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Health Supportive Recipes
CURRIED GARBANZO BEANS IN ACORN SQUASH
Serves 4
Garbanzo beans (also known as chickpeas and ceci beans) are a nutritional powerhouse! High in vitamin C and iron, they also are good sources of easily-digested protein and toxin-clearing fiber, making them a good food for those undergoing treatment for cancer. This dish is so delicious you’ll want to lick the bowl clean – and you can even eat it!
Ingredients
1 cup garbanzo beans (soaked overnight)
2 tablespoons olive oil
1 medium yellow onion, cubed
2 garlic cloves, finely minced
½ teaspoon cumin seeds
½ teaspoon ground cumin
1 teaspoon ground coriander seeds
¼ teaspoon chili powder
½ teaspoon turmeric powder
2 medium-sized plum tomatoes, coarsely chopped
1 teaspoon sea salt
1 cup vegetable broth
4 medium-sized acorn squash
Procedure for curry
1. Bring 5 cups of water to boil, add a pinch of salt and soaked garbanzos. Cook garbanzo beans until they are soft but firm, about 20 minutes. Drain and set aside.
2. Place large skillet on medium high heat, add olive oil, diced onion, minced garlic and cumin seeds. Sauté until onions are translucent.
3. Add all dry ingredients to onion mixture. Then add chopped tomatoes (if mixture is too dry add a dash of vegetable broth). Add salt as needed.
4. Simmer tomato base for about 15 minutes, then add garbanzo beans. Mix garbanzo beans well so that the paste coats the beans.
5. Pour one cup of vegetable broth over garbanzo beans, mix and simmer for 15 minutes, and adjust seasoning.
Procedure for squash
1. In a large skillet bring salted water to a boil.
2. Slice acorn squash open 2 inches from the top. Scoop out all seeds and threads.
3. Add squashes to boiling water and cook for 7 – 10 minutes.
4. Drain and set aside to cool.
5. Stuff each acorn squash with the garbanzo beans. Garnish with sprigs of fresh cilantro or minced parsley.
6. For an added nutritional bonus, serve with a side of brown rice, or any grain of choice.
Recipe adapted by Health-Supportive Chef Federico Saldivar
KALE FRITTATA
Serves 4
Mom was right with she told you to eat your greens! They contain a host of phytochemicals with important cancer fighting properties. All cruciferous vegetables, such as kale, contain sulfites, helpful in removing toxins from the body. These delicious vegetables can provide an assist in recovering from the toxic side effects of chemotherapy.
Ingredients
1 bunch of kale, stemmed and roughly chopped
3 tablespoons extra virgin olive oil
1 medium onion, finely chopped
1 clove garlic, minced
6 eggs
2 tablespoons water
¾ teaspoon sea salt
½ teaspoon fresh ground pepper
Procedure
1. Pre-heat the oven to 400*.
2. In a large pot, bring about two quarts of salted water to a rapid boil. Add kale, blanching in the water for about 3 minutes or until tender. Drain the kale and set aside.
3. Using an ovenproof, non-stick 10-inch frying pan, heat 2 tablespoons of the olive oil over medium heat. Add the onion and sauté until translucent, about 7 minutes. Add the garlic and sauté for another 2 minutes. Remove from the heat and set aside.
4. Preheat the oven to broil. In a large bowl, whisk together the eggs, water, salt and pepper. Add the kale and onion and mix thoroughly.
5. Using the same frying pan, heat the remaining tablespoon of olive oil over medium heat. When heated, pour the egg mixture into the pan and reduce heat to low. Cook until the eggs begin to get firm around the edges, tilting the pan occasionally to let the runny (uncooked) egg distribute around the pan. Continue cooking until the eggs are almost set, about 5-7 minutes.
6. Place the pan in the preheated oven, under the broil/grill, but not too close to the heat source. (Use the middle rack.) Let the frittata brown slightly, about 3-4 minutes under the broiler. Remove from the oven. Slide the frittata onto a wooden cutting board and let cool. Cut into 4 wedges and serve.
