Suggested Recipes - Appetizers and Side Dishes
Autumn Roasted Vegetables
This dish is an excellent source of beta-carotene
and a good source of vitamin C and fiber.
- 3 carrots, washed and cut into 1-inch pieces
- 9 small white button mushrooms, cleaned
- 2 cups Brussels sprouts, cut in half if large
- 1 medium sweet potato, peeled and cut into
1-inch pieces
- 1 tbsp. olive oil
- 1 1/2 cups chicken or vegetable stock
- 1/4 tsp. dried thyme
- Salt and pepper, to taste
- 2 tbsp. finely chopped pecans (garnish)
Preheat oven to 400°F. In a mixing bowel,
toss the vegetables with the oil, thyme, salt
and pepper. Place the vegetables in a roasting
pan. Pour the stock in the bottom of the pan.
Roast for 45 minutes, stirring and turning carefully
every 10 to 15 minutes. Check to see if the vegetables
are tender. If so, turn the oven to 425°F
and continue to roast for 10 to 15 minutes more
minutes. Serve hot, garnished with pecans.
Serves four.
Per serving: 138 calories; 4g fat, 5g dietary
fiber
Source: American Institute for Cancer Research
Newsletter, Fall, 1996; Issue 53
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Baked Brown and Wild Rice
with Onions, Carrots and Mushrooms
- 1/2 cup wild rice
- 1/2 cup brown rice
- 3 Tablespoons Olive Oil
- 1/2 cup minced carrots
- 3/4 cup minced onions
- 1/2 lb. mushrooms, chopped
- 2 Tablespoons minced shallots
- 2 teaspoons fresh thyme or 1/2 teaspoon dried
thyme
- 1 1/2 cups broth
- Salt and pepper to taste
Preheat oven to 375 degrees. Parboil wild rice
for 5 minutes. Melt butter in a 9” skillet
and sauté vegetables over low heat for
about 10 minutes or until soft.
Combine both rice with vegetables and continue
to cook for 2 minutes. Add salt, pepper to taste,
thyme, and broth. Stir well.
Transfer mixture to a 2-quart oven proof baking
pan. Cover with aluminum foil and bake for 35-40
minutes.
May be reheated at 350 degrees for 20 minutes
after refrigeration.
Serves 8
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Barley Apple Salad
Barley is an excellent source of vitamins, minerals
and phytochemicals. In addition, it is loaded
with fiber.
- 2 1/2 cups cooked barley
*To save time, cook up a large batch of barley
and then freeze it for future use. Dry barley ‘pearls’ take
about 30 minutes to cook fully.
- 1 1/2 cups frozen whole kernel corn, thawed
- 1/2 cup dried cranberries or raisins
- 2-3 medium chopped scallions (use the full,
green and white length of the scallion except
the little roots at the end.)
- 3 medium apples, unpeeled and finely chopped
- 1 medium carrot, coarsely shredded
Dressing ingredients:
- 2 tbsp. olive or canola oil
- 2 tbsp. honey
- 1 tbsp. lemon juice
Mix salad ingredients in a large bowl. Combine
dressing ingredients in a tightly lidded or covered
container and shake to combine. Pour dressing
over salad and mix to coat salad. Serve cold
or room temperature.
Makes 4 servings as a main dish. Makes 8 servings
as a side dish.
Per serving (main dish):
320 calories; 55g carbohydrates; 7g protein;
8g fat; 8g fiber
Per serving (side dish):
160 calories; 27.5g carbohydrates; 3.5g protein;
4g fat; 4g fiber
Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition
Information, LLC, www.cancernutritioninfo.com
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Belgian Endive and Apple
Salad with Cranberry Vinaigrette
Bosc pears are distinguished by russet skins
and elegantly elongated necks and stems. They
are an ideal dessert pear because they hold
their shape when roasted or poached.
What to drink : Late-harvest Sauvignon Blanc.
- 3/4 cup dry red wine, such as Syrah or Zinfandel
- 3/4 cup pomegranate juice
- 1/2 cup sugar
- 1 cinnamon stick
- 2 teaspoons grated orange peel
- 6 Bosc pears with stems, peeled
- Vanilla ice cream
- Purchased biscotti
Preheat oven to 350 degrees F.
Stir wine, pomegranate juice, sugar, cinnamon
stick, and orange peel in medium saucepan over
medium heat until sugar dissolves, about 3 minutes.
