Cancer-Fighting Cookbook (17 page)

PER SERVING
Calories: 690 | Fat: 35g | Sodium: 650mg | Carbohydrates: 82g | Fiber: 11g | Protein: 17g

Vary the amounts of mayonnaise and mustard to suit your taste, or substitute roasted pine nuts for the peanuts. Feel free to improvise to ensure you get the flavors you love.

1. Open salmon and remove and discard any pieces of skin.
   

2. In a medium-size bowl, combine salmon, onion, celery, peanuts, mayonnaise, mustard, salt, and pepper; mix well.
   

3. Heat a skillet; warm 1 tortilla at a time. Remove to individual plates.
   

4. Divide salmon mixture; spread along one side of a tortilla.
   

5. Lay lettuce along length of mixture; roll up tortilla.
   

6. Slice wrap in half along the diagonal and serve.
   

PER SERVING
Calories: 390 | Fat: 19g | Sodium: 560mg | Carbohydrates: 30g | Fiber: 3g | Protein: 24g

Canned Salmon

Always keep a few cans of wild Alaskan or red sockeye salmon on hand for quick meals. In the off-season, when fresh wild salmon is not available, you can use the canned salmon to add to soups, stir-fries, pasta dishes, or as a pâté on crackers.

Instead of using sour cream and salsa for this recipe, you could try a little sauce made by mixing 1 cup fat-free ranch and 1 teaspoon chili powder.

1. Lay tortilla flat on a plate.
   

2. Slice chicken.
   

3. Place all ingredients in the center of the tortilla. Roll tortilla into a wrap.
   

PER SERVING
Calories: 270 | Fat: 8g | Sodium: 370mg | Carbohydrates: 24g | Fiber: 3g | Protein: 32g

Fast Food

Many people use limited time as an excuse to eat poorly. Healthy food can be quick, and fast-food joints are starting to appease the health-conscious consumer. So go ahead and zoom through that drive-thru; just order lean meat and fresh or raw veggies, and ignore everything fried and ask them to hold the mayo!

These flavorful wrap sandwiches are really delicious. If you like your food spicy, add another jalapeño or two.

1. In medium saucepan, heat olive oil over medium heat. Add red onion; cook and stir 2 minutes.
   

2. Add bell pepper and jalapeño pepper; cook and stir 3–4 minutes longer.
   

3. Remove from heat and stir in turkey, lemon juice, and parsley.
   

4. Soften tortillas as directed on package. Arrange on work surface. Spread each with 1 ounce of cream cheese. Layer spinach leaves on top of the cream cheese, and divide turkey mixture over.
   

5. Roll up the tortillas, enclosing filling. Cut in half. Serve immediately.
   

PER SERVING
Calories: 270 | Fat: 14g | Sodium: 120mg | Carbohydrates: 19g | Fiber: 3g | Protein: 18g

Leftover Turkey

When you roast a turkey for Thanksgiving or other holiday, remove the meat within 2 days. Chop or dice, then package into hard-sided freezer containers. Label, seal, and freeze up to 3 months. To use, let stand in refrigerator overnight, then use in recipes from casseroles to sandwich spreads. Use the bones to make stock.

You could add cooked pork or chicken to this simple wrap recipe if you'd like.

1. In large skillet, heat olive oil over medium heat. Add onion, shallot, and ginger; stir-fry 4 minutes.
   

2. Add cabbage and carrot; stir-fry 4–5 minutes longer, until crisp-tender.
   

3. In small bowl, combine soy sauce, stock, plum sauce, and pepper; mix well. Add to skillet along with rice; stir-fry until hot.
   

4. Divide rice mixture among lettuce leaves; roll up. Serve immediately.
   

PER SERVING
Calories: 160 | Fat: 2.5g | Sodium: 350mg | Carbohydrates: 31g | Fiber: 1g | Protein: 4g

Edamame are fresh soybeans. They are the base of soy sauce, tofu, and soymilk. You can eat them as a snack before sushi or as part of a crudités platter. Edamame are also an excellent addition to salads, soups, and rice dishes.

1. Bring the water and the salt to a boil in a saucepan.
   

2. Add the edamame and let the water come back to a boil.
   

3. Cook on medium-high for 5 minutes.
   

4. Drain the edamame and rinse with cold water.
   

5. Drain again, and serve either warm or cool.
   

PER 1/6 POUND
Calories: 100 | Fat: 3g | Sodium: 220mg | Carbohydrates: 9g | Fiber: 4g | Protein: 8g

This pizza is just full of vegetables, nutrition, fiber, and flavor!

1. Preheat oven to 400ºF.
   

2. Press spinach between paper towels to remove all excess moisture. Cut artichoke hearts into small pieces.
   

3. In large saucepan, heat olive oil. Cook onion, garlic, and red pepper until crisp-tender, about 4 minutes.
   

4. Add spinach; cook and stir until liquid evaporates, about 5 minutes longer.
   

5. Add mushrooms; cook and stir for 2–3 minutes longer.
   

6. Drain vegetable mixture if necessary. Place in medium bowl and let cool for 20 minutes. Blend in ricotta and Parmesan cheeses.
   

