Black Bean Medley for Wraps with Avocado Cream
Swiss Chard “Ricotta” Galettes
Asian Japonica Rice Salad with Edamame
Pecans Spiced with Orange Zest and Ginger
Pita Crisps with Parmesan and Variations on the Theme
Coconut-Ginger Rice with Cilantro
I mentioned in the introduction to this book the importance of being a “flexitarian.” That applies to both what you eat and when you eat it. In other words, eat when you feel hungry. If that’s on a “normal” schedule—breakfast at seven, lunch at noon, dinner at six—great. But many people undergoing treatment may have cravings at odd hours, and they feel like having only a nibble rather than a feast. It’s for these folks—and for people on the go—that we’ve come up with these portable, nutrient-packed, yummy morsels.
Now you might see these recipes as snacks, and that’s fine. I see them as something more, something akin to little appetite life rafts. Most of us view a snack as something to tide us over until we have a bigger meal. Cancer patients may go through weeks when they don’t want that bigger meal because their appetites are depressed. It’s at these times that they can completely lose their connection to food and drop weight rapidly. These snacks can keep their appetites afloat until their desire to eat rebounds (as it often does during a treatment cycle). That’s why it’s important to pack a lot of taste and health into every bite—because a few bites (or sips, in the case of the smoothies) may be all someone is able to eat.
We’ve mixed it up here to keep those taste buds engaged. The Pecans Spiced with Orange Zest and Ginger and Spiced Roasted Almonds make great highway and office nibbles. At home, a shot of smoothie (yes, I serve them that way) is a quick pick-me-up. And I promise that the Anytime Crunch blows away those sugar-laden commercial granola bars.
So snack away all day, if you like. It’s okay. In fact, I insist.
Some words transport us right back to childhood: double-Dutch, recess, and for me, gorp. This was a special food mix I used to get when I was a young camper just before climbing a mountain. (OK, so maybe it was a hill; when you’re young, hills tend to look like Everest.) Gorp was a combo of pure energy foods: peanuts, M&M’s, raisins, and Chex Mix. It must have done something, because I used to run up those mountains on a sugar-high worthy of a ride on the Coney Island Cyclone. Here’s a healthier version of a crunchy, satisfying energy snack for us on-the-go types. This combination of cashews and almonds mixed with the warming spices of cinnamon, cardamom, and orange zest is a nice alternative to heavily refined sugar-laden snacks found on supermarket shelves.
Makes about 3 cups
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
⅓ cup maple syrup
1 tablespoon extra virgin olive oil
½ teaspoon vanilla extract
¾ teaspoon pumpkin pie spice (or ¼ teaspoon each of ground ginger, ground cinnamon and freshly grated nutmeg)
⅛ teaspoon sea salt
2 teaspoons grated orange zest
1 cup rolled oats
1 cup raw almonds, coarsely chopped
1 cup raw walnuts, coarsely chopped
½ cup shredded unsweetened coconut
2 tablespoons sesame seeds
Preheat the oven to 350°F. Have a baking sheet covered with parchment paper ready.
In a small bowl, whisk together the maple syrup, oil, vanilla, spices, salt, and orange zest. In a large bowl, combine the oats, almonds, walnuts, coconut, and sesame seeds. Mix well. Pour the liquid mixture over the dry ingredients and stir until well coated.
Scrape the mixture onto the baking sheet covered with parchment paper. Flatten and spread the mixture on the pan so that the grains and nuts brown evenly. Bake for 10 minutes. Remove the pan from the oven and carefully stir the grains, then spread and flatten them again. Return the pan to the oven and bake for 8 to 10 minutes longer, or until golden brown. Cool completely on the baking sheet and then transfer them to an airtight container; store for up to 1 week.
This is a great recipe to double … but bake it in two dishes! Variation: Add ½ cup of dried cranberries, raisins, cherries, or apricots to the Anytime Crunch after it has come out of the oven.
Add some munch to your favorite snack by crumbling some Anytime Crunch over yogurt, or use it as a topping for a berry crisp.
PER SERVING Calories: 168; Total Fat: 12 g (2 g saturated, 4 g monounsaturated); Carbohydrates: 11 g; Protein: 4 g; Fiber: 2 g; Sodium: 22 mg
Wow, do we ever mangle oatmeal in this country! Oatmeal is so easy to overcook or undercook that it usually comes out somewhere between sawdust and wall spackle. Most people lay on the butter and brown sugar to cover up these abominations. The result is a bowlful of flavored yuck. That’s a shame, because when done properly, oatmeal serves as an excellent nutritional base for a heartwarming meal. So how do we get to the Best Oatmeal Ever? Part of the secret is in preparation, getting the oats to the right consistency. Keep reading to see how we pull that off. Then apply the right combination of flavors. This oatmeal has warming spices, and dried fruit also goes into the mix. Top the whole thing off with nuts or fruit compote and you’ll never look at oatmeal as spackle again!
