Cancer-Fighting Cookbook (22 page)

PER SERVING
Calories: 420 | Fat: 18g | Sodium: 440mg | Carbohydrates: 40g | Fiber: 3g | Protein: 24g

Salmon Choices

As a substitute for canned salmon, poach some fresh salmon in vegetable broth and serve chilled on top of the tomato salad. If there is no salmon to be found, seared tuna fish will do, or try a piece of halibut or sea bass. The beauty of this salad is that it works no matter what protein you use.

For grain salads, the longer it marinates the better the flavors are absorbed by the ingredients. Make it the night before and take some to work for lunch the next day. Bring this salad along for a potluck meal, and watch how your friends enjoy something new and delicious.

1. In a medium saucepan, combine quinoa, water, and ½ teaspoon sea salt. Cover, bring to a boil, reduce heat to low, and simmer until all water is absorbed, about 20 minutes.
   

2. When done, spoon into a large bowl and allow to cool.
   

3. Meanwhile, grate carrots, slice onions, toast pumpkin seeds, mince parsley, and rinse canned beans.
   

4. When quinoa is cool, add carrots, green onions, pumpkin seeds, black beans, and parsley; mix well.
   

5. In a small bowl, whisk together lemon, garlic, vinegar, oil, and salt.
   

6. Add vinaigrette; mix completely and allow to marinate a few minutes before serving.
   

PER SERVING
Calories: 190 | Fat: 7g | Sodium: 340mg | Carbohydrates: 26g | Fiber: 5g | Protein: 6g

Toasting Pumpkin Seeds

Raw pumpkin seeds can be toasted in a dry skillet over medium-low heat. Keep them moving around by shaking the pan from time to time or stirring them with a wooden spoon. You'll know they are done when they've stopped popping or turned a golden brown.

This sweet and tangy salad dressing is good on any mixed greens. Try it on coleslaw, too.

1. In food processor or blender, combine ½ cup strawberries, lemon juice, agave syrup, chia seeds, salt, mustard, minced onion, apple juice, and olive oil; process or blend until smooth. Cover and refrigerate up to 3 days.
   

2. In serving bowl, toss together spinach, watercress, 2 cups strawberries, and raspberries.
   

3. Drizzle with half of the dressing; toss again. Serve immediately with remaining dressing on the side.
   

PER SERVING
Calories: 150 | Fat: 10g | Sodium: 170mg | Carbohydrates: 14g | Fiber: 5g | Protein: 2g

Wheat berries are actually the whole grain. You can find them in the bulk section of health food stores and co-ops.

1. Rinse wheat berries and drain. Combine in large saucepan with water over high heat. Bring to a boil, cover, reduce heat, and simmer for about 55–65 minutes.
   

2. Add broccoli florets to pan, cover, and simmer for another 5 minutes to steam the broccoli. Drain well.
   

3. In large bowl, combine olive oil, mustard, yogurt, lemon juice, and pepper and mix well. Add wheat berries, broccoli, cranberries, and onions; mix gently.
   

4. Cover and refrigerate for 3–4 hours before serving.
   

PER SERVING
Calories: 260 | Fat: 14g | Sodium: 110mg | Carbohydrates: 39g | Fiber: 6g | Protein: 5g

Can't find the agave syrup in your grocery store? Try looking in the natural foods aisle. If you're still stumped, you can order it through an online retailer.

1. Preheat oven to 400ºF.
   

2. In a large roasting pan, combine potatoes, olive oil, onion, and garlic.
   

3. Roast for 30 minutes, turn vegetables with a spatula, then roast for 30–40 minutes longer, until potatoes are tender and browning on the edges.
   

4. Meanwhile, combine barley and water in large saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40–50 minutes or until barley is tender. Drain if necessary.
   

5. Meanwhile, in large bowl combine yogurt, mayonnaise, agave syrup, mustard, milk, basil, and pepper and mix well.
   

6. Add warm potatoes and warm barley to yogurt mixture and stir to coat.
   

7. Add remaining vegetables and stir to coat. Cover and refrigerate for 4–6 hours before serving.
   

PER SERVING
Calories: 310 | Fat: 11g | Sodium: 125mg | Carbohydrates: 52g | Fiber: 7g | Protein: 8g

Any type of bean or legume can be substituted for another. You could use kidney beans, black beans, Great Northern beans, navy beans, black-eyed peas, pink beans, or chickpeas in this delicious salad.

1. In large bowl combine lime juice, sour cream, yogurt, pepper flakes, onion, and jalapeño peppers; mix well.
   

2. Add bell pepper, celery, and beans and mix well. This can be chilled, well covered, until ready to eat.
   

3. When ready to serve, arrange lettuce on a serving platter and spoon the bean mixture over all. Sprinkle with pumpkin seeds and crushed taco chips and serve immediately.
   

PER SERVING
Calories: 640 | Fat: 13g | Sodium: 300mg | Carbohydrates: 94g | Fiber: 32g | Protein: 36g

Black-eyed peas contain pectin, another soluble fiber that helps reduce cholesterol levels and regulate bowel function. And they're delicious!