Recipe adapted by Health Supportive Chef Federico Saldivar
POACHED WILD SALMON WITH MEDITERRANEAN HERBS AND BABY SPINACH
Serves 4
Salmon is a great source of heart-healthy omega-3 acids as well as protein. Protein can help cancer patients maintain weight during treatment. The wonderful mix of herbs in this recipe contains many cancer-fighting compounds, making this dish even more satisfying to enjoy.
Ingredients
1 cup dry white wine
2 cups of water
2 sprigs of each: fresh dill, parsley, thyme, marjoram, oregano
2 bay leaves
5 garlic cloves finely sliced
1 lemon, thinly sliced
1 teaspoon salt
4 8-oz wild salmon fillets
8 cups baby spinach
¼ cup slivered and roasted almonds
2 – 3 tablespoons extra virgin olive oil
Procedure
1. Place medium sized skillet over low heat. Add white wine, water, all herbs, 1/3 of garlic, ½ of the sliced lemon and salt. Bring to a simmer. Add salmon. Cover the skillet and let it cook for about 7 minutes, until the fish begins to flake. Using a large spatula, transfer fish to a plate.
2. While salmon is cooking, place small saucepan over medium heat. Add extra virgin olive oil and the remaining garlic.
3. When garlic turns a light golden brown, add spinach, almonds, and salt. Cook, stirring, until spinach wilts (about one minute).
4. Serve salmon over sautéed spinach with brown rice on the side. Garnish the fish with the remaining lemon slices.
Recipe adapted by Health Supportive Chef Federico Saldivar
QUINOA SALAD WITH PEPITAS AND AVOCADO
Serves 6
This recipe packs in a lot of ingredients helpful to people going through treatment for cancers. Quinoa is a source of easily digested plant protein. The radish acts as an appetite stimulant, and the avocado is a great source of monounsaturated fat, an important component in building healthy blood cells.
Ingredients
Salad
½ cup pepitas (pumpkin seeds)*
1-2 teaspoons olive oil
1 cup quinoa, well rinsed and drained
1 ½ cup water
½ teaspoon sea salt
1 red bell pepper, diced
½ medium daikon, peeled and cut into matchsticks
1 carrot, peeled and grated
3 scallions, thinly sliced
1 ripe avocado, diced
Dressing
1 large lemon, juiced
¼ cup extra virgin olive oil
1 clove garlic, finely minced
½ bunch parsley leaves, chopped
salt and pepper to taste ( about 1 tsp combined)
Procedure
1. In a sauce pan over medium heat, warm the olive oil and add the seeds. Roast seeds, tossing, until seeds are golden brown, about 5 minutes. Transfer to a plate and cool.
2. To cook the quinoa, bring the 1 ½ cups of water to a boil in a medium saucepan. Add quinoa and salt. When water returns to boil, lower heat and simmer for 15 minutes. Spread quinoa on a baking sheet to cool.
3. In a large bowl, combine dressing ingredients and whisk well.
4. Add quinoa, toasted seeds and vegetables to the dressing. Mix well. Taste for seasoning, adjusting as necessary. Toss in the avocado and mix gently.
Note: *omit pepitas in case of nut allergies
Recipe by Health Supportive Chef Ruth Fehr
PINEAPPLE AND CILANTRO SALAD
Serves 4
This beautiful salad tickles both taste buds and the eyes. Pineapple has long been known as a digestive aid, making this recipe a good one for people experiencing side effects from chemotherapy and radiation. Cilantro has been used through the centuries to help the body regulate energy flow.
Ingredients
Salad:
1 ripe pineapple, peeled, cored and diced into small cubes
1 bunch cilantro, carefully washed, dried, and minced (will yield approximately ¼ cup)
1 head red leaf lettuce, separated into large leaves and washed
Dressing:
1 lemon, freshly squeezed
2 tablespoons apple cider or rice wine vinegar
1 clove garlic, peeled and crushed
¼ teaspoon honey (or other natural sweetener)
1 teaspoon Dijon mustard
1 teaspoon sea salt
dash of pepper
¼ cup extra olive oil
Procedure
1. In a large bowl, combine the pineapple and cilantro.
2. For the dressing, in a medium bowl (or blender), mix together the lemon juice, vinegar, garlic, honey, mustard, salt and pepper. Stir thoroughly to blend. Slowly add the olive oil in a slow stream, stirring (or blending in blender) to mix well.
