Some recipes from the report mentioned above:
Purple Smoothie
My Purple Smoothie recipe has a strong scientific basis. It contains inhibitors of the majority of
Hanahan and Weinberg’s classic hallmarks of cancer (see below). I also designed it to taste
great! I give key phytonutrient constituents, as well as some of their molecular targets in a
footnote following the recipe. I often look forward to drinking one glass (12 ounces) of this
Purple Smoothie. There is one gram of net carbohydrate to the ounce. By contrast, there are
three times as many carbs in orange juice.
Add to a blender the following:
• 12 oz. of unsweetened soy milk (Silk®). (If you are avoiding soy, you can substitute
almond, cashew and/or coconut milk. The amount of ‘milk’ you use depends on how thick
you like your smoothie—a personal taste.)
• No more than 1/3 cup of fresh or frozen berries (esp. black or red raspberries,
blueberries or strawberries).
• 1 teaspoon maqui berry powder (Kiva®, Navitas® or Terrasoul®)
• 1 teaspoon Superfruit® blend of goji, pomegranate & acai berry powder (Navitas®)
• 1 teaspoon Muscadine Grape Skin Powder (PurplePower Paulk’s Pride®*
• 1 teaspoon green tea powder (Matcha DNA®: each tsp. contains 70 mg. of caffeine,
similar to black tea).
• 3-4 ice cubes
The following are optional ingredients:
• Organic unsweetened coconut flakes (for example, Trader Joe’s®) for texture (optional)
• 2 slices (rounds) of fresh or frozen organic ginger (optional)
• 1-3 teaspoons of maca powder (The Maca Team®) (optional)
Put the dry ingredient in first, add the fruit and pour the milk on top. Blend at high speed for ~2
minute or until ice cubes and any frozen berries are thoroughly pulverized. Hint: clean the
blender glassware promptly since berry powders tend to stick tenaciously to the sides of the
blender.
SCIENTIFIC NOTES: The soy milk contains genistein. The berries contain resveratrol, which targets VEGF and JAK-STAT. The
maqui powder contains delphinidin, which targets estrogen receptors (ER) and epidermal growth factor receptors (EGFR). The
Superfruit blend of goji, pomegranate and acai targets VEGF. The green tea powder contains EGCg and other catechins, which
target HEDGEHOG. The Muscadine Grape Skin Powder targets AKT transcription. The ginger targets KRAS, ERK, AKT and
NFkB. Further details at ralphmossblog.com
Green Smoothie
There are certain nutrients that are highly beneficial, but because of their taste (and color) do not
fit in the Purple Smoothie. A green smoothie is a mixture of a liquid base, a source of greens, and
some fruit as a sweetener. To keep the carbohydrate count low, I limit the amount of fruit. But
you can adjust this to suit your own taste and metabolism.
• 12 oz. unsweetened Silk® soy milk (or a nut milk substitute)
• 2 cups (about 3 oz.) of loosely packed organic baby kale, spinach and/or red chard (or a
combination of same)
• 1 level teaspoon Kyo-Green® Powdered Energy Mix ($2.90 per ounce)
• 1 level teaspoon green tea powder (Matcha DNA®) ($1.90 per ounce)
• 1 level teaspoon spirulina ($1.69 per ounce)
• 2 oz. of Granny Smith apple
• 1-2 oz. kiwi fruit with skin
• 1 teaspoon lime juice
• 4-6 ice cubes (it is more palatable when it is cold)
First blend together the greens, fruit and soy or nut milk. Then fold the powder into the liquid (so
it doesn’t fly around) and blend the ice until it is thoroughly liquified. The mixture with apple
added contains 12 net grams of carbohydrates. Kiwi adds a few more grams. If you sweeten
it with natural stevia leaf extract, without the fruit, a glass of my Green Smoothie contains just
about 5 net carbs. The problem for those of us who are counting carbs is to make the drink
palatable, not to mention, delicious. I generally alternate this with my Purple Smoothie.
