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This easy bake recipe gives a delicious, creamy appearance without the saturated fats of macaroni and cheese.

Butternut squash is the most nutrient dense of the winter squashes. It contains multiple carotenoids, Vitamin A, Vitamin C and fiber. The coconut milk adds to the creamy texture. Lower fat varieties are available if you are interested in cutting down the fat and calories.

Walnuts are my favorite nut as they are a good source of Vitamin E, Omega 3 fatty acids and melatonin. There are many ways to cut down on the total fat of this recipe if you are interested but remember, these are healthier fat choices. Substitute low fat coconut milk, sautee the onion in 1 Tbsp. of olive oil and decrease the walnuts to ¼ cup.

To save time, bake butternut squash whole when you have the oven on for any other reason. If butternut squash is already cooked and soft, you can save 20 minutes by blending the first 6 ingredients with an immersion blender. This makes a very creamy sauce.

Butternut Squash and Macaroni Casserole

Serves 8

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, thinly sliced
• 1 butternut squash (about 2 lb.), peeled, seeded and cut in 1” cubes
• 1 can coconut milk
• Salt and pepper to taste
• 1 tb. Chopped sage
• ¾ lb. dried elbow macaroni
• ½ cup chopped walnuts
• ½ cup bread crumbs

Directions
Preheat oven to 350 degrees F. Lightly oil a 9x13” casserole dish; set aside.

Heat oil in a medium pot with the heat on medium. Add onions and cook, stirring often until soft (5-7 minutes). Add squash, coconut milk, salt and pepper and bring to a boil. Cover, reduce heat to medium low and simmer until squash is tender, about 20 minutes. Stir in sage and simmer 1 more minute. This part can be made ahead, up to 1 day in advance.

Meanwhile, bring a large pot of salted water to a boil. Add macaroni and cook until tender but still firm (about 8 minutes). Rinse in cold water, drain well and transfer to a large bowl. Transfer squash mixture to bowl with macaroni. Add walnuts and toss to combine. Transfer to prepared dish and top with bread crumbs. Bake until golden brown and hot (about 30 minutes).

Nutrition per serving: 400 cal, 21 grams of fat, 5 grams of fiber, 9 grams of protein

Recipe from Whole Foods
Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


She conducts cooking programs and group counseling sessions for cancer survivors.

Kale’s strong and sometimes bitter flavor comes from its sulfur-containing compounds, which are converted into isothiocyanates (ITCs) when its leaves are broken by blending or chopping. ITCs have proven immune boosting and anticancer effects, making this the perfect dish for combating those fall sniffles!

Lacinato kale has long and slender leaves and is usually more tender than its cousin curly kale. Other braising greens such as Swiss chard, beet greens or mustard greens are great substitutes.

 

 

 

Spicy Kale with Fried Grapes and Frizzled Red Onions

Serves 6
Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 2 teaspoons balsamic vinegar
• ⅛ to ¼ teaspoon red pepper flakes
• 1 medium red onion, halved and thinly sliced lengthwise
• 1¼ teaspoons salt, divided, plus extra for serving if needed
• 1¼ cups halved seedless red grapes
• 1½ bunches Lacinato kale (about 6 ounces)--stems removed, leaves stacked, rolled and sliced crosswise into wide ribbons

Directions

1. In a small bowl, whisk together 1 tablespoon of the olive oil with the balsamic vinegar and the red pepper flakes. Set aside.
2. In a large skillet set over medium-high heat, add the remaining 1 tablespoon of olive oil. Add the onion and ½ teaspoon salt and cook, stirring often, until the onion is brown and frizzled around the edges, about 4 minutes. Add the grapes and cook until browned, about 2 minutes.
3. Pour the oil-balsamic mixture into the pan and immediately add the kale. Use tongs to stir and turn the kale into the onion-grape mixture. Once the kale starts to wilt, after about 1 minute, turn off the heat and transfer the kale mixture to a serving bowl. Taste and season with the remaining ¾ teaspoon of salt. Serve warm or at room temperature.

Nutrition per serving: 80 calories; 4.5 grams of fat; 5 grams of sugar; 1gram of protein
Recipe from the Tasting Table Test Kitchen www.tastingtable.com

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.
There are many things I look forward to with the start of fall, most notably is the arrival of the Honeycrisp apple.