Using small melon baller, core pears from bottom
of wide end. Trim bottoms flat and stand upright
in 8x8x2-inch baking dish. Pour pomegranate-wine
sauce over pears.
Roast pears until tender when pierced with knife,
basting pears with sauce every 20 minutes, about
1 hour.
Using spatula, transfer roasted pears to serving
platter. Transfer pan juices to small saucepan.
Simmer until reduced to 2/3 cup, about 5 minutes.
(Can be made 4 hours ahead. Let sauce and pears
stand at room temperature. Rewarm sauce before
continuing.)
Spoon glaze over pears. Serve warm or at room
temperature with vanilla ice cream and biscotti.
Serves 6
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Bulgur Salad with Raisins
and Pumpkin
Sweet potatoes are a healthier choice than
white potatoes. The orange and gold colors
indicate the presence of carotenoids. Sweet
potatoes are also rich in Vitamins B6, C, and
E as well as fiber. The colors and flavors
of this dish will remind you of autumn harvest.
- 2 large orange-flesh sweet potatoes, peeled
and cut into 1” chunks
- 1 1/2 cups apple cider or juice
- 1 Tablespoon canola oil
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground allspice
- Black pepper, ground
- 1/2 cup dried cranberries
In a large pot of boiling salted water, cook
the sweet potatoes for about 5 minutes, until
a knife inserted into the center of the sweet
potatoes encounters resistance. Drain the sweet
potatoes.
In a large saucepan over medium-high heat, combine
the apple cider, canola oil, nutmeg and allspice.
Bring to a boil, stirring often. Add the sweet
potatoes and reduce heat so the liquid simmers.
Cook until sweet potatoes are tender, about 3-5
minutes, stirring occasionally. Turn off heat
and transfer sweet potatoes with a slotted spoon
to a bowl.
Add cranberries to the pan and bring to a boil.
Reduce heat and simmer for about 10 minutes,
or until cranberries have cooked through and
the liquid is reduced to a syrupy glaze.
Return the sweet potatoes to the pan and stir
over low heat until they have completely heated
through. Transfer to a serving bowl. Season with
salt and pepper to taste and serve.
Serves 6
Nutrition Facts:
Per Serving: 143 calories, 2 grams fat, 1
gram protein, 2 grams fiber, 12 milligrams sodium
(not including the salt added at the end of the
recipe)
From the New American Plate Cookbook by the
American Institute of Cancer Research
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Cider-Glazed Sweet Potatoes
with Cranberries
Sweet potatoes are a healthier choice than
white potatoes. The orange and gold colors
indicate the presence of carotenoids. Sweet
potatoes are also rich in Vitamins B6, C, and
E as well as fiber. The colors and flavors
of this dish will remind you of autumn harvest.
- 2 large orange-flesh sweet potatoes, peeled
and cut into 1” chunks
- 1 1/2 cups apple cider or juice
- 1 Tablespoon canola oil
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground allspice
- Black pepper, ground
- 1/2 cup dried cranberries
In a large pot of boiling salted water, cook
the sweet potatoes for about 5 minutes, until
a knife inserted into the center of the sweet
potatoes encounters resistance. Drain the sweet
potatoes.
In a large saucepan over medium-high heat, combine
the apple cider, canola oil, nutmeg and allspice.
Bring to a boil, stirring often. Add the sweet
potatoes and reduce heat so the liquid simmers.
Cook until sweet potatoes are tender, about 3-5
minutes, stirring occasionally. Turn off heat
and transfer sweet potatoes with a slotted spoon
to a bowl.
Add cranberries to the pan and bring to a boil.
Reduce heat and simmer for about 10 minutes,
or until cranberries have cooked through and
the liquid is reduced to a syrupy glaze.
Return the sweet potatoes to the pan and stir
over low heat until they have completely heated
through. Transfer to a serving bowl. Season with
salt and pepper to taste and serve.