SCIENTIFIC NOTES: Kale is like a vegetable vitamin pill: each 4 oz. portion contains 20 percent or more of the Daily Value of
vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese. Kale is also a good source of thiamin, riboflavin,
pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus. In addition, it contains compounds that contribute to the formation of sulforaphane. Spinach contains vitamin A, vitamin C, vitamin K, magnesium, manganese, and folate and is a good source of the B vitamins riboflavin and vitamin B6, vitamin E, calcium,potassium, and dietary fiber. Kyo Greens contain young barley grass, young wheat grass, brown rice, chlorella, kelp and from chicory root. Green barley extract “has potential as an anti-leukemia/lymphoma agent alone or in combination with standard cancer therapies and thus warrants further evaluation in vivo to support these findings.”
(Robles-Escajeda, Elisa, Dennise Lerma, Alice M. Nyakeriga, Jeremy A. Ross, Robert A. Kirken, Renato J. Aguilera, and
Armando Varela-Ramirez. “Searching in Mother Nature for Anti-Cancer Activity: Anti-Proliferative and pro-Apoptotic Effect
Very Healthy Salad
In 1974, James A. Duke, PhD, of the United States Department of Agriculture (USDA),
published his famous cancer prevention herbal salad recipe. This was founded on the work of
Jonathan Hartwell, PhD, of the National Cancer Institute (NCI), in a lifetime of work
summarized in his classic monograph, Plants Used Against Cancer. (I dedicated my own book,
Herbs Against Cancer, to both of them.)
(Hartwell, Jonathan, Plants Used Against Cancer. Lawrence, MA: Quarter-man, 1982; Graham, J. G., M. L. Quinn, D. S.
Fabricant, and N. R. Farnsworth. “Plants Used against Cancer - an Extension of the Work of Jonathan Hartwell.” Journal of Ethnopharmacology 73, no. 3 (December 2000): 347–77)
Duke’s salad (reprinted in his classic book, The Green Pharmacy: New Discoveries in Herbal
Remedies for Common Diseases), contained the following ingredients: garlic, onions, red pepper,
tomatoes, red clover flowers, chopped cooked beets, fresh calendula flowers, celery, fresh
chicory flowers, chives, cucumbers, cumin, peanuts, poke salad, purslane and sage. Duke’s Salad
Dressing consisted of flaxseed oil, evening primrose oil, garlic, rosemary, a dash of lemon juice
and a dash of hot pepper.
I have modified his recipe as follows to be lower in carbohydrates (no beets, etc.) and to contain
some ingredients that have come to the fore since Dr. Duke formulated his famous salad:
• 4 cups spinach or dark green and red lettuce leaves
• 1/2 cup sprouts (broccoli, mung, chickpea, etc.)
• 1/2 cup parsley chopped
• 1/2 cup onion, chopped
• 1 avocado, diced*
• 1/2 cup cucumber, chopped
• 1/2 cup peanuts or raw walnuts
• 1/2 cup, when available. red clover, calendula and/or chicory flowers
• You can add to this if you wish a can of tuna packed in olive oil.
*A note on avocados: “…avocado fruit extract is effective in inhibition of cancer cell growth in comparison with normal
cells. Avocado fruit is rich in phytochemicals, which play an important role in inhibition of growth of cancer
cells….Therefore, it is suggested that the fruit extracts can be considered as appropriate complementary treatments in
treatment of esophageal and colon cancers.”
(Vahedi Larijani, Laleh, Maryam Ghasemi, Saeid AbedianKenari, and Farshad Naghshvar. “Evaluating the Effect of Four
Extracts of Avocado Fruit on Esophageal Squamous Carcinoma and Colon Adenocarcinoma Cell Lines in Comparison with
Peripheral Blood Mononuclear Cells.” Acta Medica Iranica 52, no. 3 (2014): 201–5)
Healthy Salad Dressing
• 1/3 cup avocado oil or extra virgin olive oil (I strongly favor Single Estate EVOO, such as
the California EVOO from Trader Joe’s™)
• 1/3 cup white wine vinegar (I infuse mine with herbs, especially summer savory)
• 1/3 cup spring or filtered water
• 1 Tbs. Lemon juice
• 2 crushed garlic cloves
• 1 tsp “herbs de Provence’ mixture (summer savory, parsley, sage, rosemary, thyme and
lavender)
• 1 tsp Kalocsa® sweet Hungarian paprika
