Cancer-Fighting Cookbook (27 page)
Take a trip to your local orchard to pick apples, then put together this fresh delicious treat!
INGREDIENTS | SERVES 8; SERVING SIZE: ¼ CUP
2 cups apples, cubed
1½ cups red seedless grapes, halved
1½ cup pears, cubed
2 teaspoons fresh lemon juice
8 ounces vanilla yogurt
1 teaspoon lemon juice
1 tablespoon honey
¼ cup walnuts, chopped
Combine apples, grapes, and pears in medium bowl.
Drizzle 1 teaspoon lemon juice over fruit to prevent turning brown.
In small bowl, combine yogurt, 1 teaspoon lemon juice, and honey.
Portion ½ cup fruit PER SERVING. Spoon yogurt dressing over fruit and top with chopped walnuts.
PER SERVING
Calories: 126 | Fat: 3g | Sodium: 48mg | Carbohydrates: 26g | Fiber: 3g | Protein: 3g
Any combination of fresh fruit will work well with this recipe. You will need a total of 4 cups of fruit. Fruit suggestions include blueberries, blackberries, peaches, mangoes, or plums. Keep in mind that nutritional analysis will vary somewhat with different fruit combinations.
INGREDIENTS | SERVES 8; SERVING SIZE: ¼ CUP
1½ cups raspberries
1½ cups peaches, peeled and sliced
1 cup strawberries, sliced
¼ cup sugar
2 tablespoons whole-wheat pastry flour
1 teaspoon cinnamon
¾ cup whole-wheat pastry flour
1 tablespoon sugar
1½ teaspoons baking powder
½ teaspoon salt
2½ tablespoons canola oil
2 tablespoons milk
2 tablespoons egg whites
Preheat oven to 350°F. Spray 9″ × 9″ square baking pan with nonstick cooking spray.
Put fruit in bottom of baking dish.
In small bowl, mix sugar, 2 tablespoons flour, and cinnamon; sprinkle evenly over fruit.
In small bowl, sift together ¾ cup flour, 1 tablespoon sugar, baking powder, and salt.
Add oil, milk, and egg whites; stir quickly until just mixed.
Drop dough by spoonfuls over fruit. If desired, loosely spread dough over fruit.
Bake for 25–30 minutes, until dough is golden brown.
PER SERVING
Calories: 140 | Fat: 5g | Sodium: 250mg | Carbohydrates: 23g | Fiber: 4g | Protein: 3g
Make your own healthy Jell-O-like dessert!
INGREDIENTS | SERVES 6; SERVING SIZE ½ CUP
2 envelopes unflavored gelatin
½ cup frozen unsweetened apple juice concentrate
3 cups (24 ounces) unsweetened sparkling water
1 cup sliced strawberries
1 cup blueberries
Mix gelatin and apple juice in small saucepan; stir and let stand for 1 minute.
Place mixture over low heat; stir until completely dissolved, about 3 minutes. Cool slightly. (Alternatively, blend gelatin and apple juice in small microwave-safe bowl; let stand 1 minute then microwave on high for 45 seconds; stir until gelatin is completely dissolved.)
Stir in sparkling water. Refrigerate until mixture begins to gel. Fold fruit into partially thickened gelatin mixture.
Pour into 6-cup mold. Refrigerate for 4 hours, until firm.
PER SERVING
Calories: 61 | Fat: 0g | Sodium: 11mg | Carbohydrates: 13g | Fiber: 1g | Protein: 2g
Keep bananas in the freezer to make them last longer.
INGREDIENTS | SERVES 4
4 bananas, sliced
¼ cup apple juice concentrate
Grated zest of 1 orange
¼ cup fresh orange juice
1 tablespoon ground cinnamon
12 ounces frozen vanilla yogurt
Combine all ingredients except yogurt in nonstick skillet.
Bring to a boil; cook until bananas are tender.
Put 3 ounces frozen yogurt in each dessert bowl or stemmed glass; spoon heated banana sauce over top.
PER SERVING
Calories: 270 | Fat: 0g | Sodium: 45mg | Carbohydrates: 64g | Fiber: 5g | Protein: 7g
Bread pudding is such a comforting dessert! For this recipe, the bread should be at least 1 day old so it's fairly firm.
INGREDIENTS | SERVES 8
4 cups crumbled Cinnamon-Swirl Raisin Bread (Chapter 13), at least 1 day old
2 apples, peeled and grated
½ cup raisins
½ cup chopped pecans
1½ cups milk
3 eggs
2 teaspoons vanilla
¾ cup brown sugar
3 tablespoons honey
1 teaspoon cinnamon
½ teaspoon nutmeg
2 tablespoons fresh lemon juice
Preheat oven to 350°F. Spray a 9″ square baking pan with nonstick baking spray containing flour.
Combine bread crumbs, apples, raisins, and pecans in the prepared pan and spread in even layer.
