7-Minute Healthy Sautéed Crimini Mushrooms

Enjoy this easy-to-prepare recipe that complements many of your favorite dishes and is a great addition to your Healthiest Way of Eating. You will also be enjoying a rich source of health-promoting selenium, vitamin B12, and copper along with the great flavor of crimini mushrooms.

Prep and Cook Time: 15 minutes

Ingredients:

• 1 lb medium crimini mushrooms, sliced
• 3 TBS low-sodium chicken or vegetable broth
• Mediterranean Dressing
• 3 TBS extra virgin olive oil
• 1 tsp lemon juice
• 2 medium cloves garlic
• sea salt and pepper to taste
• Optional:
• 2 TBS fresh rosemary
• few drops of tamari soy sauce
• Serve with sautéed onions, green peas, or almost any of your favorite vegetables.

Directions:

1. Chop or press garlic and let sit for 5 minutes to enhance its health-promoting properties.
2. Heat 3 TBS broth over medium heat in a stainless steel skillet.
3. When broth begins to steam, add the sliced mushrooms and sauté for 3 minutes. They will release liquid as they cook. As crimini mushrooms are not as watery as other button mushrooms, it is best to stir constantly for the last 4 minutes. The liquid will evaporate, and the mushrooms will become golden brown but not burned.
4. Transfer to a bowl. For more flavor, toss crimini mushrooms with the Mediterranean dressing ingredients(and any of the optional ingredients you would like to add) while they are still hot. The dressing does not need to be made separately.

Serves 2

Healthy Cooking Tips:

• To prevent overcooking crimini mushrooms, it is best to use a timer.
• To melow the flavor of garlic, add garlic to crimini mushrooms for the last 2 minutes of sautéeing.

© 2001-2009 The Geor

Food of the Week . . . Crimini Mushrooms

Did you know that a 5-ounce serving of crimini mushrooms contains only 31 calories and is a great source of all of the B vitamins? B vitamins are essential for reducing cholesterol levels, helping to prevent Alzheimer's and cardiovascular disease, and for energy production. Crimini mushrooms are an excellent source of riboflavin, pantothenic acid and niacin, as well as a very good source of thiamin and vitamin B6, and a good source of folate, all of which are B vitamins necessary for carbohydrate, protein and fat metabolism. Riboflavin (vitamin B2) plays at least two important roles in the body's production of energy. It is part of a molecule that allows oxygen-based energy production to occur. It is also necessary for the recycling of glutathione, an internally produced antioxidant that protects our energy-producing mitochondria from oxidative damage. Pantothenic acid (vitamin B5) also plays an important role in the prevention of fatigue since it supports the function of the adrenal glands, particularly in times of stress. Niacin (vitamin B3) is necessary for the conversion of the body's proteins, fats, and carbohydrates into usable energy. Although most of us enjoy mushrooms as a tasty addition to many recipes, we seldom recognize them as a powerhouse of nutrients. So, enjoy crimini mushrooms as a part of your Healthiest Way of Eating, not only for their great flavor, but also for their energy-boosting nutrients!

Philippine Mung Beans in Coconut Milk

This can be a side dish or a main meal if served over rice. Mung beans are more easily digested than most beans and digestion is further aided by the ginger. With brightly colored chard and red bell pepper, this is a meal rich with antioxidants!


Serves: 6 Prep: 10 minutes
Cooking: 75 minutes
(15 minutes if beans are cooked ahead)

1 1/2 cups dried Mung beans
1-1 1/2 cups of finely chopped onions
2 tablespoon vegetable oil
1/2 teaspoon salt
2 tablespoons finely minced peeled ginger root
1-2 tiny fresh or dried chilies minced
4 garlic cloves
14 oz can coconut milk (light or regular)
1 tablespoon soy sauce
2 cups finely chopped rainbow chard
1 large red bell pepper

Soak the beans in plenty of water for several hours, drain and then cook
them in fresh water until soft, about an hour. Drain.
When the Mung beans are almost done, sauté the onions in oil with salt.
When the onions are translucent, add the ginger, chilies and garlic and
simmer on low heat several minutes. Add the coconut milk and simmer for 5
minutes.
In a large pot, combine the above mixture and the beans. Add the soy
sauce and the greens and stir until the greens just wilt. Remove from pot
at once. Taste for saltiness and add more soy sauce if needed.