Serves 6
Nutrition Facts:
Per Serving: 143 calories, 2 grams fat, 1 gram
protein, 2 grams fiber, 12 milligrams sodium (not
including the salt added at the end of the recipe)
From the New American Plate Cookbook by the
American Institute of Cancer Research
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Chopped Kale Salad
- 1 head of kale, chopped or thinly sliced
- 1 red pepper, diced
- 1 green or yellow pepper, diced
- 1 red onion, chopped
- 1 can of chickpeas, rinsed
- 1 can of black olives, pitted and sliced
Dressing
- 1/4 cup lemon juice
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- 1/4 teaspoon dried mustard
- Salt and pepper to taste
Prepare all vegetables as stated, washed and
diced. Combine in a large salad bowl. Mix salad
dressing ingredients. Whisk prior to pouring
over salad mixture. Let sit at least overnight.
Note: This salad tastes better the longer
it sits, and can be used for up to 3 days.
Serves 6-8 people as a side dish
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Diana's Mixed Green Salad
- 1 cup kale
- 1 cup romaine lettuce
- 1 cup dark green leaf lettuce
- 1 cup mixed organic baby greens
- 1 cup organic spinach
- 1 cup fresh broccoli or cauliflower florets
- 1/2 cup chopped black olives
- 1 can beans, rinsed (chick peas, kidney beans,
or pinto beans)
- 1 can artichoke hearts in water, quartered
- 1 cup chopped red, yellow or orange pepper
strips
- 1 cup cherry tomatoes
Wash all veggies very well. Spin greens dry
in a salad spinner or pat dry with paper towels.
Salad dressing: Toss salad with balsamic or
red wine vinegar and a little extra virgin olive
oil or use a traditional recipe, which is 1 part
vinegar to 3 parts oil, mixed with a small amount
of freshly ground pepper and salt. I use as little
as possible to keep the fat content low. May
also use the Miso salad dressing.
Source: www.cancerrd.com/recipes/mixedgreens1.htm
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Green Cabbage and Mushrooms
- 1 small green cabbage, cored and diced (about
6 cups)
- 1 cup vegetable broth
- 1 tbsp. extra-virgin olive oil
- 1 medium onion, diced
- 1/2 pound mushrooms (shiitake, if possible)
- 1 tbsp. fresh dill weed, chopped or 1 tsp.
dried
- 1/2 tsp. paprika
- Salt bad black pepper to taste
In a covered pot over high heat, steam the cabbage
in the stock for 5 minutes until it is just wilted
and still bright green. Remove from heat and
remove cover. While the cabbage cooks, heat the
olive oil in a large skillet or wok and sauté the
mushrooms and onion until they are brown. Add
the cabbage and heat thorough, mix well. Stir
the cornstarch mixture well and add it to the
skillet. Bring mixture to a boil, stirring until
liquid thickens. Reduce heat and season to taste
with dill, paprika, salt and pepper.
Serves 6.
Per serving: 70.9 calories; 2.7g protein; 2.8g
fat; 3.5g fiber
Source: Andrew Weil, MD. Visit www.drweil.com
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Jicama, Cucumber and
Citrus Salad
- 1 medium jicama (about 1 pound to make 2-3
cups), peeled and cut into 1/4-inch matchsticks
- 1/4 cucumber (seeded and skinned) cut into
1/4" matchsticks
- 6 radishes, thinly sliced
- 1/3 cup thinly sliced red onion
- 1/4 cup chopped fresh cilantro
- 3 tbs. orange juice
- 1 tbs. fresh lime juice
- 2 tsp. olive oil
- 1/4 tsp. salt
In a large bowl, combine jicama, cucumber, radishes,
onion and cilantro. Toss to combine. In a small
bowl, wisk together orange juice, olive oil and
salt. Pour over jicama mixture and toss. Serve
immediately or cover with plastic and refrigerate
up to 2 days.
Nutrition analysis: Serving size 1 1/2 cups:
79 calories, 2 g fat, 0 saturated fat, 13 g Carbohydrates,
1g protein, 6 g fiber, 153 gb. sodium
Source: Shape magazine
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Miso Salad Dressing
- 2 tbsp. miso
- 1/3 cup water
- 1/4 cup canola or olive oil
- 3 tbsp. rice vinegar
- 1 tsp. honey
- 1/4 tsp. dry mustard
- 1 tbsp. fresh tarragon (or 1 tsp. dried tarragon)
or use other fresh herbs of your choice
Stir miso and water together until smooth. Add
remaining ingredients and whisk (or use blender)
together until they are blended. Serve over salads
or vegetables.
Asian Dressing: Replace 1 tbsp. oil with sesame
oil for flavor. Add 1 tbsp. soy sauce, 1 clove
minced garlic, and 1 tsp. minced fresh ginger.
