Cancer-Fighting Cookbook (26 page)

Blueberry Heaven

The United States produces 95 percent of the world's supply of blueberries. Maine produces the bulk of U.S. blueberries, followed by other northeastern states and Oregon. Many farms in these regions allow you to pick your own berries when they're in season.

This fresh and easy dessert can be made with many flavor combinations. Try sliced pears with orange yogurt and mandarin orange segments.

1. In a medium bowl, combine the peaches, lemon juice, and sugar and let stand for 10 minutes. Stir to dissolve sugar.
   

2. In 4 parfait or wine glasses, place some of the peach mixture. Top with a spoonful of the yogurt, then some fresh raspberries. Repeat layers, ending with raspberries.
   

3. Cover and chill for 2–4 hours before serving. Garnish with mint sprig.
   

PER SERVING
Calories: 140 | Fat: 1g | Sodium: 30mg | Carbohydrates: 33g | Fiber: 6g | Protein: 3g

Melba

Peach Melba is a dessert invented in the 1890s to honor the opera singer Nellie Melba. The chef Escoffier created Peach Melba by combining peaches and raspberries into a warm syrup served over ice cream.

Instead of tapioca pudding or baked rice pudding, try this whole-grain version made with quinoa. Healthy enough to eat for breakfast, but sweet enough for dessert, too.

1. In a medium saucepan, cook quinoa in water over medium heat, stirring frequently, for 10–15 minutes, until done and water is absorbed.
   

2. Reduce heat to medium-low and stir in milk, syrup, arrowroot, and bananas, combining well. Heat, stirring constantly, for 6–8 minutes, until bananas are soft and pudding has thickened.
   

3. Stir in vanilla and raisins while still hot and sprinkle with a dash of cinnamon or nutmeg, to taste.
   

PER SERVING
Calories: 360 | Fat: 7g | Sodium: 60mg | Carbohydrates: 67g | Fiber: 5g | Protein: 10g

You don't really need to peel the apples if you're short on time, but it only takes about 5 minutes and will give you a smoother sauce. Try adding a touch of nutmeg or pumpkin pie spice for extra flavor.

1. Peel, core, and chop apples. Add apples and water to a large soup or stock pot and bring to a low boil. Simmer, covered for 15 minutes, stirring occasionally.
   

2. Add chopped apricots and dates and simmer for another 10–15 minutes.
   

3. Mash with a large fork until desired consistency is reached, or allow to cool slightly and purée in a blender until smooth.
   

4. Sprinkle with cinnamon to taste.
   

PER SERVING
Calories: 190 | Fat: 0g | Sodium: 10mg | Carbohydrates: 50g | Fiber: 9g | Protein: 1g

Blueberries are so good for you! Enjoy them warm in this crisp with some vanilla frozen yogurt.

1. Preheat oven to 350ºF. Spray a 9″ round cake pan with nonstick cooking spray and set aside.
   

2. Combine blueberries in medium bowl with sugar, cinnamon, and nutmeg. Spoon into prepared pan. In same bowl, combine oatmeal, flour, whole-wheat flour, brown sugar, and hazelnuts and mix well. Add melted butter and mix until crumbly. Sprinkle over fruit in dish.
   

3. Bake for 35–45 minutes, or until topping is browned and crisp. Let cool for 15 minutes before serving.
   

PER SERVING
Calories: 320 | Fat: 13g | Sodium: 10mg | Carbohydrates: 48g | Fiber: 4g | Protein: 5g

Applesauce is easy to make, especially when you use a slow cooker. It also freezes well.

1. Core and thinly slice apples.
   

2. Combine all ingredients except lemon juice in a 4-quart slow cooker.
   

3. Cover and cook on low for 8–10 hours, or until apples are very soft.
   

4. Using an immersion blender or potato masher, blend or mash the apples until desired consistency.
   

5. Stir in lemon juice. Cool and store, covered, in the refrigerator up to 5 days.
   

PER SERVING
Calories: 130 | Fat: 0g | Sodium: 35mg | Carbohydrates: 36g | Fiber: 6g | Protein: 0g

Apple Choices

Because this sauce is uncooked, you can use any apple that is good for eating. Choose a tart or sweet variety depending on how you like your applesauce. Good snacking varieties include Red Delicious, Honeycrisp, Ambrosia, Braeburn, Empire, Gala, and Fuji.

Free of refined sugar and with applesauce for moisture and just a touch of oil, this is a cake you can feel good about eating anytime. Leave out the dates if you want even less natural sugar.

1. Preheat oven to 375°F. Grease and flour a cake pan.
   

2. Combine the raisins with pineapple juice and allow to sit for 5–10 minutes to soften.
   

3. In a separate small bowl, cover the dates with water until soft, about 10 minutes. Drain water from dates.
   

4. In a large mixing bowl, combine the raisins and pineapple juice, carrot, maple syrup, applesauce, oil, and dates.
   

5. In a separate large bowl, combine the flour, baking soda, salt, cinnamon, and allspice or nutmeg.
   

6. Combine the dry ingredients with the wet ingredients, and add prepared eggs. Mix well.
   

7. Pour batter into prepared cake pan, and bake for 30 minutes, or until a toothpick inserted in the center comes out clean.
   