Adapted By Mary Purdy from Sundays at Moosewood Restaurant- (Simon & Schuster
1990)

Miso Stir-Fry

Miso is a great way to extra flavor and nutrition to your diet. This versatile stir-fry recipe can be adapted to any of your favorite vegetables or whatever you may have on hand— in fact the more variety, the more nutritional value. Enjoy!

Prep and Cook Time: 25 minutes

Ingredients:

• 1 TBS dried hijiki* or arame seaweed, soaked* in 3/4 cup warm water (save water)
• 1 medium onion, cut in half and sliced thick
• 1 TBS minced fresh ginger
• 3 cloves garlic, pressed
• 1 medium sized carrot, peeled and sliced very thin
• 2 cups small broccoli florets, about 1/2-inch pieces
• 1 cup shredded green cabbage
• 4 oz firm light tofu, cut into 1/2-inch cubes
• 2 TBS light miso
• 2 TBS tamari (soy sauce)
• 2 TBS rice vinegar
• salt and white pepper to taste
• 1 tsp toasted sesame seeds
• *For more on safety issues regarding sea vegetables, see The safety factors regarding sea vegetables, such as hijiki

Directions:

1. Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
2. Rinse and soak hijiki or arame seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
3. Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
4. Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don't worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.
5. Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu.
6. Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.

Serves 6

Serving Suggestions:

• Serve with Brown Rice

Healthy Cooking Tips:
Make sure your vegetables are cut and ready before you start to stir-fry. By slicing your carrots thin and cutting broccoli into small florets they will cook al dente-soft outside and crisp inside. Also, the cabbage will start to release water and dilute the flavor of your dish if you cook it too long. Slicing it thin and only cooking it for a couple minutes prevents it from releasing excess liquid.

Nutty Millet Porridge

Millet is a high protein, whole grain. Allergen-free and great for special diets, this nutty, sweet hot breakfast cereal will nourish you on a cold winter morning.

½ cup dry hulled millet
2 ½ cups water
Pinch of sea salt
½ teaspoon sesame seeds
1 tablespoon sunflower seeds, crushed
2 teaspoons butter
2 tablespoons maple syrup
1/8 cup of dried fruit (cranberries, raisins, or currants)

Heat a dry pot to medium. Add millet. Stir grain with a wooden spoon. After a few minutes the grains will begin to pop and give off a nutty aroma. Add water and salt. Bring to a boil. Simmer for approximately 20 minutes, stirring occasionally. Millet will soften like a porridge. Stir in sesame and sunflower seeds. Add butter and maple syrup. Taste and adjust salt or syrup. Ladle into your favorite breakfast bowl. Top with dried fruit of your choice.
Prep time: 20 minutes
Serves: 1-2

Copyright 2009, Genevieve Sherrow, Original Recipe.

MILLET GARLIC MASH

Millet is a high protein, whole grain. Allergen-free and great for special diets this dish is a great alternative to mashed potatoes.

½ cup dry hulled millet
2 ½ cups water
Pinch of sea salt
½ teaspoon sesame seeds or “Gomasio” ( sesame and sea salt and garlic combine)

2 cloves of garlic – mashed or cut up finely
2 teaspoons butter/olive oil

Sprinkle of pepper

OPTIONAL: Herb or spice of your choice or for “cheesy” flavor add 1 tablespoon of nutritional yeast or to taste.


Heat a dry pot to medium. Add millet. Stir grain with a wooden spoon. After a few minutes the grains will begin to pop and give off a nutty aroma. Add water and salt. Bring to a boil. Simmer for approximately 20 minutes, stirring occasionally. Millet will soften like a porridge. Stir in sesame and garlic. Add butter/ taste and adjust salt Ladle into your favorite breakfast bowl. Mix in any other spices of your choice: cayenne, curry,, cumin, rosemary, nutritional yeast

Prep & cook time: 20 minutes
Serves: 1-2

Original Recipe by Mary Purdy – adapted from original sweet millet recipe by Genevieve Sherrow

Mediterranean Lentil Salad

This easy to prepare Mediterranean-style recipe makes a great side salad or a perfect vegetarian lunch or dinner for your Healthiest Way of Eating. It provides you with a wealth of health-promoting vitamins and minerals including 220% of the daily value (DV) for vitamin K, 135% DV for vitamin C, 107% DV for molybdenum and 79% DV for vitamin A. Enjoy!

Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr Ingredients: 3/4 cup dried green lentils (you want to end up with 2 cups cooked) 2 cups water 3 oz canned/jar roasted bell peppers*, chopped 2 TBS finely minced onion 2 medium cloves garlic, pressed 1/2 cup chopped fresh basil 1/3 cup coarsely chopped walnuts 3 TBS balsamic vinegar 1 TBS fresh lemon juice 2 TBS + 2 TBS extra virgin olive oil salt and cracked black pepper to taste 1 bunch young dandelion leaves or arugula, chopped * If you prefer, you can roast the bell peppers yourself

Directions:

1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar, and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
5. Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Serves 4

Healthy Cooking Tips:
If you want to roast your bell peppers yourself, preheat broiler on low and place peppers on sheet pan on rack in middle of the oven. Roast peppers under broiler until blistered on all sides. Do not coat with oil as peppers roast very well when dry. Place in a bowl and cover for about 10 minutes. This will make it easier to peel. Peel and chop.

Sauteed Greens with Yellow Peppers

Kale is a powerhouse of nutrients- rich in folate, Vitamin K, and many disease fighting anti-oxidants like lutein and zeaxanthin. Coupled with yellow peppers which are rich in beta carotene and Vitamin C these greens are extremely beneficial for eye health and immune system function.

INGREDIENTS

1 ½ tablespoons Olive Oil

3 cloves garlic - chopped

½ yellow pepper – chopped and seeds removed

2 cups Kale – chopped

1 tablespoon Eden Organic tamari soy sauce

1/8 cup water

Black pepper or sesame seeds to taste

Sautee garlic in olive oil for 1 minute. Add chopped peppers and continue to stir for 3 minutes. Add chopped kale and tamari sauce. Stir and then cover for 3 minutes. Add water, lower heat and cover for 5 more minutes. Sprinkle on a dash of pepper or sesame seeds if desired. Serve.

Preparation time: 5 minutes

Cooking time: 12 minutes

Serves: 2-3

Original Recipe by Mary Purdy

Mediterranean Quinoa Salad

Often called the “supergrain” by nutrition aficionados, quinoa hails from South America. A wonderfully energizing grain, it is one of the few that contains all the amino acids necessary to make a complete protein. It is also a wonderful source of potassium, iron and B-vitamins. This dish is easy, flavorful, and ideal for those avoiding wheat/gluten.

INGREDIENTS
1 cup dry quinoa
2 cups water
Pinch of salt
½ cup Greek olives (pitted & chopped)
½ cup crumbled feta cheese (leave out if you are dairy free- or you can try sheep’s/goat’s feta which may be easier to digest)
½ cup tomato or sundried tomato (chopped) (Leave out if you are sensitive to tomatoes- or replace with cucumber or red peppers)
2 tablespoons olive oil
1/3 cup cilantro (chopped)
2 cloves garlic (chopped)
1 tablespoon brown rice vinegar
Salt and pepper to taste

Rinse quinoa. Place quinoa in pot with 2 cups of water and dash of salt. Bring to boil. Lower heat, cover and simmer for 15 minutes until fluffy. Place in large bowl. Add the remaining ingredients and mix together. You can serve immediately or place in refrigerator for 1 hour for a cold salad.

Preparation time: 20 minutes
Makes 2-3 servings
Original recipe by Mary Purdy

MASHED CAULIFLOWER & MILLET

This recipe is a sneaky way to eat cauliflower, a star vegetable in the cruciferous family. Cruciferous vegetables contain unique cancer-fighting phytochemicals called isothiocyanates.

Directions Makes 8 servings 1 cup chopped onion 1/4 cup vegetable broth or water 2 cups dry millet, quinoa, couscous, or grain of your choice 4 cups chopped cauliflower (about 2 heads) 1/2 teaspoon sea salt water for cooking 2 cups of selected grain Sauté onion, using broth or water, 2 tablespoons at a time as needed to prevent sticking, for 3 minutes. Add grain and toast for 5 minutes. Add cauliflower, salt, and water. Cover pot and cook until grain has absorbed all the water. When the grains are done, mash the mixture together with a potato masher. Add a little additional water if necessary in order to get a smooth consistency.

