Recipes

I have two delicious recipes to share with you, one a simple solution for a quick, healthy breakfast and the other, a mouth-watering dish for which the effort is far outstripped by scrumptuous outcome.

Having Sweet Potato Pudding for breakfast is a great way to load up on cancer-fighting beta-carotene. It takes just minutes to make if you keep cooked sweet potatoes or yams on hand.

Makes three 1/2-cup servings

1/3 cup rolled oats
1/2 cup fortified soy or rice milk
1 cup cooked sweet potato or yam
1 tablespoon maple syrup
1/4 teaspoon cinnamon

Combine all ingredients in a blender and mix until smooth.

Nutrition information per 1/2-cup serving:

Calories: 119
Fat: 1.3 g
Saturated Fat: 0.2 g
Calories from Fat: 10.1%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 23.9 g
Sugar: 8.6 g
Fiber: 2.9 g
Sodium: 40 mg
Calcium: 77 mg
Iron: 1.4 mg
Vitamin C: 7.7 mg
Beta-Carotene: 5541 micrograms (5.5 mg)
Vitamin E: 1.2 mg

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Making a lovely dinner for a nice occasion doesn’t require a lot of rich and fatty ingredients. A light white fish dish takes around 15 minutes to bake and it contains heart-healthy omega-3 fatty acids — the compounds that have been associated with lower risk for colon and prostate cancers.

Whitefish Papillote

Whitefish Papillote

(Recipe care of American Institute of Cancer Research – www.aicr.org)

White Fish en Papillote
Parchment cooking paper
Non-stick cooking spray
4, 3-oz. white fish fillets (such as Pacific cod, Pacific halibut, striped bass)
4 Tbsp. commercial tapenade, or see recipe below
Juice of 2 medium lemons (about 4 Tbsp.)
1/4 cup white wine (not too sweet, such as Pinot Grigio),
or may substitute with an equal amount of chicken broth or white grape juice.

Preheat oven to 350 degrees.

Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon juice and 1 tbsp. white wine (or non-alcoholic substitute).

Form a packet around each fillet by folding over sides of parchment paper, forming a tight seal.

Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When fillet has turned opaque, it is done.

Homemade Tapenade
2 cups black olives, preferably oil cured, pitted
3 anchovies, rinsed and patted dry (optional)
3 Tbsp. drained capers
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
2 cloves garlic, coarsely chopped
2 tsp. fresh thyme leaves (or 1 tsp. dried)
Salt and ground black pepper, to taste
Combine all ingredients in a food processor. Pulse until the mixture is still coarse, but has a uniform consistency. Makes about 2 3/4 cups of tapenade.

Makes 4 servings.

Per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.




Tasty AND healthy dish

 

Buffalo Chicken Salad

Buffalo Chicken Salad

The fall sports season is here in full force and with it comes greasy hot wings and a range of fried foods. Try something different for your favorite game with this healthy twist on a game time favorite. Hot sauce and creamy dressing top this chicken and potato-based recipe, but they don’t drive up the fat totals like breaded wings.

Buffalo Chicken Salad

  • 2 medium red or white potatoes
  • 2 1/2 cups diced skinless roast chicken breast, in 1″ pieces
  • 1 large celery rib, cut in 3/4″ pieces
  • 1/2 cup diced red onion
  • 4 inch piece seedless cucumber, peeled
  • 1/4 cup low-fat buttermilk
  • 2 Tbsp. canola-based mayonnaise
  • 5-6 drops hot sauce
  • 1/8 tsp. ground black pepper
  • Salt, to taste
  • 4 cups chopped romaine lettuce
  • 1/4 cup (1 oz.) crumbled blue cheese

Place potatoes in deep saucepan and cover to a depth of 2 inches with cold water. Cook potatoes over medium-high heat until thin knife easily penetrates center of potatoes, about 15 minutes. Drain and set potatoes aside until cool enough to handle. Peel potatoes and cut into 1-inch pieces.

Place potatoes in mixing bowl. Add chicken, celery and onion. Cut cucumber lengthwise into 4 pieces. Cut each piece crosswise into 3/4-inch chunks and add to salad.

For dressing, whisk together buttermilk, mayonnaise, hot sauce, black pepper and salt. Pour dressing over salad and toss with fork to combine.

On serving plate, arrange bed of lettuce. Mound salad on top of lettuce. Sprinkle on blue cheese. Serve immediately.

Makes 4 servings.

Per serving: 250 calories, 8 g. total fat (2 g. saturated fat), 14 g. carbohydrate,
31 g. protein, 2 g. dietary fiber, 330 mg. sodium.

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