Read Whole-Food Guide for Breast Cancer Survivors Online

Authors: Edward Bauman

Whole-Food Guide for Breast Cancer Survivors (24 page)

Form the mixture into 2-inch-thick patties and place them on a parchment-lined baking sheet. Put them in the oven and bake them for 20 minutes.

Remove the baking sheet from the oven and allow the burgers to cool completely for at least 20 minutes. As they do, make the sauce.

Sauce

Put the cashews in a blender and blend until finely ground.

Add the onion powder, salt, garlic powder, and pepper. Pulse a few more times to combine.

In a glass measuring cup, whisk together the almond milk and olive oil.

With the blender on low, gradually pour the milk mixture into the cashew mixture. Blend until smooth and creamy.

Blend in the nutritional yeast, miso, and lemon juice. Taste and adjust spices if necessary.

Just before serving, broil the burgers for about 3 minutes on each side, until they are golden brown and crispy. Watch closely to avoid burning them.

Serve the burgers immediately with the sauce.

Spicy Winter Squash and Red Pepper Bisque

(By Lizette Marx, Bauman College Natural Chef Instructor and Nutrition Consultant)

4 red bell peppers

4 cup ghee or butter

1 garlic bulb

2 pound acorn, kabocha, or butternut squash

1 yellow onion, diced

1 teaspoon sea salt

2 teaspoons cumin seeds

1 teaspoon mustard seeds

1 4 teaspoons chili powder

1 teaspoon turmeric

4 teaspoon cinnamon

4 cup white wine

4 cups chicken stock or mineral broth

1 tablespoon butter

1 can 12–5 oz coconut milk

2 cup cilantro (optional)

4 cup pumpkin seed, toasted (optional)

Preheat the oven to 350°F. Line a baking sheet with parchment paper. Slice the red peppers in half and remove the white membrane and seeds. Place the peppers cut-side down on the baking sheet and brush them lightly with the melted ghee.

Cut 2 inch off the stem end of the garlic bulb and drizzle it with a teaspoon of melted ghee. Wrap the garlic in a square of foil, lined with parchment paper, and place it on the baking sheet next to the red peppers.

Carefully cut the winter squash in half and scoop out the seeds. Brush the cut side lightly with ghee and place it cut-side down on the baking sheet. Roast all vegetables for 1 hour.

Check the red peppers after 30 minutes; if the skins are bubbly and wrinkled, they are ready. Remove them from the oven, transfer them to a heat-proof glass bowl, and cover them with a lid or plate. Covering the peppers will make the skins easier to remove later.

While the squash continues roasting, heat the remaining ghee in a wide soup pot over medium to low heat. Add the onions, season lightly with sea salt, and cook gently until the onions turn golden. Add the cumin and mustard seeds, and cook the mixture for 5 minutes, until the seeds become very aromatic.

Stir in the chili powder, turmeric, and cinnamon, and continue cooking for another 1 to 2 minutes on low heat.

Deglaze the pan using the white wine, increase the heat to medium-high, and cook the mixture until most of the liquid has evaporated.

When the squash is easily pierced with a fork, remove it and the garlic from the oven. Allow them to cool for about 10 minutes or until they are easy to handle. Scoop out the squash and place it in a bowl. Squeeze out the garlic cloves into the same bowl. Remove the thin skins from the red peppers, chop them roughly, and place them in the same bowl. Add the entire contents of the bowl to the soup pot with the onions and spices.

Add the broth and cook over medium heat for 10 minutes.

Remove the pot from the heat. Using an immersion blender, purée the soup directly in the pot. If you’re using a regular blender, fill it no more than two-thirds full and be sure to vent it so that the top doesn’t pop off (either remove the pop-out center from the lid, or lift one edge of the lid and drape it with a clean towel).

Rinse the soup pot, return the blended soup to the pot, and add the butter and coconut milk. Stir the mixture together gently until the new ingredients are well incorporated. Taste and adjust the seasonings. Add sea salt and pepper to taste.

Serve as is or stir in chopped cilantro and top each serving with toasted pumpkin seeds.

Curried Cauliflower and Red Lentils

(By Mira Dessy, NE, from grainsandmore.blogspot.com, 2011)

Serve over brown rice or quinoa.

2 cups red lentils, rinsed

4 cups water

2 tablespoons grape seed oil

2 teaspoon yellow mustard seeds

2 teaspoon cumin seeds

1 large yellow onion, diced

2 cloves garlic, minced

1 teaspoon ginger, grated

1 tablespoon curry powder

1 teaspoon ground turmeric

2 cups organic tomato sauce

2 cauliflower, chopped into bite-size pieces

1 teaspoon sea salt

1 tablespoon minced fresh cilantro

Place the rinsed lentils in a stainless steel pot. Add the water and bring to a boil. Reduce the heat, cover, and simmer for 40 to 50 minutes.

Make the curry sauce while the lentils are cooking. If the lentils are done before the sauce is ready, take them off the heat and set them aside until it is time to add them to the sauce.

Using a large saucepan, heat the grape seed oil.

Add the mustard and cumin seeds to the hot oil. Cook for 1 minute, stirring constantly.

