You are what you eat

A high intake of lycopene, the red pigment in tomatoes, has been linked to lower rates of prostate cancer; the isothiocyanates found in brussels sprouts block colonic carcinogens; and p-coumaric acid, which is found in strawberries and peppers, acts as a clean-up crew, sweeping away cancer-sparking nitrosamines in the stomach.

But man cannot live on vegetables and fruit alone. Choose high-fibre, whole-grain foods such as wholemeal bread, muesli, brown pasta and rice, as they contain disease-beating nutrients such as selenium. Selecting lean cuts of low-fat meat, eating oily fish and upping the presence of soy-based foods in meals and drinks are also first-class health strategies.

If these foods were drugs, the pharmaceutical companies would be making millions by putting them on prescription. But you can find them in the shops, so what are you waiting for?

SPINACH, ONION AND RICOTTA SALAD

Red onions are the ultimate protection: they are packed with supernutrients such as organosulphur compounds and quercetin, which activate the self-destruct button in cancer cells. The red pigments, called anthocyanins, are known to be highly efficient at absorbing free radicals. The spinach supplies glutathione, one of nature’s master antioxidants, which detoxes carcinogens and pollutants.

Serves 4

1 large red onion, washed but not peeled

3 tbsp extra virgin olive oil, plus a little extra for cooking the onion

3 tbsp red wine vinegar

Sea salt and freshly ground black pepper

Large handful of baby spinach leaves

5 tbsp Giorgio’s vinaigrette (see below)

5 slices of ricotta, smoked or unsmoked

Preheat the oven to 200C/400F/Gas Mark 6. Rub the onion with a little olive oil and place in a small roasting tin. Cover the tin with foil and roast for an hour, until the onion is soft. Leave to cool, then remove the skin and slice the onion into rings.

Meanwhile, mix the red wine vinegar with 2 tbsp of the olive oil and season with salt and pepper. Transfer to a nonmetallic dish and add the onion rings. Cover and leave to marinate for 1 hour.

Toss the spinach leaves in the vinaigrette. Place one or two onion rings on each serving plate and pile the spinach leaves on top, leaf by leaf, to give a flower shape. Break up the ricotta slices and sprinkle on top of the spinach. Drizzle with the remaining olive oil, grind over some black pepper and serve.

PANZANELLA (TUSCAN BREAD SALAD)

This dish supplies some fibre, from the bread, and p-coumaric and chlorogenic acids found in the tomatoes: both are antioxidants that help to fight the damaging pollutants from inhaling cigarette smoke. Note: this dish is perfect as a starter or a salad, with grilled or roasted meat. However, it must be prepared a day in advance.

Serves 4

1 small loaf of country-style bread (2-3 days old), cut into large cubes

1 small cucumber, roughly chopped

1 large red onion, roughly chopped

3 very ripe tomatoes, roughly chopped

Sea salt and freshly ground black pepper

5 tbsp extra virgin olive oil

3 tbsp red wine vinegar

2 tbsp capers, rinsed and drained

1-2 tbsp fructose, to taste

12 basil leaves, roughly crushed

In a large bowl, mix together the bread, cucumber, onion and tomatoes, then season. In a different bowl, whisk together the olive oil, vinegar, capers, fructose, salt and pepper. Then add the basil and stir into the bread mix. Cover and leave in the fridge overnight so the flavours mellow. The bread should be moist, but not soggy.

GRIDDLED TUNA WITH ROCKET AND TOMATO

The isothiocyanates and vitamin C in the rocket, together with the lycopene in the tomatoes and the vitamin E in the olive oil, make this recipe a great cancer-beater.

Serves 4

225g vine-ripened baby tomatoes

4 tbsp Giorgio’s vinaigrette (see below)

4 x 200g tuna steaks, about 1.5cm thick

2 tbsp olive oil

4 handfuls of rocket

Sea salt and freshly ground black pepper

A lemon, quartered, to serve

Put the tomatoes and vinaigrette in a bowl, then mix using your hands, crushing the tomatoes slightly. Leave for 10 minutes.

Heat a ridged griddle pan until very hot. Brush the tuna steaks with olive oil and season with salt and pepper. Place the tuna in the pan and cook for 2 minutes on each side, until just charred. Remove from the pan and set aside.

Add the rocket to the tomatoes and mix, then divide between four plates. Top each with a piece of tuna and a lemon quarter.