The Honeycrisp was developed by the University of Minnesota from a Macoun and Honeygold cross (the Honeygold itself a cross between the Golden Delicious and Haralson), the new apple variety was introduced in 1991. Unlike the Red Delicious and Granny Smith apples that are made available all year long the Honeycrisp only appears in our markets from September until November. However, its unavailability is not the reason I get excited, it’s in the snap of this apple when you take a bite and its sweet-tart taste, that I look forward to as the days start to cool down.

Apples such as the Honeycrisp make a satisfying snack, but apples can also be baked for dessert, used in a sauce or soup or can even be part of the main dish. They are an excellent source of both insoluble and soluble fiber which has been shown to decrease risk of heart.

Apples are a rich source of phytochemicals which may play a role in fighting cancer, providing proof to the old saying, “an apple a day keeps the doctor away.”

Honeycrisp Apple Stuffing

Ingredients

1 tablespoon canola oil
1/3 cup diced onion
1/3 cup diced celery
2 cups dried bread cubes (or small croutons)
Salt and pepper to taste
1/2 cup diced Honeycrisp apple
1/4 cup golden raisins (or dried cherries), optional
2 tablespoons fresh chopped sage leaves or 2 teaspoons rubbed sage
1/4 cup vegetable broth or chicken broth

Directions

To make the stuffing: In a large skillet, heat the canola oil over medium heat. Add the onion and celery and saute until tender, about 5 minutes. Scrape into a bowl and add the bread cubes, salt and pepper, apple, raisins if using, and sage. Lightly moisten with the broth, mix thoroughly and set aside.
Recipe obtained from KingOrchards.com

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.
The standard American diet is made up of 62% processed foods; these are packaged foods that are convenient to eat, inexpensive and have a very long shelf life.

However, there are hidden costs to lifetime of eating this way, such as obesity, heart disease, diabetes and cancer. One of the first obstacles we face in trying to help our clients to eat healthier is cost, especially for someone who receives food stamps. It is understandable to see why someone might opt to use their food stamps on a frozen dinner or peanut butter and jelly over fresh carrots, spinach, and broccoli.

The Philadelphia Department of Public Health has recognized that many Philadelphia families struggle to put food on the table, regardless, if it is healthy or not. In an effort to help these families eat healthier, they have initiated the program Get Fit Philly. One of their goals is to ensure that all Philadelphians live within 1/4 mile of a supermarket, farmers' market, or healthy corner store.

Many farmers’ markets accept Access cards/food stamps and one way that this program is incentivizing people to use their food stamps at their visit their local farmers’ market is by offering Philly Food Bucks; these are coupons that can be redeemed for $2 worth of fruits and vegetables for every $5 you spend at a participating farmer’s market.

Taking time to plan your meals and make and stick to that grocery list is a great way to start saving money.

Here is a favorite fall recipe to get you started.

Harvest Millet Recipe

This recipe is full of cancer fighting ingredients. It contains millet, a small yellow grain with a sweet, mild flavor. It is a good source of fiber and protein, which will keep you fuller on fewer calories. Just one cup of dry millet yields 3 cooked cups; it comes packaged as well as in bulk. Butternut Squash is more than decoration; it is an excellent source of vitamin A, beta-carotene, potassium, vitamin C and fiber. Walnuts contain omega 3 fatty acids, which fight against heart disease and are abundant in Gamma-tocopherol, a form of vitamin E that may help fight against breast, prostate and lung cancer.

Ingredients:

1 cup of millet
3 cups of water
2 lb. butternut squash, peeled, seeded and cut into ½ inch pieces
1 med. onion, thinly sliced
3 tbsp. olive oil
¼ tsp. nutmeg
½ tsp. salt
½ tsp. pepper
1/3 cup dried cranberries
½ cup chopped walnuts or pecans
1 Tb. dried parsley

Directions

Place 1 cup of millet and 3 cups of water in a large saucepan. Bring to a boil then reduce heat. Cover pan and simmer for 20-30 minutes or until the millet is tender. Drain off any remaining liquid.

Preheat oven to 425 degrees. In a large roasting pan, combine butternut squash, onion, olive oil, nutmeg, salt and pepper. Stir well so all vegetables are coated. Roast until vegetables are slightly browned (around 25 minutes) stirring occasionally. Add vegetables and cranberries to the saucepan with the millet and reheat. Stir in pecans, parsley, salt and pepper to taste.