1. Pick over the peas and rinse; drain well. Place in a large pot with cold water, cover, and let stand overnight. In the morning, drain and rinse the peas and cover with cold water. Bring to a boil, then reduce heat and simmer peas for 75–85 minutes until tender.
   

2. Meanwhile, in large bowl combine yogurt, olive oil, mustard, thyme, salt, and pepper and mix well.
   

3. Drain peas well and add to yogurt mixture along with peppers and red onion. Toss to coat, then sprinkle with goat cheese. Cover and refrigerate for 4–6 hours.
   

PER SERVING
Calories: 330 | Fat: 12g | Sodium: 310mg | Carbohydrates: 40g | Fiber: 7g | Protein: 18g

This fresh salad can even be served as dessert. For a special treat, toast some angel food cake and top it with this salad.

1. In large bowl, combine yogurts, lemon zest, chia seeds, and honey, and mix well. Stir in thyme and set aside.
   

2. Twist top off pineapple and discard. Slice pineapple in half, then cut off rind. Cut into quarters, then cut out center core. Slice pineapple and add to yogurt mixture.
   

3. Cut cantaloupe and melon in half. Scoop out seeds and discard, and peel. Cut into cubes.
   

4. Add to yogurt mixture along with strawberries and blueberries. Toss gently and top with raspberries.
   

5. Serve immediately, or cover and refrigerate up to 4 hours.
   

PER SERVING
Calories: 210 | Fat: 1.5g | Sodium: 80mg | Carbohydrates: 49g | fiber: 6g | Protein: 5g

Fresh Fruit

Soft fruits like berries are sold perfectly ripe, so should be eaten within 1–2 days. Melons are usually unripe, and can sit on the kitchen counter for a couple of days until they give when gently pressed. All fruit is very fragile, so toss it gently in the dressing. Fruit salads can be varied according to the season; use apples and pears in the fall.

In addition to providing fiber, ground flaxseeds are rich sources of omega-3 and -6 essential fatty acids. Flaxseed goes rancid easily, so grind the seeds freshly and store tightly sealed in the refrigerator.

Place all ingredients in blender; blend until smooth.

PER SERVING
Calories: 7 | Fat: 1g | Sodium: 1mg | Carbohydrates: 1g | Fiber: 1g | Protein: 0g

Make a quick salad without dressing by mixing chopped celery, onion, and other vegetables such as cucumbers or zucchini. Add low-salt seasoning or toss vegetables with low-sodium soy sauce and serve over salad greens.

Place all ingredients in blender; blend until smooth.

PER SERVING
Calories: 25 | Fat: 2g | Sodium: 0mg | Carbohydrates: 2g | Fiber: 1g | Protein: 1g

This is a versatile, basic oil and vinegar dressing.

1. Combine mustard, shallots, vinegar and chia seeds in a bowl with a whisk.
   

2. Drizzle in olive oil while whisking, and season with salt and pepper.
   

3. Store in a jar and shake to combine before using.
   

PER SERVING
Calories: 270 | Fat: 29g | Sodium: 10mg | Carbohydrates: 1g | Fiber: <1g | Protein: 0g

Vinegars

Some varieties of vinegars include champagne vinegar, red wine vinegar, white wine vinegar, rice vinegar, cider vinegar, tarragon vinegar, blueberry vinegar, raspberry vinegar, sherry vinegar, and balsamic vinegar.

This can be used for dressing a chicken and cabbage salad, cooked and chilled vegetables, or basic salad greens. It is also a great marinade for grilling.

Combine ingredients in a blender or a bowl with a whisk. Adjust seasoning with salt and pepper.

PER SERVING
Calories: 390 | Fat: 43g | Sodium: 125mg | Carbohydrates: 3g | Fiber: 0g | Protein: 1g |

This creamy and flavorful dressing is usually made with raw eggs. Using low-fat mayonnaise instead is a better choice for food safety reasons.

1. Combine garlic, anchovy, mayonnaise, yogurt, and lemon juice in blender or food processor. Blend or process until smooth.
   

2. Stream in olive oil while blending or processing, until smooth.
   

3. Add pepper and Parmesan and mix well. Cover and refrigerate for up to 4 days.
   

PER SERVING
Calories: 190 | Fat: 19g | Sodium: 530mg | Carbohydrates: 1g | Fiber: 0g | Protein: 2g

Caesar Salad Dressing

Caesar dressing is traditionally served over romaine lettuce with croutons. You can add cooked chicken, cubed ham, or salmon fillets to the salad to turn it into a main dish. The anchovy adds a salty touch and depth of flavor. It can be omitted, but the flavor of the dressing will be very mild.

This dressing is lower in fat than others because part of the oil is replaced by chicken broth. You may also simply add water in place of broth to reduce calories. Store in refrigerator if not using immediately.

1. Combine ingredients in a blender until smooth.
   

2. Adjust seasoning to taste with salt and pepper.
   

PER SERVING
Calories: 140 | Fat: 15g | Sodium: 115mg | Carbohydrates: 3g | Fiber: 0g | Protein: 1g

Oils

Try using different oils in vinaigrette to vary the flavor and weight of the dressing. Extra-virgin olive oil is more flavorful than pure olive oil, which is lighter in taste. Oils to experiment with include canola, sunflower, peanut, safflower, grape seed, corn, and vegetable. Accent oils include sesame, walnut, hazelnut, and chili.

