Pork Chop with Apple, Cherry Chutney

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This recipe is choc - full of cancer fighting properties. I shared an entire "FOODS THAT FIGHT CANCER" list in my October 2019 monthly email. Get recipes and fact into your inbox once per month for FREE by joining my email list! Just scroll to the bottom of the page to do it!

For you convenience, the full list is below!

Here is the recipe. I eat this pork chop along side

Ingredients - Roasted Veggies to Eat as a Side Dish:

  • 1 cup carrots, chopped

  • 1 cup chopped brussel sprouts

  • 1 tbsp avocado oil

  • 1 clove garlic, minced

  • 1 tbsp rosemary, minced

  • 2 small sweet potatoes

  • ½ tsp pink salt

Ingredients - Apple Cherry Chutney:

  • 1 cup green apples, chopped

  • 1 cup pitted cherries, chopped

  • 1 cup onions, sliced

  • 1 tbsp balsamic vinegar

  • ¼ cup water

Ingredients - Apple Cherry Chutney:

  • 2 – 4 oz grass fed pork chops

  • 1 tsp avocado per chop

  • 1 tsp grainy mustard per chop

Serves 2.


  1. Pre-heat oven to 425F.

  2. For the veggies, chop the brussel sprouts in half and the carrots into ½ inch pieces.

  3. In a large bowl, toss veggies with avocado oil, rosemary, garlic, and salt to coat. Lay evenly on a parchment lined roasting try. Put into oven. Roast until fork-tender and crispy. About 30-35 minutes.

  4. In a small sauce pan, add water, cherries, onions, balsamic vinegar, and apples. Cover. Simmer on low for 45 minutes. stir every 10 minutes. It will become thicker once cooled. Serve warm or at room temperature.

  5. Rub chop with oil and mustard. Grill on hot grill pain until seared on either side and 165 F in the center.

  6. Serve with side salad.

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Want to speak with me regarding your food choices, lifestyle choices, and potential cancer risk? Set up a FREE 15 minute phone consult.

From my email:

In this month’s email, we are talking about one of the scariest “C” words – CANCER. It is October, which means it is Breast Cancer Awareness month. There are a variety of factors that influence cancer risk which include lifestyle, exposures to carcinogenic chemicals, genetics, and even the foods we do and don’t eat!

Of course, as this is Eat Your Way to Wellness, we are going to focus on food. By creating habits to include nutrient dense foods as children, kids can carry those habits and food relationships through their adulthood. Additionally, many of the foods listed below support immune system function and promote overall wellness. These are pretty common and easily found at almost every grocery store likely; items that most kids and adults are already eating! So, try them out and scroll all the way down to check out recipe ideas. And be aware, everyone is different and there is no “one size” that fits everyone’s health needs. So, in order to get to know which foods and actions can help you and your family, discuss cancer risk factors with your wellness practitioner.

Here are 10 Foods that can Help REDUCE Cancer Risk:

1. Onions – Onions are part of the allium family of produce along with leeks, chives, and about 100 others. Onion consumption has strongly been linked to lower risk of colorectal, stomach, and prostate cancers. Another interesting study done with participants in Puerto Rico, assessed incidence among patient with breast cancer and those who eat sofrito, a condiment rich in onions and garlic (see #2). They found an inverse relationship with those who ate sofrito and breast cancer incidence as compared with those who did not eat onions and garlic.

2. Garlic – Garlic isn’t just good for keeping the vampires away. Garlic contains antioxidant phytochemicals called allyl sulfides that “seem to intervene in several steps of the cancer process,” says Karen Collins, R.D., C.D.N., nutrition advisor to the American Institute for Cancer Research. A 2007 study in the Journal of Nutrition suggests that these compounds inhibit colon tumor formation and cell growth. Benefits of garlic have been linked to stomach, esophageal, breast, lung and colon.

3. Apples – An apple a day keeps the doctor away could not be truer. Apples contain antioxidant compounds called, polyphenols. Polyphenols are plant-based compounds that lower inflammation, lower cardiovascular risk, and can even improve immune system function. Most importantly, some research suggests that polyphenols possess anti-cancer and tumor-fighting properties. One of the polyphenols called PHLORETIN can inhibit growth of certain cancer proteins. One study from 2018 in the Journal of Food and Drug Analysis suggests that apple phloretin significantly inhibits the growth of breast cancer cells, while not affecting normal cells.

4. Berries – Berries rich gem-like colors are a function of compounds called ANTHOCYANINS. In one study, blackberry anthocyanins actually showed lower biomarkers for colon cancer. Biomarkers are hormone and levels tested in the serum that are indicative of certain disease processes. Another study showed that BLUEBERRIES have negative effects on breast cancer risk in mice.

5. Cruciferous vegetables –These items include broccoli, cauliflower, kale, and brussel sprouts. They contain sulforaphane, a plant compound with anticancer properties. It has been shown in studies to stimulate death of colon cancer cells. Another study shows that sulforaphane in combination with genistein, a compound in soybeans, can significantly inhibit breast cancer tumor development and size. Sulforaphane also inhibits an enzyme linked to cancer development. One review recommends 3 to 5 servings of cruciferous vegetables per week for the best cancer-preventive effects.

6. Carrots –Carrots, along with sweet potatoes and butternut squash, have beta-carotene and Vitamin C, giving these items their bright orange color. Beta carotene has been investigated in numerous studies and shows links to a reduction in the risk of breast and prostate cancer. Another analysis shows that higher consumption of carrots results in a 26 percent lower risk of developing stomach cancer.

7. Omega 3 Fatty Acids –These poly-unsaturated fats come from fatty fish (salmon, mackerel, halibut, cod, sardines, anchovies), walnuts, hemp seeds, tofu, chia seeds, flaxseeds, grass fed beef, free range egg. One study showed that individuals who had diets rich in fresh water fish, had 53% reduction in colorectal cancer. And, don’t worry if you are older and just starting to add Omega3s into your diet because there was a study that showed adding cod liver oil into diets later in life lowers prostate cancer risk. Finally, a study following 68,109 people found that people who consumed fish oil supplements at least four times a week were 63% less likely to develop colon cancer than those who did not.

8. Tomatoes –Tomatoes are rich in lycopene, an antioxidant that gives them their bright red color. Lycopene is more bioavailable, or easily absorbed, when tomatoes are cooked. Lycopene helps fight skin cancer, and possible breast, lung, endometrial, and prostate.

9. Flaxseeds –Flaxseed contains antioxidants called lignans. Lignans play an important role by helping the body rid itself of carcinogens that may cause cancer. They also contain Omega-3 fatty acids, which reduce inflammation and support the immune system. Be sure to eat GROUND flax to get all of the benefit.

10. Leafy Greens –While these items may not be your or your kids favorite, they are as valuable as emeralds! Leafy greens are rich in carotenoid antioxidants (see #6) and a vitamin called folate. FOLATE is needed for development of red blood cell development, DNA replications, and our body’s detoxification pathways.

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