Cancer-Fighting Cookbook (5 page)

PER SERVING
Calories: 200 | Fat: 13g | Sodium: 360mg | Carbohydrates: 15g | Fiber: 3g | Protein: 6g

Duxelles

Duxelles is a mushroom stuffing traditionally used in the classic dish Beef Wellington. Chopped mushrooms are twisted in a tea towel to squeeze out excess moisture. Then they are sautéed in butter with shallots, seasoned with parsley, salt, and pepper, and cooled. This simple, delicious concoction can be added to rice pilaf, stirred in sauces, or spread on toast.

If you cannot find almond or pecan meal, you can make your own by grinding a cup of raw almonds or pecans in a food processor until a flour consistency is achieved. Be careful not to run it so long it becomes an oily paste.

1. Preheat oven to 350°F.
   

2. In a medium bowl, combine salmon, chives, beaten egg, nut flour, and sea salt. Mix well; form into 4 patties.
   

3. Place on a well-oiled baking sheet; bake 15–20 minutes, or cook in an oiled skillet, browning on both sides.
   

4. To make the salsa, peel and chop mango into small pieces; place in a medium-size bowl. Add red pepper and onion.
   

5. Peel and grate ginger, extracting juice by pressing the fiber against the side of a shallow dish; pour juice into bowl with mango mixture.
   

6. Juice lemon and add to mango mixture; mix well.
   

7. Cover and refrigerate until ready to serve. For a hotter, spicier version, add a fresh, minced jalapeño pepper.
   

PER SERVING
Calories: 330 | Fat: 17g | Sodium: 410mg | Carbohydrates: 18g | Fiber: 5g | Protein: 32g

Grilled Salmon and Salsa

A beautiful fillet of grilled salmon would benefit from a few tablespoons of mango or tomato salsa. The juices will enrich the dry meat, and the sweet-sour taste will only complement the smoky flavor of the fish. Serve alongside some steamed broccoli tossed with garlic sautéed in olive oil and a salad of cooked kale and walnuts.

Believe it or not, roasted garlic is a fabulous treat eaten all by itself. You can also spread it on bread, mash it into some low-fat cream cheese for a sandwich spread, or add to sauces.

1. Preheat oven to 400ºF. Peel off some of the outer skins from the garlic head, leaving the head whole. Cut off the top ½″ of the garlic head; discard top.
   

2. Place on a square of heavy-duty aluminum foil, cut side up. Drizzle with the olive oil, making sure the oil runs into the cloves. Sprinkle with salt and lemon juice.
   

3. Wrap garlic in the foil, covering completely. Place on a baking sheet and roast for 40–50 minutes or until garlic is very soft and golden brown.
   

4. Let cool for 15 minutes, then serve or use in recipes.
   

PER SERVING
| Calories: 32 | Fat: 1g | Sodium: 28mg | Carbohydrates: 4g | Fiber: 0g | Protein: 1g

Freezing Roasted Garlic

Make several heads of roasted garlic. When the garlic is cool, squeeze the cloves out of the papery covering; discard the covering. Place the garlic in a small bowl and work into a paste. Freeze in ice cube trays until solid, then place in heavy-duty freezer bags, label, and freeze up to 3 months. To use, just cut off the amount you want and thaw in the fridge.

This is a versatile sauce that can be served over grilled chicken, meat, or fish dishes. It will also serve well as a dip with vegetable crudités or thin slices of toasted bread.

1. Preheat oven to 350ºF. Roast walnuts until lightly browned, about 8 minutes. Remove from oven and allow to cool.
   

2. Chop walnuts in a food processor using the pulsing action.
   

3. Add olives and garlic; continue to pulse for a chunky texture.
   

4. With the chute open, add olive oil in a slow stream while you pulse ingredients.
   

5. Add water, vinegar, and sea salt; continue to pulse until you have a smooth, paste-like consistency.
   

PER SERVING
Calories: 50 | Fat: 6g | Sodium: 50mg | Carbohydrates: 1g | Fiber: 0g | Protein: 0g

Roasting Walnuts

To roast walnuts, preheat oven to 350°F. Spread walnuts out on baking sheet and place them in oven about 8–10 minutes. Make sure to set an oven timer to remind you when they are done. To toast, place in a skillet with a little bit of oil and cook over medium-low heat, stirring often.

