Cancer-Fighting Cookbook (6 page)

PER SERVING
Calories: 220 | Fat: 5g | Sodium: 430mg | Carbohydrates: 35g | Fiber: 6g | Protein: 10g

Easy Measures

Consider freezing stock in an ice cube tray. Most ice cube tray sections hold 1/8 cup (2 tablespoons) of liquid. Once stock is frozen, you can transfer cubes to freezer bag or container. This makes it easy to measure out the amount you need for recipes.

You can make this soup using leftover fish or substitute halibut, cod, or sea bass for the snapper.

1. Rinse red snapper fillet and pat dry with paper towels. Broil fillet until opaque through the thickest part, about 4 minutes on each side depending on the thickness of fillet. Let cool. (Alternatives would be to steam or poach the fillets.)
   

2. Peel and halve cucumbers and scoop out and discard seeds. Cut into 1″ pieces.
   

3. Put half of cucumbers with green onions in bowl of food processor; pulse to coarsely chop. Transfer to a large bowl.
   

4. Add remaining cucumbers, yogurt, and herb leaves to food processor; process until smooth and frothy. (Alternatively, you can grate cucumbers, finely mince green onion and herbs, and stir together with yogurt in large bowl.)
   

5. Stir in lime juice and season with salt and pepper to taste, if using. Cover and refrigerate for at least 1 hour, or up to 8 hours; the longer the soup cools, the more the flavors will mellow.
   

6. While soup cools, break cooled red snapper fillets into large chunks, discarding skin and any bones.
   

7. Ladle chilled soup into shallow bowls and add red snapper. Sprinkle chopped walnuts over soup, garnish with herb sprigs, and serve.
   

PER SERVING
Calories: 340 | Fat: 15g | Sodium: 200mg | Carbohydrates: 19g | Fiber: 3g | Protein: 35g

You don't have to wait until winter to warm up with this delicious soup!

1. Wash and cut squash in half; core out seeds. Place face-down on oiled 9″ × 13″ glass baking dish; bake at 400°F for 50–60 minutes, or until squash is cooked tender. When cool enough to handle, scoop squash out of shells and set aside.
   

2. In large nonstick skillet, heat olive oil. Add onions and garlic; sauté until tender and continue to cook until the onions are soft and have turned brown (caramelized).
   

3. Add roasted pepper and chicken stock; simmer for another 16 minutes.
   

4. Add cooked winter squash, white wine, agave syrup, cinnamon, and ginger; simmer for another 5 minutes.
   

5. Transfer to food processor or blender; purée until smooth. Depending on size of processor or blender, you may need to purée a partial portion at a time.
   

6. If desired, stir in reduced-fat sour cream and serve.
   

PER SERVING
Calories: 150 | Fat: 4.5g | Sodium: 180mg | Carbohydrates: 21g | Fiber: 4g | Protein: 5g

Customize this dish with your favorite vegetables.

1. Drain and flake salmon; discard liquid.
   

2. In a large nonstick saucepan, add olive oil over medium heat; sauté onion, celery, green pepper, garlic, and carrots, stirring often, until tender, about 5 minutes.
   

3. Add potatoes, stock, water, pepper, and dill seed; bring to boil. Reduce heat, cover, and simmer for 20 minutes, or until potatoes are tender.
   

4. Add zucchini; simmer, covered, for another 5 minutes.
   

5. Add salmon, half-and-half, corn, and pepper; cook over low heat just until heated through.
   

6. Just before serving, add parsley, if desired.
   

PER SERVING
Calories: 410 | Fat: 14g | Sodium: 650mg | Carbohydrates: 58g | Fiber: 8g | Protein: 21g

To add flavor and spice to any of your dishes, add chili powder, jalapeño peppers, chipotle peppers, cayenne pepper, red pepper, or serrano peppers.

1. Combine all ingredients in a large saucepan.
   

2. Cook on medium heat for 15 minutes.
   

3. Simmer for another 10 minutes, then serve.
   

PER SERVING
Calories: 267 | Fat: 3g | Sodium: 292mg | Carbohydrates: 50g | Fiber: 15g | Protein: 15g

Black Beans

Black beans help lower cholesterol and are high in fiber, which helps slow rising blood sugar levels. Black beans are rich in antioxidants and other cancer-fighting nutrients including folate. They are also a particularly wise choice for people with diabetes or hypoglycemia. They are a virtually fat-free protein as well.

If you'd like to serve this soup cold, swirl 1 cup of plain yogurt or sour cream into it just before serving for a creamy and delicious flavor.

1. Add bell peppers, onions, pumpkin, garlic, chili, tomatoes, and stock to a large saucepan and bring to a boil.
   

2. Simmer for 25 minutes, or until bell peppers and pumpkin are soft. Drain, keeping vegetables and liquid in separate bowls.
   

