp low-salt soy sauce 
2.5cm piece of fresh ginger, peeled and grated
2 small courgettes, each cut into 8 slices
8 shiitake mushrooms, halved u 160g soba noodles 
4 spring onions, finely sliced
100g radishes (large and/or small, finely sliced) 
100g sugar snap peas, halved
Juice of 1 lime

Cut the tempeh into 16 equalsized pieces. For the marinade, put the rice vinegar, sesame oil, honey, soy sauce and ginger into a ziplock bag. Shake to combine. Add the tempeh, seal the bag and turn a few times to coat the tempeh in the marinade. Leave in the fridge for an hour.

While the tempeh is marinating, soak 8 wooden skewers in warm water (to prevent them catching and burning under the grill).

Preheat the grill to high. Remove the tempeh pieces from the marinade, reserving the marinade, and thread onto the wooden skewers, alternating with the courgette slices and mushrooms so that each skewer has 2 pieces of each. Brush the tempeh with a little of the marinade and grill for 5 mins each side until golden and sticky.

Meanwhile, bring a pan of water to the boil. Add the soba noodles, give them a stir to stop them sticking together, and simmer for 6 mins or according to the packet instructions. Drain and rinse under cold water to refresh. Drain well.

Toss noodles in the reserved marinade and add the spring onions, radishes, sugar snaps and lime juice. Serve the tempeh skewers with the noodle salad

Earl Grey poached pears with warm chocolate sauce

Serves 4
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3 Earl Grey tea bags
700ml boiling water
4 ripe pears
Juice of ½ lemon
2 tbsp clear honey

For the chocolate sauce
80g dark chocolate, minimum 70% cocoa solids
1 tsp vanilla extract
6 tbsp almond milk

Immerse the tea bags in the boiling water and leave to infuse for 3 mins, until fragrant. Strain the tea and set aside.

Carefully peel the pears. Use a teaspoon or melon baller to scoop out the core and cut out the woody base from each.

Stand the pears in a saucepan in which they fit quite snugly and sprinkle over the lemon juice and honey. Pour over the tea and place the pan over a mediumlow heat. Bring to a simmer and cook gently, adjusting the heat if necessary, for 25 mins until the pears are tender right through.

Lift out the pears with a slotted spoon, slice them in half and place in a bowl; keep warm. Put the pan back over a high heat and let the liquor bubble for 5-10 mins to reduce until syrupy. Set aside.

For the sauce, finely chop the chocolate, put into a heatproof bowl. Place over a pan of justboiled water, ensuring base of the bowl is not in direct contact with the water. Allow chocolate to melt, stirring occasionally. As soon as it has melted, remove bowl from the pan. Stir in the vanilla extract and almond milk to make a thick sauce.

Serve 2 pear halves per person, drizzled with the reduced syrup and topped with the warm chocolate sauce.

Professor Mohammed Keshtgar is consultant breast cancer specialist at The Royal Free Hospital. The Breast Cancer Cookbook, by Professor Mohammed Keshtgar, is published by Quadrille, priced £20.





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