Cut Fat. Cut Cancer. Cookbook

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CUT FAT. CUT CANCER.

Healthy Recipes:Eating to maintain a healthy weight and protect against many cancers

The Stormont-Vail Cancer Center in Topeka, Kansas, provides cancer care for children through adults – from diagnosis to survivorship.

The center has:

pastoral care and support groups

(785) 354-5300stormontvail.org

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Cut Fat. Cut Cancer. Maintaining a healthy weight may be the single most important way to protect against cancer. Research shows a strong link between excess body fat and increased cancer risk. According to the American Institute for Cancer Research (AICR), excess body fat increases the risk for cancers of the esophagus, pancreas, colon and rectum, endometrium, kidney, postmenopausal breast and gall bladder. Reducing obesity in Shawnee County is cited as a top health priority identified in a recent Community Health Needs Assessment compiled by the Healthy Shawnee County Taskforce. Stormont-Vail HealthCare was a part of that task force. More than a third of the adults in Shawnee County are obese. In Kansas, 64.4 percent of adults are overweight or obese, and 24.1 percent of Kansas adolescents, grades 9 through 12, were classified as overweight or obese. There is no single food that protects a person from cancer, but research does show that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower the risk for many cancers, according to the AICR. Vegetables and fruits are low in calories, which helps people maintain a healthy weight. Whole grains and beans are rich in fiber and moderate in calories, which also help in weight management efforts. At least two-thirds of a dinner plate should be filled with vegetables, fruit, whole grains and beans. The Cancer Committee at the Stormont-Vail Cancer Center, Topeka, Kansas, has initiated a program to inform and educate the community about obesity and how it is associated with an increased risk of cancer. “We want to provide the community with cancer prevention information that is evidence-based,” said Vicky McGrath, RN, MBA, BSN, director of the Stormont-Vail Cancer Center. “With information about the importance of healthy eating and exercise, people can help themselves and reduce their risk for cancer and other illnesses.” Laura Smith, a registered dietitian at the Stormont-Vail Cancer Center who is also a certified specialist in oncology nutrition, said it’s important to maintain a healthy body weight, eat more vegetables, cut back on meat consumption, and practice portion control.

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Cancer Center Committee Members

Committee Chairman, Medical Oncologist: David Einspahr, MD

Cancer Program Administration: Vicky McGrath, RN, MBA, BSN, OCN

Radiation Oncologist: Russ Greene, MD

Diagnostic Radiologist: Christopher Sheldon, MD

Pathologist: Sheila McMeekin, MD

General Surgeon: William Sachs, MD

Pediatric Oncology: Jakica Tancabelic, MD

Oncology Nurse Hospital: Salena Gillam, RN, MBA, BSN, BCNE

Oncology Nurse Clinic: Robin Holthaus, RN, BSN, OCN

Social Worker Cancer Clinic: Kim Olson, LMSW

Certified Tumor Registrar, Cancer Conference: Kate Bure, RHIT, CTR

Certified Tumor Registrar, Quality Control Registry Data: Karla Savoie, CTR

Cancer Liaison Physician: Scott Teeter, MD

American Cancer Society: Jennifer Taylor

Rehabilitative Services: Toby Thompson, OTR/L

Palliative Care: Connie Rundle, APRN, ACHPN

Performance Improvement/Quality: Lesa Roberts, RN, MPH, BSN

Pharmacist: Tyler Dieker, PharmD, BCPS

Community Outreach: Anita Fry

Genetics: Amy Greenfield, APRN, OCN

Dietitian: Laura Smith, RD, CSO, LD

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Table of Contents

Dietitian Tips provided by Laura Smith RD, CSO, LD, Dietitian at Stormont-Vail Cancer Center.

Publication compiled and designed by Grace Hildenbrand

Special recognition to the American Institute for Cancer Research, www.aicr.org, for giving permission to reprint many of the recipes found in this cookbook. The AICR, founded in 1982, funds research on diet, nutrition and cancer, and intreprets that evidence to develop guidelines for the public.

Note: All nutrition information is estimated and may vary according to products used.

Breakfast................................... 4

Appetizers.................................10

Sides..........................................15

Soups, Salads & Wraps.............22

Entrees......................................32

Desserts.....................................43

Standard Serving Sizes.............50

Resources..................................50

Index.........................................51

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Banana Oatmeal Muffins

Ingredients:

1 cup old-fashioned oats, not quick-cooking1 cup 1% or fat-free buttermilk1 1/2 cups whole-wheat pastry flour1 tsp. ground cinnamon1 tsp. baking powder1/2 tsp. baking soda1/4 tsp. salt1 large egg1/2 cup applesauce1 cup mashed ripe banana, 2 or 3 bananas1/2 cup lightly packed light brown sugar1/2 cup chopped walnuts

Directions:

In large mixing bowl, combine oats and buttermilk and set aside for 1. 1 hour.Preheat oven to 400 degrees. Drop foil liners into a 12-cavity muffin 2. tin with 3-inch cups. Coat inside of liners generously with cooking spray and set aside. Or, spray muffin tin without using liners; this produces muffins with a chewier crust.In small bowl, whisk together flour, cinnamon, baking powder, 3. baking soda and salt. Break egg into bowl with soaked oats and beat it lightly with fork, then mix it in. Add applesauce, banana and sugar, and whisk until wet ingredients are well blended. Add dry ingredients, whisking just until they are combined: over mixing makes muffins tough. Spoon batter into prepared muffin tin. Sprinkle walnuts over top of muffins.Bake 20 minutes, or until bamboo skewer inserted into center of 4. muffin comes out clean. Let sit for 3 minutes, then turn the muffins out onto wire rack and cool for 15 minutes. Serve warm. Note: If not using liners, run a thin knife around between muffins and pan before turning them out.

Makes 12 muffins

Nutrition Information:Per muffin: 180 calories, 4.5 g total fat (0.5 g saturated fat), 30 g carbohydrate, 5 g protein, 4 g dietary fiber, 180 mg sodium

Source: American Institute for Cancer Research

Breakfast

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Oatmeal Pancakes with Cranberries

Ingredients:

1 cup plain low-fat yogurt 1 cup low-fat milk 1 tsp. vanilla 2 Tbsp. canola oil 1/2 cup dried cranberries Cooking spray Powdered sugar (optional) Juice of 1 lemon (optional) 1/2 cup all-purpose flour 1/4 cup whole-wheat flour 1/4 tsp. salt 1 Tbsp. sugar 1/2 tsp. baking powder 3/4 tsp. baking soda 3/4 cup quick-cooking (not instant) oats 2 egg whites, lightly beaten

Directions:

Preheat the oven to 200 degrees. In a medium bowl, sift together all-1. purpose and whole-wheat flours. Add the remaining dry ingredients and mix well. In a separate bowl, beat the egg whites, yogurt, milk, vanilla and oil. 2. Add the wet ingredients to the dry ingredients, making sure not to over-mix. Stir in the cranberries. For the very best results, allow the batter to rest, covered in the refrigerator, for 30 minutes. Spray a griddle or large, flat pan with cooking spray. Heat to 3. medium-high. Pour 1/4 cup batter for each pancake and cook for approximately 2 to 3 minutes. When bubbles appear on the upper surface, flip the pancakes. Continue cooking until the second side is golden brown, about 2 minutes. When ready to serve, lightly dust pancakes with powdered sugar and 4. a squeeze of fresh lemon juice.

Makes 5 servings

Nutrition Information:Per serving: 273 calories, 7.5 g total fat (1.5 g saturated fat), 40 g carbohydrate, 9 g protein, 3 g dietary fiber, 384 mg sodium


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Yam Waffles

Ingredients:

3/4 cup whole wheat flour3/4 cup all purpose flour1/2 cup rolled oats1/4 cup sugar1 teaspoon salt1 tablespoon baking powder4 ounces tofu, soft/silken1 egg6 ounces yam, cooked and mashed16 ounces yogurt, skim milk1/3 cup canola oil

Directions:

Preheat waffle iron. Stir together the dry ingredients; set aside. 1. In a blender or food processor, combine the remaining ingredients 2. until thoroughly blended. Mix liquid and dry ingredients together. Bake in waffle iron until done, following guidelines of your appliance. 3. This batter can also be used for pancakes.