3. Pour the dressing over the pineapple-cilantro combination, and stir to coat well.
4. Arrange lettuce leaves on a plate and scoop pineapple salad into the leaves.
Recipe by Health Supportive Chef Ruth Fehr
MULTICOLOR SLAW WITH CITRUS DRESSING
Serves 4-6 as a side dish
This salad is a carnival of flavor and antioxidants! The jicama is a tuber common in Central and South America, and becoming increasingly common in the United States. It is a good source of potassium. Cabbages have long been prized as a blood purifier and are filled with phytonutrients rich in anticancer properties.
Ingredients
Salad:
1 medium jicama, peeled and finely shredded
¼ napa cabbage, finely shredded
¼ red cabbage, finely shredded
3 medium carrots, peeled and finely shredded
1 mango (not too ripe), peeled and cut into matchsticks
¼ cup finely chopped cilantro leaves
Dressing:
1 lemon, freshly squeezed
2 tablespoons apple cider or rice vinegar
1 teaspoon honey or other natural sweetener
1 clove of garlic, peeled and crushed
1 teaspoon sea salt
Dash of pepper
¼ cup olive oil
Procedure
1. Place jicama, cabbage, carrots and mango in a large bowl.
2. For the dressing, in a medium bowl (or blender), whisk together the lemon juice, vinegar, honey, garlic, salt and pepper. Whisk in the olive oil and blend until well combined. Taste and adjust the seasoning.
3. Pour the dressing over the vegetable mixture and toss to coat well.
4. Carefully stir in the cilantro.
5. Let sit at room temperature for 15 minutes before serving so that the flavors can develop.
Recipe by Health Supportive Chef Ruth Fehr
KALE WITH SWEET POTATOES
Serves 4 as a side dish
This dish is filled with flavor and cancer-fighting nutrition! Kale is an antioxidant-rich source of fiber and the sweet potatoes are high in beta-carotene, which helps the body detoxify and build healthy cells.
Ingredients
1 bunch kale
1 large sweet potatoes (about 1 lb)
2 tablespoon olive oil
1 large red onion, chopped
1 slice ginger, peeled and thinly sliced
salt and pepper
Procedure
1. Preheat oven to 375 degrees.
2. Peel potato and cut it into large cubes. Season with salt pepper and 1 tablespoon of olive oil. Place it in a baking sheet and roast in the oven until soft, about 10-15 minutes.
3. In a large pan, bring about two cups of water to a rapid boil. This will be used for blanching the kale. While the water is heating up, prepare the kale by cutting out the thick stems. Stack a few leaves together, roll up into a cigar-like shape, and cut into thin rings (or strips). Repeat procedure until all the kale is cut then wash and drain the strips.
4. In a medium sauté pan, heat the remaining olive oil over medium heat. Sauté the onions and ginger for about 5 minutes, until the onions have become translucent. Add the kale and stir to combine thoroughly. Cook for 2-3 minutes and then add the roasted sweet potatoes, stirring to blend completely. Season with salt and pepper and serve.
Recipe by Health Supportive Chef Ruth Fehr
BROCCOLI RABE WITH SUN-DRIED TOMATO PESTO
Serves 4
Broccoli rabe is an antioxidant-rich green common in Italian cooking. Blanching the greens in boiling water first helps to reduce the bitterness of the greens. The sun-dried tomato pesto provides a sweet counterpoint to the bitter greens.
Ingredients
For the greens:
1 bunch broccoli rabe (rapini), washed and loosely chopped
1 tablespoon olive oil
2 cloves garlic, minced
For the sun-dried tomato pesto:
8 ounces sun-dried tomatoes in olive oil,drained and roughly chopped
2 tablespoons olive oil
2 cloves garlic, minced
5 sprigs parsley, cleaned, dried and minced
2 teaspoons lemon zest (from an organic lemon)
pinch cayenne pepper
pinch sea salt
Procedure
1. Bring 2 quarts generously salted water to a boil. Blanch the rabe in the boiling water for 1-2 minutes, removing to a bowl of ice water to stop cooking. Drain the rabe.