Magnificent Miso Soup

Miso, a paste made from soybeans, is a traditional food in Japan and is also used in the macrobiotic diet. It has been touted for its anti-cancer properties as well its ability to rid the body of radioactive compounds and preserve beautiful skin. With the addition of the ingredients below, this soup is a powerhouse of nutrition and immune boosting elements.

3 cups of water

½ sweet potato, chopped into small thin slices

½ cup of dried or fresh shiitake mushrooms, stems removed

2-3 strips of dried wakame, cut into small pieces

3 tablespoons of miso paste (I like West Braes’ Organic Mellow) Add more/less to taste

1/8 cup of water for miso paste mixture

½ medium sized onion, chopped

2 medium sized stalks of Kale or chard chopped

1 carrot chopped

1/3 package of soba noodles or ¾ cup pre-cooked brown rice

1 cup of fresh spinach or watercress, chopped

½ tablespoon of sesame seeds

Heat water in a medium sized pot. Throw in the thinly sliced sweet potato and let simmer for 5 minutes. Add shiitake mushrooms (if using dried, if not add them last with watercress/spinach) and wakame and chopped onion and let simmer on medium heat for 5 more minutes allowing them to soften. While that simmers, place the miso paste in a bowl with 1/8 cup in water. Stir together until the paste has dissolved and any large clumps are gone. Set aside. Then chop up the kale/chard into small pieces and the carrot and add both to simmering broth. Continue to simmer for 3 more minutes. Next add the soba noodles or water into the water. Continue to simmer for 4 more minutes. Stir periodically. Add and stir in the chopped spinach/watercress and continue to simmer soup for 1-2 more minutes. Remove the pot from the stove and stir in the miso paste mixture that has been set aside until it has blended well with the soup. (Note: do not allow miso to boil as it will destroy its healthy enzymes!) Sprinkle sesame seeds on top of soup and serve.

Preparation Time: 20 minutes

Makes 2 hearty servings

Original recipe by Mary Purdy

Indian-Style Lentils

Combine this tasty lentil dish with rice for a hearty vegetarian meal to add to your Healthiest Way of Eating. It will provide you with a complete protein as well many health-promoting nutrients. You will enjoy 131% of your Daily Value (DV) for vitamin A, 82% DV for fiber and 77% DV for manganese.

Prep and Cook Time: 20 minutes Ingredients: 1 medium size onion, diced 1 TBS vegetable broth 2 cloves garlic, minced 1 tsp ginger 1/2 tsp turmeric 1/2 tsp salt 1 cup canned diced tomatoes 2 cups canned or home-cooked lentils 1 cup frozen spinach

Directions:

1. Dice onions and mince garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
2. Healthy sauté onion in 1 TBS broth for 3 minutes.
3. Add garlic, ginger, turmeric, salt, tomatoes and lentils.
4. Simmer covered for 5-7 minutes.
5. Add 1 cup frozen spinach and continue simmering for 2 more minutes.

Serve over brown rice.

Serves 2

Healthy Cooking Tips:
If you haven't pre-thawed the frozen spinach, cook for an additional 2-3 minutes.

Lentil Sweet Potato Soup

Sweet potatoes combine well with just about any food. In this recipe, sweet potatoes plus lentils make a tasty soup.

Preparation time: 25 minutes preparation. Cook time: 50 minutes cooking time (majority of cooking time requires minimal monitoring).

Serves four as a main dish.