Makes 12 servings

Nutrition Information:Per serving: 195 calories, 8 g total fat (1 g saturated fat), 26 g carbohydrate, 6 g protein, 1.5 g dietary fiber, 229 mg sodium

Source: American Cancer Society

Dietitian Tip:Top with a drizzle of honey or real maple syrup for a more natural alternative to pancake syrup.

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Herbed Spanish Omelet

Ingredients:

1 lb. potatoes, peeled and diced or shredded2 Tbsp. extra virgin olive oil1/2 cup diced red onion2 cloves garlic, minced2 Tbsp. finely chopped fresh parsley2 Tbsp. finely chopped fresh basil and chives4 large whole eggs, lightly beaten2 egg whites, lightly beatenSalt to tasteSprigs of fresh herbs to garnish (optional)

Directions:

Place potatoes in large pan. Cover with water. Bring to a boil and 1. cook uncovered for 3 minutes. Remove from heat. Cover and let stand for about 10 minutes or until potatoes are tender, not mushy. Drain well.Heat oil in deep 10-inch non-stick skillet over medium heat. Add 2. onion and garlic. Cook for about 8 minutes, stirring occasionally. Add potatoes and cook an additional 5 minutes. Add parsley, basil and chives to beaten eggs and egg whites. Season with salt if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook 3. uncovered for about 10 minutes or until bottom of omelet is golden. If desired, brown top under toaster oven. Garnish with fresh herb 4. sprigs. Serve immediately.

Makes 4 servings

Nutrition Information:Per serving: 260 calories, 12 g total fat (2 g saturated fat), 28 g carbohydrate, 11 g protein, 2 g dietary fiber, 106 mg sodium


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Breakfast Burritos

Ingredients:

Beans2 15 oz. cans pinto beans (no salt added), undrained2 4 oz. cans chiles, chopped, undrained1/4 tsp. cumin1/4 tsp. chili powder1/2 tsp. minced onionDash hot pepper sauce, or to taste

Eggs4 large whole eggs and whites only of 4 large eggs1/4 cup club sodaDash of salt

Other8 whole-wheat tortillas1/2 cup reduced fat cheddar cheese, shredded6 Tbsp. fat-free sour cream2 cups salsa1 tsp. pickled jalapeños (optional)Cooking spray

Directions:

Beans: In a medium saucepan over medium-high heat, bring beans, chiles, cumin, chili powder, onion, and hot pepper sauce to a boil. Re-duce heat and simmer 10 to 15 minutes. Eggs: Whisk eggs and club soda in a small bowl. Preheat a large skil-let; coat lightly with cooking spray. Pour in egg mixture and scramble. Season with salt.Burritos: Spoon a divided portion of eggs, beans, cheese, sour cream, and salsa onto each tortilla. Roll burrito-style and place in small bak-ing dish lightly coated with cooking spray. Top tortillas with remaining beans, salsa, cheese and jalapenos if desired. Broil until cheese melts. Remove from broiler, cool slightly and serve.

Makes 8 servings

Nutrition Information:Per serving: 302 calories, 5 g total fat, (2 g saturated fat), 47 g carbohydrate, 17 g protein, 10 g dietary fiber, 835 mg sodium


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Best Green Smoothie

Ingredients:

1 cup frozen peaches1 small banana (preferably frozen)1 cup canned pears in light syrup (or 1 fresh pear, cored)1 small apple (cored and cut in small pieces)5 large leaves kale, torn from stem (1/2 cup spinach may be substituted)1/2 cup fresh parsley6 oz plain fat-free Greek yogurt (may sub 4 oz soy or almond milk)

Makes 2 16-ounce servings

Directions:

Combine ingredients in blender and liquefy. May need to stop 1. and stir kale into liquid if it doesn’t blend well at first. Add water if needed. Cover and store any unused portion in the refrigerator and drink 2. within about 12 hours.

Nutrition Information:Per serving: 236 calories, 0 g fat, 50 g carbohydrate (33 g sugar), 12 g protein, 8 g fiber, 50 mg sodium

Recipe provided by Laura Smith, RD, CSO, LD

Dietitian Tip: It’s best to use mostly organic ingredients when making smoothies or juicing, to reduce the amount of pesticides in your final product.

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AppetizersBaked Kale Chips

1 large bunch of kale1 Tbsp olive oil1/2 tsp sea salt

Directions:

1. Heat oven to 300 degrees F. Cover 2 cookie sheets with parchment paper. 2. Rinse kale leaves and dry on paper towels. Tear pieces off stem, about 1 to 2 inches in size and place in a large bowl.3. Drizzle olive oil over kale pieces and toss using your hands. Sprinkle sea salt and toss some more. 4. Place kale in a single layer on each cookie sheet. Bake for 20 minutes, check a few times during last 5 minutes. The kale should be lightly browned on edges when done. If it becomes any darker prior to 20 minutes of baking, remove from oven.

Makes 4 servings, about 2 cups each

Nutrition Information: Per serving: 80 calories, 4 g fat, 10 g carbohydrate, 3 g protein, 2 g fiber, 275 mg sodium


Dietitian Tip: Experiment with different flavors by adding garlic powder, parmesan cheese, black pepper, or Italian seasonings to your next batch.

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Lite Hummus Dip

Ingredients:

1 can (15 oz.) chick peas, rinsed and drained1-2 cloves finely minced garlic (or to taste)1 Tbsp. sesame tahini6-8 Tbsp. reduced sodium vegetable broth or water1-2 Tbsp. fresh lemon juice1/2 tsp. extra virgin olive oilSalt and freshly ground black pepper, to tasteHot pepper sauce (optional)Paprika

Directions:

In blender or food processor, place peas, garlic, tahini, broth or 1. water, lemon juice and oil. Blend on high speed until mixture is smooth. Add salt, pepper and hot pepper sauce to taste, if desired. Pour 2. mixture into serving bowl. Dust lightly with paprika. Serve with cut-up raw vegetables and pita bread. 3.

Makes 1 1/4 cups

Nutrition Information:Per 2 tablespoons: 50 calories, 2 g fat (<1 g saturated fat), 7 g carbohydrate, 2 g protein, 2 g dietary fiber, 195 mg sodium


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Festive Tuna Roll-Ups

Ingredients:

1 6 oz. can white tuna in water, drained and flaked1 Tbsp. light mayonnaise4 tortillas, spinach (green), tomato (red), or whole-wheat8 dill pickle spears4 carrots, shredded8 pepper rings, green or red

Directions:

Mix tuna and mayonnaise in a small bowl. Lay out each tortilla. 1. Spread tuna in a line down the center of each. Top tuna with 2 pickles per tortilla and carrots. Roll each tortilla burrito-style; keep closed by wrapping 2 pepper 2. rings around each tortilla. Cut each rollup in half and center pepper ring on each half.

Makes 8 servings

Nutrition Information:Per serving: 120 calories, 2.5 g total fat, (0.5 g saturated fat), 16 g carbohydrate, 8 g protein, 3 g dietary fiber, 1015 mg sodium


Dietitian Tip:Substitute cucumber spears for pickle spears to reduce the sodium content to 245 mg per serving.