3. Blend vegetables in a food processor and place back in saucepan with liquid. Add basil, salt, and pepper to soup and heat thoroughly.
   

PER SERVING
Calories: 189 | Fat: 3g | Sodium: 826mg | Carbohydrates: 39g | Fiber: 8g | Protein: 7g

This soup makes a great fall treat. Consider serving with some crusty bread, warmed in the oven.

1. Combine all ingredients in soup pot.
   

2. Simmer until lentils are soft, about 1 hour.
   

PER SERVING
Calories: 273 | Fat: 1g | Sodium: 34mg | Carbohydrates: 53g | Fiber: 19g | Protein: 16g

Tuscan cuisine combines a mixture of vegetables with the flavor of Mediterranean aromatic herbs.

1. Combine all ingredients in a large saucepan.
   

2. Cook on medium-high heat for 15 minutes.
   

3. Simmer for another 10 minutes, then serve.
   

PER SERVING
Calories: 242 | Fat: 4g | Sodium: 595mg | Carbohydrates: 33g | Fiber: 9g | Protein: 14g

Doubling Recipes

You can double most cooking recipes — that is, soups, broiled and grilled meats, and casseroles. Don't try to double baking recipes because they usually won't work. If you do double, or even triple a recipe, be careful with seasonings. Use less than double and then add more if you think the recipe needs it.

Turkey bacon helps reduce the fat in this excellent thick chowder, but it is high in salt, so no additional salt is needed.

1. In large soup pot, cook bacon until crisp. Remove from heat, crumble, and set aside.
   

2. To drippings remaining in pot, add olive oil, then onion and garlic; cook and stir until tender, about 5 minutes.
   

3. Stir in bell peppers, jalapeños, potatoes, and 3 cups of the stock. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes until potatoes are tender.
   

4. Meanwhile, in small microwave-safe bowl, combine cornmeal and 1 cup chicken stock. Microwave on high for 2 minutes, remove and stir, then microwave for 2–4 minutes longer or until mixture thickens.
   

5. Stir in adobo sauce and remaining 1 cup chicken broth. Add to soup along with corn. Simmer for another 10 minutes.
   

6. Add the half-and-half, cilantro, and pepper and stir well. Heat until steam rises, then sprinkle with reserved bacon and serve immediately.
   

PER SERVING
Calories: 350 | Fat: 13g | Sodium: 1400mg | Carbohydrates: 51g | Fiber: 5g | Protein: 13g

Silken tofu makes an excellent substitute for dairy cream or milk in this simple, tasty soup. Top with toasted pine nuts for that extra crunchy flavor.

1. Cut the florets off the broccoli stems; peel and chop.
   

2. In a large heavy saucepan, sauté the onion and garlic in oil until just tender; add half the parsley, setting the rest aside to use as garnish.
   

3. Add the stock and broccoli; bring to a boil; reduce heat and simmer until broccoli is tender, about 15 minutes.
   

4. Remove a small amount of broth to a bowl; dissolve the miso. Return to the soup pot; remove pot from heat.
   

5. Crumble silken tofu into broth; use a hand wand mixer to purée until smooth. An alternative is to ladle the soup into a blender in batches and purée until smooth.
   

6. Add salt and pepper to taste; serve either warm or chilled, topped with toasted pine nuts and minced parsley.
   

PER SERVING
Calories: 170 | Fat: 5g | Sodium: 540mg | Carbohydrates: 21g | Fiber: 5g | Protein: 13g

Two Kinds of Tofu

Basic tofu is made by crushing dried soybeans with water, and extracting the liquid to produce soy milk. This soy milk is then boiled, and a coagulant such as a natural food acid or a salt is added to produce curds. The resultant solid mass is then cut and packaged for sale.

Roasting vegetables gives them a whole new flavor by bringing out the natural sugars as they caramelize.

1. Preheat oven to 400ºF.
   

2. Remove leaves from cauliflower, wash, trim, and cut into florets. Peel carrots and cut into 2″ pieces.
   

3. Toss cauliflower, onion, carrots, and garlic with olive oil in large roasting pan. Sprinkle with salt.
   

4. Roast for 45–55 minutes, until cauliflower is lightly golden, stirring twice during roasting time.
   

5. Scrape all of the vegetables into large soup pot. Rinse roasting pan with ½ cup chicken stock, scraping to remove browned bits. Add to soup pot along with remaining chicken stock and thyme. Bring to a simmer over medium heat; simmer for 10 minutes.
   

6. Remove from heat and, using an immersion blender, purée. Add milk and pepper and stir well with wire whisk. Heat until soup steams, and serve.