There are many different kinds of balsamic vinegar, and they vary in price. The oldest and most expensive ones are thick and sweet from aging in oak barrels. For this dressing use a moderately aged (and priced) one.

1. Combine garlic and salt in a wooden bowl and smash to a paste with a wooden spoon, or combine in blender.
   

2. Add mustard and vinegars and whisk together.
   

3. Drizzle in the oil while whisking.
   

4. Season with pepper.
   

PER SERVING
Calories: 260 | Fat: 28g | Sodium: 160mg | Carbohydrates: 1g | Fiber: 0g | Protein: 0g

This is a tangy, tart, and slightly sweet dressing that adds a touch of fruit to salad greens.

1. Combine ingredients in a blender until smooth.
   

2. Adjust seasoning with salt and pepper.
   

PER SERVING
Calories: 270 | Fat: 29g | Sodium: 15mg | Carbohydrates: 2g | Fiber: 1g | Protein: 0g

This dressing can be puréed in a blender or left chunky. It also makes a good dip for artichokes.

1. Combine garlic and vinegars in a bowl with a whisk.
   

2. Drizzle in the oil while whisking, until all of it has been incorporated.
   

3. Stir in tomatoes and basil. Season with salt and pepper.
   

PER SERVING
Calories: 260 | Fat: 28g | Sodium: 35mg | Carbohydrates: 1g | Fiber: 0g | Protein: 0g

Cranberry Chutney is very different in taste from traditional sweet cranberry sauce. It can be used as a topping or filling for desserts. Optional additional ingredients would be dried cherries and apricots, raisins, and apples.

1. Combine all ingredients in a sauce pan.
   

2. Cook over low heat for 1 hour.
   

PER SERVING
Calories: 60 | Fat: 0g | Sodium: 0mg | Carbohydrate: 14g | Fiber: 2g | Protein: 0g

You can store this chutney in the refrigerator for up to 9 days, or process it in a hotwater bath for longer storage. The chutney can be frozen up to 3 months.

1. Combine all ingredients in a large, heavy saucepan and bring to a boil over medium-high heat. Reduce heat to medium-low; simmer, stirring frequently, until mixture thickens and becomes syrupy, about 15–25 minutes.
   

2. While chutney is simmering on stove, place ½ pint jars or freezer containers in dishwasher and wash. Leave the containers in the dishwasher until ready to fill.
   

3. Ladle chutney into clean hot containers, leaving about ½″ of headspace. Cover and chill in refrigerator until cold; store in refrigerator or freezer.
   

PER SERVING
Calories: 210 | Fat: 0g | Sodium: 160mg | Carbohydrates: 55g | Fiber: 4g | Protein: 2g

Preparing Mangoes

Mangoes can be tricky to peel and slice. First, be sure you have ripe mangoes that yield slightly to gentle pressure. Remove the peel with a swivel-bladed vegetable peeler or sharp knife. Then stand the mango on end and slice down, curving around the pit. If you want chopped mango, just keep paring off flesh until you reach the pit.

Grated carrots add nutrition and fiber to this rich sauce, and help reduce the problem of sauce separation.

1. In large saucepan, heat olive oil over medium heat. Add onion and garlic; cook and stir until crisp-tender, about 4 minutes.
   

2. Add celery and mushrooms; cook and stir for 2–3 minutes longer.
   

3. Add tomato paste; let paste brown a bit without stirring (this adds flavor to the sauce).
   

4. Add remaining ingredients and stir gently but thoroughly.
   

5. Bring sauce to a simmer, then reduce heat to low and partially cover. Simmer for 60–70 minutes, stirring occasionally, until sauce is blended and thickened. Serve over hot cooked pasta, couscous, or rice.
   

PER SERVING
Calories: 140 | Fat: 5g | Sodium: 330mg | Carbohydrates: 18g | Fiber: 5g | Protein: 4g

Freezing Spaghetti Sauce

Spaghetti sauce freezes beautifully, and it can be used in all sorts of casseroles and soups in addition to just serving over spaghetti. To freeze, portion 4 cups into a hardsided freezer container, leaving about 1″ of head space for expansion. Seal, label, and freeze for up to 3 months. To thaw, let stand in fridge overnight, then heat in saucepan.

Tuna is a nice change from beef or pork in this flavorful pasta dish. Serve it with a green salad and some fresh fruit for dessert.

1. Bring a large pot of water to a boil.
   

2. Meanwhile, in large saucepan, heat olive oil over medium heat. Add garlic; cook and stir for 2 minutes.
   

3. Add anchovy paste and red pepper flakes; cook for 1 minute.
   

4. Add tomato purée and pepper; bring to a boil over medium-high heat. Reduce heat to low and simmer for 15 minutes.
   

5. Cook pasta according to package directions until al dente. Drain well.
   

6. Stir tuna and parsley into tomato sauce. Add pasta; toss over medium heat for 2 minutes. Serve immediately.