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Zucchini Bites

Ingredients:

Cooking spray2 medium zucchini, cut into ¾ inch rounds1/2 cup reduced-fat baking mix1/2 tsp. garlic salt1/2 tsp. paprika2 Tbsp. grated parmesan cheese

Directions:

Preheat oven to 350 degrees. Heat a cast-iron skillet or cookie sheet 1. in oven for 2 minutes. Remove from oven. Spray both sides of zucchini slices with cooking spray. Coat with baking mix. Place zucchini slices in skillet or on cookie sheet and sprinkle with 2. garlic salt, paprika, and parmesan cheese. Bake for 15 minutes until lightly browned. Serve immediately.

Makes 8 servings

Nutrition Information:Per serving: 23 calories, 1 g total fat (0 g saturated fat), 4 g carbohydrate, 1.5 g protein, 1 g fiber, 111 mg sodium


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Tuscan White Bean Salad on Crostini

Ingredients:

Salad dressing2 tsp. olive oil, divided1 garlic clove, minced1 tsp. dried oregano1/4 cup cider vinegar

Bean salad2 16 oz. cans cannelloni beans or other white beans, rinsed and drained1 1/2 cups diced plum tomato1/2 cup chopped Vidalia or other sweet onion1/2 cup (2 ounces) crumbled blue cheese1/3 cup chopped fresh parsley1/2 tsp. salt1/2 tsp. ground pepper

CrostiniTwo loaves deli-style bread for the crostini (French, Italian, or whole wheat, for example)

Directions:

Salad dressing: in a nonstick skillet, heat 1 teaspoon of olive oil over medium-high heat. Add the garlic and oregano; sauté for 30 seconds. Remove from heat and stir in vinegar.Salad: in a large bowl, combine remaining teaspoon of olive oil and the next 7 ingredients (beans through pepper). Add the dressing to the bean salad; toss lightly. Cover and chill for 30 minutes before serving.Crostini: slice bread thinly. Toast under a broiler or in the toaster. Top with bean salad.

Makes 8 servings

Nutrition Information:Per serving: 290 calories, 5 g total fat (2 g saturated fat), 46 g carbohydrate, 14 g protein, 11 g fiber, 736 mg sodium


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SidesBroccoli Salad

Ingredients:

4 cups fresh broccoli florets1/4 cup red onion, finely diced3 tablespoons dried cherries2 tablespoons dry roasted sunflower seeds1/4 cup plain yogurt2 tablespoons orange juice1 tablespoon fat-free mayonnaise

Directions:

Combine the broccoli, onions, cherries, and sunflower seeds in a 1. large bowl.In a small bowl, whisk the yogurt, orange juice, and mayonnaise 2. until blended. Pour over the broccoli mixture and toss to coat.

Makes 6 servings

Nutrition Information:Per serving: 63 calories, 2 g fat (0 g saturated fat), 10 g carbohydrate, 3 g protein, 2 g dietary fiber, 58 mg sodium

Recipe provided by Robin Holthaus, RN, BSN, OCN

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Roasted Asparagus with Garlic

Ingredients:

1 lb. fresh asparagus (medium width) 2 tsp. olive oil 2 garlic cloves, minced Salt and freshly ground black pepper, to taste Lemon wedges, as garnish

Directions:

Preheat oven to 500 degrees. Rinse asparagus and break off tough 1. ends. In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste.Roast uncovered for 6-8 minutes (depending on width of spears), 2. shaking pan occasionally. Serve with lemon wedges.

Makes 4 servings.

Nutrition Information:Per serving: 47 calories, 3 g total fat (<1 g saturated fat), 5 g carbohydrate, 4 g protein, 1 g dietary fiber, 3 mg sodium


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Baked Sweet Potato Wedges

Ingredients:

Cooking spray4 large sweet potatoes, scrubbed, eyes removed, cut lengthwise into 3/4-inch wedges1 teaspoon paprika1 tablespoon brown sugar1 teaspoon garlic salt1 teaspoon cinnamonDash of cayenne pepper (optional)

Directions:

Preheat oven to 400 degrees. Lightly spray nonstick baking dish 1. or cast-iron skillet with cooking spray. Spray potato wedges with cooking spray and toss together with all spices in a bowl.Place potatoes in a single layer in the baking dish or skillet. Bake for 2. 20 minutes. Turn over and bake an additional 20 minutes.

Makes 8 servings



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Tomato Soup with Chickpeas and Lemon

Ingredients:

1 Tbsp. extra virgin olive oil1/2 small onion, chopped1 large carrot, sliced1 large rib celery, chopped3/4 cup sliced leek, white and 1-inch green parts2 garlic cloves, finely chopped1 (14-oz.) can no salt added whole peeled tomatoes1 (15-oz.) can chickpeas, rinsed and drained1/4 tsp. smoked Spanish paprika3 cups reduced-sodium vegetable brothSalt and freshly ground pepper, to taste2 lemons

Directions:

In large heavy saucepan, heat oil over medium-high heat. Add onion 1. and cook until golden, 4 minutes, stirring often. Add carrot, celery, leek and garlic, stirring to coat them with oil. Cook until leek slices are translucent and soft, about 4 minutes. Add tomatoes one at a time, holding them over pot and crushing 2. them in your fist. Add liquid from can. Add chickpeas, paprika and broth. Bring liquid to a boil, reduce heat and simmer, covered, until vegetables are almost tender, 20 minutes. Season to taste with salt and pepper.To serve, divide hot soup among four bowls. Cut 1 lemon into 3. quarters. Squeeze juice from a quarter into each bowl, straining out seeds. From center of second lemon, cut four ¼ inch slices. Heat a dry cast-iron skillet or grillpan over high heat. Add lemon 4. slices and cook until caramelized to brown and lightly charred in places, 1-2 minutes. Turn and cook for 1 minute. Set 1 lemon slice in center of each bowl and serve.

Makes 4 servings

Nutrition Information:Per 1 ½ cup serving: 200 calories, 5 g fat (< 1 g saturated fat), 34 g carbohydrates, 10 g protein, 9 g fiber 461 mg sodium


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Country Potato Salad

Ingredients:

Salad4 large red potatoes, washed and unpeeled1 dill pickle, chopped2 scallions, chopped, including stems2 stalks celery, chopped1 Tbsp. fresh parsley, chopped (1 tsp. dried may be substituted)1 Tbsp. fresh basil, chopped (1 tsp. dried may be substituted)1 Tbsp. fresh thyme, chopped (1 tsp. dried may be substituted)1 Tbsp. apple cider vinegar (red wine vinegar may be substituted)1 tsp. dried dill1/2 tsp. paprikaSalt and freshly ground pepper to taste

Dressing1/4 cup extra virgin olive oil2 Tbsp. apple cider vinegar (red wine vinegar may be substituted)1/2 Tbsp. Dijon mustardPaprika (garnish with a sprinkle before serving)

Directions:

In a large pot cover unpeeled potatoes with water. Cover pot and 1. bring to boil over high heat. Reduce heat to medium-low, keep covered, and simmer until tender, about 10-12 minutes. Remove from heat and drain water. Refill pot with cold water to 2. allow potatoes to cool. Once cool cut potatoes into cubes.Place cubed potatoes in large bowl and toss gently with pickle, 3. scallions, celery, herbs, vinegar, dill, paprika, salt and pepper. In small mixing bowl whisk dressing ingredients together. Pour over 4. potato mixture and gently toss again to coat well. Refrigerate until ready to serve. Sprinkle paprika over top to garnish and serve.

Makes 8 servings

Nutrition Information:Per serving: 127 calories, 7 g total fat (< 1 g saturated fat), 15 g carbohydrate, 2 g protein, 2 g dietary fiber, 130 mg sodium


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Crunchy Green Beans with Caramelized Onions

Ingredients:

1 large red onion, cut into ½ inch strips1/2 tsp. olive oil2 pounds fresh green beans, washed and trimmed1/2 tsp. garlic salt4 tsp. balsamic vinegar2 tsp. imitation (soy) bacon bits

Directions:

Heat olive oil in medium skillet. Add onion and sauté until golden 1. brown (caramelized), stirring frequently, about 25 minutes. Set aside. Steam green beans in steamer until crisp-tender, approximately 10 2. minutes. Add green beans and garlic salt to skillet and mix with onions. Drizzle with vinegar and sprinkle with bacon bits. Serve warm or 3. cold.