2. Heat olive oil over medium-high heat in a large sauté pan. When oil is hot (but not smoking), add garlic and quickly sauté for about two minutes, until softened. Add greens and stir to combine with the garlic. Lower the flame to medium, cover and steam the greens until tender.
3. Meanwhile, make the pesto by combining the sun-dried tomatoes and other ingredients in a small food processor. Pulse until the tomatoes are finely ground and all ingredients are combined. (Note: Even though you are running the ingredients in the food processor, be sure to mince the garlic first so that it is evenly chopped and distributed throughout the pesto.)
4. Serve by placing tender greens on the plate and topping with the pesto.
Recipe by Health Supportive Chef Ellen Emerson
HOMEMADE GRANOLA
Approximately 8 ½-cup servings
Ruth’s special granola is a tasty source of energy and fiber that combines well with fresh fruit or yogurt. The cinnamon is a warming spice that aids blood circulation. The combination of whole grains and nuts in this recipe provides a sweet and satisfying source of protein.
Ingredients
5 cups of rolled oats (not instant or quick cooking)
1 cup raw sunflower seeds (could also use slivered almonds or any other nut)
1 cup unsweetened shredded coconut
2 tablespoons white sesame seeds
2 tablespoons of canola oil
¾ cup maple syrup or agave (or a combination of both)
1 cup unsweetened dried fruit (apple, cranberries, raisins), roughly chopped
Procedure
1. Preheat oven to 250 degrees Fahrenheit.
2. In a medium bowl, combine oats, nuts & seeds and coconut.
3. In a small saucepan, combine the oil with the syrup and bring it just to a boil. Stir to mix well and pour syrup into the oat-nut mixture, stirring well until all the ingredients are well coated with the syrup.
4. Place the mixture on a sheet pan and bake for about 30-45 minutes, stirring every 15 minutes to ensure even baking and browning.
Once out of the oven, let it cool, then stir in the dried fruit.
5. Transfer to a sealed container and store in a cool place.
6. Serve with a dollop of yogurt and choice of seasonal fresh fruit. This can be enjoyed for breakfast or an anytime snack.
Recipe by Health-Supportive Chef Ruth Fehr
GLUTEN-FREE APPLE CHERRY CRISP
Serves 4
Wheat gluten can be difficult to digest, particularly for a digestive system under duress from cancer. This recipe is a deliciously tempting sweet treat that contains many nutritious and healing ingredients – apples, walnuts, cinnamon.
Ingredients
Apple Filling:
2-3 large apples (Cortland or Honeycrisp), peeled, cored and sliced
1 tablespoon maple syrup
¼ teaspoon ground cinnamon
½ cup dried pitted cherries, chopped
1 tablespoon brown rice flour
Crisp Topping:
½ cup rolled oats
¼ cup brown rice flour
½ teaspoon ground cinnamon
Pinch of sea salt
¼ cup raw walnuts, soaked in water
for about two hours
¼ cup maple syrup
2 tablespoons coconut butter or coconut oil
Procedure
1. Preheat oven to 350 degrees
2. In a large bowl, combine, sliced apples, cherries, cinnamon, and maple syrup. Gently fold in the flour.
3. For the topping, mix together the oats, flour, cinnamon and salt. Using a sieve rinse walnuts and then rub them against the sieve to remove some of their papery skin. Add to dry ingredients. Add maple syrup and coconut oil. Mix well to incorporate thoroughly.
4. Place apple-cherry filling in a baking dish. Spread the topping over the fruit evenly.
5. Cover with foil and bake in the preheated oven for 30 minutes. Remove the foil and continue baking for another 10 minutes. The apples should be soft and the top should look golden.
6. Serve, garnishing with a dollop of Greek yogurt as desired.
Recipe adapted by Health-Supportive Chef Ruth Fehr
PEAR MOUSSE
Serves 4
It’s important to keep energy levels high while undergoing treatment for cancer. The natural sugars in this dish combined with the protein in the almond butter make this a delicious, comforting treat. Agar agar is a plant-based gelling agent that also acts as a mild laxative for those dealing with constipation.