Serve this spread with crackers or chopped veggies.

1. Place all ingredients in food processor or blender.
   

2. Process to desired consistency.
   

PER SERVING, WITHOUT SALT
Calories: 50 | Fat: 4g | Sodium: 1mg | Carbohydrates: 4g | Fiber: 1g | Protein: 2g

This dip is similar to hummus, but is made with white beans instead of garbanzo beans and may be more digestible. Many Italian antipasti platters include this dip with toasted chunks of multigrain bread. You can vary the seasonings by adding fresh basil or oregano.

1. Purée the garlic and salt in a food processor. Drain and add the white beans and purée to a paste.
   

2. Add the remaining ingredients and process until smooth, scraping down the sides of the bowl.
   

3. Transfer the finished purée to a bowl and serve with crackers or pita bread and carrot sticks.
   

PER SERVING
Calories: 300 | Fat: 17g | Sodium: 310mg | Carbohydrates: 28g | Fiber: 7g | Protein: 11g

Fry these little balls right before serving. They're crisp and savory, with a tender center. For variety, try molding the rice around a tiny square of cheese before frying. These make delicious bite-sized snacks.

1. In medium saucepan, combine rice and water. Bring to a boil over high heat, then reduce heat to low; simmer 18–23 minutes, or until rice is tender and water is absorbed.
   

2. Meanwhile, heat olive oil over medium heat. Add onion; cook and stir until onion begins to brown, about 8–9 minutes.
   

3. Stir in garlic for 1 minute, then stir into hot cooked rice. Let cool for 30 minutes.
   

4. Add egg, salt, pepper, horseradish, and thyme. Form mixture into 1″ balls; roll in crushed cereal to coat.
   

5. Heat oil in heavy skillet over medium heat. Fry rice balls, turning carefully, until golden brown and crisp, about 4–5 minutes. Drain on paper towels.
   

PER SERVING
Calories: 166 | Fat: 6g | Sodium: 167mg | Carbohydrates: 25g | Fiber: <1g | Protein: 3g

Cooking Rice

There are three main types of rice: long grain, medium grain, and short grain. They differ in the amount and kind of starch they contain. Long-grain rice cooks up fluffier because it has less amylopectin, which is a kind of starch that makes rice sticky. Medium-grain rice has more amylopectin, so it is perfect for rice balls and risotto.

Corn tortillas are a great choice for appetizers, for making your own chips, and for using as the bread for sandwich wraps.

1. In a small saucepan, heat olive oil over medium heat. Add the garlic and jalapeños and cook, stirring every 2–3 minutes, until softened.
   

2. Add corn; cook and stir for 4–5 minutes longer, until hot. Remove from heat and stir in the black beans and salsa.
   

3. Arrange half of the tortillas on work surface. Spread each with some of the cheese. Divide corn mixture among tortillas, then top with the pepper jack cheese. Top with remaining tortillas.
   

4. Heat a large skillet or griddle over medium heat.
   

   Grill quesadillas, turning once, until cheese melts and tortillas are toasted. Cut into wedges and serve with salsa.
   

PER SERVING
Calories: 300 | Fat: 11g | Sodium: 500mg | Carbohydrates: 46g | Fiber: 9g | Protein: 12g

Polenta is made from cornmeal that has been cooked until soft. When chilled, sliced, and fried, it becomes a crisp and delectable snack.

1. In large saucepan, combine water, tomato juice, garlic, salt, and pepper and bring to a boil.
   

2. Stir in cornmeal; cook and stir over low heat until very thick, about 12–17 minutes.
   

3. Pour mixture into oiled baking dish; spread about ½″ thick. Cover and chill until very firm.
   

4. When ready to eat, cut into 2″ squares. Heat olive oil over medium-high heat until about 375ºF. Fry polenta squares, a few at a time, until very crisp. Drain on paper towels. Serve with any spicy salsa or dip.
   

PER SERVING
Calories: 260 | Fat: 19g | Sodium: 500mg | Carbohydrates: 20g | Fiber: 2g | Protein: 2g

Chicken stock is easy to make and really wholesome. Once you learn how to make it, this recipe will become almost second nature. Collagen from the bones is especially nourishing and forms the gelatin that helps add protein and consistency as it cools.