Makes 8 servings

Nutrition Information:Per serving: 48 calories, 0.5 g total fat (0 g saturated fat), 10 g carbohydrate, 2.5 g protein, 4 g dietary fiber, 25 mg sodium


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Minted Melon Balls

Ingredients:

2 cups watermelon, seedless or seeds removed2 cups cantaloupe2 cups honeydew melon1/4 cup water2 Tbsp. sugar2 tsp. lime juice3 Tbsp. fresh mint, chopped finely

Directions:

Scoop out watermelon, cantaloupe, and honeydew melon meat with 1. a melon baller. In a small saucepan over medium heat, bring water, sugar, and 2. lime juice to a boil. Boil 2 minutes and remove from heat. Cool completely. Toss sugar mixture together with melon and mint. Chill well.3.

Makes 8 servings



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Mediterranean Way to Cook Vegetables and Beans

CHARD (excellent source of vitamin A and vitamin K; good source of vitamin C, fiber and potassium)

Place washed and cut chard in salted boiling water. Remove it as 1. soon as it wilts.Add 1 Tablespoon olive oil. Optional: add 1 clove of garlic.2.

ZUCCHINI (good source of fiber and vitamin A)Place washed zucchini (cut lengthwise) in salted boiling water. 1. Remove it as soon as soon as you can pierce a piece with a fork.Add 1 tablespoon olive oil. Optional: add 1 clove of garlic.2.

POTATOES (good source of fiber, vitamin C, potassium, B6 and folate)Place washed, sliced potatoes in salted boiling water. Remove when 1. the potato is done or when a fork can split a slice easily.Add 1 Tablespoon olive oil. Optional: add 1 clove of garlic.2.

LENTILS/BEANS (good source of fiber, iron, protein and folate)Soak lentils/beans for 2 hours in plain water; wash and discard the 1. water. If the lentils and beans are not the current year’s harvest, soak them overnight.Place lentils/beans in cold salted water and bring to a boil, continue 2. to simmer until lentils/beans are done. (They should be very soft, but not mushy.)Cool the lentils/beans. Add 1 Tablespoon olive oil and 1-2 3. Tablespoon wine vinegar or apple vinegar. Add salt and pepper to taste. Optional: add 1 clove of garlic.

These are very simple recipes, but they are actually the true “mediterrenean diet” - no sauces, nothing added.

Recipes provided by Jakica Tancabelic, M.D.

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Soups, Salads & WrapsSweet Potato-Kale Chili

Ingredients:

3 large sweet potatoes1 big bunch of kale3 cans beans (your choice, but suggested are pinto, red or cannellini – low sodium version)2 cups of diced tomatoes (or 14.5 ounce can)8 oz. can of tomato sauce 2-3 Tablespoons of chili powder (more or less, depending on how much chili flavor you like)

Directions:

Tear or cut kale into small pieces. Slice sweet potatoes into cubes. 1. Rinse and drain beans.Put all ingredients in crock pot; Put on “low” while you are at work. 2. Dinner is ready for you when you return home.

**Note: when other vegetables are in season, you can substitute out sweet potatoes and use zucchini or other squash.

Makes 8 servings

Nutrition Information:Per serving: 216 calories, 1 g fat (0 g saturated fat), 42 g carbohydrate, 10 g protein, 10 g dietary fiber, 205 mg sodium

Recipe provided by Anita Fry

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Chicken and White Bean Soup

Ingredients:

1 rotisserie chicken breast section or 3 cups chopped white chicken meat1 tablespoon canola oil3 carrots, sliced2 celery stalks, sliced1 onion, chopped2 cups water6 cups reduced–sodium chicken broth1 (15-ounce) can Great Northern beans, rinsed and drainedSalt and freshly ground black pepper

Directions:

Remove wings from chicken and reserve. Remove skin from 1. breast and discard. Shred the meat from the breast and break off breastbones.In a stockpot over medium heat, add oil. Sauté the carrots, celery, 2. onion, chicken wings, and breastbones for 8 to 10 minutes, or until vegetables soften.Add water and chicken broth and bring to a boil, stirring to 3. combine. Reduce the heat, cover, and simmer for 15 to 20 minutes. Add beans and chicken meat and cook for 5 minutes. If too thick, add additional broth or water. Discard bones and wings before serving. Season with salt and 4. pepper.

Makes 6 to 8 servings Nutrition Information:Per serving (for 6 servings): 232 calories, 5 g total fat (1 g saturated fat), 19 g carbohydrate, 27 g protein, 6 g dietary fiber, 753 mg sodium


27

Quinoa and Pomegranate Salad

Ingredients:

2/3 cup quinoa (makes about 2 cups cooked)2/3 lb. asparagus1 cup shredded carrots1 cup chopped parsley1/2 cup finely chopped mint leaves1/2 cup finely chopped dill1/4 cup finely chopped walnuts1/2 cup chopped cilantro, optional1/2 cup chopped scallions, green part only, optional2 Tbsp. olive oil1/2 cup lemon juice from Meyer lemons *(alternatively 1/4 cup lemon, 1/4 cup orange juice)1/2 tsp salt, or to tasteBlack pepper, to taste1 cup pomegranate seeds, divided (use 1 large pomegranate)

Directions:

Cook quinoa according to package directions. Drain and cool.1. Steam whole asparagus for 3 minutes or until bright green. Remove 2. from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces.In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, 3. walnuts, and cilantro and scallions if using.In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss 4. with quinoa mixture and then add 3/4 cup pomegranate seeds.Serve as is for buffet or plate each serving over 1 cup baby lettuces. 5. Garnish with remaining pomegranate seeds.

Makes 8 servings



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Spring Tuna Salad

Ingredients:

1 (6 oz.) can water-packed albacore tuna3/4 cup finely chopped Honeycrisp, Gala or Fuji apple1/2 cup finely chopped green bell pepper1/2 cup finely chopped scallions, green and white parts2 Tbsp. fresh lemon juiceSalt to tasteGround black pepper1 Tbsp. canola oil1/3 cup chopped fresh dill2 tsp. grated lemon zest4 butter or Boston lettuce leaves4 slices European cucumber2 lightly packed cups watercress sprigs

Directions:

In mixing bowl, finely flake tuna with fork. Mix in apple, green 1. pepper and scallions. Add lemon juice, salt and pepper to taste, and toss to combine. Mix in canola oil. The salad may be covered and refrigerated for up to 4 hours.When ready to serve, mix in the dill and lemon zest. Line 2 salad 2. plates each with 2 lettuce leaves and add 2 cucumber slices. Mound one-half of the tuna salad on each plate. Surround with the watercress sprigs, and serve.

Makes 2 servings

Nutrition Information:Per serving: 220 calories, 10 g total fat (1 g saturated fat), 12 g carbohydrate, 22 g protein 3 g dietary fiber, 55 mg sodium


29

Curried Chicken Salad

Ingredients:

1 small onion, sliced thinly4 boneless, skinless chicken breast halves2 teaspoons curry powder, divided1/4 teaspoon garlic salt1/4 cup orange juice1 15-ounce can mandarin oranges, drained well4 scallions, chopped finely1 cup golden raisins2 tablespoons sweetened, flaked coconut, divided1/4 cup light mayonnaise24 whole-wheat crackers

Directions:

Preheat oven to 400 degrees. Scatter onion slices on the bottom of a 1. medium baking dish. Place chicken in baking dish and sprinkle with curry and garlic salt. Pour orange juice around chicken.Bake for 15 minutes or until cooked through. Cool, then cut into 2. bite-sized pieces.In a medium bowl, mix chicken, oranges, scallions, raisins, and 1 3. tablespoon of coconut. Stir in mayonnaise.Transfer to serving bowl and top with remaining coconut. Serve with 4. whole-wheat crackers.