Combine remaining ingredients in a medium bowl and mix until well blended. Be sure the bread is saturated; push it down into the liquid mixture if necessary. Let stand for 10 minutes.
Bake the pudding until top is golden brown, about 35–45 minutes. Serve warm with warmed honey or maple syrup.
PER SERVING
Calories: 420 | Fat: 11g | Sodium: 210mg | Carbohydrates: 76g | Fiber: 6g | Protein: 9g
Bread Pudding Toppings
Bread pudding can be topped with everything from nonfat whipped topping to a fruit sauce or hard sauce. To make hard sauce, combine 2 tablespoons butter with ½ cup powdered sugar, ½ teaspoon vanilla, and 2–3 tablespoons skim milk, enough to make a stiff sauce. The sauce melts over the hot dessert. Yum!
Beverages, Juices, and Smoothies
Iced Ginger Orange Green Tea
If you use orange juice with pulp in it you increase your fiber content without even thinking about it, so don't pick up the pulp-free variety anymore. The same goes for grapefruit juice. For added color and fiber, eat a handful of fresh raspberries along with your juice.
INGREDIENTS | SERVES 4
2 cups water
1 tablespoon coarsely chopped crystallized ginger
2 (1″) pieces orange peel
4 green tea bags
2 cups orange juice, chilled
In medium saucepan, bring water to boil.
In ceramic container, pour boiling water over ginger and orange peel. Add tea bags; cover and steep for 5 minutes.
Remove tea bags, ginger, and orange peel; add orange juice and stir.
Put ice cubes in 4 glasses; pour orange juice-tea blend over ice, and serve.
PER SERVING
Calories: 62 | Fat: 0g | Sodium: 9mg | Carbohydrates: 14g | Fiber: 0g | Protein: 1g
You can also chill this recipe and serve over ice for a refreshing iced tea.
INGREDIENTS | SERVES 4
2 tea bags
14 whole cloves
1 cinnamon stick
1 strip (about 3″) fresh orange peel
2 cups boiling water
¼ cup orange juice
1½ tablespoons lemon juice
Put tea bags, spices, and orange peel in ceramic or glass container; pour boiling water over. Cover and allow to steep for 5 minutes.
Strain; stir in orange and lemon juices. Reheat if necessary.
PER SERVING
Calories: 8 | Fat: 0g | Sodium: 3mg | Carbohydrates: 2g | Fiber: 0g | Protein: 0g
Kiwi is also known as Chinese gooseberry.
INGREDIENTS | SERVES 2
1 cup ice cubes
1 tablespoon fresh lime juice
1 cup light vanilla yogurt
2 ripe kiwi, peeled and sliced
1 tablespoon agave syrup, or to taste
1 tablespoon chia seeds, soaked
Combine all ingredients in a blender; process until mixed.
Serve in a chilled glass.
PER SERVING
Calories: 200 | Fat: 3.5g | Sodium: 85mg | Carbohydrates: 38g | Fiber: 5g | Protein: 8g
The Chinese Gooseberry
Kiwi is a very nutrient-dense food rich in vitamin C, fiber, and potassium. This versatile little fruit can be used in beverages, salads, salsas, or as a beautiful edible garnish.
This is a refreshing beverage perfect for quenching thirst and adding some nutrients at the same time.
INGREDIENTS | SERVES 8
1 cup peeled, seeded, and chopped peach or papaya
1 cup peeled and cubed fresh pineapple
1 teaspoon peeled and grated fresh ginger
1 cup orange juice
1 cup frozen banana slices
Unsweetened club soda, seltzer water, or carbonated water
Place all ingredients except water in a food processor; process until smooth.
To serve, pour ½ cup concentrate over ice in a 12- to 16-ounce glass. Complete filling glass with carbonated water.
PER SERVING
Calories: 53 | Fat: 0g | Sodium: 1mg | Carbohydrates: 13g | Fiber: 1g | Protein: 1g
The fiber in bananas, mangoes, blackberries, and chia seeds will help you stay full for longer than if you drink plain juice for breakfast. The yogurt will add just enough protein to burn the sugar in the juice.
INGREDIENTS | SERVES 2
½ banana
1 cup frozen mango cubes
1 cup blackberries
1 tablespoon chia seeds, soaked
½ cup vanilla frozen yogurt
¼ cup orange juice
1 teaspoon honey
Place all ingredients in a blender and blend until smooth.
Pour into 2 glasses, and serve as a quick breakfast.
PER SERVING
Calories: 230 | Fat: 2g | Sodium: 25mg | Carbohydrates: 51g | Fiber: 8g | Protein: 6g
You can vary the fruit you use in this smoothie; frozen raspberries or strawberries would be delicious.
INGREDIENTS | SERVES 2
½ cup soy milk
1¼ cups frozen blueberries
¼ cup honey
½ cup silken tofu
2 tablespoons ground flaxseed
Combine all ingredients in a blender or food processor. Blend or process until mixture is smooth.
