Currying Flavor - and Cancer Prevention (article and recipe from ACIR)

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Currying Flavor - and Cancer Prevention

 

That little bottle of yellow curry powder in your spice rack has a

long and interesting culinary history and it now may have a future

role in cancer prevention.

 

The " curry powder " Americans know comes from the era when the British

ruled India. To suit their own tastes, the Brits developed a prepared

blend of ground curry spices that was milder-tasting than the hotter

mixes Indians used. For Americans who grew up before Indian

immigrants brought more authentic Indian cuisine to our shores, the

British type of curry powder was among the first Indian seasoning

Americans tasted.

 

Actually, a curry can be any one of a great variety of distinctively

spiced dishes found in Indian, Thai and other South Asian cuisines.

Red and green curries abound, and feature blends of spices that often

include cinnamon, ginger, cloves, cumin, chilis, cardamon and

coriander. But the yellow curry that gets its color from the spice

turmeric has come to be known in western countries as the

quintessential curry.

 

By itself, turmeric is a mild-tasting spice. It is sometimes added to

make products like mustard more golden, and a half teaspoon can give

a subtle boost in color and taste to a cup of brown rice or lentil

soup. With other spices in a curry, however, turmeric lays a smooth

foundation for more piquant spices to blend.

 

A Hot Research Topic

 

Scientists are finding that turmeric's active ingredient, called

curcumin, may have the ability to slow the growth of colon, prostate

and other cancers. Curcumin is an antioxidant that could help prevent

cell damage in the body by molecules called " free radicals. "

 

Turmeric is a member of ginger's botanical family, Zingieraceae.

Ginger root is used frequently in curries and many other Asian

specialties. Its naturally occurring phytochemical, gingerol, is

being studied for potential cancer-fighting and anti-inflammatory

properties.

 

In addition to fighting colon cancer, one recent laboratory study by

researchers at the University of Michigan found that ginger can kill

ovarian cancer cells. Meanwhile, University of Pittsburgh School of

Medicine scientists have observed that hot peppers & #8722; another frequent

curry ingredient have a compound called capsaicin that appear to

shrink pancreatic tumors.

 

At Rutgers University, researchers combined turmeric and phenethyl

isothiocyanate, a compound found naturally in cruciferous vegetables

like broccoli and cauliflower. They found that when fed to mice

implanted with human prostate cancer cells, the cancer grew more

slowly than in mice only one of the compounds. In Britain, other

research is underway to determine curcumin's effects on esophageal

cancer.

 

Warming Up to Curry

 

For centuries, people in hot-weather countries like India

traditionally relied on spicy dishes to provide a form of internal

air conditioning by making the body perspire. Indian dishes use fiery

ingredients liberally, whether it's a vindaloo heavy with cayenne

pepper or a curry with fresh chile peppers.

 

The versatility of curry sauces can range from tomato-based to yogurt-

based, and contain a dozen or more spices. It is possible that the

combined health protection provided by many spices and the wide

variety of vegetables that Indian cooking also emphasizes is greater

than any one of these healthy ingredients could be alone.

 

Thousands of delicious curry recipes exist. The following recipe was

developed by AICR to provide health protection from fresh vegetables

containing plenty of phytochemicals with a tangy blend of curry

spices in a low-fat sauce. You can add more chili powder to raise the

heat or omit it for a milder taste.

 

Curried Vegetable Pilaf

 

1 Tbsp. extra virgin olive oil

1 red bell pepper, diced

2-3 cloves garlic, minced

1 Tbsp. curry powder (or more to taste)

1 tsp. chili powder, or to taste

1/2 tsp. cayenne pepper, or more to taste (optional)

1 can (15 oz.) can chick peas, rinsed and drained

1 small sweet potato, peeled and cut into 1/2-inch pieces

2 carrots, peeled, ends trimmed and thinly sliced

2 cups chopped spinach or chard, stems removed

1/3 cup raisins

2 Tbsp. prepared mango chutney (dice any large pieces of mango)

1/2 cup fat-free, reduced sodium chicken broth or vegetable broth

1 cup cooked brown rice

Plain non-fat yogurt, for garnish (optional)

1/4 cup crushed peanuts, for garnish

 

In blender, puree chutney. Gradually add broth while continuing to

blend. Set aside.

 

Heat oil in heavy large saucepan over medium heat. Add bell pepper

and garlic and sauté 3 minutes. Add curry and chili powders. Stir 1

minute. Add chickpeas, potato, carrots, greens and raisins. Stir in

chutney and broth. Bring to boil. Reduce heat to low, cover and

simmer until vegetables are tender, about 10 minutes. Add rice and

cook, uncovered, for 5 minutes, stirring often. Mound pilaf in large

bowl. Serve garnished with a spoonful of yogurt and peanuts, if

desired.

 

Makes 4.5 cups, or 4 servings. Per serving: 323 calories, 5 g total

fat (<1 g saturated fat), 62 g carbohydrates, 9 g protein, 10 g

dietary fiber, 436 mg sodium.

 

Source: American Institute Cancer Research