1. In large pot, heat olive oil and add chicken. Cook 10–12 minutes, or until chicken begins to brown.
   

2. Add water, ginger, onion, celery, carrots, bay leaf, and cloves; bring to a boil, then reduce heat, cover, and simmer for 55 minutes.
   

3. Cool; remove chicken from bone; discard bone and store chicken for another use.
   

4. Strain liquid into another large pot; season to taste with salt and pepper. Place in refrigerator overnight. Remove fat that accumulates on surface.
   

5. Store stock in refrigerator 3 days or freeze for longer storage.
   

PER SERVING
Calories: 110 | Fat: 7g | Sodium: 340mg | Carbohydrates: 4g | Fiber: 1g | Protein: 8g

Your own beef stock is not only nourishing to eat, it's also delicious. Make a batch or two and freeze in 1 cup amounts.

1. In large soup pot, brown the bones, a couple of batches at a time, over medium-high heat, about 10–12 minutes per batch. Remove bones and set aside.
   

2. Add ½ cup water to pot and bring to a boil; scrape up drippings and bits stuck to pot.
   

3. Return beef to pot along with all remaining ingredients. Bring to a boil over high heat. Then skim off the surface, reduce heat to low, cover, and simmer 4–5 hours.
   

4. Strain stock, pressing on solids to get all of the liquid possible. Cool stock in refrigerator overnight and remove excess fat.
   

5. Store in refrigerator up to 2 days or freeze up to 3 months. This stock is a great base for soups or stews.
   

PER SERVING
Calories: 80 | Fat: 4g | Sodium: 480mg | Carbohydrates: 9g | Fiber: 2g | Protein: 5g

Freezing Stocks

All stocks and broths freeze very well. Cool the liquid completely, then skim off any fat that accumulates on the surface. Divide into 2-cup hard-sided freezer containers, leaving about 1″ of headspace for expansion during freezing. Label the containers, seal, and freeze for up to 3 months. To use, let stand in refrigerator overnight to thaw.

There is enough sodium in the canned artichoke hearts to flavor the entire soup. Drain and rinse them well before using.

1. In a large stockpot, heat olive oil over medium heat. Add the onions and garlic; cook and stir until crisptender, about 4 minutes.
   

2. Add lentils, stock, and water and bring to a simmer. Cover and simmer for 1 hour.
   

3. In small bowl, combine lemon juice with arrowroot and half-and-half. Stir into soup with wire whisk.
   

4. Finely chop artichoke hearts and add to soup along with pepper. Heat until soup steams.
   

5. In small bowl, combine parsley, Parmesan, and lemon zest, and mix well.
   

6. Ladle soup into heated bowls, sprinkle with parsley mixture, and serve.
   

PER SERVING
Calories: 330 | Fat: 14g | Sodium: 340mg | Carbohydrates: 36g | Fiber: 6g | Protein: 15g

Lentils

Green lentils, also known as French green lentils or Puy lentils, are considered the most delicate and flavorful of the lentil family. They remain firm after cooking, holding their shape better than brown lentils. Pick over them carefully and rinse thoroughly before using. Most lentils cook in just about an hour; taste to make sure they're tender.

In February, the first asparagus comes in with a taste of spring. This puréed soup can also be made with other vegetables, like sugar-snap peas or baby peas.

1. In large soup pot, heat olive oil over medium heat. Add scallions, sweet onion, and garlic; cook and stir for 3 minutes. Then add potatoes; cook and stir for 5 minutes longer.
   

2. Snap the asparagus spears and discard ends. Chop asparagus into 1″ pieces and add to pot along with stock. Bring to a boil, reduce heat, cover, and simmer for 10 minutes.
   

3. Using an immersion blender, purée soup until smooth. If you do not have an immersion blender, purée soup in 4 batches in blender or food processor, then return to pot and continue with recipe.
   

4. Add lemon juice, lemon zest, thyme, pepper, and half-and-half; heat until steaming and serve. You can also serve it chilled.
   