Makes 6 servings

Nutrition Information:Per serving (approximate): 293 calories, 8 g total fat (2 g saturated fat), 44 g carbohydrate, 17 g protein, 4 g dietary fiber, 222 mg sodium


30

Asian Beef Salad

Ingredients:

1 pound sirloin steak, trimmed of excess fat3 tablespoons fresh lime juice1 tablespoon fish sauce1 tablespoon reduced-sodium soy sauce1 teaspoon granulated sugar1/2 teaspoon chili paste, chili and garlic sauce, or crushed red pepper flakes1 cucumber, peeled, seeded, quartered lengthwise, and thinly sliced1/4 red onion, thinly sliced1 cup halved grape tomatoes2 tablespoons chopped fresh cilantro2 tablespoons chopped fresh mint2 scallions, thinly sliced2 tablespoons chopped roasted peanuts

Directions:

Preheat a lightly oiled grill to medium-high. Grill steak for 7 to 10 minutes per side for medium-rare. Remove from grill and let rest for 5 minutes before slicing into thin strips.Meanwhile, in a serving bowl, combine lime juice, fish sauce, soy sauce, sugar, and chili paste. Add steak and toss to coat. Add cucumber, onion, tomatoes, cilantro, mint, and scallions and gently toss to combine. Sprinkle with peanuts.

Makes 4 servings



31

Grilled Black Bean Burrito

Ingredients:

4 large (about 7-8”) whole wheat tortillas1 ripe avocado 1 tsp. cumindash of sea salt 1 15-ounce can no salt added black beans2 fresh tomatoes, diced2 Tbsp. fresh cilantro, chopped1/2 lime, cut in 2 wedges1/2 cup salsa4 oz. plain Greek yogurt

Directions:

Slice avocado in half, lengthwise. Scoop into shallow bowl using 1. a spoon. Mash avocado with a fork, then add cumin and sea salt. Place 4 tortillas on a plate and soften in microwave for 10 seconds. Empty can of black beans in to microwave-safe dish and heat for 90 seconds. Lay out tortillas on individual plates. Spread ¼ of mashed avocado 2. in a thin layer on each tortilla, covering the entire surface. Using slotted spoon, drain liquid from black beans and spread along the center of each tortilla. Add diced tomatoes, chopped cilantro, and a generous squeeze of lime juice to each tortilla. Heat a large skillet on medium-high heat and spray with cooking 3. spray. Roll tortillas into a burrito, folding in both ends. Place rolled burritos in skillet, seam side down. After about 1 minute, flip and grill the other side. Top with salsa and a dollop of Greek yogurt. 4.

Makes 4 servings



32

Egg and Roasted Red Pepper Wrap

Ingredients:

1 large red bell pepper, halved and seededSalt to taste1/4 tsp. each dried basil, oregano and thyme1 large egg1 large egg whiteOlive oil cooking spray2 tsp. grated Parmesan cheese2 Tbsp. chopped flat-leaf parsley2 Tbsp. reduced-fat ricotta cheese1/8 tsp. harissa, or to taste1 low-fat whole-wheat wrapper

Directions:

Preheat oven to 425 degrees F. Place pepper, cut side down, on foil-1. covered baking sheet. Bake until skin is puffed and blistered, 20-30 minutes. Transfer pepper to bowl, cover with plate, and let steam for 20 2. minutes. Pull off skin from pepper, using your fingers or small knife. Place pepper on plate. Sprinkle with salt and dried herbs, cover with plastic wrap, and refrigerate overnight, or up to 24 hours.In bowl, whisk egg and egg white together until well blended. Coat 3. 8-inch skillet with cooking spray, and set over medium-high heat. Add egg, tilting to coat bottom of pan, and cook until egg is set, 1-2 minutes. Sprinkle on cheese and parsley, and cook until surface of omelet looks dull, 2-3 minutes. Slide flat omelet onto plate and set aside.In small bowl, combine ricotta and harissa. Blot roasted pepper dry 4. using paper towel, and cut pepper into very thin strips.To assemble wrap, spread ricotta mixture over wrapper, leaving 5. 1/2–inch uncovered around edges. Slide omelet onto wrapper, positioning it near one end. With narrow end of wrapper toward you, arrange 8-10 pepper strips horizontally on top of egg, and starting at end near you, tightly roll up wrapper. Cut rolled wrap diagonally into 3 pieces and serve immediately.

Makes 1 serving

Nutrition Information:Per serving: 330 calories, 11 g total fat (3 g saturated fat), 34 g carbohydrate, 20 g protein, 6 g dietary fiber, 420 mg sodiumSource: American Institute for Cancer Research

33

Turkey, Spinach and Apple Wrap

Ingredients:

1 Tbsp. reduced-fat mayonnaise2 tsp. honey mustard2 (8-in) whole-wheat lavash wraps or flour tortillas2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce4 thin slices turkey breast (4 ounces)1/4 Granny Smith apple, sliced paper-thin

Directions:

Combine mayonnaise and mustard. Lay out both wraps. Spread the 1. edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay 2. lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side 3. down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.

Makes two wraps, or 2 servings



34

EntreesCod with Blueberry Grapefruit Salsa

Ingredients:

4 4 oz. filets of cod1/2 large pink grapefruit, peeled and membranes removed1 cup blueberries2 Tbsp. minced red onion2 Tbsp. chopped fresh cilantro1 Tbsp. lime juice1 jalapeno pepper, chopped1 tsp. honey

Directions:

Dice grapefruit into blueberry-sized pieces and transfer to a large 1. bowl. Add blueberries, onion, cilantro, lime juice, jalapeno and honey; mix 2. well.

Makes 4 servings

Nutrition Information:Per serving: 154 calories, 1 g fat (0 g saturated fat), 9 g carbohydrate, 26 g protein, 1 g fiber, 90 mg sodium Recipe provided by Robin Holthaus, RN, BSN, OCN

35

Chicken Cacciatora

Ingredients:

1 Tbsp. extra virgin olive oil1 lb. whole skinless and boneless chicken breast, cut into 4 pieces1 medium red onion, chopped3 garlic cloves, chopped8 oz. sliced white mushrooms3 Tbsp. chopped flat-leaf parsley, divided1 Tbsp. chopped fresh rosemary, or 2 tsp. dried, crumbled1 can (about 15 oz.) diced tomatoes, with their juices2 Tbsp. tomato paste1 Tbsp. red wine vinegarSalt and freshly ground pepper

Directions:

Heat the oil in a medium skillet over medium-high heat. Brown the 1. chicken lightly on both sides, about 8 minutes. Transfer the chicken to a plate and set aside.In the same pan, saute the onion until translucent, about 4 minutes. 2. Add the garlic and cook 1 minute longer. Add the mushrooms and cook, stirring often, until they release their liquid and soften, about 6 minutes. Mix in 2 tablespoons of the parsley and the rosemary. Add the 3. tomatoes, tomato paste and vinegar, scraping the bottom of the pan with a wooden spoon to incorporate any browned bits into the sauce.Return the chicken to the pan. When the sauce bubbles, reduce the 4. heat, partially cover and simmer 15 minutes. Turn the chicken and cook until it is no longer pink in the center at the thickest part, about 5 minutes longer. Season to taste with salt and pepper. Divide the cacciatora among 4 5. plates. Garnish with the remaining parsley and serve.