Serves 2
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 cup rolled or steel-cut oats
1½ tablespoons fresh lemon juice
⅛ teaspoon sea salt
¼ cup dried cranberries, cherries, raisins, currants, or a mixture
¼ teaspoon ground cinnamon
⅛ teaspoon ground cardamom
⅛ teaspoon powdered ginger or grated fresh ginger
1 teaspoon maple syrup
¼ cup organic milk or soy milk (optional)
Chopped toasted almonds or walnuts, or a dollop of Fruit Compote, for garnish
Place the oats in a pan or bowl with water to cover and add the lemon juice. Soak over-night. Drain through a fine-mesh sieve and rinse well under cold water.
In a 4-quart pot, combine the oats, 2 cups water, and the salt. Bring to a boil over high heat and cover. Decrease the heat to a simmer and cook for 10 minutes, stirring occasionally. Add the dried fruit, cinnamon, cardamom, and ginger. The oatmeal will become very creamy as the water evaporates. Add the maple syrup and milk and stir. For less-moist oatmeal, leave the lid off for the last 3 to 4 minutes of cooking.
Serve in a colorful bowl; garnish with toasted nuts or a dollop of compote.
The ancients had it right: Before they ate their oatmeal, they soaked it overnight in a bowl of water and lemon juice. Why lemon juice? Because its acids help break down the oats’ outer shell. This allows more nutrients to be absorbed from the oats and gives them a creamier feel. Go with organic rolled oats or organic steel-cut oats (that’s an Irish variation) for the best taste and nutrition.
PER SERVING Calories: 219; Total Fat: 2 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 42 g; Protein: 7 g; Fiber: 5 g; Sodium: 148 mg
This dish looks like confetti and acts like its many colors … versatile! The medley—which includes red bell peppers, cumin, cinnamon, and cilantro—makes a great filling for burritos. It’s also delightful over scrambled eggs with a little salsa cruda.
Makes about 2 ½ cups (Serves 6)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 (15-ounce) can organic black beans, drained, rinsed, and mixed with a pinch of salt and a squeeze of lemon, or 2 cups cooked from dried black beans (see more on beans)
¼ cup finely chopped red bell pepper
¼ teaspoon seeded, ribbed, and finely chopped jalapeño pepper
3 tablespoons extra virgin olive oil
1 tablespoon fresh lime juice
¼ teaspoon maple syrup
¼ teaspoon sea salt
3 tablespoons chopped scallions, white and green parts
3 tablespoons finely chopped fresh cilantro
¼ teaspoon ground cumin
⅛ teaspoon ground cinnamon
½ cup Avocado Cream, for garnish
½ cup Salsa Cruda, for garnish
In a medium bowl, mix the black beans, bell pepper, jalapeño, olive oil, lime juice, maple syrup, salt, scallions, cilantro, cumin, and cinnamon. Taste; you may need a pinch or two of salt or a spritz of lime juice. Spoon into a bowl and garnish with the avocado cream and/or salsa.
Heat a flour tortilla in a dry, hot pan, for about 30 seconds on each side. Remove from the heat and add the Black Bean Medley and ¼ cup cooked brown rice. Roll up the tortilla and top with Avocado Cream and/or Salsa Cruda. Also try this Black Bean Medley in the Tortilla Stack with Salsa Cruda.
PER SERVING Calories: 129; Total Fat: 7 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 19 g; Protein: 4 g; Fiber: 5 g; Sodium: 353 mg
Swiss Chard “Ricotta” Galettes
This is where we go in the way-back machine to come up with another way to get tasty veggies into a meal. Spelt has been around since we were in the trees. It’s the ancestor of modern wheat, and it forms the crust for this takeoff on Italian tortes. The “ricotta”—which isn’t really cheese but tofu—provides extra protein. Fold in the pine nuts and raisins if you want to honor our culinary ancestors and their traditions.