This is a refreshing recipe for the summer using garden fresh cucumbers, parsley and mint.  Even though the recipe calls for English cucumbers, feel free to use locally grown cucumbers if they are in season.

Taste a slice first to determine if the cucumber needs to be peeled and seeded. The recipe calls for the English variety as the skin and seeds are less bitter. This is a very high fiber, high fluid and low calorie vegetable to enjoy.

Parlsey is usually known as a garnish but it is also vitamin rich and helps with breath and to cleanse the palate.

Mint aids digestion, and is high in antioxidants and anti-inflammatory properties.

Walnuts are a good source of omega-3 fatty acids, a precursor to vitamin E called gamma tochopherol and may be beneficial for sleep as a source of melatonin.

This soup is more of a meal than a side dish. This fat level seems high but it is a healthy monounsaturated fat. If you choose to reduce the fat, add ½ cup of chopped walnuts.

Walnut and Cucumber Gazpacho

Serves 8 (1 cup)

Ingredients

• 4 English cucumbers, roughly chopped
• ½ bunch, parsley
• ½ bunch mint
• 1 bunch scallions, roughly chopped
• ½ small red onion, peeled
• ½ cup extra-virgin olive oil
• 1/3 cup champagne vinegar
• 6 ounces plain yogurt
• 1 cup toasted walnuts
• 1 cup ice
• Salt and freshly cracked pepper, to taste

Directions

Salt the cucumbers and let sit for one hour. Drain off liquid. Combine all ingredients in a blender. Blend until smooth. Serve in a chilled bowl, and garnish, if desired with mint or parsley.

Nutrition information

Calories: 275; Total fat: 23 gm.; Saturated fat: 3 gm.; Sodium: 30 mg.: Total carbs: 14 gm.; Fiber: 3 gm.; Sugar 6 gm.; Protein: 6 gm.

Source: 101 Foods That Could Save your Life! By Daniel Grotto, RD, LDN

Quinoa (pronounced "keen-wah") is a "superfood" with great nutritional value. It is packed with protein, and is a great source of iron and calcium.

This quinoa salad is perfect for a summer day because it is light, and rich with seasonal vegetables and herbs.

 

 

Mediterranean Quinoa Salad

• 1 cup uncooked quinoa
• 2 cups water or vegetable stock
• 1/4 tsp. salt
• 1 small cucumber, seeded and diced
• 6 calamata olives, diced
• 3 sun dried tomatoes, diced
• 1 tbsp. olive oil
• 1/4 cup feta cheese rinsed and crumbled
• 1/2 lemon or 2 tbsp. lemon juice
• 2 tbsp. chopped basil (1 tsp. if dried)
• 1 clove crushed garlic 

Directions
Nutrition information: 120 calories, 4g protein, 16g carbohydrates, 5g fat, 1g saturated fat, 5mg cholesterol, 2g dietary fiber, 180mg sodium, iron 10% of daily vitamins, calcium 4% iron 10% of daily vitamins, vitamin C 6% of daily vitamins, vitamin A 2% of daily vitamins.

This cancer-fighting recipe for Rosemary-Lemon White Bean Dip is perfect to take to a summer picnic or party. And, it's healthy.

Limonene, a compound shown to have anti-cancer properties in laboratory animals, is found in the rind of the lemon.

Rosemary and garlic have a number of phytochemicals with bacteria killing and cancer-fighting properties.

Cannellini beans are a high in fiber and protein. They also contain B6, which may contribute to maintenance of healthy immune function.

 

 

Rosemary-Lemon White Bean Dip

Yields 2 cups


Ingredients

• 2 cups cooked white beans (i.e. cannellini), drained but moist
• 1 to 3 cloves garlic
• ¼ cup + 1 tbsp extra virgin olive oil
• 2 tsp minced fresh rosemary
• The zest of 2 lemons

Directions

1. Put the beans in the container of a food processor with 1 clove of garlic, along with a pinch of salt, blend and add the ¼ cup olive oil in a steady stream to the mixture, until smooth. Add more garlic, to taste.
2. Beat in the rosemary, lemon zest and remaining tbsp of olive oil, add more salt and pepper as needed.
3. Use immediately, can be refrigerated for up to 3 days.

