Free downloadable cookbook boosts protein to help people beat cancer – Low Calorie Diets Tips

Researchers serve up healthy recipes based on evidence that a diet high in animal protein helps preserve muscle mass during treatment.

A new cookbook on boosting protein intake for cancer patients – and everyone else – is served up by nutrition experts from the University of Alberta.

The High Protein Cookbook for Muscle Health While Cancer Treatment is jam-packed with healthy, easy recipes to help people with the disease get enough of the essential nutrient to maintain healthy muscle mass.

“Cancer often leads to accelerated muscle loss, so we selected recipes that were high in calories from protein to help people optimize their diet,” said Carla Prado, nutrition expert and one of the nonprofit’s three authors. free cookbook.

“Higher protein intake benefits people interested in weight management, older adults with higher protein needs, and very active individuals,” said co-author Anissa Armet, a registered dietitian with the U of A.

“Some patients need to gain muscle, but not necessarily weight, so I thought why not create a cookbook for them? It also aligns with our research on increasing protein but not caloric intake for cancer patients.”

The book’s 66 recipes all contain meat, poultry, fish, dairy or eggs and are based on the Canadian Food Guide. The recipes also reinforce consumption of animal protein, as opposed to purely plant-based protein, to maximize muscle gain, says Prado.

“Animal proteins contain all nine essential amino acids, so they’re considered a complete protein, and meat also contains creatine, a nutrient that promotes muscle growth.”

Some of the recipes are gluten- and dairy-free, and the cookbook also offers food safety information on topics like storing leftovers.

A team of volunteers, including other registered dietitians and community members, also helped design and test the recipes. Prado dedicated the book to volunteer Julie Rohr, who conceived and designed it but died of cancer before publication.

“She would be very proud of how it came about and the impact it will have.”

The book also reinforces the idea of ​​”food as medicine,” Armet said. “Nutrition is really important.”

Prado and co-authors are offering a free virtual cooking class 5th July where they talk about the cookbook and healthy eating.

The cookbook is free to download and print or order online from Amazon.

Article courtesy of the University of Alberta Folio

Try a recipe from the cookbook: Steak Rice Bowl

One of nutritionist Carla Prado’s favorite recipes is the Steak Rice Bowl, a hearty, high-protein creation of grilled strips of beef on vegetables, served with rice and a fried egg — two staples of Brazil, her home country.


  • 85 g (3 oz) raw eye of a round steak

  • 1 garlic clove, chopped

  • 1 tsp ginger, grated

  • 2 medium mushrooms, thinly sliced

  • 1⁄4 cup (60 ml) no-sodium beef broth

  • 1 tsp (5 ml) unseasoned rice wine vinegar

  • 1⁄4 tsp red pepper flakes

  • 2 teaspoons (10 mL) canola oil, divided

  • 1 cup fresh spinach

  • 1⁄2 cup brown rice, cooked

  • 1 large egg

  • 1 small carrot, grated

  • 1⁄4 small cucumber, thinly sliced ​​into matchsticks

  • 1 medium spring onion, thinly sliced


  • Place the steak, garlic, ginger, mushrooms, beef broth, rice wine vinegar and red pepper flakes in a plastic storage bag and seal.

  • Mix the ingredients in the bag and marinate in the fridge for at least an hour or leave to stand overnight.

  • When ready to cook, heat 1 tsp oil in a medium skillet over medium-high heat.

  • Remove steak from marinade and cook 3-4 minutes per side for medium rare or to taste; put to rest.

  • Add mushrooms and remaining marinade to pan; Cook for 3-5 minutes or until tender.

  • When the mushrooms are cooked, add the spinach and stir until the spinach has wilted.

  • Place the rice in a bowl and pour the mushrooms, spinach and sauce over part of the rice.

  • In the same skillet, heat the remaining teaspoon of oil over medium-high heat and fry the egg until the whites are set and the yolks are cooked to your liking.

  • Slice the steak very thinly against the grain.

  • Place the steak, carrots, and cucumber on separate sections of the rice.

  • Top with egg and garnish with spring onions.

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