The recipe
Thai-style papillote
Here’s an effortless recipe that delivers an explosion of exotic flavours while keeping odours at bay. The “en papillote” cooking technique is particularly suitable for nausea sufferers, and can be easily customized to suit individual needs and tastes.
Preparation time
25 minutes
Servings
2
Ingredients for the marinade:
- 2 tablespoons soy sauce
- 2 tablespoons fish sauce (optional, according to taste and tolerance)
- 1 tablespoon grated fresh ginger (natural anti-nausea agent)
- Juice and zest of 1 lime
- 2 tablespoons vegetable oil
- 1 tablespoon toasted sesame oil
- Salt and pepper to taste
- 1/4 teaspoon sugar (optional)
Other ingredients for the foil packet:
- 2 chicken breasts, cut into strips (alternatives: tofu, fish fillet)
- 1 ripe mango, peeled and cut into strips
- 2 red peppers, cut into strips (or other vegetable)
- A few coriander or basil leaves (optional, according to taste)
Preparation instructions:
- Preheat oven to 350°F (180°C).
- In a bowl, combine all the ingredients for the marinade.
- Add the chicken, pepper and mango strips, then mix well.
- Spread the ingredients out on a sheet of parchment paper and fold the edges over tightly to form a packet (see Hélène’s technique).
- Place the packets on a baking sheet and bake for 15 minutes, or until the chicken is cooked through (74°C ).
- Carefully open the packets and garnish with fresh coriander leaves. Eat directly from the packet.
Learn more
Nausea is a common side effect of breast cancer treatments. Medications are often prescribed to prevent it. In addition, some people may become more sensitive to certain odours, especially in the kitchen. Here are some tips on how to cook healthily without feeling more nauseated.
Avoid strong-smelling foods
When we talk about foods with a strong odour or taste, we think of certain cheeses and fish, eggs, different types of cabbage and alliums (garlic, onions, shallots, leeks, etc.). Nausea sufferers can avoid these foods and opt for other alternatives.
Eat foods cold or lukewarm
Some foods cause more discomfort when cooked or eaten hot. Cabbage, for example, is generally better tolerated raw (e.g., in a salad) than cooked. To avoid discomfort, those who are prone to nausea may therefore choose to eat certain foods raw or cooked but served cold or lukewarm.
Cook outdoors
Cooking often comes with odours, which can sometimes make nausea worse. There are simple things you can do, such as cooking strong-smelling foods outdoors, or regularly airing out the kitchen by opening the windows wide for a few minutes. However, these are not always possible.
Opt for alternative cooking methods
Some cooking methods are more suitable for healthy eating, while also minimizing unpleasant odours. This is particularly true of braising: a quick and healthy cooking method similar to steaming. With this technique, food is cooked without added fat in its own juices, preserving nutrients and flavours and keeping odours to a minimum. Here are a few tips for successful braising:
- Cook in a well-sealed container: food must be tightly sealed to ensure optimal cooking and trap odours, as in a papillote or pot with an unperforated lid.
- If the ingredients contain little water, add a small amount (or add broth) to facilitate evaporation.
- For even faster cooking, opt for individual papillotes with ingredients cut into bite-sized pieces.
- Use parchment paper instead of aluminum foil for the packets to avoid microparticle transfers.
Nausea is often easier to prevent than to treat. A healthcare professional or nutritionist can give you personalized recommendations or prescribe anti-nausea medications according to your needs.
Cooking food destroys certain bacteria, makes fibre easier to digest and promotes the absorption of some nutrients. However, under certain conditions, cooking can cause potentially harmful compounds to form or be transferred. Here are a few tips to mitigate this risk.
Prevent acrylamide from forming
Acrylamide is a potentially carcinogenic chemical that forms at high temperatures from compounds naturally present in certain foods. Here’s how to reduce the risk of acrylamide forming:
- Reduce cooking times at high temperatures.
- Avoid over-grilling or browning foods (such as breads and baked goods or potatoes). Brown them lightly and avoid eating the darkest areas.
- Don’t store potatoes in the fridge if they’re going to be cooked at high temperatures (to avoid raising their sugar content, which could increase the production of acrylamide during frying or grilling).
- Keep frying and grilling to a minimum.
Avoid endocrine disruptors
Some cooking materials may contain endocrine disruptors, chemicals that can interfere with the normal functioning of hormones. Here are some tips to avoid them when cooking:
- Avoid heating plastic: Plastic utensils and containers are likely to contain bisphenol A (BPA), which is considered an endocrine disruptor. BPA in plastic can contaminate food, especially when heated. Generally speaking, heat and plastic don’t mix. It’s therefore preferable to avoid plastic cooking utensils (opt for stainless steel, cast iron or wooden ones) and transfer food to glass containers for cooking or reheating in the microwave.
- Avoid non-stick coatings: Non-stick coatings such as Teflon may contain endocrine disruptors. It’s best to opt for cast-iron or stainless-steel pots and pans.
Barbecuing
Cooking outside on the barbecue is convenient for minimizing odours in the home; however, barbecuing can be a cause for concern due to the possible formation of polycyclic aromatic hydrocarbons (PAHs), which are potentially carcinogenic compounds. Here’s how to minimize this risk:
- Marinating meat before cooking can reduce the formation of PAHs (oil-free marinades using vinegar, lemon juice and herbs, etc.).
- Reduce the temperature for slower cooking.
- Avoid letting flames directly contact food, especially fatty foods.
- Fat can drip onto the embers and spark the flames. Remove fat before cooking if possible, or choose lean meats, poultry or seafood.
- Don’t overcook food and avoid consuming charred parts.
- Opt for vegetarian grilling.
Cook in an air fryer
Air fryer cooking has become popular. This cooking technique is a good alternative to traditional frying. In addition to cooking food quickly and making it crispy with little or no oil, it produces fewer odours, which can be a welcome benefit for people undergoing treatment. Here are some tips for choosing and using an air fryer:
– It’s recommended to opt for an air fryer with a BPA-free coating.
– To limit the formation of acrylamide, it’s recommended not to overcook food and to cook it at lower temperatures than those recommended for traditional frying.
Bellicha A, Wendeu-Foyet G, Coumoul X, Koual M, Pierre F, Debras C, Srour B, Kesse-Guyot E, Deschasaux-Tanguy M, Touvier M. Dietary exposure to acrylamide and breast cancer risk: results from the NutriNet-Santé cohort. Eur J Public Health. 2022 Oct 25;32(Suppl 3):ckac130.090. doi: 10.1093/eurpub/ckac130.090. PMCID: PMC9593522.
Centre de lutte contre le cancer Léon Bérard
Acrylamide et aliments – Santé Canada
Acrylamide, comment réduire l’exposition – Santé Canada
Centre International de Recherche sur le Cancer (CIRC)
Please note that the Quebec Breast Cancer Foundation offers only general information, which is not a replacement for your healthcare professional’s recommendations.
Your healthcare professional can help you make an informed decision that is right for you, based on your personal situation and your dietary habits.