Nutrition Facts/serving: 65 kcals; 4 grams of fat; 2 grams of protein; 1.5grams of fiber; 5 grams of carbohydrates


Recipe credit: Mark Bittman, author of Food Matters Cook Book (2010)

Warmer weather is a perfect time to eat light, and take advantage of vegetables that pack a healthy punch.

This recipe for vegetable slaw's big ingredient is celery. Celery is a good source of vitamin A and contains vitamin C, B1, B2; calcium; iron; magnesium; phosphorus; and potassium.

Celery contains polyacetlyenes, this compound has an anti-inflammatory affect on blood.

Celery leaves work well as a substitution for parsley, and fennel contains phytochemicals that have been shown to have anticancer, anti-inflammatory and digestive properties.

Springtime Vegetable Slaw

Servings: 8
Ingredients:

• 1 package(16 oz) of shredded broccoli or cabbage slaw
• 1 cup shredded carrots (about 2-3 medium carrots)
• 1 cup thinly sliced fennel or celery
• 1 large red pepper, julienned
• 2 small zucchini, julienned
• ½ c canola or soybean oil mayonnaise
• ¼ c fresh-squeezed orange juice
• ½ tsp grated orange rind
• 1 tsp celery seed
• Coarse salt and freshly ground pepper to taste

Directions:

1. Combine the first five ingredients in a large bowl
2. Combine the mayonnaise and the rest of the ingredients until coated thoroughly
3. ~ to “kick it up a notch” try adding prepared horseradish in lieu of the celery seed, orange juice, and orange rind

1 cup serving: 145 calories, 4 grams of fat, 4 grams protein, 5 grams fiber, 120 mg sodium, 14 grams of carbohydrates

Recipe from Eat, Drink, and Be Healthy by Walter C Willet

After a head or neck cancer diagnosis, eating obstacles can make it difficult to maintain weight and get adequate nutrition. This may be due to the pain caused by the tumor or from surgical changes to the oral cavity making it difficult to chew and maneauver or swallow food.

Dietitians at the Joan Karnell Cancer Center and the Abrahmson Cancer Center work closely with speech and swallowing therapists to determine patients’ needs and challenges with eating. Those with head and neck cancer should seek support from a registered dietitian to make their nutritional needs are being met during treatment.

This recipe for white beans and pasta is great because it provides substantial calories from the pasta and oil. The oil helps foods glide down the throat easier, and the beans add a good texture, while providing quality protein.

This recipe can also be pureed, making it even easier to swallow for people with head and neck cancer.

White Beans and Pasta

Ingredients:

• 2 cans cannellini beans (white beans)
• ½ medium yellow onion
• 2 ½ cups chicken stock
• 3 to 4 tablespoons of olive oil
• Orzo, or other small pasta, cooked and drained
• Parsley and basil to taste

Directions:

1. Dice onion.
2. Drain and rinse 1 can of beans
3. Add 2 tablespoons of oil to pan
4. Over medium heat, sauté onions until soft
5. Add beans and chicken stock
6. Simmer for 15 minutes
7. Save mixture whole, or puree/blend bean mixture to a smooth consistency, add remaining oil while blending
8. Add herbs either before or after blending
9. Toss with pasta, or add pasta to blender to puree and enjoy.

Nutritional Information: 1/2 cup sauce = 220 calories, 7 gm. Protein, 12 gm. Fat 1 cup pasta = 180 calories, 6 gm. Pro, 1 gm. fat

Recipe contributed by Joan Levicoff, MA, CC-SLP/L, a speech and swallowing therapist with Good Shepherd Penn Partners.

Potatoes are a rich source of vitamin C and potassium. They contain lectins, which are proteins that have been studied for inhibiting tumor growth.

Mint’s phenolic phytochemical may help prevent cancer and peas which add a touch of sweetness to this as well as an assortment of cancer fighting phytonutrients.

