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Smoky Beef Jerky Salad with Creamy Garlic Herb Dressing
Can Intermittent Fasting Reduce Cancer Risk?
Deadlift 5-5-3-3-3-1-1-1-1 reps
Hearty salad featuring smoky air-fried beef jerky over crisp greens with creamy garlic herb dressing.
Review suggests intermittent energy restriction may improve cancer-related biomarkers
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Ingredients:
4 oz lean beef (London broil or flank steak), sliced into â…›-inch strips
2 Tbsp soy sauce
¼ tsp smoked paprika
¼ tsp garlic powder
¼ tsp ground black cardamom (or pinch of clove)
Dash of cayenne pepper (optional)
1 cup baby spinach
½ cup chopped romaine
1 hard-boiled egg, sliced
2 Tbsp shredded cheddar or blue cheese (optional, for extra fat)
2 Tbsp mayonnaise
1 Tbsp sour cream
1 tsp lemon juice
½ tsp garlic powder
¼ tsp dried dill
¼ tsp onion powder
Salt and pepper, to taste
1–2 tsp water to thin, if needed
Macronutrients:
Protein: 35g
Fat: 35g
Carbs: 4g
Preparation
Drying Methods:
Dehydrator Method:
Place strips on dehydrator trays lined with parchment. Avoid overlap.
Dehydrate at 145°F for 3–4 hours, flipping halfway through.
Oven Method:
Preheat oven to lowest temp (150–170°F).
Line baking sheets with foil or parchment. Place a wire rack over each.
Lay strips on racks with space in between.
Place trays in oven and leave the door slightly cracked for air circulation.
Dehydrate for 8–10 hours, turning once halfway through.
For convection ovens, check after 5 hours.
Jerky Topping (Air Fryer Method):
Marinate the beef: In a bowl, mix soy sauce, smoked paprika, garlic powder, cardamom, cayenne (optional), salt, and pepper. Add beef slices and toss to coat evenly. Cover and refrigerate for at least 8 hours or overnight.
Air fry: Preheat the air fryer to 160°F (70°C). Arrange marinated beef slices in a single layer on the air fryer rack, ensuring none are overlapping.
Cook: Air fry for 3 hours. After cooking, leave the jerky in the air fryer (turned off) for 1 hour to finish drying and cooling.
Store or use: Once cooled, slice or tear the jerky into bite-sized strips for topping the salad. Store extras in an airtight container.
Dressing: Whisk all ingredients in a small bowl until smooth. Thin with water if desired.
Assembly: Arrange spinach, romaine, cucumber, and egg on a plate or in a bowl. Top with 3–4 Tbsp jerky pieces (from the 4 oz batch) and cheese if using. Drizzle generously with creamy garlic herb dressing.
Serve immediately.
This review examines evidence from animal and human studies on whether intermittent energy restriction (IER) and intermittent fasting (IF) can reduce cancer risk or slow tumor development. In rodent models, many—but not all—studies found that intermittent restriction reduced the development of certain tumors, particularly mammary tumors. The benefits were generally greatest when fasting protocols substantially lowered overall calorie intake and suppressed insulin and insulin-like growth factor-1 (IGF-1), though results varied depending on the tumor type and fasting regimen.
Human evidence was far more limited. At the time of publication, no clinical trials had directly tested whether intermittent fasting reduces cancer incidence or progression in people. Short-term studies did show improvements in insulin sensitivity and other metabolic markers associated with cancer risk, with effects generally comparable to continuous calorie restriction and, in some cases, greater improvements in insulin resistance.
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