Cancer-Fighting Cookbook (20 page)

1. Chop the chard and set aside.
   

2. Heat the olive oil in a skillet over medium heat. Add onion, salt, and oregano and cook until the onions are tender.
   

3. Add the chopped chard and sauté for a few minutes and then remove from heat.
   

4. Stir in the vinegar and season with salt and pepper to taste.
   

PER SERVING
Calories: 130 | Fat: 11g | Sodium: 240mg | Carbohydrates: 8g | Fiber: 2g | Protein: 2g

If you have a garden, you know August and September can mean bumper crops of zucchini and tomatoes. Use the proceeds in this easy side dish recipe.

1. In wok or large skillet, heat olive oil over medium-high heat. Add zucchini and shallots; stir-fry until crisptender, about 5–7 minutes.
   

2. Add tomatoes, salt, pepper, and thyme; stir-fry until hot and all vegetables are tender, about 3–5 minutes longer. Serve immediately.
   

PER SERVING
Calories: 100 | Fat: 7g | Sodium: 300mg | Carbohydrates: 8g | Fiber: 2g | Protein: 2g

Ratatouille is a French vegetable stew. It's a combination of garden vegetables and root vegetables that originated with French peasants. By adding tofu, you increase the amount of protein while still maintaining the vegetarian aspect of the dish.

1. Add all ingredients to a large saucepan. Cook over medium-high heat until it boils.
   

2. Simmer for 20 minutes, or until sweet potatoes are tender.
   

PER SERVING
Calories: 162 | Fat: 4g | Sodium: 548mg | Carbohydrates: 26g | Fiber: 6g | Protein: 11g

Cooking vegetables until they brown caramelizes the sugars, creating rich and complex flavors. These enchiladas are different and delicious.

1. Preheat oven to 375ºF.
   

2. In a large skillet, heat olive oil over medium heat. Add the onion; cook and stir until the onion starts to brown, about 8–10 minutes.
   

3. Add the mushrooms; cook and stir until tender, about 8 minutes longer.
   

4. Add the squash and bell peppers. Cook and stir until the liquid evaporates and vegetables begin to brown, about 7–9 minutes longer.
   

5. Place the sweet potatoes in medium bowl; add basil, thyme, salt, pepper, and stock. Mash using a potato masher until smooth.
   

6. In a medium bowl, combine tomato sauce and taco seasoning; stir until blended. Place ½ cup of the sauce mixture in bottom of a 13″ × 9″ baking dish.
   

7. Arrange the tortillas on a work surface. Spread with potato mixture, then divide the vegetable mixture on top. Roll up and place seam-side down in the sauce in a baking dish. Top with cheese.
   

8. Bake 30–40 minutes, or until casserole is bubbling.
   

PER SERVING
Calories: 350 | Fat: 13g | Sodium: 840mg | Carbohydrates: 47g | Fiber: 7g | Protein: 14g

Enchiladas and Burritos

Enchiladas and burritos are similar, but differ in preparation. The fillings can be the same, but enchiladas are usually baked in a sauce and covered with cheese, while burritos are just filled and rolled corn or flour tortillas, baked or deep fried until crisp. They can be made with just about any filling — vegetarian, beef, chicken, or fish.

Basil and oregano are the classic Italian herbs that give unmistakable flavor to this healthy and colorful dish.

1. Preheat oven to 325°F.
   

2. In a large baking dish, combine tomatoes and their liquid, onion, green beans, okra, bell pepper, lemon juice, basil, and oregano.
   

3. Cover with foil or lid; bake for 15 minutes.
   

4. Add zucchini and eggplant to baking dish, cover, and continue to bake, stirring occasionally, until vegetables are tender, about 1 hour.
   

5. Sprinkle with Parmesan cheese and bake, uncovered, for 10 minutes longer, or until cheese melts and casserole is bubbly. Serve immediately.
   

PER SERVING
Calories: 110 | Fat: 1g | Sodium: 95mg | Carbohydrates: 23g | Fiber: 9g | Protein: 6g

This pretty pink and green salad is studded with jewels of ruby pomegranate seeds. Pomegranates are loaded with protective phytochemicals, which include antioxidants. Try to incorporate them into different salads and desserts.