Potatoes, Peas and Mint

Ingredients:

• 1 ¼ lbs baby red skin potatoes      
• ½ cup fresh or frozen peas
• 2 tbsp olive oil
• 1/3 c. chopped mint leaves
• ¾ tsp coarse salt
• Freshly ground pepper

Directions:

1. Cook 1 ¼ lbs baby red potatoes in a pot of boiling water until easily pierced with a fork (11-14 min); drain.
2. Halve potatoes.
3. Simmer or microwave ½ cup fresh or frozen peas with water until tender (2-4 min).
4. Drain peas reserving ¼ c of the cooking liquid.
5. Using a food processor or fork, crush peas with 1tbsp of olive oil and 2 tbsp of the reserved cooking liquid, gradually stir in the rest of the reserved cooking liquid until mixture is thick and chunky.
6. Toss potatoes with pea mixture, 1/3 c chopped mint leaves, ¾ tsp salt and some freshly ground pepper.
7. Drizzle with 1 tbsp olive oil.

Serves 4


To learn more about nutrition and cancer, make an appointment with a dietitian at the Joan Karnell Cancer Center or the Abramson Cancer Center.

Nutrition facts per serving: 145 calories, 4 grams of fat, 25 grams of carbohydrates, 231 mg sodium, 4grams of protein, 4 grams of fiber

Recipe from Martha Stewart Magazine(2011) www.marthastewart.com
Nutrition information from David Grotto’s 101 Foods that could save your life.(2008).& The George Mateljan Foundation: www.WHfoods.com  

This delicious recipe is low in fat and rich in cancer-fighting ingredients like tomatoes, chickpeas, artichokes, herbs, spices and whole grains. Perhaps the best thing about this recipe is that it is quick and easy, which is perfect for someone who doesn’t have a lot of energy or time.

 

 

Savory Moroccan Soup

Cook time: 15 minutes
Prep Time: 8 minutes
Servings: 4

Ingredients

3 c low-sodium chicken or vegetable stock
1 can(14.5 oz) no-salt-added diced tomatoes with juice
1 c zucchini, sliced into half circles
1 c canned chickpeas, rinsed and drained
4 artichoke hearts, cut in half (frozen or packed in water and drained)
½ c whole wheat couscous
1/4 c fresh parsley, chopped (or 1tbsp dried parsley)
1/4 c raisins
2 scallions, thinly sliced (including green tops)
¼ tsp cinnamon
¼ tsp cayenne
½ tsp dried basil
½ tsp dried oregano

Directions

Bring stock plus 1 cup of water to a rolling boil. Reduce heat, add remaining ingredients, and simmer uncovered about 5-7 minutes. Add salt and pepper to taste and serve

Nutrition per serving: 250 cal, 2.5 grams of fat, 8 grams of fiber, 13 grams of protein

Recipe from Women’s Health Magazine (January/February 2010)

Carly Roop RD, CSO, provides nutrition education and support to patients and their families at Joan Karnell Cancer Center. She addresses nutrition-related side effects from chemotherapy and radiation as well as nutrition for survivorship, and provides educational nutrition programs, which are open to patients as well as the community.

This cancer-fighting recipe for scones is healthy because it is made form whole grains, is lower in fat and is high in protein. These are a great, make ahead and freeze breakfast item, and are also great for a snack or with a cup of tea.

Multi-grain scones

Makes 6 to 9 scones

Ingredients
1 egg                           
½ cup oats
½ cup sugar                   
1 cup white flour
¼ cup canola oil                   
½ cup wheat flour
½ cup skim/reduced-fat milk       
¼ cup wheat germ                           
2 Tbsp. Millet or Amaranth
¼ tsp. salt
½ tsp. baking soda
2 tsp. baking powder
½ tsp. cinnamon

Directions

1. Preheat oven to 375 degrees F.  Center rack in oven.
2. Whisk together the egg, sugar, oil and milk in a bowl.
3. In a separate bowl mix the dry ingredients and stir together with a spoon or fork.
4. Slowly add the dry ingredients to the wet ingredient bowl to create dough.
5. Light grease or spray a baking pan or cookie sheet.  Scoop the dough onto the cookie sheet a tablespoon at a time to make 6 to 9 scones.
6. Bake for 15-20 minutes until the top is golden brown.
7. Remove from the oven and cool on a wire rack.

Serve with marmalade or fruit spread.  If not using the same day,  individually wrap each scone in a piece of foil after they have cooled.  Place in a plastic bag in the freezer.  To heat, place the scone in a paper towel and microwave for one minute to reheat.