Makes 4 servings

Nutrition Information:Per serving: 211 calories, 5 g total fat (less than 1 g saturated fat), 12 g carbohydrate, 29 g protein, 3 g dietary fiber, 222 mg sodium


36

Pork Tenderloin with Apples, Fennel and Onions

Ingredients:

1 pork tenderloin (3/4 to 1 lb.) Canola oil spray 1 Tbsp. canola oil 1 pound yellow onions, cut into 1/2-inch crescents 1/2 medium fennel bulb, cut lengthwise into 1/2-inch slices 2 medium Fuji apples, quartered, cored and cut in 1/2-inch slices 1 1/2 tsp. dried thyme 1/8 tsp. ground chipotle or other chile powder 1 cup fresh apple cider Salt and freshly ground black pepper

Directions:

Cut the pork crosswise into 4 pieces. Cut each piece into 2 or 3 1. slices. Arrange them cut-side down on a work surface, cover with wax paper and, using a mallet, the bottom of a metal measuring cup, or the side of a heavy knife, pound until each is 3/4-inch thick. Coat a large skillet liberally with cooking spray and heat at medium-2. high. Brown the pork, about 2 minutes per side. Transfer the meat to a plate and cover loosely to keep it moist. Add the oil to the pan.Sauté the onions and fennel at medium heat 5 to 7 minutes, or until 3. the onions wilt. Add the apples and cook 5 minutes, stirring often so the onions color but do not brown. Mix in the thyme, chile and cider.Reduce the heat and simmer 15 minutes, or until the apples are just 4. barely tender. Season to taste with salt and pepper. Return the pork to the pan and spoon the apple mixture over it. Cook on low to medium heat until the meat is no longer pink in the 5. center, 4 to 5 minutes. Divide the apple mixture among 4 plates. Arrange pieces of pork on top, spoon any remaining pan juices onto the meat and serve.

Makes 4 servings



37

Portabello Burgers

Ingredients:

4 large Portabello mushrooms2 cloves garlic, sliced into very thin slivers1 tsp. fresh rosemary or 1/2 tsp. dried, (optional)1 tsp. fresh thyme or 1/2 tsp. dried, (optional)3 Tbsp. extra virgin olive oil3 Tbsp. balsamic vinegar or red wine vinegarSalt and freshly ground black pepper, to taste

Directions:

Preheat broiler or grill. Wipe mushrooms with damp cloth. Remove 1. stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs (if using) into slits.In small bowl, whisk together oil and vinegar with salt and pepper to 2. taste. Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.Serve in place of steak or with lettuce and tomato on toasted whole-3. grain buns.

Makes 4 servings



38

Salmon and Vegetable Oven Kebabs

Ingredients:

MarinadeJuice of 4 lemons2 Tbsp. extra virgin olive oil4 garlic cloves, minced1 Tbsp. dried Italian seasoningSea salt and freshly ground pepper to taste

Kebabs1 lb. wild salmon, cut into 2-inch cubes4 small plum tomatoes, cut into quarters or 8 cherry tomatoes4 large whole mushrooms, stems removed, halved1 medium green bell pepper, de-seeded, cut into 12 pieces1 medium yellow squash, cut into 8 piecesCanola oil cooking spray4 skewers

Directions:

If using wooden skewers (in lieu of metal ones), soak them in water 1. for about 30 minutes. In large mixing bowl, combine juice, oil, garlic, seasoning, salt and pepper. Mix well and divide in half. Add salmon and vegetables to half of marinade and gently toss to coat pieces. Cover and marinate for about 30 minutes, occasionally rearranging pieces to ensure even coating.Preheat oven broiler. Spray large shallow baking dish. Remove 2. skewers from water. Divide fish and vegetable pieces into 4 even portions. Arrange and distribute them evenly on skewers, being careful not to break the pieces. Place on baking dish. Brush with remaining marinade not used for marinating raw fish. 3. Broil for about 5-8 minutes, brushing frequently with marinade. Carefully turn over kebabs and continue cooking for an additional 4 minutes, basting frequently until fish is done. Serve.

Makes 4 servings



39

Tilapia Crusted with Almonds and Whole Wheat

Ingredients:

Canola oil cooking spray1 egg2 Tbsp. lemon juice1 Tbsp. extra virgin olive oil2 tsp. Italian seasoning1/4 tsp. garlic powder2 tsp. dried parsley or 2 Tbsp. finely chopped fresh parsleySalt and pepper to taste2 Tbsp. whole almonds (about 14-15 nuts)2/3 cup whole-wheat bread crumbs1 lb. tilapia

Directions:

Preheat oven to 425 degrees and coat baking dish with cooking 1. spray. Beat egg in mixing bowl and add lemon juice, oil, Italian seasoning, garlic powder, parsley, and salt and pepper, combining well. Process almonds and bread crumbs together in food processor or 2. blender to a medium coarse crumb. Transfer to bowl.Dip fish in egg mixture. Then dredge in crumb-nut mixture, coating 3. both sides well. Place breaded fillets on prepared cooking dish. Bake for 17 minutes and serve.

Makes 4 servings

Nutrition Information:Per serving: 265 calories, 9 g total fat (1.5 g saturated fat), 15 g carbohydrate, 30 g protein, 1 g dietary fiber, 226 mg sodium


40

Peppers Stuffed with Turkey and Wild Rice

Ingredients:

1 Tbsp. olive oil1/2 medium onion, chopped1 cup coarsely chopped mushrooms, any kind1 lb. ground turkey2 cups of baby spinach leaves, chopped1 cup diced tomatoes2 cloves garlic, minced or 1 tsp. garlic powder1 tsp. paprika1 tsp. oreganoSalt and pepper to taste3/4 cup chopped carrots, steamed and cut into ½ inch chunks1 1/2 cups cooked wild rice4 large green or red bell peppers (or any combination), tops removed* and seeded*Save tops to cover peppers during baking for a moister filling.

Directions:

Preheat oven to 350 degrees. Heat oil in a large skillet over medium-1. high heat. Sauté onion and mushrooms until onions are translucent. Add turkey, spinach, tomatoes, garlic and seasonings and cook until turkey is cooked through, about 5-6 minutes.Place turkey mixture in large mixing bowl and add carrots and wild 2. rice. Combine well. Using spoon, lightly pack mixture into peppers. Place peppers in 9-inch square oven dish, add ¼ cup water to 3. bottom of pan and bake about 45-50 minutes or until peppers are just tender. Serve.

Makes 4 servings



41

Spring Stir Fry with Chicken

Ingredients:

1 Tbsp. peanut oil5 cloves garlic, minced1 tsp. grated fresh ginger1/4 tsp. ground ginger6 spring onions, chopped, including the green stemsSalt to taste1 lb. chicken, boneless and skinless, cut into about ½ inch strips1 large onion, chopped1 cup chopped cabbage1 medium each, red and green bell peppers, chopped2 Tbsp. reduced-sodium soy sauce1 1/2 tsp. sugar, optional1 Tbsp. cornstarch1/2 cup water3 cups of cooked brown rice

Directions:

Heat oil over medium-high heat in wok or large skillet. When oil is 1. almost smoking, add garlic, ginger, ground ginger, spring onions and salt to taste. Stir-fry about 2 minutes. Add chicken. Stir fry an additional 3 to 4 minutes.Add chopped onion and cabbage and cook, stirring occasionally, 2. for about 5 minutes. Add peppers and cook for 2 minutes. Mix soy sauce, sugar and cornstarch into water; add to wok or skillet. Cook uncovered until sauce thickens. Serve over hot rice.

Makes 4 servings



42

Broccoli, Garlic, and Lemon Penne

Ingredients:

1/2 pound penne pasta5 cups broccoli florets or 1 (12-ounce) bag broccoli florets1/4 cup extra-virgin olive oil10 garlic cloves, thinly sliced1/2 cup reduced-sodium chicken brothGrated zest of 1 lemonSalt and freshly ground black pepper1/4 cup freshly grated Parmesan cheese

Directions:

Prepare penne according to package directions for al dente (just 1. firm). Two to three minutes before penne is ready, add broccoli. Finish cooking, drain, and set aside.Meanwhile, in a large skillet over medium-high heat, add oil. Sauté 2. the garlic for 1 to 2 minutes, or until aromatic and beginning to color.Add broth and bring to a boil for 3 to 5 minutes, or until reduced 3. by half, stirring frequently. Add pasta, broccoli, and lemon zest and cook until coated with sauce. Season generously with salt and pepper. Transfer to serving bowl and 4. top with cheese.