Ingredients

• 2 tablespoons olive oil
• 1 tablespoon sesame oil
• 2 large red onions, diced
• 4 garlic cloves, minced (to save time, you can use minced garlic in a jar)
• 1½ teaspoons dried thyme
• 10 cups vegetable stock (to save time, use vegetarian bouillon cubes to make vegetable stock; omit salt if you use bouillon)
• 1¼ cups green, brown, or red lentils
• 2 stalks of celery, sliced
• ½ cup minced fresh parsley, divided
• 2 medium sweet potatoes (1 pound), peeled and diced
• ½ teaspoon salt (omit salt if you use bouillon instead of fresh vegetable stock)
• Freshly ground pepper to taste

Instructions

• In a large pot, warm the olive and sesame oils over medium-high heat. Add onion. Sauté while stirring lightly until onions are soft (5-7 minutes).
• Add garlic and thyme. Cook for an additional 2-3 minutes. Do not overcook garlic. If garlic starts to brown, turn down the heat.
• Raise the heat to high. Stir in stock, lentils, celery, and ¼ cup of the parsley.
• Bring mixture to a boil, then reduce the heat to a simmer.
• Cook, uncovered, for 30 minutes.
• Add the sweet potatoes and cook 20 more minutes, or until the sweet potatoes are tender.
• Remove 2 cups of the soup and place in a blender. Carefully blend until thick and smooth. CAUTION: Be very careful when blending, letting steam and heat escape every few seconds by lifting blender lid slowly throughout blending. If steam and heat build up, the lid can blow off the blender (skip the blender step if thinner soup is desired).
• Return the blended soup to the pot with the remaining ¼ cup parsley. Stir and cook 1 more minute to blend.
• Add fresh ground pepper to taste.
• Serve and enjoy!

Per serving: 380 calories; 45 grams of carbohydrates; 18.5 grams of protein; 14 grams of fat; 15 grams of fiber

French Lentil Spread

Spread on toast, crackers or veggies,. Enjoy!

Preparation time: 20 minutes
Makes 2 cups

2 tablespoons walnuts
1 cup cooked French lentils*
2 mushrooms, sliced
1 scallion, sliced
1 clove garlic
1 tablespoon whole grain mustard
1 tablespoon gluten-free tamari
½ tablespoon black pepper
Water

Grind walnuts first in small electric grinder. Place ground nuts, lentils, mushrooms, scallions, garlic, mustard and tamari in food processor and blend until smooth. Add a little water if desired to get the consistency you desire. This spread will keep in the refrigerator for several days.

*You will need to prepare basic cooked lentils before making this spread. Remember that lentils do not need to be soaked. One-half cup dry lentils will make about 1.5 cups cooked. Using stock instead of water will enhance the flavor. Bring lentils and water to a boil and let simmer for 15-20 minutes. Adding a bay leaf to lentils while cooking will also add flavor and digestibility.

Original recipe by Cynthia Lair.

Lentil Burgers

Prep Time:	10 minutes
Cooking Time:	1 hour
Yields:	8 servings
Ingredients:	3 cups water 2 cups lentils 1 medium onion, chopped 1 tablespoon olive oil 2 cloves garlic, minced 1/2 cup fresh cilantro, finely chopped 2 tablespoons tamari soy sauce 1 tablespoon umeboshi vinegar
Directions:	1. Boil water. 2. Add lentils, reduce heat to simmer and cook uncovered for 40 minutes until lentils become soft and lose their shape. 3. While lentils are cooking, sauté onion and garlic in olive oil for 10 minutes. 4. Add garlic and continue sautéing another 5 minutes. 5. Remove from heat and set aside with remaining ingredients. 6. Preheat the oven to 400 degrees. 7. When the lentils are finished, transfer to large mixing bowl and cool in freezer for 10 minutes. Remove from freezer and add all other ingredients and mix well. 8. Form into patties, 4 inches in diameter and ¾-inch thick. 9. Place patties on a lightly oiled cookie sheet and cook 10-15 minutes in the oven.

Lentil Artichoke Stew

From The Cancer Project

Directions Makes 6 servings 1/4 cup vegetable broth 1 onion, chopped 2 large garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon ground coriander 1 cup dry (uncooked) red lentils (3 cups cooked) 1 bay leaf 2 cups water juice of 1 lemon 2 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice 1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can) 1/4 teaspoon crushed red pepper (optional) 1/4 teaspoon salt, or to taste 1/4 teaspoon black pepper, or to taste Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Latin Seitan Stew

The bell peppers in this dish add vitamin C, an antioxidant that plays an important role in boosting the immune system. This dish also contains seitan, a fat-free, high-protein food made from wheat gluten, often used as a substitute for meat. Seitan can be found in health food stores and some large grocery chains. If you’re unable to find seitan, you can substitute 1 cup of cooked lentils in this recipe.

