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Golden and silver cancer-fighting congee

Nutritional Value

1. Detoxification

  • Both quinoa and millet are rich in fiber, which can increase intestinal motility and reduce the residence time of carcinogens in the body, helping to prevent colorectal cancer, breast cancer, and pancreatic cancer [1].
  • Pumpkin is rich in pectin, a viscous fiber that can prevent food from rotting in the intestines and producing toxins. Pumpkin has a cleansing effect on the intestines and lungs. While detoxifying, the pectin can also protect the stomach from irritation [2].
  • The mannitol in pumpkin helps expel toxins from the body through urine. Additionally, mannitol draws water from outside the intestines into the intestines, softening stool, expanding the intestines, stimulating peristalsis, and prompting the excretion of toxins through bowel movements [3].

2. Antioxidation

  • Pumpkin is rich in carotenoids, vitamin C, and vitamin E, all of which have antioxidant effects and can effectively neutralize free radicals, preventing free radical-induced cell damage.
  • Millet is rich in phenolic compounds such as ferulic acid and catechin, which can combat the body's free radicals, slow aging and inflammation, and reduce the risk of free radical-related diseases such as cancer and Alzheimer's.

3. Immune System Enhancement

  • The polysaccharides, saponins, and mucoproteins in Chinese yam can help inhibit cell mutation and cancer cell proliferation, having an anti-cancer effect. They can also help improve the problem of leukopenia in cancer patients undergoing chemotherapy.

References

  1. 1.Masrul, M., & Nindrea, R. D. (2019). Dietary Fibre Protective against Colorectal Cancer Patients in Asia: A Meta-Analysis. Open Access Macedonian Journal of Medical Sciences, 7(10), 1723–1727. https://doi.org/10.3889/oamjms.2019.265
  2. Batool, M., Ranjha, M. M. A. N., Roobab, U., Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., AbdElgawad, H., Al Jaouni, S. K., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin ( Cucurbita sp.). Plants (Basel), 11(11), 1394-. https://doi.org/10.3390/plants11111394
  3. Saravanan, V. S., & Manokaran, S. (2012). Physico-chemical studies and evaluation of diuretic activity of Cucurbita maxima. Bangladesh Journal of Pharmacology, 7(4). https://doi.org/10.3329/bjp.v7i4.12497

Ingredients

  • White rice - 50g
  • Millet - 50g
  • Quinoa - 15g
  • Water - 1200ml
  • Full-fat milk - 200ml
  • Pumpkin - 200g
  • Chinese yam - 100g
  • Red dates - 10g
  • Ground pork - 150g
  • Salt - 1 tbsp

Directions

1. Rinse the white rice, millet, and quinoa with water, then soak them for 20 minutes.

2. Peel the pumpkin and Chinese yam, and remove the pits from the red dates.

3. Cut the pumpkin and red dates into small pieces, and slice the Chinese yam.

4. Pour water and milk into a pot, bring it to a boil, then add the white rice, millet, quinoa, pumpkin, Chinese yam, and red dates to the pot. Reduce the heat to medium once the water boils again, cook uncovered for 20 minutes, then turn off the heat and cover the pot for an additional 10 minutes. (If using a multi-function rice cooker or pressure cooker, simply add all the ingredients and select the "congee" function.)

5. Add ground pork and bring to a boil again, then season with salt.

 

Recipe prepared by Mr. Anson Chu (Outstanding recipe  of Healthy Recipe Competition 2024)

Nutritional value: Yeung King Tung Kary (Research assistant, Department of Clinical Oncology, HKU)

Nutritional value reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)