In a blender or food processor, combine all the
dressing ingredients until smooth. Cover and
refrigerate at least 4 hours to allow flavors
to develop. Serve with your favorite salad greens.
Source: www.cancerrd.com/recipes/misosalad1.htm
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Rainbow Chopped Salad
Serves 4 (1 cup each)
Ingredients:
- 1-1/2 cups chopped bell pepper
- 1-1/2 cups
chopped broccoli florets
- 1 cup shredded carrots
- 1/2 cup diced
radishes
- 1/2 cup Orange-Oregano Dressing
- 1 Tablespoon
minced red onion
Toss bell pepper, broccoli, carrots, radishes,
dressing and onion in a medium bowl until the
dressing coats the vegetables. Refrigerate
until ready to serve.
Per Serving
64 calories; 2g fat (0g saturated, 1g monounsaturated);
0mg cholesterol; 10g carbohydrate; 2g protein;
3g fiber; 198mg sodium; 371mg potassium.
Bonus: vitamin C (240% daily value) & vitamin
A (140% daily value)
Orange-Oregano Dressing
Makes about 1 cup
Ingredients:
- 1/2 t easpoon freshly grated
orange zest
- 1/2 cup orange juice, preferably
freshly squeezed
- 1/4 cup cider vinegar
- 1 Tablespoon extra-virgin
olive oil
- 2 teaspoons chopped fresh oregano
or 3/4 teaspoon
dried
- 1 teaspoon Dijon mustard
- 1/2 teaspoon
salt
- 1/2 teaspoon freshly ground pepper
Place all ingredients in a jar. Cover and
shake to combine.
Per Serving
27 calories; 2g fat (0g sat, 1g mono); 0mg cholesterol;
2g carbohydrate; 0g protein; 0g fiber, 165mg
sodium; 41mg potassium.
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Red Onion, Grapefruit,
and Tomato Salad
- 3 medium tomatoes (about 1 pound)
- 1 large Ruby Red grapefruit (about 1 pound)
- 1 medium red onion (6 ounces), peeled and
cut into 1/4-inch dice
- 1/2 cup fresh basil leaves, sliced into long,
thin strips
- 1 bunch watercress (about 2 ounces)
Vinaigrette:
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon of sherry vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Core the tomatoes and plunge them into boiling
water for 30 seconds. Remove with a slotted spoon
and slip off the skins. Slice the tomatoes in
half and squeeze gently to force out the seeds.
Discard the seeds and cut the tomatoes into 1-inch
pieces. Set aside.
Using a sharp knife, peel the grapefruit, removing
all the skin and the underlying white pith so
the flesh of the fruit is totally exposed. Then
cut between the membranes on each side of every
segment and remove the flesh in wedge-like pieces.
Cut each grapefruit wedge in half and place the
pieces in a large bowl. Then, holding the membranes
over the bowl, squeeze them over the grapefruit
flesh to extract any remaining juice before discarding
them. (You should have about 1 cup of grapefruit
flesh and 3 tablespoons of juice.) Add the tomatoes,
onion, and basil to the bowl. Mix well.
To make the sherry vinaigrette, mix the oil,
vinegar, salt, and pepper in a small bowl. Toss
with the grapefruit mixture.
Cut the bottom 2 inches of stems from the watercress
and discard. Wash and thoroughly dry the rest
of the bunch. Arrange the watercress attractively
around the periphery of a platter and mound the
salad in the center. Yields 6 servings.
Per serving:
106 calories, 2g protein, 11g carbohydrates,
6g fat, 0mg cholesterol, 2g dietary fiber,
0g saturated fat.
Source: The Strang Cancer Prevention Center
Cookbook
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Red Potato Salad
Potato salad isn't just for picnics – this
sophisticated version can be used as a side dish
for even the fanciest meal. Instead of mayonnaise,
we use mustard and wine combined with vinegar
and a moderate amount of olive oil. The result
is a sharply flavored mix for the potatoes. Small
red potatoes – also called new potatoes – are
better suited for this dish because they have
a firmer texture after boiling than the commonly
used russets or baking potatoes. Remember to
remove any sprouts before cooking. If you find
very small red potatoes, you can leave the skin
on and cut them in half.