Add the onion and sauté until it is golden and slightly wilted.

Add the garlic, ginger, curry powder, and turmeric, and cook for 1 to 2 minutes.

Add the tomato sauce and cauliflower. Reduce heat to medium low, cover, and cook until cauliflower is al dente, approximately 7 to 9 minutes.

Add the cooked lentils, sea salt, and cilantro, and cook for 2 to 3 more minutes.

RED CABBAGE SALAD

(By Sela Seleska, NC, from sausalitonutrition.com, 2011)

YIELDS 4 SERVINGS

6 cups thinly sliced red cabbage

1 tablespoon minced garlic

1 tablespoon chicken or vegetable broth

2 cup chopped scallions

1 tablespoon peeled, minced fresh ginger

1 2 tablespoons soy sauce

2 tablespoon rice vinegar

Salt

White pepper

Let the sliced cabbage and minced garlic sit for 5 minutes to bring out their health-promoting properties.

Heat the broth in a large stainless-steel skillet. Add the cabbage, garlic, scallions, and ginger, and sauté over medium heat for 3 to 4 minutes, stirring frequently.

Add the soy sauce and rice vinegar. Season with salt and pepper to taste.

Yam and Seed Spread

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press, 2011)

This spread replaces ham and cheese as a sandwich filling and can also be used as a dip.

YIELDS 4 SERVINGS

3 yams

4 cup sunflower seeds, ground

4 cup sesame seeds, ground

4 cup poppy seeds, ground

4 cup flaxseeds, ground

4 cup yogurt

2 teaspoon cinnamon

2 teaspoon coriander

2 teaspoon peeled, ground fresh ginger

2 teaspoon sea salt

Bake the yams at 450°F for 45 to 60 minutes or until soft.

Remove the skins and mash the yams.

Add the ground seeds.

Fold in the yogurt, cinnamon, coriander, ginger, and salt.

HERBED SALMON

(Bauman College Natural Chef Program recipe)

What makes this recipe so good is that the natural fat in the salmon isn’t cooked away by high heat, so the fish stays very moist. The skin helps promote this process by sealing in juices, and also contributes a flavor of its own. More or less fish can be used. Just adjust the other ingredients accordingly.

Dash of extra-virgin olive oil

6 (5-ounce-thick) salmon fillets with skin

Pinch of salt

Pinch of pepper, freshly ground

2 tablespoons finely grated lemon zest

Preheat the oven to 350°F. Gently rub a little olive oil into the flesh side of the salmon and season it lightly with salt and pepper. (Rubbing the fish will also give you the chance to feel for any small bones, which you can pick out with your fingers or a pair of tweezers.)

Lay the salmon skin-side down on a nonstick, oiled, or parchment-paper-lined baking sheet. Combine the herbs and the zest, and sprinkle them over the top of the fish, gently pressing into the flesh.

Reduce the oven temperature to 325° and roast the fish for 20 to 25 minutes, until it is just cooked through but still slightly translucent in the very center (check it with the tip of a knife). Serve the fish warm or at room temperature.

Vegetable Biryani

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press, 2011)

1 tablespoon and 2 tablespoons ghee or coconut oil

2 cups brown basmati rice

Pinch of saffron

4 teaspoon turmeric powder

2 teaspoon salt

4 cups vegetable stock

1 2 cups chopped yellow onion

1 large carrot, diced

1 cup chopped cauliflower

1 tablespoon peeled, grated fresh ginger

2 teaspoons ground cumin

2 teaspoons ground coriander

2 teaspoon ground cinnamon

Pinch of cayenne pepper

4 cup water

1 cup canned or fresh tomatoes, chopped, blanched, and peeled

1 cup fresh or frozen peas

1 cup chopped fresh greens (such as kale or chard)

3 cup cashews or Brazil nuts, toasted, for garnish

2 cup cilantro leaves, for garnish

Heat 1 tablespoon of the ghee in an 8 to 12-inch stainless steel or cast iron skillet and add the rice. Sauté briefly, stirring to coat each grain.

Add the saffron, turmeric, salt, and vegetable stock. Bring the mixture to a boil, cover, and reduce heat.

Simmer the rice mixture for about 50 minutes, until the liquid is absorbed and the rice is tender.

While the rice is cooking, heat the remaining 2 tablespoons of ghee in a separate 8-inch stainless steel or cast iron skillet over medium-high heat. Sauté the onions for 5 minutes, until tender.

Add the carrots, cauliflower, ginger, cumin, coriander, cinnamon, and cayenne pepper, and cook for 1 minute, stirring constantly.

Add the water and cover. Reduce the heat and cook for 3 to 4 minutes.

Add the tomato, peas, and greens. Simmer the mixture until the carrots are just tender.

Transfer the cooked rice to a bowl and fluff with a fork.

Add the onion and spice mixture to the rice, and mix well.

Transfer to a serving platter. Garnish with the nuts and cilantro.

Immune Recovery Soup

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press, 2011)

This is Mom’s chicken soup, only more nutritious. If you’re recovering from an illness, an infection, or exhaustion, drink 1 or 2 cups of immune recovery broth per day. You can also freeze single servings in small freezer bags and reheat them when you need a pick-me-up.