Serve immediately.
PER SERVING
Calories: 280 | Fat: 6g | Sodium: 40mg | Carbohydrates: 54g | Fiber: 6g | Protein: 8g
Dairy-Free Tofu
Make sure to read the labels of the tofu you purchase to verify it is dairy free. Most organic brands are made without milk protein. Silken tofu is very soft, almost like a pudding. It is used to make smoothies, puddings, cheesecakes, and other desserts.
This tropical treat will make a splash at your luau or pool party. Forget the alcohol and cake altogether, and serve this smoothie as a treat.
INGREDIENTS | SERVES 4
2 cups frozen raspberries
1 (8-ounce) can crushed pineapples, in natural juices
1 cup freshly squeezed orange juice
1 cup milk
½ teaspoon vanilla extract
2 tablespoons ground flaxseed
Handful ice
Blend all ingredients in a blender until smooth.
Serve immediately.
PER SERVING
Calories: 150 | Fat: 4g | Sodium: 30mg | Carbohydrates: 27g | Fiber: 6g | Protein: 4g
Kiwifruits offer a grand amount of vitamin C and potassium (almost as much as a banana). Chia seeds are the richest source of omega-3 oils, and just a small amount boosts the nutritional value of this delicious beverage.
INGREDIENTS | SERVES 4
2 cups frozen strawberries, leaves removed
1 cup frozen kiwi
1 cup freshly squeezed orange juice
1 cup milk
½ teaspoon vanilla extract
2 tablespoons chia seeds, finely ground
Handful ice
Blend all ingredients in a blender until smooth.
Serve immediately.
PER SERVING
Calories: 140 | Fat: 4g | Sodium: 30mg | Carbohydrates: 25g | Fiber: 5g | Protein: 4g
If you don't have fat-free plain yogurt in your fridge, use another flavor instead.
INGREDIENTS | SERVES 4
3 cups frozen peeled and sliced peaches
1 cup orange juice
1 cup yogurt
1 cup milk
½ teaspoon vanilla extract
2 tablespoons flax oil Handful ice
Blend all ingredients in a blender until smooth.
Serve immediately.
PER SERVING
Calories: 210 | Fat: 11g | Sodium: 55mg | Carbohydrates: 24g | Fiber: 2g | Protein: 6g
You can alter the amount of each berry you use in this smoothie to create fun colors. Make a variety and serve them in clear glasses for a beautiful effect!
INGREDIENTS | SERVES 4
1 cup frozen strawberries, leaves removed
1 cup frozen blueberries
1 cup frozen cranberries
1 cup orange juice
2 tablespoons chia seeds, finely ground
1 cup milk
½ teaspoon vanilla extract
Handful ice
Blend all ingredients in a blender until smooth.
Serve immediately.
PER SERVING
Calories: 130 | Fat: 4g | Sodium: 30mg | Carbohydrates: 22g | Fiber: 5g | Protein: 4g
This is a smooth and creamy milkshake with lots of fiber and natural date sugar. It makes a great breakfast smoothie with loads of fiber and protein as well as flavor.
INGREDIENTS | SERVES 2; SERVING SIZE: 12 OUNCES
1 cup chopped dates
1 cup milk
1 banana, peeled
1 cup plain yogurt
¼ cup orange juice
1 pint vanilla frozen yogurt
To soften the dates, soak them in the milk for 30 minutes.
Purée the dates and milk in a blender.
Add the banana and blend.
Add the yogurt, orange juice, and frozen yogurt and blend until smooth.
PER SERVING
Calories: 790 | Fat: 11g | Sodium: 200mg | Carbohydrates: 157g | Fiber: 11g | Protein: 25g
Yogurt Is a Carrier for Fibers
Many great fibers are very dry. These include dried fruits, seeds, and nuts. However, when these nourishing dry ingredients are mixed with some yogurt, they are much easier to swallow.
Red bean paste is a sweetened purée found in Asian groceries. Substitute red bean ice cream for the paste, if available. Red bean paste is an excellent source of both protein and fiber.
INGREDIENTS | SERVES 2; SERVING SIZE: 16 OUNCES
1 pint vanilla ice cream
1½ cups red bean paste
1 cup milk
Place all ingredients in a blender and blend until smooth.
Serve immediately.
PER SERVING
Calories: 500 | Fat: 19g | Sodium: 810mg | Carbohydrates: 67g | Fiber: 13g | Protein: 19g
Make Your Own Bean Paste
Soak 1 cup dried adzuki beans in water overnight. Drain and put the beans in a saucepan with 4 cups water and simmer for 1½ hours. Stir in ½ cup sugar and cook for 10 more minutes, stirring often. Squash beans with a wooden spoon and stir to thicken. Remove from heat and purée in a food processor for a smoother paste. Chill in the refrigerator before using.