- 1 1/2 pounds red potatoes, organic if possible
- 1/4 cup Dijon or Dusseldorf mustard
- 1/4 cup dry white vermouth
- 1/4 cup white wine vinegar
- 2 tablespoons extra-virgin olive oil
- 1 yellow onion
- 2 stalks celery
- 2 tsp capers
- 1/2 cup chopped fresh parsley
- Chopped fresh dill to taste
- 1/2 lb steamed green beans, cut in 1-inch
pieces (optional)
Boil potatoes in their skins, covered, just
until they can be easily pierced with a sharp
knife.
Meanwhile, prepare dressing in a jar, combining
mustard, vermouth, vinegar, olive oil, salt and
pepper to taste; shake well.
Drain potatoes, let cool enough to handle, then
peel and cut into thick slices. Place in a large
bowl. Pour dressing over the potatoes while they
are warm, tossing well.
Add chopped onion, sliced celery, capers, finely
chopped parsley, dill and, if you like, other
chopped vegetables (red bell pepper, radish).
Correct seasoning. Chill until served.
If desired, you can toss in lightly cooked
fresh green beans as a good last-minute addition.
Serves 6
Nutrients Per Serving
Calories: 153.7, Protein: 3.2 grams, Fat: 5.1
grams, Saturated Fat: 0.7 grams, Monounsat
Fat: 3.7 grams, Polyunsat Fat: 0.5 grams, Carbohydrate:
23.6 grams, Fiber: 2.7 grams, Cholesterol:
0.0 mg, Vitamin A: 280.1 IU, Vitamin E: 0.9
mg/IU, Vitamin C: 30.5 mg, Calcium: 31.5 mg,
Magnesium: 35.9 mg
Source: Andrew Weil, MD. Visit www.drweil.com.
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Roasted Corn Tabbouleh
- 1 cup bulgur (cracked wheat)
- 1 cup boiling water
- 6 teaspoons olive oil, divided 1-1/2 cups
fresh corn kernels (about 2 ears)
- 1 cup chopped, seeded tomato
- 1/2 cup thinly sliced green onion
- 1/2 cup fresh parsley, chopped 2 tablespoons
white wine vinegar
- Coarse salt and freshly ground black pepper
to taste
- Extra-virgin olive oil (optional)
Place the bulgur in a medium bowl. Add the boiling
water and let stand 30 minutes or until the liquid
is completely absorbed.
Place 1 teaspoon of the oil in a nonstick skillet
over medium-high heat. Add the corn kernels and
pan roast for 8-10 minutes or until brown, stirring
occasionally to prevent scorching.
Add the tomato, green onion, and parsley to
the bulgur. Mix the remaining 5 teaspoons of
oil and the vinegar, salt, and pepper together
and pour over the bulgur mixture. Toss gently
and serve. Drizzle with a small amount of extra-virgin
olive oil just prior to serving, if desired.
Yields 5 servings, 1/2 cup each.
Per Serving:
100 calories, 2.7g protein, 16.7g carbohydrates,
3.7g fiber, 10mg sodium, 0.45g saturated fat,
0mg cholesterol.
Source: Eat, Drink, and Be Healthy by
Walter Willet, MD
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Seven-Vegetable Slaw
Start with one of the prepackaged vegetable
slaw mixes and add more vegetables to make it
tastier and more unique. Here we’ve added
red pepper, zucchini, and the less familiar fennel,
a crunchy vegetable with a mild anise flavor.
If you don’t like the flavor of anise,
substitute celery.
- 1 (16 ounce) package preshredded broccoli
slaw or cabbage slaw
- 1 cup shredded carrots
- 1 cup thinly sliced fennel or celery
- 1 large red pepper, julienned (about 1 cup)
- 2 small zucchini, julienned (about 2 cups)
- 1/2 cup canola or soybean oil mayonnaise
- 1/4 cup fresh-squeezed orange juice
- 1/2 tsp grated orange rind
- 1 tsp celery seed
- Coarse salt and freshly ground black pepper
to taste
Next, combine the first five ingredients in
a large bowl and toss to mix. Then, combine the
mayonnaise and the next five ingredients and
stir until blended. Pour dressing over the slaw
and toss gently.
Note: For a spunkier slaw, omit the celery seed,
orange juice, and rind from the dressing; add
prepared horseradish to taste. Yields 16 servings;
serving size 1/2 cup.