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


She conducts cooking programs and group counseling sessions for cancer survivors.

Try incorporating more meatless meals in to your everyday dinners.  This gratin is a wonderfully warming dish.  It can be quite filling and is a great one pot meal in itself.  The beans, greens and tomatoes have cancer fighting properties along with the garlic. The herb thyme in addition to it’s wonderful fragrance, has potential antibacterial properties. If you only have dried thyme available, try substituting ¼ tsp. of dried thyme or more depending on your taste preference.

White Beans and Winter Greens Gratin

Ingredients
1 cup white beans (cannelloni or great northern - use canned beans to save time)
1 bay leaf
1 sprig thyme
1 teaspoon salt
1 large bunch winter greens (mustard, chard, turnip, or a mixture)
2 tablespoons light olive oil
2 garlic cloves, finely chopped
1 cup peeled, seeded, and chopped tomatoes
1/2 teaspoon salt
1/2 cup chicken stock, homemade or canned
Topping:
1 cup of fresh bread crumbs
3 tablespoons light olive oil
1/8 teaspoon salt

Directions
If using dry beans, soak the white beans in 4 cups of cold water for 8 hours or overnight. In a medium pot, add the drained beans, 3 cups of fresh water, and the bay leaf and thyme sprig Simmer the beans for 45 minutes, and then add the salt. Continue cooking for another 15 to 20 minutes or until the beans are tender but not mushy. There should be no more than 1/2 cup of liquid left in the pot. Remove bay leaf and thyme.

Preheat the oven to 350 degrees F. Remove the stalks from the greens and wash and dry leaves. Stack them and cut crosswise into ribbons. In a large pan, sauté and the garlic in oil for approximately 7 minutes or until tender. Add the tomatoes and salt. Mix the beans and their cooking liquid, and the greens. Add some chicken stock if the mixture seems dry and spoon into a 9-inch round or a 10-inch oval oiled gratin dish.

Prepare the topping: Mix the bread crumbs with the remaining 4 tablespoons of oil and 1/4 teaspoon of salt and spread evenly on top of the bans. Bake in the oven for 40 to 50 minutes. Served with a crisp, green salad or a salad of shared fennel and pears, this is a welcome dish for a cold winter day. If you like add some sautéed pancetta or little pieces of harm to the greens and beans mixture before turning it into the grain dish.

Serves 4.

Nutrient analysis for 8 servings: 200 calories, 7g protein, 6g fiber, 1g fat, 250mg sodium.
Adapted from Greens: A Country Garden Cookbook by Sibella Kraus.

This recipe for miso soup has great cancer-fighting ingredients. Garlic, carrots, cabbage, mushrooms, ginger and 2 forms of soy are all cancer-fighting foods.

Ginger and garlic are anti-inflammatory foods; carrots are full of carotenoids, an antioxidants; cabbage has indole 3 carbinol and sulforaphan – natural detoxification compounds; mushrooms may help the immune system with beta glucans and tofu and miso come from soybeans.

 

Miso Soup

Ingredients:
3 tablespoons dark miso paste
1 tablespoon canola oil
1 celery rib (about 2 ounces), sliced thin
1 medium red onion (about 5 ounces), sliced thin
1 garlic clove, peeled and crushed
1 medium carrot (about 3 ounces), peeled and sliced thin
2 cups shredded white, savoy, or Chinese cabbage
1 cup sliced mushrooms
½ teaspoon grated fresh ginger
2 teaspoons rice wine vinegar or sherry vinegar
1 tablespoon tamari (a Japanese soy sauce)
Salt and freshly ground black pepper
2 teaspoon brown sugar
½ pound extra-firm low-fat (lite) tofu, cut into small cubes
2 scallions, sliced thin, for garnish
Serves 4 to 6


Directions:
1. In a large bowl, dissolve the miso paste into 6 cups boiling water or whatever the package instructions call for – usually 1 tablespoon miso for 2 cups water. Stir to combine well. Set aside.
2. Heat the canola oil in a large nonstick saucepan over medium-high heat. Add the celery, onion, and garlic and cook, stirring often, for 5 minutes.
3. Add the carrot, cabbage, and mushrooms.  Continue cooking for 15 more minutes; lower the heat if necessary and stir often to prevent browning.
4. Add the ginger and miso-water mixture, bring to a boil, then reduce the heat so the mixture simmers.
5. Cook for 15 to 20 minutes, then season with the rice wine vinegar, tamari, salt and pepper to taste, and brown sugar.
6. Add tofu 1 to 2 minutes before serving. Garnish with scallions.