Ingredients
2 cups unfiltered apple juice or pear juice
2 teaspoons agar agar
2 ripe pears
1 cinnamon stick
3 tablespoons roasted almond butter
Procedure
1. Pour the apple juice into a medium saucepan. Add the agar agar and let it sit for about 15 minutes to allow the agar agar to dissolve.
2. In the meantime, peel the pears, core them and cut into chunks. Add the pears to the saucepan along with the cinnamon stick. Bring to a gentle boil, then reduce to a simmer. Let the mixture cook for about 30 minutes, until the pears are soft and the agar agar has dissolved completely. (To check if the agar agar has dissolved, stir with a wooden spoon. If it comes out without any crystals, the agar is dissolved). Remove the cinnamon stick from the mixture.
3. Let the mixture cool at room temperature for about 15 minutes, then place in the refrigerator to set, about 30 minutes.
4. Once set, puree it using a blender. Add the almond butter. Puree it once again till it has a mousse consistency. You may add a bit of maple syrup if it is not sweet enough.
5. Serve in tall glasses garnished with berries or a dusting of dark cocoa powder.
Recipe by Health Supportive Chef Ruth Fehr
CREAMY CARROT SOUP WITH ARBORIO RICE
Serves 6
This flavorful soup is a multitasker! The carrots are high in beta-carotene, which strengthens the immune system, making this soup especially good for immune-suppressed patients undergoing cancer treatments. The ginger in this soup brightens the flavor, and can also serve to pique hunger and quell queasy stomachs.
Ingredients
2 tablespoons extra virgin olive oil
1 large yellow onion, diced
1 teaspoon sea salt
2 lbs carrots, peeled and cut into ½ inch rounds
5 cups vegetable or chicken stock
¼ cup Arborio rice
1 teaspoon lemon juice
1½ teaspoons ginger juice
2 tablespoons fresh dill, chopped for garnish
Procedure
1. In a medium pot, heat oil over medium heat. Add onions and salt. Sweat until onions are softened (about 8 minutes). Stir often to prevent browning.
2. Add carrots, cover pot and cook over low heat for about 5-6 minutes. Stir to prevent browning.
3. Add stock and rice to the pot. Raise the heat and bring to a boil. Reduce heat to low and simmer 30 minutes, covered, until carrots are very tender.
4. Blend the soup (use a blender preferably). Add additional stock to bring soup to desired consistency.
5. Add lemon and ginger juice. Readjust seasonings.
6. Garnish with dill and serve.
Recipe adapted from the Natural Gourmet Institute Chef Training Program
QUINOA AND ROASTED RED PEPPER SOUP
Serves 6
This is an easy, delicious soup using a whole grain. Like most other whole grains, quinoa is a rich source of complex carbohydrates, phytochemicals, amino acids, essential fats and fiber—nutrients associated with low cancer rates and high cancer survival.
Ingredients
1 yellow pepper
2 tablespoons extra virgin olive oil
1 medium leek, cleaned and thinly sliced
1 carrot, peeled and diced
½ cup quinoa, well rinsed and drained (3-4 times)
1 teaspoon sea salt
6 cups chicken broth
1 teaspoon of fresh ginger juice* (see note below)
1 tablespoon minced fresh parsley
Procedure
1. Preheat oven to 400 degrees. Place yellow pepper on a tray and roast in preheated oven until skin is soft, about 20 minutes. Remove from tray, wrap in aluminum foil and set aside to let it sweat.
2. In a medium saucepan, heat olive oil over medium heat. Add leek and carrot and saute until soft, about 5 minutes. Add quinoa and sea salt and continue sauteeing for 5 more minutes.
3. Add chicken broth. Cover saucepan and bring to a boil. Reduce heat to low and simmer for about 25 minutes.
4. While the soup is simmering, remove the skin from the pepper, remove the seeds from the inside, and then roughly chop the pepper.
5. Carefully transfer the soup to a blender, and puree with the chopped pepper, holding down the blender lid tightly. Return soup to the saucepan and reheat. Stir in ginger juice, adjust seasoning and ladle into bowls. Garnish with parsley.