Makes 4 servings



Dietitian Tip:Use whole grain penne for additional fiber and protein!

43

Herbed Garden Pizza

Ingredients:

2 Tbsp. salt-free tomato basil garlic seasoning blend2 Tbsp. olive oil1 12-inch, whole wheat pizza crust, thin, pre-bakedCooking spray4 Roma tomatoes, thinly sliced1 1/2 cups cimini mushrooms, sliced2 cups baby spinach1/2 cup thinly sliced red onion3/4 cup shredded fat-free mozzarella cheese

Directions:

Place rack in center of oven and preheat oven to 400 degrees. In 1. a small bowl, mix tomato basil garlic seasoning blend with olive oil. Place pizza crust on pizza pan. Brush pizza dough with olive oil blend, reserve remainder.In a large mixing bowl, gently toss vegetables with remaining 2. olive oil blend. Spread coated vegetables evenly over pizza dough, leaving about ½-inch border around the edges. Top vegetables with shredded cheese. Bake 10 minutes, until cheese is melted.

Makes 4 servings


Source: U.S. Department of Agriculture

44

Meat Spaghetti Sauce

Ingredients:

1 Tbsp. vegetable oil 3/4 lb. ground beef 1 onion, chopped2 garlic cloves, minced1 16 oz. can tomatoes1 6 oz. can tomato paste1 tsp. dried oregano leaf1 cup vegetables such as broccoli, red, green or yellow bell peppers, zucchini, or carrots

Directions:

Heat oil and sauté the onions and garlic for 3-5 minutes. Add fresh 1. vegetables and sauté for a few more minutes. Add the meat; cook until no longer pink. Add remaining ingredients; stir, simmer for 1 hour. Serve over 2. spaghetti, preferably whole wheat.

Makes 4 servings

Nutrition Information:Per serving: 406 calories, 9 g fat (2.5 g saturated fat), 47 g carbohydrate, 36 g protein, 9 g dietary fiber, 331 mg sodium


45

DessertsPeanut Butter Flaxseed Balls

Ingredients:

1 c. uncooked oats1/2 c. ground flaxseed1/2 c. peanut butter1/3 c. honey1/2 c. chocolate chips

Directions:

Combine all ingredients and shape into small walnut-sized balls. 1. Chill to set.2.

Makes 24 servings

Nutrition Information:Per serving: 100 calories, 5 g fat (1.5 g saturated fat), 11 g carbohydrate, 3 g protein, 2 g dietary fiber, 26 mg sodium

Recipe provided by Karla Savoie, CTR

Dietitian Tip:Adding flax seed to recipes is a great way to increase fiber, protein, and healthy fats. Use 3 Tbsp. ground flax seed to replace 1 Tbsp. oil when making pancakes, waffles, and quick breads.

46

Pear Crisp

Ingredients:

1/4 cup rolled oats 1 Tbsp. walnuts 3 Tbsp. all-purpose flour 3 Tbsp. whole wheat flour 2 1/2 Tbsp. packed light brown sugar 1/8 tsp. cinnamon 1 Tbsp. plus 2 tsp. canola oil 6 firm, yet ripe pears, peeled (if desired), cored and cubed 1/4 cup raisins 1 Tbsp. lemon juice 2 Tbsp. sugar 2 Tbsp. flour 1/8 tsp. nutmeg Pinch of cloves Caramel pecan or vanilla nonfat frozen yogurt or lowfat ice cream (optional)

Directions:

Preheat oven to 375 degrees. Lightly spray 8- or 9-inch round cake 1. pan.In food processor, pulse oats and walnuts 15 seconds. Add flour, 2. brown sugar and cinnamon. Blend 15 more seconds. While running, drizzle oil and blend 30 seconds. Transfer to bowl and set aside.In another bowl, toss pears with next 6 ingredients. Spoon pears into 3. prepared cake pan. Cover with oat mixture, pressing down gently. Bake 45-50 minutes, until topping is brown and pears are bubbling. Serve hot, topped with nonfat frozen yogurt or lowfat ice cream, if 4. desired.

Makes 9 servings

Nutrition Information:Per serving: 164 calories, 4 g total fat (<1 g. saturated fat), 34 g carbohydrates, 2 g protein, 4 g dietary fiber, 3 mg sodium


47

Black Bean Brownies

Ingredients:

Canola oil spray1 can (15-oz.) reduced-sodium black beans, rinsed and drained3 large eggs3 Tbsp. canola oil1⁄4 cup unsweetened cocoa powderPinch of salt1⁄2 Tbsp. vanilla extract2⁄3 cup light brown sugar, packed3 Tbsp. bittersweet or dark chocolate chips

Directions:

Preheat oven to 350 degrees. Coat 8-inch baking pan with canola oil 1. sprayIn food processor, place beans, eggs, canola oil, cocoa powder, salt, 2. vanilla and brown sugar and blend until smooth. Remove blade and carefully stir in chocolate chips.Transfer mixture to prepared pan. Bake for 30-35 minutes or until 3. a clean dry knife inserted in center comes out clean. Cool before cutting into squares.

Makes 16 servings (1 brownie each)

Nutrition Information:Per serving: 110 calories, 5 g total fat (1 g saturated fat),15 g carbohydrates, 3 g protein, 2 g dietary fiber, 64 mg sodium


48

Banana Oatmeal Cookies

Ingredients:

Canola oil spray 3/4 cup unbleached flour 1/4 tsp. salt 1/4 tsp. baking soda 1/2 tsp. ground cinnamon 1/4 tsp. ground allspice 1 cup quick-cooking oats (not instant) 1/3 cup raisins 1/4 cup chopped walnuts 1 large egg white 3 Tbsp. butter (preferably unsalted), cut in 1/2-inch pieces 1/2 cup (packed) dark brown sugar 1 small banana, cut in 1-inch pieces 1 tsp. vanilla extract

Directions:

Set baking racks in top and lower thirds of the oven. Preheat oven 1. to 400 degrees. Coat 2 baking pans or cookie sheets with oil spray. Whisk together flour, salt, baking soda, cinnamon and allspice in a mixing bowl. Mix in oats, raisins and nuts.In a blender on medium speed, mix egg white, butter and sugar 2. until smooth. Blend in banana and vanilla until mixture is smooth. Pour banana mixture into bowl with dry ingredients, mixing with spatula until well combined. Batter will be fairly stiff.Drop batter by walnut-size spoonfuls onto prepared baking sheets, 3. spacing cookies at least 2 inches apart. Flatten them slightly with the back of a wet spoon, wetting spoon frequently between cookies, to make 2-inch cookies.Bake 10 minutes. Switch position of pans in oven. Bake an additional 4. 5 to 8 minutes or until cookies are golden brown and almost firm in the center when pressed with a finger. Transfer cookies to a baking rack and cool. Stored in airtight container, these cookies keep up to 1 week.