Directions Makes 8 to 10 servings Sofrito: 1/2 onion, chopped 3 garlic cloves, minced 1 red bell pepper, chopped 1 green bell pepper, chopped 1/2 onion, chopped (in addition to sofrito) 2 garlic cloves, crushed 2 cups vegetable broth, divided 3 celery stalks 1/2 cup mashed or blended tomatoes 4 carrots, chopped 2 cups fresh green beans 2 bay leaves 2 teaspoons dried thyme 2 teaspoons dried rosemary 10 red or white small potatoes, chopped into 2-inch cubes 3/4 cup dry millet or quinoa 8 cups water 3 cups chopped tomatoes 1 teaspoon sea salt 2 tablespoons tamari or soy sauce 2 teaspoons ground cumin 1/2 cup red cooking wine 1 8-ounce package seitan, cut into 1-inch pieces 1 1/2 cups green peas Cornstarch or kudzu powder to thicken (optional) Cook the sofrito ingredients (onion, garlic, and bell peppers) with onion, garlic, and 1/4 cup vegetable broth. Stir for 2 minutes. Add celery and mashed tomatoes and cook for a few minutes. Add carrots, green beans, bay leaves, thyme, and rosemary. Stir for 3 minutes. Add potatoes, millet or quinoa, water, and remaining 1 3/4 cups broth. Bring to a boil. Add chopped tomatoes, salt, cumin, and tamari or soy sauce. Cook over medium heat for 15 minutes. Stir in wine and add seitan. Cook for 10 to 15 minutes, or until the grain is cooked. Add peas and cook for 5 minutes. If broth is not thick enough, you may add cornstarch or kudzu powder diluted in red wine or water to thicken. Nutrition Information Per serving (1/8 of recipe): 335 calories 1.8 g fat 0.3 g saturated fat 4.8% calories from fat 0 mg cholesterol 15 g protein 67.7 g carbohydrate 10.2 g sugar 11 g fiber 925 mg sodium 120 mg calcium 6.2 mg iron 77.5 mg vitamin C 3661 mcg beta-carotene 1.4 mg vitamin E This recipe is a preview from the upcoming NEW EDITION of The Survivor's Handbook: Eating Right for Cancer Survival. View The Cancer Project Recipe of the Week Archive

Kale Pesto Pasta

This recipe is a brilliant way of sneaking kale past fussy eaters. The garlic helps reduce the bitterness of the kale and the pine nuts add a sweet, nutty flavour. It's quick to make and is packed with vital winter nutrients.

Ingredients Serves 4 as a light lunch Pasta for 4 people 100g kale (curly or Russian - either are ok. If you don't have kale, you can substitue spinach, Swiss chard or black nero cabbage) 2 cloves garlic, peeled & crushed handful pine nuts 3 tablespoons double cream 50g parmesan, grated (optional) 1 tablespoon vegetable oil 1/2 teaspoon grated nutmeg (optional) Pinch of salt Note: use your kale as soon as possible after getting it, or it goes really bitter and doesn't taste very nice!!!

Method

Heat the oil in a pan and gently saute the garlic for 2 minutes. Wash the kale well and chop roughly. Add to the garlic pan. Cover and cook for 2 minutes, until the kale starts to wilt. Put the pine nuts in a food processor / blender and blitz until smooth. Add the double cream and nutmeg, if using. Blitz again. Add the kale and garlic. Process until smooth. Season with the salt and grated parmesan (if using). Mix well. Cook the pasta according to the packet instructions. Drain well. Add the kale pesto to the pasta in the pan and mix well. Serve warm.

Kale and Rice Chowder

Makes 6 servings

2 teaspoons olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1/2 cup chopped leeks
1/3 cup sliced almonds
1 tablespoon paprika
2 bay leaves
1 1/2 cups water
1 14.5-ounce can diced tomatoes
2 cups Vegetable Broth
2 cups chopped fresh kale
1 cup cooked brown rice
1 cup drained canned garbanzo beans

Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, leeks, and almonds. Sauté for 2 minutes. Add paprika, bay leaves, water, tomatoes, and broth. Bring to a boil. Add kale, rice, and beans. Reduce heat and simmer 10 minutes, or until thoroughly heated.