Per serving:
71 calories, 1.9g protein, 7.2g carbohydrates,
2.6g fiber, 60mg sodium, 2.1g fat, 2mg cholesterol.
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Spinach Pie
This very versatile dish can be used as an appetizer,
side dish, brunch entrée, or even a lunch
or breakfast item. This recipe makes 24-1” squares
for appetizers or 8 side dishes.
- 1 Tbsp. Olive Oil
- 1 medium shallot
- 1 10oz. package of frozen, chopped spinach
- thaw and squeeze out additional moisture
- 3 eggs (3 white to 2 yolks if you prefer)
- 8 oz. fat free sour cream (optional)
- 5 oz. reduced fat feta cheese crumbled
- ½ tsp. pepper
- ¼ tsp. ground nutmeg
Preheat oven to 350 degrees F.
Sauté shallots in olive oil until transparent.
Stir in spinach, salt, pepper, and nutmeg. Continue
to sauté until the moisture evaporates
(2 to 5 minutes).
Mix the remaining ingredients- eggs, sour cream,
and feta cheese in a large mixing bowl. Add the
spinach mixture and stir well.
Spray a casserole dish or pie plate with canola
or olive oil spray. Pour the spinach mixture
into the dish. Bake for 40 minutes or until it
is set and a knife inserted comes out clean.
Serving Suggestions:
- Cut into bite size squares for an appetizer
- Cut into pie wedges for a side or brunch
dish
- Cut into strips and place on a tortilla with
salsa for a grab-and-go breakfast or lunch
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Stewed Artichokes with Olives and Moroccan
Spices Recipe
Serves 4
Ingredients:
- 4 large artichokes
- Juice of 2 lemons
- 2 to 3 tablespoons virgin
olive oil
- 1-1/2 cups finely diced onion
- 1/4 teaspoon
turmeric
- 1 teaspoon hot paprika
- 1/4 teaspoon ground
cumin
- 1/2 teaspoon freshly ground pepper
- Good pinch
of saffron, soaked in a few tablespoons hot
water salt
- 4 cilantro branches
- 4 parsley branches
- 1/2 cup kalamata olives,
rinsed and pitted
- 1 lemon, quartered
- Cilantro leaves for garnish
Trim the artichokes: break off the tough outer
leaves and slice off the inner cone of remaining
leaves. Trim the outside with a paring
knife, slice the hearts into quarters or eighths,
as you like, and remove the chokes.
As
you work, put the finished pieces in a bowl
of water with the lemon juice. Warm the
olive oil in a sauté pan or wide skillet
with a tight-fitting lid, and add the onion,
turmeric, paprika, cumin, and pepper.
Cook
together for 3 or 4 minutes; then add the saffron
with its soaking liquid. Add the artichokes,
salt lightly, and add the fresh herbs. Cook
for another 3 or 4 minutes, turning the artichokes
occasionally. Pour 1-1/2 cups of water
over all, cover, and cook over low heat until
the artichokes are tender, about 30 minutes.
Add
the olives during the last 10 minutes of cooking.
Taste the season with salt, if needed. Serve
with the lemon wedges and a garnish of cilantro
leaves.
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Tomato Arugula Salad
- 4 large handfuls arugula
- 1 pound cherry or grape tomatoes, red and
yellow
- 2 tbsp. chiffonade of basil (fine little
ribbons)
Vinaigrette:
- 1 tbsp. finely chopped shallots
- 4 tsp. good red wine vinegar
- 4 tbsp. fruity olive oil
- 1/4 tsp. salt
- Freshly ground black pepper to taste
Wash and dry the arugula and remove any large
stems. Halve the cherry tomatoes and arrange
them on a platter. Whisk together the vinaigrette
in a small bowl and pour half of it evenly over
the tomatoes, then strew with basil. Toss the
arugula with the remaining dressing and place
on top of and around the tomatoes. Yields 4 servings.
Adapted from Greens: A Country Garden Cookbook by
Sibella Krause, Collins Publishers, San Francisco.