One serving (based on 4 servings): 135 calories, 8g protein, 15g carbohydrates, 5g fat, 4g fiber, 0g saturated fat.

Source: Laura Pensiero, RD, co-owner, Gigi Trattoria, Rhinebeck, New York; Nutritionist, Strang Cancer Prevention Center.

Grilling is a great way to spice up your dinner routine. But grilling meat, poultry or fish can also expose you to carcinogens, cancer-causing agents.

When fat from meat drips into the flame, it creates smoke filled with polycyclic aromatic hydrocarbons. This smoke coats the food, which we ingest.

Another type of carcinogen is formed when meat is cooked over high heat. Extreme temperatures create a reaction in the meat that produces a cancer-causing effect.

The good news is that if you take a few precautions, you can enjoy the fun and food of outdoor cooking and stay healthy, too.

By using marinades and herb rubs on meats, poultry and fish during grilling, not only are you adding a lot of flavor, but you're providing protection from the formation of carcinogens.

Here are two recipes for marinades perfect for the grill:


HERB PACKED VINAIGRETTE

• 2 Tbsp. red wine vinegar
• ½ Tbsp. chopped shallots
• 2 cloves chopped garlic
• 2 tsp. each: chopped fresh basil, tarragon, oregano and parsley
• Salt and pepper to taste
• ¼ c. extra virgin olive oil
• 4 cups of salad greens

Combine vinegar, shallots, garlic, herbs, salt and pepper. Whisk in olive oil in a medium bowl.

Just before serving, toss the greens with half of the mixture. Store the other half in the refrigerator for later use as a marinade. This will keep for 2-3 days.

HERB AND SPICE RUB

• 1 Tbsp. each chopped fresh basil, tarragon, marjoram, thyme, rosemary and parsley
• 1 Tbsp. ground pepper, cumin, curry powder and ground coriander
• ½ tsp. cayenne pepper
• 1 Tbsp. maple sugar
• ½ tsp. salt

The above rub can be used for grilling meats, poultry and fish. Will accommodate approximately 1 lb. to 1 ½ lb. of meat.

Content provided by the Joan Karnell Cancer Center

Content for this post provided by Joan Karnell Cancer Center.

This chicken pot pie has been “enhanced” with cancer fighting ingredients by Diana Dyer.  Diana is a three-time cancer survivor and an inspiration for cancer survivors everywhere.  Her website, cancerrd.com is a wonderful resource if you are seeking to take charge of the way you eat and live.  In addition, her entertaining blog http://www.365daysofkale.com/ includes more great recipes.

• 2 tbsp. olive oil + 1 tsp. olive oil
• 3 tbsp. whole wheat pastry flour
• 1 can (14 oz) veggie broth (if using homemade veggie stock, may need to add salt to taste)
• 1/2 teaspoon turmeric
• 2-3 teaspoon fresh rosemary
• 12 oz. soy milk (unflavored)
• 1 medium yellow onion, sliced
• 16 ounce bag mixed frozen veggies, thawed and drained
• 1/2 -16 ounce can of beans (ex: Adzuki beans - save the other half to add on top of a homemade pizza later in the week or add to a can of ready-to-eat soup)
• Tabasco sauce - just a few drops is enough for a slight kick
• 1 whole chicken breast (3/4 pound), roasted and cut into cubes (can use leftovers)
• 2-3 sheets of phyllo dough (thawed)
• 1 egg white, slightly beaten

Content provided by the Joan Karnell Cancer Center
 
Many foods have cancer fighting properties, like this chopped kale salad that can be paired with almost any food or can be a meal itself.

• 1 head of kale, chopped or thinly sliced
• 1 red pepper, diced
• 1 green or yellow pepper, diced
• 1 red onion, chopped
• 1 can of chickpeas, rinsed
• 1 can of black olives, pitted and sliced

• 1/4 cup lemon juice
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1/4 teaspoon dried mustard
• Salt and pepper to taste

Content for this post provided by Joan Karnell Cancer Center.