Just Like a Virgin Mojito

This tasty cocktail is perfect for a hot summer day or a celebratory occasion.

1 tablespoon water

½ cup lime juice

½ cup mint, finely chopped ( leave a few sprigs for garnish)

2 tablespoons agave nectar ( a natural sweetener made from cactus)

Crushed ice

Soda/seltzer water

1/2 tablespoon bitters

Combine lime juice, water agave nectar, chopped mint, bitters and ice to a shaker or container with a lid. Shake for 30 seconds to fully combine all ingredients. Pour into 6 glasses. Add enough soda/seltzer water and several ice cubes to fill the glass. Garnish with lime and mint sprig.

Original recipe by Mary Purdy

Indonesian Squash and Spinach Soup

From Sundays at Moosewood

1 t coriander seeds

1 t cumin seeds

1t turmeric

2 small dried chiles

15 blanched almonds (or macademia or candlenuts)

2 slices dried laos root (I didn’t use)

1 large onion, diced

2 large garlic cloves, minced

3 T vegetable oil

2 t grated peeled fresh ginger

1 t salt

2 cups vegetable stock or water (I use stock)

a few whole small curry leaves (optional – I left out)

14 oz can coconut milk

4 cups peeled and cubed butternut or acorn squash

6 small handfuls fresh spinach, coarsely chopped

fresh lime or lemon juice

Grind the coriander, cumin, turmeric, chiles and nuts in a small spice grinder, with a mortar and pestle, or with about ½ c water in a blender (I just ground in a bowl using a fork).

If using the laos root, simmer it in 1 c of water for at least 20 min, replenishing with water as necessary to maintain ½ c of liquid. When the laos root is soft, chop it into bite-sized pieces and reserve it along with the ½ c of cooking liquid.

In a soup pot, briefly sauté the onions and garlic in the oil. Add the ginger and salt and continue to sauté until the onions are translucent. Add the stock and the ground spice mixture to the pot and simmer for 5 minutes. Add the laos root and curry leaves, if using.

Stir in the coconut milk and the squash and gently simmer, uncovered, for about 40 minutes, until the squash is tender. Stir in the chopped spinach and allot it to just wilt. Remove the pot from the heat, squeeze in lemon or lime juice to taste and serve at once.

Note: many variations are possible. Keep to the basic idea, though, of one chunky and one leafy vegetable. Among the chunky, I use eggplant, summer squash or zucchini, or large cucumbers, seeded; among the leafy, I use Chinese cabbage, beet greens, Swiss chard or kale.

A delicate, hard vegetable such as zucchini probably wants the company of a delicate, leafy one such as Chinese cabbage. A heartier one such as eggplant is best with spinach, beet greens or chard. The procedure is the same, just stir in the greens at the end.

Hearty Homemade Hummus

Serves 6 1 1/2 cups cooked garbanzo beans, or 1 15-ounce can 4 ounces silken tofu, well-drained 1/4 cup parsley, chopped 5 tablespoon lemon juice 1 tablespoon lime juice 1 to 2 cloves fresh garlic 1 tablespoon olive oil 1/3 cup sesame tahini 1 1/2 tsp sea salt* Cumin and paprika to taste Blend all ingredients in a food processor until desired consistency is achieved. Garnish with a dash of paprika on top. Serve warm or chilled. * Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. Recipe by Julie Negrin, PCC Cooks instructor

Heart-Shaped Beet and Yam Chip/Roast Recipe

(This is a fun way to get kids and others to eat more veggies! They look like chips and are deliciously fun to eat.)

INGREDIENTS

3 beets, scrubbed -- do not peel

1 yam, scrubbed -- do not peel

2 Tbsp. olive oil

Sea salt to taste

DIRECTIONS:

Preheat oven to 400 degrees F. Slice beets and yam thinly using the slicing blade of a food processor, a mandoline, or a sharp knife. They should be the thickness of a thick potato chip. Cut them as consistently as possible. Cut with metal heart-shaped ( or whatever shape you have) cookie cutter. Toss with olive oil and salt. Spread evenly on a cookie sheet. Roast 20-30 minutes turning halfway through, until crisp. Check often to make sure they don't burn.

Makes 4 servings.