PER SERVING
Calories: 270 | Fat: 13g | Sodium: 370mg | Carbohydrates: 25g | Fiber: 4g | Protein: 12g

This Italian soup is full of high-fiber vegetables and legumes such as cabbage, celery, zucchini, navy beans, and garbanzos. If you need to reduce foods that cause abdominal gas, cut back on the garbanzo beans and cabbage and add more carrots instead.

1. Sauté the onions, carrots, and celery in the olive oil for 15 minutes.
   

2. Add garlic and cabbage and cook until cabbage is wilted.
   

3. Add chicken stock, tomatoes, zucchini, navy beans, and garbanzo beans and bring to a boil. Simmer 15 minutes.
   

4. Add spaghetti and simmer 15 minutes longer. Season with salt and pepper.
   

5. Serve hot with pesto and Parmesan cheese.
   

PER SERVING
Calories: 260 | Fat: 13g | Sodium: 400mg | Carbohydrates: 23g | Fiber: 5g | Protein: 11g

Soaking Beans

To help keep the gas factor down, dried beans need a soak. Fill a saucepan with 1½ quarts water and add 1 cup beans. Bring the water and beans to a boil and simmer for 2 minutes. Turn the heat off and let the beans sit in the water overnight, or at least 8 hours. Most of the gas-causing elements will dissolve into the water. Discard the soaking water and add fresh water to cook the beans.

This soup is packed with a triple play of fiber in the pumpkin, dried cranberries, and pumpkin seeds. Pumpkin is also one of the highest sources of vitamin A on the list.

1. Heat olive oil in a soup pot over medium heat. Sauté shallots and sage for 5 minutes.
   

2. Add chicken or vegetable broth and pumpkin; bring to a boil. Simmer until pumpkin is cooked, about 45 minutes.
   

3. Purée soup in a blender until smooth.
   

4. Stir in yogurt and season with salt and white pepper.
   

5. Serve garnished with dried cranberries and roasted pumpkin seeds sprinkled on top.
   

PER SERVING
Calories: 310 | Fat: 13g | Sodium: 370mg | Carbohydrates: 39g | Fiber: 6g | Protein: 11g

This is a perfect summer starter or a light lunch with a nice pink shrimp or chunk of crabmeat floated on top.

1. Peel avocados and chop coarsely; place in blender or food processor. Sprinkle with lime juice.
   

2. Add all remaining ingredients, cover, and blend or process until soup is smooth.
   

3. Place in medium-size bowl and place plastic wrap directly on the surface of the soup. Cover and chill for 2 hours before serving.
   

PER SERVING
Calories: 320 | Fat: 19g | Sodium: 270mg | Carbohydrates: 30g | Fiber: 10g | Protein: 11g

From corn to avocados, this soup is packed with fiber and flavor.

1. Sauté onion and celery in olive oil until translucent.
   

2. Add garlic, corn, chicken stock, bell pepper, tomatoes, and tomato purée. Bring to a boil.
   

3. Add tortilla strips, cumin, chili powder, and chipotle purée; simmer 30 minutes.
   

4. Remove from heat. Season the soup with salt, pepper, and cilantro.
   

5. Serve soup hot, garnished with diced avocado, baked tortilla chips, and cheese.
   

PER SERVING
Calories: 410 | Fat: 25g | Sodium: 480mg | Carbohydrates: 38g | Fiber: 8g | Protein: 14g

Creamy Tortilla Soup

This recipe is for a broth version of tortilla soup. To transform this recipe into a creamy tortilla soup, simply purée the corn kernels before adding them. The starch in the puréed corn will thicken the soup into a creamy yellow version studded with a colorful confetti of vegetables.

This recipe calls for canned tomatoes, but if your garden is overflowing with ripe tomatoes, consider using fresh peeled tomatoes instead.

1. Heat olive oil in a large stockpot; sauté garlic, cumin, carrot, and celery for 1 minute. Add onion; cook until transparent.
   

2. Stir in tomato paste; sauté until it begins to brown.
   

3. Add remaining ingredients except for lime juice or vinegar. Bring to a boil; reduce heat and simmer for 20–30 minutes, adding additional stock or water if needed.
   

4. Just before serving, add lime juice or balsamic vinegar.