Potato salad isn't just for picnics. This sophisticated version can be used as a side dish for even the fanciest meal. Instead of mayonnaise, we use mustard and wine combined with vinegar and a moderate amount of olive oil. The result is a sharply flavored mix for the potatoes. Small red potatoes – also called new potatoes – are better suited for this dish because they have a firmer texture after boiling than the commonly used russets or baking potatoes. Remember to remove any sprouts before cooking. If you find very small red potatoes, you can leave the skin on and cut them in half.

• 1 1/2 pounds red potatoes, organic if possible
• 1/4 cup Dijon or Dusseldorf mustard
• 1/4 cup dry white vermouth
• 1/4 cup white wine vinegar
• 2 tablespoons extra-virgin olive oil
• 1 yellow onion
• 2 stalks celery
• 2 tsp capers
• 1/2 cup chopped fresh parsley
• Chopped fresh dill to taste
• 1/2 lb steamed green beans, cut in 1-inch pieces (optional)

Meanwhile, prepare dressing in a jar, combining mustard, vermouth, vinegar, olive oil, salt and pepper to taste; shake well.

Drain potatoes, let cool enough to handle, then peel and cut into thick slices. Place in a large bowl. Pour dressing over the potatoes while they are warm, tossing well.

Add chopped onion, sliced celery, capers, finely chopped parsley, dill and, if you like, other chopped vegetables (red bell pepper, radish). Correct seasoning. Chill until served.

If desired, you can toss in lightly cooked fresh green beans as a good last-minute addition. Serves 6

Nutrients Per Serving
Calories: 153.7, Protein: 3.2 grams, Fat: 5.1 grams, Saturated Fat: 0.7 grams, Monounsat Fat: 3.7 grams, Polyunsat Fat: 0.5 grams, Carbohydrate: 23.6 grams, Fiber: 2.7 grams, Cholesterol: 0.0 mg, Vitamin A: 280.1 IU, Vitamin E: 0.9 mg/IU, Vitamin C: 30.5 mg, Calcium: 31.5 mg, Magnesium: 35.9 mg

Source: Andrew Weil, MD. Visit http://www.drweil.com/.

Content for this post provided by Joan Karnell Cancer Center.

As we stated in last week's post, beans are a food that is ripe with phytochemicals, which are natural compounds in food that scientists believe may play a role in cancer prevention. With the summer months approaching, this tasty recipe for "Hot and Smokey Baked Beans" is a perfect side dish to be enjoyed at a barbecue or a family cook out!

Ingredients

• 1 and 1/2 lb. dried great northern white beans (3 and 1/2 - 4 cups)
• 2 cups finely chopped onions
• 1 and 1/4 cup tomato based barbecue sauce
• 12 oz. tomato based salsa
• 1/3 cup firmly packed brown sugar
• 1/4 cup dijon mustard
• 1/4 cup molasses
• 2 tsp. salt

Drain beans. Return to same pot. Cover with cold water. Bring to boil over medium-high heat. Reduce heat to low and simmer about 20 minutes. Add two teaspoons salt and simmer 20 minutes longer. Drain beans reserving 1 and 1/2 cups liquid.
Position rack in center of oven and preheat to 350 degrees. Combine cooked beans, reserved liquid, chopped onion, barbecue sauce, salsa, brown sugar, mustard, molasses and additional salt to taste in same large pot. Cover pot and bake bean mixture one hour. Uncover and bake until bean mixture is very thick, stirring occasionally, about 40 minutes longer.

Recipe provided compliments of Victor R. LeVeque.

Content for this post provided by Joan Karnell Cancer Center.

Seize the moment while asparagus is in season with this easy and delicious recipe. Along with being a good source of vitamins, asparagus is high in the micronutrient glutathione, an antioxidant that is believed to boost immune cells and protect the body from viruses.

Roasted Lemon Asparagus

Ingredients:

• 2 bunches of asparagus, tough ends trimmed
• 2 lemons, sliced thin
• 2 Tbs. olive oil
• 4 tsp. chopped fresh oregano or 1 tsp. Dried
• ½ tsp. salt
• ½ tsp. Fresh ground pepper

* Preheat oven to 425 degrees F