SPAGHETTI WITH ANCHOVY AND TUNA

Both the tuna and the anchovies contain omega-3 oils, which boost the immune system. This dish is also bursting with lycopene, the red pigment in tomatoes that protects against prostate cancer. It is easier for our bodies to absorb lycopene from cooked dishes, especially those with a little oil. Use whole-grain pasta for a fibre boost.

Serves 4

350g spaghetti

2 tbsp olive oil

2 garlic cloves, cut into quarters

4 anchovy fillets in oil, drained

250g canned tuna in olive oil, drained

50ml white wine

50g capers, rinsed and drained

2 tomatoes, diced

10 basil leaves

2 tbsp extra virgin olive oil

Sea salt and freshly ground black pepper

Cook the spaghetti in a large pot of boiling salted water for about 8 minutes, until al dente — tender, but still firm to the bite.

Meanwhile, heat the olive oil in a frying pan, add the garlic and fry over a low heat for 3 minutes. Add the anchovies and cook gently until almost melting. Turn up the heat and add the tuna. Toss briefly, then pour in the wine and let it bubble for a few minutes so the alcohol evaporates. Stir in the capers and tomatoes.

Drain the pasta, reserving 2-3 tbsp of the cooking water. Toss the spaghetti with the sauce, mix in the basil leaves and extra virgin olive oil, then season to taste. Add a little cooking water if the pasta seems dry and serve immediately.

STRAWBERRY AND MANGO LASAGNE

This dish is crammed full of ellagic acid and vitamin C from the strawberries, both of which destroy free radicals. The mangoes are rich in betacarotene, which protects the lungs from inhaled toxins. Fructose releases energy slowly, unlike sugar, which causes a quick rise in blood glucose. Note: this dish must be prepared the day before serving. You’ll need two shallow, stackable plastic containers of the same size.

Serves 4

3 mangoes

500g strawberries

100g water

300g fructose

Peel and slice the mangoes as thinly as possible. Keep any flesh that could not be finely cut. Clean and thinly slice the strawberries. Line a plastic container with clingfilm, put a layer of mango at the bottom, then cover with a layer of strawberries. Repeat until the fruit is used.

Cover the surface of the lasagne with clingfilm and place the other plastic container on top, as if you were stacking. Turn upside down. Place the equivalent of a 1kg weight on top and put in the fridge for at least 12 hours. Liquid will drip from the lasagne, so make sure you have a big plate under the containers.

Meanwhile, make a sauce from the mango trimmings. Place the water and fructose in a pan, bring to the boil, then remove from the heat. You should have a syrup. Next, blend the mango trimmings into a purée. Gradually add the syrup (to taste) while the blender is running until you have a shiny sauce.

Remove the lasagne from the fridge. Turn upside down, remove the first container and turn the lasagne over again onto a chopping board. Peel off the clingfilm. Cut off the edges to neaten the shape and divide into four portions. Place each slice on a plate and spoon over the sauce. Eat immediately.

Next week: more foods that will keep you fighting fit

FOOD TO EAT MORE OF

Aubergines, blueberries, black grapes, plums, prunes

Rich in anthocyanins, which destroy more disease-causing free radicals than any other food

Watercress, kale, broccoli, cabbage, sprouts

Great for isothiocyanates, which stimulate illness-busting enzymes made in the liver and block colonic carcinogens

Onions, lollo rosso lettuce, olives, endives, berries, peas, tea

These supply antioxidant flavonols such as quercetin, which inhibits the growth of malignant cells and causes cancer cells to implode

Sweet potatoes, carrots, pumpkins, kale, spinach, mangoes, apricots, cantaloupe melons

All of these are simply bursting with betacarotene, an orange pigment that helps to protect the lining of the lungs from pollutants

Oranges and grapefruit

The hespertin in citrus fruits slows down the multiplication of cancerous cells

Raspberries and strawberries

Rich in ellagic acid, which regulates the enzyme that encourages cancer cells to self-destruct

A NOTE ABOUT GRAINS

Wholemeal and granary bread, brown pasta, rice and pitta bread Sugar- and fat-free whole-grain breakfast cereals, such as porridge and muesli, are rich in selenium, a mineral that protects the DNA in cells from carcinogens. Whole grains are also a good source of zinc, which shores up the immune system. The insoluble fibre helps trap and remove carcinogens from the digestive tract.

GIORGIO’S VINAIGRETTE

This uses healthy oils instead of the saturated and trans fats found in many commercial dressings.

Makes about 300ml

½tsp salt

50ml red wine vinegar

300ml quality extra virgin olive oil

25ml water

In a bowl, dissolve the salt in the vinegar. Add the oil and water, and whisk until the vinaigrette emulsifies.