1. Cut the avocados in half and remove the pits. Cut the avocado halves, still in the skin, into long thin strips. Scoop the meat out of the skins with a large spoon. Fan the strips out on a serving plate.
   

2. Peel the grapefruit. Cut sections off the grapefruit with a sharp knife.
   

3. Squeeze the juice from some of the grapefruit sections onto the avocados. Scatter the remaining grapefruit sections over the avocados. Sprinkle pomegranate seeds over top.
   

4. Whisk the shallot, olive oil, pomegranate juice, salt, and pepper together in a bowl.
   

5. Drizzle the mixture over the salad, and serve at room temperature.
   

PER SERVING
Calories: 340 | Fat: 29g | Sodium: 10mg | Carbohydrates: 21g | Fiber: 8g | Protein: 3g

Grenadine

The pomegranate used in this salad recipe is a source of ruby red juice. Grenadine is a tart-sweet syrup that is made from pomegranate juice and sugar. It is used to make mixed drinks, including the nonalcoholic Shirley Temple and Roy Rogers. Try mixing a little grenadine in your lemonade.

Toasted pumpkin seeds add a nice touch of fall to this deliciously nutritious salad.

1. Wash and drain the kale. Run a sharp knife down the length of the stem to remove the leaf and set aside.
   

2. Cover the bottom of a large skillet with ½″ of water; set kale into the pan. Cover, bring to a boil, reduce heat, and simmer until kale is tender but still bright green.
   

3. While kale is cooking, slice the fennel into narrow strips and set aside.
   

4. In a blender or using a mortar and pestle, combine anchovy, shallot, oil, vinegar, garlic, agave, and mayonnaise; mix to a dressing consistency.
   

5. Rinse cooked kale under cool water, drain, and press out water. Chop kale well; place in a medium-size salad bowl along with the fennel.
   

6. Spoon dressing over salad; toss well, or serve dressing on the side and serve salad on individual plates.
   

7. Top with toasted pumpkin seeds before eating.
   

PER SERVING
Calories: 280 | Fat: 21g | Sodium: 540mg | Carbohydrates: 22g | Fiber: 3g | Protein: 5g

This hearty salad is popular in France and is appearing in gourmet stores and delis in the United States. Curry not only gives the dish a delicious flavor, but is also full of cancer-fighting spices and herbs.

1. In large bowl, combine lemon juice, vinegar, sesame oil, olive oil, mayonnaise, curry powder, pepper, onions, and parsley; mix well. Cover and refrigerate.
   

2. Pick over lentils and rinse; cover with cold water and cook according to package directions.
   

3. Meanwhile, cook rice according to package directions.
   

4. As soon as lentils and rice are cooked, add to mayonnaise mixture along with bell peppers and onion.
   

5. Stir the salad to coat all ingredients. Cover and refrigerate for 2–4 hours before serving.
   

PER SERVING
Calories: 230 | Fat: 17g | Sodium: 120mg | Carbohydrates: 18g | Fiber: 6g | Protein: 5g

Any fresh vegetable adds flavor, nutrition, and color to this pretty salad; use sliced mushrooms or sugar snap peas if you'd like.

1. If the steaks are cold, let stand at room temperature for 30 minutes, no longer. Slice thinly against grain.
   

2. Combine in a serving bowl with the bell pepper, cucumber, spinach, and watercress.
   

3. Drizzle half of the Vinaigrette over the salad and toss to coat. Serve with remaining dressing on the side.
   

PER SERVING
Calories: 370 | Fat: 29g | Sodium: 190mg | Carbohydrates: 9g | Fiber: 3g | Protein: 17g

Cucumbers

Cucumbers belong to the watermelon family. They are about 95 percent water and are very refreshing to eat. They contain vitamin C, as well as potassium and magnesium. They are usually sold with a wax coating, which is why they are peeled before use. Look for English cucumbers, which are not waxed, to use the peel for more fiber. Some people find cucumber a little difficult to digest; adding a little salt to the slices draws the fluid out and makes them more digestible.

Don't be alarmed by the long list of ingredients. This salad comes together in minutes, and bursts with so much flavor and texture you will want to serve it often.

1. Cook the couscous according to package directions and when it is cool add to the salad bowl.
   

2. Meanwhile, add the parsley, cashews, raisins, papaya, dates, figs, apricots, kiwifruit, and red onion to the bowl and stir to combine.
   

