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Many studies have linked dairy consumption to increased risk for various cancers, most notably prostate cancer. Two Harvard research studies found that those who typically consumed more than two servings of milk per day had a 30 percent to 60 percent increased risk of prostate cancer.1 Milk drinkers typically have more IGF-I in their bloodstream, a compound that is a powerful stimulus for cancer cell growth.2,3 You can get nondairy milk products now made from seeds, nuts, grains, and legumes, or you can make your own. Here are some dairy substitutes you can make at home: Yeeasy Sauce This low-fat savory sauce is good for a macaroni and “cheese” casserole, as a topping for lasagna, or a pan of vegetable enchiladas. Mix the yeast, flour, salt, and garlic powder in a 2-quart saucepan. When dry ingredients are mixed, whisk in the water. Cook over medium heat, whisking until sauce thickens and bubbles. Cook 30 seconds more, then remove saucepan from heat and whisk in mustard and the additional 1/4 cup vegetable broth or water. Sauce will thicken as it cools, but will thin when heated. Nutritional information per 1/4 cup serving: 42 calories, 0.4 g fat, 0.1 g saturated fat, 0 mg cholesterol, 3.6 g protein, 6.7 g carbohydrate, 0 g sugar, 1.6 g fiber, 205 mg sodium, 7 mg calcium, 0.5 mg iron, 0 mg vitamin C, 0 mcg beta-carotene, 0 mg vitamin E Rice Milk Commercially prepared rice milk is widely available in natural food stores and many supermarkets. You can also make your own with the following recipe. This rice milk is suitable as a beverage or for cooking. 2 cups water Place rice, water, salt, and dates in a blender. Blend for at least 30 seconds, or until completely smooth. Best if chilled for 30 minutes before serving as a beverage. The solids will settle as the milk stands, so shake before using. Nutritional information per 1-cup serving: 118 calories, 0.2 g fat, 0.1 g saturated fat, 0 mg cholesterol, 2.3 g protein, 26.4 g carbohydrate, 3.6 g sugar, 0.7 g fiber, 155 mg sodium, 17 mg calcium, 1 mg iron, 0 mg vitamin C, 0 mcg beta-carotene, 0 mg vitamin E References 1. Giovannucci E, Rimm EB, Wolk A, et al. Calcium and fructose intake in relation to risk of prostate cancer. Cancer Res. 1998;58:442-447. 2. Cohen P. Serum insulin-like growth factor-I levels and prostate cancer risk—interpreting the evidence. J Natl Cancer Inst. 1998;90:876-879. 3. Hankinson SE, Willett WC, Colditz GA, et al. Circulating concentrations of insulin-like growth factor I and risk of breast cancer. Lancet. 1998;351:1393-1396. The Cancer Project News, Winter 2008
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