*Note: To make the fresh ginger juice, peel a 2 inch piece of ginger and grate it. Place grated ginger in a cheesecloth and squeeze juice into a small bowl.
Recipe by Health Supportive Chef Ruth Fehr
CREAMY MUSHROOM SOUP
Serves 4
In addition to their wonderful flavor, mushrooms are rich in anti-cancer nutrients. This soup is ideal for patients undergoing chemotherapy, as it can help to reduce side effects and is believed to help enhance the effectiveness of the treatment.
Ingredients
1 pound mushrooms (recommend a mix of crimini, shiitake, oyster)
2 tablespoon of extra virgin olive oil
3-4 shallots, diced (or substitute 1 yellow onion, diced)
¼ cup sherry or mirin
4-5 cups of chicken stock
1 tablespoon of rolled oats (for creamy consistency, if desired)
1 teaspoon of sea salt
freshly ground black pepper to taste
Procedure
1. Using a clean cloth or paper towel, clean mushrooms by lightly wiping them. (Do not rinse in water or they will get soggy.) Remove tough stems and roughly chop.
2. In a medium saucepan, heat oil over medium heat. Sweat shallots and mushrooms for about 5 to 7 minutes, until shallots begin to turn translucent and mushrooms are softened. Add sherry and cook until most of it evaporates. Add oats (if using) and sauté for another 5 minutes.
3. Add stock and sea salt. Bring to a boil. Cover and reduce heat. Simmer for about 20-25 minutes.
4. Very carefully, transfer soup to a blender. Making sure to hold the blender cover down tightly, puree the soup on medium high, until it is a creamy consistency. Carefully return to the saucepan. Add more broth if needed to thin it out. Check seasoning (salt and pepper) and reheat as necessary.
Recipe by Health Supportive Chef Ruth Fehr
ROASTED TOMATO AND PEPPER SOUP WITH CANNELLINI BEANS
Serves 4
This recipe is a terrific cancer-fighting tool that is delicious and economical. Tomatoes and peppers are packed with antioxidants, and beans are a nutritional powerhouse, rich in healthy protein and fiber.
Ingredients
½ cup dried cannellini beans, soaked overnight
1 bay leaf or a piece of kombu
2 lbs vine ripe tomatoes, cored and cut in half
3 cloves of garlic, unpeeled
1 medium size white onion, peeled and quartered
1 red pepper
1 poblano or anahain pepper
4 cups of chicken broth
1 tbsp olive oil
1 tsp of sea salt and a few grinds of fresh pepper
Procedure
1. In a medium saucepan, add beans and bay leaf (or kombu) and enough water to cover beans. Bring it to a boil and then lower flame and simmer for about 30 minutes or until beans are soft.
2. Preheat oven to 350 Fahrenheit. Toss the tomatoes, onion and garlic with the oil and the salt and pepper. Transfer to a baking sheet. Place tomatoes skin side up. Add peppers in the corner of the same sheet pan. Roast the vegetables for about 30-40 minutes or until the tomatoes have collapsed, the garlic is soft and the edges of onion pieces have browned. Turn the peppers a few times while roasting so they brown evenly. Place peppers in a bowl and cover with plastic wrap to soften the skin. Peel skin once they have cooled. Cut the poblano pepper into thin strips and set aside.
3. Drain beans and return to the saucepan. Once the tomatoes and garlic have cooled, peel the skins (should remove easily). Add roasted vegetables, including pepper, to the saucepan. Add the chicken broth and bring to a boil for about 5-8 minutes, to blend the flavors.
4. Remove from the heat and, using a blender, blend until smooth. Return the soup to the saucepan, adjust seasoning and reheat as needed. Serve with poblano pepper strips as garnish.
Recipe by Health Supportive Chef Ruth Fehr
CREAMY CORN SOUP
Serves 4
This soup reminds me of my childhood. It is light, yet satisfying, ideal when you are craving something smooth, sweet and simple.