3. Whisk together the yogurt, vinegar, and olive oil and toss with the salad ingredients.
   

4. Season with the Creole seasoning salt, garnish with mint leaves, and serve.
   

PER SERVING
Calories: 560 | Fat: 14g | Sodium: 40mg | Carbohydrates: 102g | Fiber: 9g | Protein: 13g

What Is Kiwifruit?

A fuzzy, small, oval fruit, the kiwifruit is a native of New Zealand, and was apparently named after the country's national pride, the kiwi bird. Its inner green flesh contains little black seeds and offers a bright, slightly tart flavor. It's commonly called just kiwi outside of New Zealand.

This recipe needs to be refrigerated for several hours before serving to allow the flavors to mingle.

1. Place lentils and water in medium-size saucepan; bring to quick boil. Reduce heat; cover and cook on low 15–20 minutes, or until tender. Drain and transfer to medium bowl.
   

2. Add onion, garlic, celery, green pepper, parsley and mint; mix well.
   

3. In small bowl, whisk together lemon juice, olive oil, and salt. Pour into lentils; mix well. Cover and refrigerate several hours. Before serving, mix in diced tomatoes.
   

PER SERVING
Calories: 136 | Fat: 9g | Sodium: 211mg | Carbohydrates: 11g | Fiber: 4g | Protein: 4g

The flavors of the Mediterranean are not only delicious, but also good for you! Many consider the Mediterranean diet to be one of the healthiest due to the focus on plant-based foods.

1. Rinse quinoa in fine mesh strainer before cooking. To cook, place quinoa and water in small saucepan; bring to a boil. Reduce heat; cover and cook until all water is absorbed, about 15 minutes. Cool.
   

2. To prepare tomatoes, remove caps and hollow out, leaving shell about ½″ thick. In mixing bowl, combine quinoa, cucumbers, parsley, mint, onion, and feta.
   

3. Mix lemon juice and olive oil together; pour over quinoa and vegetables. Stuff tomatoes with mixture, and serve.
   

PER SERVING
Calories: 180 | Fat: 9g | Sodium: 78mg | Carbohydrates: 24g | Fiber: 4g | Protein: 5g

You can use zucchini or yellow squash in place of eggplant. Other herb choices for the marinade include basil, thyme, or savory. Use marinated vegetables on top of tossed salads or with grilled London broil.

1. Follow procedure for roasting red peppers in sidebar. Set aside. Brush eggplant slices with 2 tablespoons olive oil; place on grill. Grill on both sides for about 5 minutes each, until softened.
   

2. Remove from grill and place in container. Add roasted peppers to container.
   

3. Prepare marinade by whisking together balsamic vinegar, 2 tablespoons olive oil, chopped onion, oregano, and pepper; pour over vegetables. Cover and refrigerate.
   

PER SERVING
Calories: 179 | Fat: 14g | Sodium: 5mg | Carbohydrates: 14g | Fiber: 6g | Protein: 2g

Roasting Red Peppers

The traditional method of roasting a red pepper is to use a long-handled fork to hold the pepper over the open flame of a gas burner until it is charred. Of course, there are a variety of other methods as well. You can place the pepper on a rack set over an electric burner and turn it occasionally, until the skin is blackened. This should take about 4 to 6 minutes. You can also put the pepper over direct heat on a preheated grill. Use tongs to turn the pepper occasionally. Another method is to broil the pepper on a broiler rack about 2 inches from the heat, turning the pepper every 5 minutes. Total broiling time will be about 15 to 20 minutes, or until the skins are blistered and charred. The key to peeling the peppers is letting them sit in their steam in a closed container until they are cool. Once the peppers are cool, the skin will rub or peel off easily.

Tired of getting messy with pomegranates? Try opening in a bowl of water; the seeds should rise to the top, and if any burst, the mess will get dumped out with the water rather than on your shirt!

1. Wash spinach thoroughly and drain well; loosely chop.
   

2. Add onions, tomato, and walnuts; toss lightly.
   

3. In small bowl, whisk together salt, lemon juice, and olive oil. Drizzle over salad; toss lightly.
   

4. Garnish salad with pomegranate seeds.