DREAMSICLE CREAMSICLE

This may bring back some fun memories of the ice cream truck calling the kids to its familiar tune! With this tasty treat, however, you are getting some a nice dose of Vitamin C as well as some healthy coconut fat in a simple, no-sugar added dessert.

INGREDIENTS:

2 oranges – frozen – (Peel orange and cut up orange into small chunks and freeze

overnight in freezer. Keep the rind for decoration)

½ cup coconut milk

½ cup of your choice of milk – you can use soy, almond, rice milk

1 teaspoon vanilla

Orange rind slices

DIRECTIONS

Place all the ingredients in your blender and puree. You may add more or less liquid in order to get the consistency that you like. Serve immediately for best results. Garnish with a small piece of orange rind or slices.

Serves 4

Original Recipe by Mary Purdy

See other original recipes by Mary Purdy in the book Celebrate Green- Creating Eco-Savvy Holidays, Celebrations & Traditions for the Whole family

HAROSET

This is a healtheir take on a traditional dish, full of fiber, calcium, and protein. It can be served with a meal or as a delicious snack.

Directions Makes 8 servings 3 apples, chopped 1 cup chopped walnuts 1/2 teaspoon cinnamon 1 to 3 teaspoons grape juice 1 teaspoon agave nectar, or to taste Combine all ingredients. Let marinate for at least one hour in the fridge before serving with matzo

Low-Fat Guacamole

Dear Ms. Purdy, The peas in this guacamole help to lower the fat content, and they also add cancer-fighting fiber.

Directions Makes 2 1/2 cups (10 1/4-cup servings) 1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas 1 ripe avocado, peeled 1/2 cup mild salsa 1 garlic clove, finely chopped, or 1 teaspoon chopped garlic 1 green onion, chopped (optional) juice of 1 lemon 1/2 teaspoon ground cumin 1 tablespoon chopped fresh cilantro (optional) salt, to taste black pepper, to taste If using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, for a creamier texture, in a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste. Nutrition Information Per 1/4-cup serving: 45 calories 2.7 g fat 0.4 g saturated fat 53.5% calories from fat 0 mg cholesterol 1.3 g protein 4.9 g carbohydrate 1.3 g sugar 2.1 g fiber 227 mg sodium 12 mg calcium 0.5 mg iron 6.1 mg vitamin C 118 mcg beta-carotene 0.5 mg vitamin E

Grilled PORTOBELLOS

Portobellos are “meaty” and delicious. They lend themselves well to grilling and can be served on a bed of grains with mashed potatoes or on whole-grain buns with all the trimmings. Plus, they don’t contain any of the carcinogens that are formed while cooking meat. Portobello mushrooms can serve as a great source of folate, selenium, and zinc.

Directions

Makes 4 servings

4 large portobello mushrooms
2 tablespoons red wine or water
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
1/2 teaspoon dried oregano

Clean mushrooms, trimming stems flush with bottom of caps.

Mix wine or water, soy sauce, vinegar, garlic, and oregano in a large skillet. Heat until mixture begins to bubble, then add mushrooms, top side down. Reduce to medium heat, cover and cook 3 minutes. If the pan becomes dry, add 2 to 3 tablespoons of water. Turn mushrooms and cook second side until tender when pierced with a sharp knife, about 5 minutes. Serve hot.

Nutrition Information

Per mushroom:
38 calories
0.5 g fat
0 g saturated fat
12.9% calories from fat
0 mg cholesterol

3.3 g protein
4.9 g total carbohydrates
0.2 g sugar
1.8 g fiber

273 mg sodium
10 mg calcium
0.7 mg iron
0.5 mg vitamin C
5 mcg beta-carotene
0 mg vitamin E

Green Tea Smoothie

Green tea contains polyphenolic compounds, and catechins that have been found to help fight off cancer.

Directions Makes 2 servings 1 1/2 cups frozen unsweetened berries (strawberries, raspberries, or blueberries) 3/4 cup non-dairy milk 1/2 cup brewed green tea 1/2 cup cranberry or pomegranate juice 1 peeled banana, frozen Put frozen fruit, non-dairy milk, green tea, juice, and frozen banana chunks in a blender. Cover and blend until smooth. Serve right away.