7. Spread on pizza crust. Top with mozzarella and Cheddar cheeses.
   

8. Bake for 20–25 minutes or until pizza is hot and cheese is melted and begins to brown. Serve immediately.
   

PER SERVING
Calories: 380 | Fat: 17g | Sodium: 630mg | Carbohydrates: 38g | Fiber: 6g | Protein: 20g

Thinly sliced potatoes make an unusual and delicious topping on this special pizza. Serve it with a nice green salad for a simple late-night dinner.

1. Preheat oven to 400ºF.
   

2. In large saucepan, combine olive oil and butter over medium heat. When butter melts, add onion and garlic; cook and stir until crisp-tender, about 4 minutes.
   

3. Add potatoes. Cook, stirring occasionally, until potatoes are slightly softened. Add thyme, salt, and cayenne pepper and remove from heat.
   

4. Spread potato mixture on the pizza crust. Top with cheeses.
   

5. Bake for 20–25 minutes or until potatoes are tender, pizza is hot, and cheeses are melted and starting to brown. Serve immediately.
   

PER SERVING
Calories: 390 | Fat: 15g | Sodium: 290mg | Carbohydrates: 53g | Fiber: 5g | Protein: 12g

This party mix with popcorn is perfect for movie night at home. Just serve it in a big bowl with individual plastic cups for each person.

1. Preheat oven to 250°F.
   

2. Combine popcorn, cereals, peanuts, cashews, and pretzels in a large roasting pan.
   

3. Combine melted butter, Worcestershire sauce, garlic powder, onion powder, and seasoning salt in a small bowl. Drizzle over the popcorn mixture and toss to distribute.
   

4. Bake in the oven for 15 minutes, stir; repeat 4 more times.
   

5. Remove from oven. Spread mix on baking sheets and let cool. Toss in chocolate-covered raisins in and mix to distribute evenly. Store in an airtight container.
   

PER 1 CUP
Calories: 430 | Fat: 22g | Sodium: 240mg | Carbohydrates: 54g | Fiber: 6g | Protein: 10g

Try this recipe with almond or cashew butter for variation; honey may be substituted for the brown rice syrup.

1. Peel the bananas and cut them into quarters crosswise.
   

2. Stand the banana pieces cut-side up on a platter. (Cut the pointed tips off the end pieces so they can stand up.)
   

3. Mix the peanut butter with the brown rice syrup in a glass bowl and microwave on high for 15–20 seconds. Stir well.
   

4. Spoon the peanut butter mixture onto the banana pieces.
   

5. Sprinkle granola over the peanut butter and serve.
   

PER 3 PIECES
Calories: 700 | Fat: 38g | Sodium: 390mg | Carbohydrates: 77g | Fiber: 9g | Protein: 22g

Nature's Flatware

You may serve these banana snacks with bamboo skewers or toothpicks, but fingers are just fine. Bananas are loaded with fiber and potassium; they really fill you up. They are especially wonderful for the lonely traveler, sitting in the airport, waiting for a plane that's late.

Pack individual servings of this mix to take in the car when you don't have time to stop for a meal. If your digestive system is sensitive, perhaps due to chemotherapy or radiation treatment, then you may want to stay away from whole nuts and have nut butters instead.

1. Combine all ingredients in a large bowl.
   

2. Divide into individual portions.
   

3. Store in resealable plastic bags or serve in individual paper cups.
   

PER SERVING
Calories: 810 | Fat: 45g | Sodium: 490mg | Carbohydrates: 92g | Fiber: 10g | Protein: 16g

Almonds and many other tree nuts fall within the good fats category because they contain healthy oils, including omega-9 in almonds and omega-3 in macadamia, walnuts, and pecans. Pistachios may be especially healthful for those watching their weight.

1. Preheat oven to 350°F.
   

2. In microwave-safe bowl, mix butter, soy sauce, and ginger. Microwave on high 30 seconds, or until butter is melted; blend well.
   

3. Spread almonds on baking sheet treated with nonstick spray. Bake for 12–15 minutes, stirring occasionally.
   

4. Pour seasoned butter over almonds; stir to mix. Bake for an additional 5 minutes. Store in airtight containers in cool place.
   

PER SERVING
Calories: 45 | Fat: 4g | Sodium: 65mg | Carbohydrates: 1g | Fiber: <1g | Protein: 2g

If you're serving this as a Middle Eastern dip or spread, use the paprika for extra flavor, but leave it out if your tahini will be the basis for a salad dressing or a noodle dish.

1. Heat oven to 350°F. Once oven is hot, spread sesame seeds in a thin layer on a baking sheet and toast for 5 minutes in oven, shaking the sheet once to mix.
   

2. Allow sesame seeds to cool, then process with oil in a food processor or blender until thick and creamy. You may need a little more or less than ½ cup oil.
   

3. Garnish with paprika, if desired. Tahini will keep for up to 1 month in the refrigerator in a tightly sealed container, or store in the freezer and thaw before using.