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Wilted Greens with Lemon & Summer
Herbs
- 1 tbsp. extra-virgin olive oil
- 2 - 3 cloves garlic minced
- 1 bunch leafy greens (kale, collards) rinsed
well, stem removed and sliced into 1/4" ribbons
- 1 cup vegetable stock
- Grated zest of lemon
- Juice of 1/2 lemon
- 1 tsp. red wine vinegar
- 6 leaves fresh basil, minced
- 1 sprig of fresh rosemary, minced
Heat oil and garlic in a skillet for about one
minute over medium heat. Add greens and vegetable
stock. Steam until the greens are tender (about
5 minutes). Toss in the remaining ingredients
during the last 1 to 2 minutes of cooking Remove
from heat. Serve immediately.
This dish is not only tasty but is high in folic
acid along with cancer fighting herbs. The lemon
zest also is rich in limonene - a vital class
of phytochemicals called terpenes may stimulate
enzymes to block carcinogens and enhance the
immune system. The lemon juice helps to take
away the toughness of greens and provides the
lemon tang. Yields 4 servings.
Adapted from Cooking the Whole Foods Way by
Christina Pirello.
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White Bean Salad with
Asparagus
- 5 stalks green asparagus, tough ends removed
- 1 can (15 oz.) white beans, rinsed and drained
- 1 orange bell pepper, seeded and chopped
- 1/2 cup finely chopped red onion
- 1 tbsp. extra-virgin olive oil
- 2 tbsp. freshly squeezed lemon juice
- 1 tsp. dijon mustard
- Salt and pepper, to taste
- 1 cup leafy salad greens, loosely packed
Cut asparagus into 1-inch pieces. Set vegetable
steamer into large saucepan. Lightly steam for
2-3 minutes. Set aside to cool. In large bowl,
combine white beans, orange pepper and red onion.
Gently toss in asparagus. In separate bowl, whisk
together olive oil, lemon juice, mustard, salt
and pepper. Gently toss dressing into salad.
Adjust seasoning to taste. Line salad bowl with
leafy greens. Top greens with white bean salad.
Serve with hearty whole grain bread. Yields 5
servings.
Per serving:
134 calories, 6g total fat (<1g saturated
fat), 16g carbohydrates, 4g protein, 5g dietary
fiber, 156mg sodium.
Adapted from the American Institute for Cancer
Research Newsletter, Spring 2004, Issue
83, p. 6. www.aicr.org.
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White Beans and Fennel
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon ground sage
- 1/4 teaspoon black pepper
- 3 fresh fennel bulbs, trimmed
- 2 15 ounce cans cannellini beans, drained and rinsed
Whisk together oil, vinegar, salt, sage and pepper in large bowl. Thinly slice fennel and add to mixture. Add beans.
Toss gently to coat beans and fennel with dressing. Serve at room temperature. Serves 8.
Nutrition Per Serving (serving size: 1-1/2 cups):
Calories: 166; Fat: 5g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 195 mg; Carbohydrates: 24g; Fiber: 7g; Protein: 8g
Contributed by Regina Ragone, MS, RD
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Whole Grain Berry Salad
- 1 cup uncooked wheat berries
* Look for wheat berries in the health food
or bulk food sections of your local grocery
store. To save time cook up a large batch
of wheat berries and then freeze them for
future use. 1 cup uncooked makes about 2
cups cooked.
- 6 cups water
- 1 1/2 cups broccoli florets
- 5 medium chopped scallions
- 1 medium carrot, peeled and diced
- 1 can (15-16 oz) garbanzo beans (also called
chick peas) rinsed and drained
Dressing ingredients:
- 1/3 cup balsamic vinegar
- 1 tsp. olive, canola or sesame seed oil
- 1 tbsp. chopped fresh or 1 tsp. crushed dry
basil leaves
- 1/4 tsp. paprika
- Dash of salt
- 1 clove garlic, minced
Heat wheat berries and water to boiling point,
stirring occasionally. Reduce heat, cover and
simmer for 50-60 minutes. Wheat berries should
be tender, but still firm. Drain remaining water
from wheat berries and let cool. Combine dressing
ingredients in a tightly lidded or covered container
and shake to combine. Toss all salad ingredients
together to mix. Add dressing to salad and toss
to coat salad. Chill for one hour in refrigerator
and serve cold. If using frozen wheat berries,
salad does not need to be chilled. Instead, serve
immediately.
Makes 4 servings as a main dish, 8 servings
as a side dish.
Per serving (main dish):
350 calories; 56g carbohydrates; 16g protein;
7g fat; 13g fiber
Per serving (side dish):
175 calories; 28g carbohydrates; 8g protein;
3.5g fat; 6.5g fiber
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