Encouraging Health

Pack some onions and arugula betwixt your turkey burger and bun today. It’s a delicious way to help protect your pancreas.

Seems these two veggies not only add tasty, gourmet-style crunch to food but also fill you up with potent nutrients thought to help thwart pancreatic cancer.

Dynamic Trio
In an 8-year study, people who consumed the highest levels of three powerful flavonols — kaempferol, quercetin, and myricetin — reduced their risk of pancreatic cancer by 23 percent. Not too shabby. And no doubt due to the fact that this super trio of flavonols helps quell oxidative stress, a cell-damaging process that, left unchecked, may pave the way for cancer and other bad health news.

Other Super Sources
Onions and certain leafy greens like arugula are one way to get these particular flavonols. Here are some others:
Kaempferol: kale, swiss chard, endive, raw spinach, chives, and white beans

Quercetin: asparagus, apples, buckwheat, and tea

Cinnamon-spiced apples are wrapped in nutty buckwheat crepes for a delicious brunch treat.

Makes 6 servings

ACTIVE TIME: 45 minutes

TOTAL TIME: 1 3/4 hours

EASE OF PREPARATION: Easy

Crêpes
1 cup buckwheat flour
1 large egg
1 large egg white
2/3 cup low-fat milk
1/4 cup beer
1/4 cup sugar
1 tablespoon peanut oil, plus extra for preparing the pan
1 teaspoon vanilla extract
1/4 teaspoon salt
2/3 cup water

Apple Compote
1 tablespoon butter
3 pounds Golden Delicious apples (8 apples), peeled, cored and sliced
1/3 cup sugar
1/2 teaspoon vanilla extract
Pinch ground cinnamon

1. To make crêpes: Combine flour, whole egg, egg white, milk, beer, 1/4 cup sugar, oil, 1 teaspoon vanilla, salt and water in a food processor; process until smooth. Transfer batter to a bowl, cover and refrigerate for at least 1 hour or overnight. (The batter should be the consistency of heavy cream. If it is too thick, stir in 1/4 to 1/3 cup water.)
2. To make apple compote: Melt butter in a large skillet over medium-high heat. Cook, swirling the pan, until the butter is a light brown, about 30 seconds. Add apple slices and sprinkle with 1/3 cup sugar. Cook, tossing occasionally, until the apples are tender and lightly caramelized, 15 to 20 minutes. Remove from the heat; stir in 1/2 teaspoon vanilla and cinnamon. Set aside.
3. To cook and fill crêpes: Heat an 8-inch seasoned crêpe pan over medium-high heat until a drop of water dances on the surface. Using a paper towel, rub the pan with a little oil. Ladle about 3 tablespoons of the crêpe batter into the pan and swirl to coat the bottom evenly. Cook until the underside is lightly browned, 30 to 45 seconds. Loosen the crêpe with a spatula, and quickly turn over with your fingertips. Cook until the bottom is lightly browned, 20 to 30 seconds. Transfer to a plate. Repeat with the remaining batter, rubbing pan with more oil when necessary, and stacking the crêpes as they are cooked.
4. Preheat oven to 375°F. Lightly oil an 11-by-7-inch or similar shallow baking dish or coat it with cooking spray.
5. Spread about 2 tablespoons of the apple compote along the center of each crêpe. Fold in quarters and arrange the crêpes in the prepared baking dish. Bake, uncovered, until heated through, 10 to 15 minutes.

Myricetin: fennel, blueberries, cranberries, and carob flour

Snack on these crunchy, cheesy Fennel & Parmesan:

For more healthy foods, browse Encouraging Health.