PER SERVING
Calories: 450 | Fat: 6g | Sodium: 430mg | Carbohydrates: 97g | Fiber: 5g | Protein: 8g

There is nothing like the taste of maple syrup, apples, and cinnamon heated together and baked — an American classic the whole family will enjoy. Serve warm with a scoop of vanilla ice cream or by itself. Delicious!

1. Preheat oven to 350ºF.
   

2. Peel, core, and slice the apples. Layer in a 9″ × 12″ baking pan with the raisins.
   

3. In a small bowl, whisk together the apple juice, lemon juice, ¼ cup maple syrup, and cinnamon; pour over the apples.
   

4. To make the topping, process the oats in a food processor until almost flour consistency.
   

5. Add the walnuts and salt to the oats; pulse to lightly chop. Pour the mixture into a large bowl.
   

6. In a medium-size bowl, whisk together the vanilla extract, oil, and 2/3 cup maple syrup.
   

7. Pour the liquid mixture over the oats; use a wooden spoon to combine. You may need to use your hands to mix well enough to coat the oats and walnuts.
   

8. When done, spoon the mixture over the top of the apples. Bake 30 minutes, or until apples are tender and topping is a golden brown. Allow to cool slightly before serving.
   

PER SERVING
Calories: 450 | Fat: 16g | Sodium: 80mg | Carbohydrates: 74g | Fiber: 7g | Protein: 5g

Maple Syrup

Maple syrup is made from the sap of the sugar black or red maple tree. The tree is first tapped (pierced), which allows the sap to run out freely. The clear, tasteless sap is then boiled down to evaporate the water, giving it the characteristic maple flavor and amber color, with a sugar content of 60 percent.

This recipe makes creative use of phyllo dough in a delicate luscious dessert. For variety, make an apple tart by layering oiled phyllo sheets in a sunburst pattern, adding apple filling in the center, and folding up edges to cover filling.

1. Preheat oven to 350ºF.
   

2. Whisk together 1 tablespoon sugar, lemon juice, zest, apple juice, cardamom, nutmeg, salt, and ½ teaspoon cinnamon. Peel, core, and cut apples and pears into ½″ pieces.
   

3. Add cranberries, apples, pears, and arrowroot to liquid mixture. Mix to combine.
   

4. In a separate bowl, mix together remaining 3 tablespoons maple sugar and 1 teaspoon cinnamon.
   

5. Place a sheet of parchment paper on flat surface. Place 1 layer of phyllo dough on parchment paper. Brush oil on phyllo dough and sprinkle cinnamon sugar mixture over sheet.
   

6. Lay another sheet of phyllo dough on top of first. Brush with oil and sprinkle cinnamon sugar mixture over sheet. Repeat with remaining 3 layers of phyllo dough, until all 5 sheets are stacked, one on top of the other.
   

7. Place a 3″ wide scoop of apple pear mixture on one end of sheets, 2″ from edge and sides. Lift up parchment paper and let phyllo dough roll around filling until dough is rolled into a log.
   

8. Brush top of strudel with oil and sprinkle with cinnamon sugar. Using parchment paper, transfer log to baking sheet. Repeat procedure for second strudel.
   

9. Bake for 35 minutes, or until deep golden brown. Cool for 10 minutes. Cut strudel into 4 portions, and serve.
   

PER SERVING
Calories: 330 | Fat: 23g | Sodium: 190mg | Carbohydrate: 32g | Fiber: 4g | Protein: 2g

An old-fashioned cornstarch pudding, this smooth and creamy mixture replaces cornstarch with arrowroot and forms a soothing backdrop to the assertive fruit flavors. A cook's tip: Before adding arrowroot to a liquid, always mix first with a little liquid to make a paste.

1. Combine the arrowroot with 3 tablespoons soymilk, then combine this mixture with egg yolks and sugar in a mixing bowl. Stir in ½ cup soymilk to make a paste.
   

2. Heat the remaining soymilk in a large saucepan over medium-low to medium heat and, stirring gently, slowly pour in the cornstarch mixture.
   

3. Increase the heat to medium-high and bring the mixture to a boil. Immediately reduce the heat to medium-low and, stirring gently, add the almond and vanilla extracts and the salt and butter.
   

4. Meanwhile, put the fruit into a 2-quart serving bowl. When the pudding mixture is thickened slightly, pour it over the fruit. Let the pudding cool slightly before serving, or chill and serve cold.
   

PER SERVING
Calories: 310 | Fat: 10g | Sodium: 75mg | Carbohydrates: 50g | Fiber: 2g | Protein: 5g

This combination of ingredients may sound odd at first, but give it a try. You'll be surprised by the flavor (and nutrients) packed into it!

1. Soak raisins overnight in little more than enough water to cover.
   

2. When ready to prepare dessert, drain water from raisins and pour into bowl. Add carrots and apple.
   

3. Stir in frozen apple juice concentrate and spices until blended.
   

4. Add banana slices; stir again. Chill until ready to serve.
   

PER SERVING
Calories: 69 | Fat: 1g | Sodium: 13mg | Carbohydrates: 18g | Fiber: 4g | Protein: 1g