Ingredients
1 medium yellow onion, diced
1 carrot, peeled and diced
2 ears of fresh corn, shucked and kernels cut off
½ cup English peas (fresh or frozen)
1 teaspoon sea salt
4 cups chicken broth
1 cup almond milk
freshly ground black pepper to taste
Procedure
1. In a medium saucepan, heat oil over medium heat. Add onions and carrots and saute until soft, about 5 minutes. Add corn, peas and salt and continue sauteing for another 5 minutes.
2. Add chicken broth. Cover and bring to a boil. Reduce heat to low and simmer for about 20 minutes.
3. Add almond milk to the corn and broth mixture. Stir to combine completely. Carefully transfer soup to a blender, hold the cover down tightly, and puree mixture in blender until creamy. Strain the soup using a fine mesh strainer or food mill. Bring soup back to the pot, reheat, adjust seasoning and serve.
Recipe by Health Supportive Chef Ruth Fehr
CREAMY BEET AND RED LENTIL SOUP WITH MISO
Serves 4
Miso is a traditional ingredient in Asian cooking, prized by generations for its many health benefits. It is a fermented food, and therefore a great digestive aid. The beets in this soup help to purify blood and the liver. The red lentils are an easily digested protein source.
Ingredients
1 tablespoon extra virgin olive oil
1 medium white or yellow onion, diced
2 medium carrots, peeled and cut into ½ inch rounds
2 beets, peeled and cut into large dice
1 sprig fresh rosemary
1 sprig fresh oregano
1 bay leaf
½ cup dried red lentils
4 cups chicken stock
, plus about 1 cup extra
2 tablespoons chickpea miso
1 sprig of fresh dill, for garnish
Procedure
1. Heat the oil in a medium saucepan over medium heat. Add the onion and a pinch of salt. Cover and sweat until the onion is softened, about 8 minutes.
2. Add the carrots and beets and cover. Cook for about 5 to 7 minutes, stirring occasionally to prevent browning.
3. Add herbs to the vegetable mixture then carefully add stock to the pan. Wash and drain lentils and add them to the pot. Raise the heat and bring the soup to a boil. Reduce heat to low and simmer for about 30 minutes.
6. Remove herb sprigs and bay leaf. Carefully transfer to a blender, and puree, making sure to hold the blender lid down tightly. Return the soup to the pot.
7. Dissolve miso in ½ cup of stock and add to soup. Add additional stock to bring soup to desired consistency. Gently reheat, but do not let it boil. Adjust seasoning. Garnish with fresh dill and serve.
Recipe adapted by Health Supportive Chef Ruth Fehr
GREEN PEPIAN STEW
Serves 4
It is important to keep hydrated while undergoing treatment for cancer. This stew has a flavorful broth that can keep the body hydrated and nourished at the same time. The fava beans and pumpkin seeds provide an easily digested source of protein.
Ingredients
½ cup hulled pumpkin seeds
5 tablespoons olive or vegetable oil
1 medium-sized onion, diced
3 garlic cloves, crushed
3 jalapenos, seeded and diced
4 cups fresh spinach, thoroughly washed
½ cup dried hoja santa* leaves (optional)
⅛ cup dried epazote* leaves (optional)
1 cup fresh corn kernels
1 – 2 cups vegetable stock or water
1 cup frozen fava beans
(can substitute lima beans)
10 small patty pan squash
Procedure
1. Preheat a medium-sized skillet over medium heat. Add pumpkin seeds to toast, stirring constantly until seeds puff and start to pop, about 5-8 minutes. Remove from heat and set aside.
2. Heat 2 tablespoons of olive oil in the same skillet, and add onion, garlic and jalapenos. Cook until onions are translucent, about 5 to 7 minutes.
3. Remove onion mixture and place in blender. Add toasted pumpkin seeds, spinach, hoja santa leaves, epazote leaves and salt to taste. Puree until smooth.
4. Pour remaining olive oil into the skillet. Add corn kernels and sauté for 4 to 6 minutes, then slowly add the pureed pumpkin seed mixture. Add vegetable stock and bring to a boil.
5. Lower heat and simmer uncovered, stirring frequently, for about 10 minutes.
6. Add fava beans and patty pan squash to stew and simmer for about 10 minutes. Adjust seasoning before serving.
Recipe adapted by Health-Supportive Chef Federico Saldivar