Whole-Food Guide for Breast Cancer Survivors (23 page)

Appendix B:
Your Eating for Health Pantry and Recipes

Setting Up an Eating for Health Pantry

(By Ed Bauman, PhD, and Lizette Marx, NC, from Flavors of Health, Bauman College Press, 2011)

Dry Goods

Keep these foods in your cabinet or in a cool, dry place unless otherwise indicated. Some nuts and flours, for example, store best in the refrigerator or freezer. Ideal storage containers to use are mason jars or stainless-steel containers with tightly fitting lids. Spices are best kept in tinted-glass or stainless-steel containers.

LEGUMES

• Adzuki beans Black beans
  
• Cannellini beans Chickpeas
  
• Fava beans Kidney beans
  
• Lentils Lima (large and baby)
  
• Mung beans Pinto beans
  

WHOLE GRAINS

Whole grains do not keep as long as pearled or refined grains, because the germ portion of the kernels can cause the grain to become rancid over time. Never use grains or grain products that do not look or smell as they should. It is best to buy smaller quantities of grains and grain products to avoid discarding large amounts of grain due to spoilage.

PROCESSED GRAINS (FLOURS)

The refrigerator is a very good storage space for flour, but using a sealed container is even more important to prevent the flour from absorbing moisture as well as odors and flavors from other foods stored in the refrigerator.

The freezer compartment can be used for long-term storage, but when you are using a sealed container or a freezer bag, make sure it is full to eliminate as much air as possible.

Most types of flour can also be tightly wrapped for freezer storage, but wrapping is often an awkward method for storing large quantities. Wrap the flour tightly in plastic and then place it in a container with a tightly fitting lid, or wrap it again in aluminum foil.

Avoid refrigerating or freezing flour in its original paper packaging. Paper is porous, so the flour may absorb moisture and odors. But if the flour has not been opened, you can store the paper package in the refrigerator or freezer when it is tightly wrapped with plastic.

Properly stored flours will last from two to four months. Always allow flour to return to room temperature before using it for the best results. Flour that does not smell fresh should not be used.

• Brown rice flour 
  
• Buckwheat flour
  
• Chickpea flour 
  
• Millet flour
  
• Polenta 
  
• Quinoa flour
  
• Spelt flour 
  
• Wheat flour
  

SEEDS

The best storage containers for nuts and seeds are those made of tinted glass or stainless steel. Flaxseeds in particular should be kept away from sunlight and heat. Ideally, flaxseeds should be refrigerated.

• Chia 
  
• Flax
  
• Hemp 
  
• Pumpkin
  
• Sesame 
  
• Sunflower
  

NUTS

Nuts contain a lot of oil and will go rancid easily if improperly stored. Store nuts in an airtight glass or stainless-steel container, and either refrigerate it or keep it in the freezer. Here are a few more guidelines for storing nuts:

• Let newly shelled nuts dry out for two to three days before putting them in the refrigerator or freezer to help prevent mold growth.
  
• Put nuts in a moisture-proof, airtight jar or wrap them tightly in a heavy plastic bag. This will help keep them from picking up odors from other foods.
  
• Store nuts in the refrigerator for up to four months. Sometimes they will stay fresh in the refrigerator for as long as a year.
  
• Store nuts in the freezer for up to nine months. Sometimes you can keep unsalted nuts in the freezer for as long as two years.
  
• Taste nuts before you use them to make sure that they are still good.
  

Recipes

Banana nut quinoa and millet hot cereal

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press, 2011)

Quinoa and millet are delicious when cooked low and slow in fresh almond-banana milk sweetened with dates and spiced with cinnamon. This warming, high-protein hot cereal will sustain you through a busy morning.