Makes 2 dozen cookies

Nutrition Information:Per cookie: 76 calories, 3 g total fat (1 g saturated fat), 13 g carbohydrate, 1 g protein, <1 g dietary fiber, 42 mg sodium


49

Mint-Chocolate Meringue Cookies

Ingredients:

3 egg whites1/8 tsp. cream of tartar2/3 cup granulated sugar1/4 cup unsweetened cocoa powder, sifted1/4 tsp. mint extract1/3 cup mini chocolate chips or finely chopped bittersweet chocolate

Directions:

Preheat the oven to 300 degrees. Line two baking sheets with 1. parchment paper, securing the edges with tape. With an electric mixer, beat the egg whites and cream of tartar until soft peaks form. Gradually add sugar, 1 tablespoon at a time. Add cocoa powder and beat until the mixture becomes glossy. Add mint extract. Gently fold in chips.Place mixture in a pastry bag fitted with a ½- or ¾-inch tip. Pipe 2. 1-inch rounds onto the parchment, leaving 1 to 2 inches between cookies. With damp fingertips, press down any peaks.Bake for 25 to 30 minutes, rotating pans halfway through baking. 3. Place baking sheets on a cooling rack for 10 minutes before peeling cookies off the parchment. If a pastry bag isn’t available, spoon mixture into a zip-top bag and 4. snip a ½-inch hole in the bottom corner of the bag. Batter can also be dropped with a tablespoon onto the parchment.

Makes 20 servings (3 cookies per serving)

Nutrition Information:Per serving: 52 calories, 1.5 g total fat (1 g saturated fat), 10 g carbohydrate, 1 g protein, 1 g dietary fiber, 8 mg sodium


Dietitian Tip:It’s okay to indulge in a sweet treat now and then!

50

Strawberry Mousse

Ingredients:

3 cups quartered strawberries1/4 cup sugar3/4 cup low-fat sour cream2 cups frozen reduced-calorie whipped topping

Directions:

In a blender or food processor, combine strawberries and sugar. 1. Process until smooth.Pour contents into a large bowl. Add sour cream and mix well using 2. a whisk. Fold whipped topping into strawberry mixture. Spoon into 8 custard cups. Cover. Freeze at least 4 hours.3.

Makes 8 servings

Nutrition Information: Per serving (approximate): 126 calories, 5 g total fat (4.5 g saturated fat), 21 g carbohydrate, 2 g protein, 1 g dietary fiber, 30 mg sodium


51

Shortcake Biscuits with Berries

Ingredients:

Canola oil spray 1-1/2 cups unbleached white flour 1/2 cup whole wheat or whole-wheat pastry flour 1/2 tsp. salt 4 tsp. baking powder 3 to 4 Tbsp. sugar for the biscuits, plus more for the berries, according to taste 2 Tbsp. butter, softened 4 Tbsp. canola oil 1 cup fat-free (skim) milk 1 lb. fresh strawberries 1 pt. fresh blueberries or 2 cups frozen 1/4 cup orange juice 1 1/2 cups vanilla frozen yogurt, softened slightly (optional)

Directions:

Preheat oven to 425 degrees. Spray a nonstick cookie sheet with oil 1. spray. Set aside.Hull strawberries and slice into a bowl. Add fresh blueberries, if 2. using. Mix in orange juice and sugar to taste. Set aside 30 to 60 minutes. (If using frozen blueberries that are defrosted, stir in just before assembling shortcakes.)In a medium bowl, mix together the flour, salt, baking powder and 3. sugar. Use a pastry blender or a fork to cut the butter and oil into the flour mixture until it resembles coarse meal. Add the milk all at once. Stir until it is just incorporated and there are no lumps.Form 8 biscuits by dropping well-rounded quarter cups onto the 4. cookie sheet. Bake 15 to 20 minutes or until biscuits are done. (Use a toothpick to test centers). Cool on a wire rack.Use a serrated knife to gently slice off the top third of each biscuit. 5. Top with some berries and juice. Lay the top third of the biscuit on berries. Top with more berries and juice. Place remaining berries around each biscuit. Garnish with frozen yogurt, if using, and serve.

Makes 8 servings

Nutrition Information:Per serving: 270 calories, 11 g total fat (2 g. saturated fat), 41 g carbohydrate, 5 g protein, 4 g dietary fiber, 405 mg sodium


Standard Serving Sizes Food Serving Looks LikeChopped Vegetables 1/2 cup 1/2 baseball

Raw Leafy Vegetables 1 cup 1 baseball or fist for average adult

Fresh Fruit 1 medium piece; 1/2 cup chopped

1 baseball; 1/2 baseball

Dried Fruit 1/4 cup 1 golf ball

Pasta, Rice, Cooked Cereal

1/2 cup 1/2 baseball

Ready-to-Eat Cereal 1 oz. varies from 1/4 cup to 1 1/4 cups

Red Meat, Poultry, Seafood

3 oz. (boneless cooked weight from 4 oz. raw)

Deck of cards

Dried Beans 1/2 cup cooked 1/2 baseball

Nuts 1/3 cup Level handful for average adult

Cheese 1 1/2 oz. 4 dice or 2 9 volt batteries

Source: U.S. Department of Agriculture

ResourcesAmerican Institute of Cancer Researchwww.aicr.org

American Cancer Societywww.cancer.org

Choose My Plate (U.S. Department of Agriculture)www.choosemyplate.gov

Kansas Department of Health and Environmentwww.kdheks.gov

KDHE Cancer Prevention and Control Programwww.cancerkansas.org

Midwest Cancer Alliancewww.midwestcanceralliance.org

Stormont-Vail HealthCarestormontvail.org

50

Index

Breakfast.................................................... 4

Banana Oatmeal Muffins.............................. 4 Oatmeal Pancakes with Cranberries ............. 5 Yam Waffles................................................... 6 Herbed Spanish Omelet................................ 7 Breakfast Burritos.......................................... 8 Best Green Smoothie.................................... 9

Appetizers.................................................. 10

Baked Kale Chips.......................................... 10 Lite Hummus Dip......................................... 11 Festive Tuna Roll-Ups.................................... 12 Zucchini Bites............................................... 13 Tuscan White Bean Salad on Crostini............. 14

Sides........................................................... 15

Broccoli Salad............................................... 15 Roasted Asparagus with Garlic...................... 16 Baked Sweet Potato Wedges......................... 17 Country Potato Salad................................... 18 Crunchy Green Beans ................................... 19 Minted Melon Balls. .................................... 20 Mediterranean Way to Cook Vegetables ..... 21

Soups, Salads & Wraps.............................. 22

Sweet Potato-Kale Chili ............................... 22 Chicken and White Bean Soup..................... 23 Tomato Soup with Chickpeas and Lemon ... 24 Quinoa and Pomegranate Salad ................. 25 Spring Tuna Salad ....................................... 26 Curried Chicken Salad ................................. 27 Asian Beef Salad .......................................... 28 Grilled Black Bean Burrito ............................ 29 Egg and Roasted Red Pepper Wrap .............. 30 Turkey, Spinach and Apple Wrap ................. 31

Index continued next page

51

Index, continued

Entrees....................................................... 32

Cod with Blueberry Grapfruit Salsa .............. 32 Chicken Cacciatora ...................................... 33 Pork Tenderloin ............................................ 34 Portabello Burgers ........................................ 35 Salmon and Vegetable Oven Kebabs ............ 36 Tilapia Crusted with Almonds....................... 37 Peppers Stuffed with Turkey and Wild Rice.... 38 Spring Stir Fry with Chicken ......................... 39 Broccoli, Garlic, and Lemon Penne ............... 40 Herbed Garden Pizza .................................... 41 Meat Spaghetti Sauce .................................. 42

Desserts..................................................... 43

Peanut Butter Flaxseed Balls ......................... 43 Pear Crisp .....................................................44 Black Bean Brownies..................................... 45 Banana Oatmeal Cookies .............................. 46 Mint-Chocolate Meringue Cookies ............. 47 Strawberry Mousse........................................ 48 Shortcake Biscuits with Berries ...................... 49

52

CUT FAT. CUT CANCER.

Healthy Recipes:Eating to maintain a healthy weight and protect against many cancers

The Stormont-Vail Cancer Center in Topeka, Kansas, provides cancer care for children through adults – from diagnosis to survivorship.

The center has:

pastoral care and support groups

(785) 354-5300stormontvail.org

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Cut Fat. Cut Cancer. Cookbook