YIELDS 4 SERVINGS

1 cup dry quinoa, rinsed and then soaked overnight in filtered water with 1 tablespoon lemon juice or whey

1 cup dry millet, soaked overnight in filtered water with 1 tablespoon lemon juice or whey

4 cups nut milk (preferably almond, hazelnut, cashew, or coconut)

1 ripe banana, broken in two

2 dates, pitted and coarsely chopped

Pinch of sea salt

2 teaspoon ground cinnamon

2 tablespoons coconut oil or unsalted butter

1 tablespoon flaxseeds, ground or whole

1 tablespoon maple syrup (optional)

Drain the quinoa through a fine-mesh sieve and run filtered water through the grains for 2 minutes. Once the quinoa has been thoroughly rinsed, transfer it to a bowl and set it aside. Use a rubber spatula to scrape out any grains that may have stuck to the inside of the sieve.

Repeat this process with the millet, transfering it to a separate bowl until you are ready to use it.

In a blender, combine the nut milk with the banana and dates, and mix until smooth.

Transfer the mixture to a medium saucepan, add the sea salt, and bring it to a gentle boil over medium heat.

When the milk just begins to bubble, lower the heat slightly and add the millet. Cook on medium-low heat, stirring constantly, for about 10 minutes.

Add the quinoa and cinnamon, and cook the mixture until the grains are tender, about 8 to 10 minutes. If the cereal is too thick, thin it with a little filtered water.

Stir in the coconut oil or butter. Top the mixture with flaxseeds and drizzle it with maple syrup. Add more nut milk or some yogurt, if desired.

Helayne’s Dad Bob’s Breggsfast Special

1 teaspoon fresh or dried parsley, oregano, thyme, and/or rosemary

2 eggs, soft boiled (cooled for 8 minutes in cold water)

1 slice gluten-free bread, or 10 to 12 gluten-free crackers, crumbled

1 tablespoon extra-virgin olive oil

1 to 2 tablespoons nutritional yeast

1 clove garlic, minced

Sea salt

Place all the herbs and crumbled crackers in a bowl.

Add the olive oil to the crumbled bread or cracker mixture.

Remove the eggs from their shells and place them in the bowl.

Sprinkle nutritional yeast, garlic, and salt to taste. Mix together lightly and enjoy.

Vegan High-Protein Lentil and Millet Burgers with Cashew Sauce

(By Ed Bauman, PhD, from the
Bauman College Natural Chef Cookbook
)

Because lentils, millet, and sunflower seeds are some of the best sources of vegetarian protein, this is a high-protein vegan burger. The dairy-free sauce uses the booster foods miso and nutritional yeast.

YIELDS 8 TO 10 PATTIES

Burgers

2 cup brown lentils

2 cup millet

1 2 cups water

2 teaspoon salt

2 cup sunflower seeds, toasted and ground

2 cup minced cremini mushrooms

4 cup minced red onion

3 cloves minced garlic

2 cup finely grated carrot

4 cup chopped parsley

1 tablespoon tamari

2 tablespoons arrowroot powder

4 teaspoon red pepper flakes (or more to taste)

1 teaspoon chopped thyme leaves

Sauce

2 cup raw cashews, soaked overnight and drained

2 teaspoon onion powder

4 teaspoon salt (or more to taste)

4 teaspoon garlic powder

Pinch of white pepper

2 cup almond milk

1 tablespoon olive oil

2 tablespoons nutritional yeast

1 teaspoon miso

1 tablespoon lemon juice

Burgers:

Preheat the oven to 350°F.

Put the lentils in a pot and add enough water to cover them by 2 inches. Bring it to a boil and then reduce the heat to a simmer. Allow to simmer for about 40 minutes, until very tender, almost mushy.

After starting the lentils, put the millet in a pot with the measured water and salt. Bring this mixture to a boil, and then reduce heat to a simmer and cover. Allow it to simmer for 20 to 30 minutes, until the water is absorbed and the millet is soft, with a porridge consistency but not watery. If the millet is still watery, remove the lid and continue cooking until the water has evaporated.

Transfer the cooked millet into a large bowl and allow it to cool.

When the lentils have finished cooking, add them to the bowl with the millet and mash the two together with a potato masher until they are well combined.

Add the remaining burger ingredients and mix well. Taste and adjust the seasonings as necessary.