Makes 6 individual galettes or 2 large galettes (Serves 6)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
FILLING
4 bunches Swiss chard (2 pounds)
2 tablespoons extra virgin olive oil
1 cup finely chopped yellow onion
Pinches of sea salt
⅛ teaspoon red pepper flakes
1 tablespoon finely chopped garlic
1 recipe Herbed “Ricotta”
1 cup dried currants
½ cup pine nuts, lightly toasted (optional)
¼ teaspoon freshly grated nutmeg
1 recipe Savory Spelt Tart Crust
Flour, for dusting
1 organic egg, beaten in a small bowl with a fork (egg wash)
Clean the Swiss chard and remove the tough stems. Put the greens in a bowl of cold water for a bath, allowing the dirt and sand to fall to the bottom. Lift out and cut by rolling in bunches, cutting into thin ribbons, and then cutting lengthwise into small bite-size pieces. Small bites of greens are more tender and easier to digest. Return to a bowl of clean cold water until ready to use.
In a large sauté pan, heat the olive oil. Sauté the onion with a pinch of salt until golden, about 5 minutes. Add the red pepper flakes and garlic and sauté for 30 seconds, just until aromatic. Add the greens with a pinch or two of salt and cook until tender. The water that adheres to the greens will be enough to cook them. Set aside to cool. Drain and squeeze out any remaining liquid.
In a medium bowl, combine the greens with the “ricotta,” currants, pine nuts, and nutmeg. Taste. Does it need a pinch of salt or a squeeze of lemon? Refrigerate until ready to use.
Preheat the oven to 375°F.
To make individual galettes, line a sheet pan with parchment paper. Cut the dough into 6 equal portions. Lightly dust your work surface with flour and roll each piece of dough into a circle about 8 inches in diameter and 1/16 inch thick or less. Spoon ½ cup of the chard mixture into the center of the crust (being careful not to overfill); leave an uncovered edge of dough at least an inch wide all the way around. Brush the edge of the circle with egg wash.
Work your way around the galette and crimp the dough up all around the galette. Use a pastry brush or your fingers to brush the egg wash on the exposed dough. Transfer the galettes to the lined sheet pan and bake for 20 minutes, until golden brown.
To make 2 larger free-form galettes, divide the dough in half and roll each piece to approximately 12 inches in diameter and 1/16 inch thick. Follow the instructions above and bake for 25 to 30 minutes.
Spread a layer of ricotta cheese on the bottom of the dough and top with Delicata Squash with Dino Kale and Cranberry and assemble and bake as instructed. Or roast your favorite vegetables, add some goat cheese, and voilà! If you can’t find spelt flour and want more traditional dough, try the Potpie Pastry Crust.
Making galettes can be a blast, especially in a group. There are so many possible fillings. One of my favorite classes involved eight women, including Andrea, a cancer survivor. The women sat in Andrea’s beautiful country home. Everyone had a rolling pin. Some galettes came out fat, others were thin, and the fillings included goat cheese, leek, cherry tomatoes, onions, and more. Andrea did the Swiss chard, and she sounded pretty pleased with the results. “It was as if I left my body and mind behind and just lived inside the taste for a few precious moments.”
PER SERVING Calories: 486; Total Fat: 23 g (3 g saturated, 13 g monounsaturated); Carbohydrates: 60 g; Protein: 14 g; Fiber: 10 g; Sodium: 777 mg
Makes 6 individual galettes, or two 12-inch rounds (Serves 6)
1¼ cups whole wheat pastry flour
1 cup organic spelt flour
2 teaspoons baking powder
½ teaspoon sea salt
¼ cup extra virgin olive oil
½ cup water
1 teaspoon maple syrup
In a food processor fitted with the metal blade, process both flours, baking powder, and salt for about 10 seconds to mix. Whisk together the olive oil, water, and maple syrup and pour over the flour mixture. Pulse until just blended. Gather together the dough and divide it into six parts if making individual galettes or two if making a large pie. Form the dough into round, flat disks. Wrap in plastic wrap and refrigerate for at least 30 minutes.
Spelt is the grandmother of wheat. It contains less gluten, and therefore is easier to digest. You can use all spelt flour in this recipe, but the texture will be a bit denser. If you really want to be adventurous, try using sprouted flours. The sprouting of the grains makes them even easier to digest and more flavorful. Look in the Resource Guide in the back for tips on where to find these special ingredients.
PER SERVING Calories: 240; Total Fat: 10 g (1 g saturated, 6 g monounsaturated); Carbohydrates: 32 g; Protein: 5 g; Fiber: 5 g; Sodium: 429 mg
This rice has a nutty, aromatic taste, but it’s the ginger that carries the day. Ginger fires up your stomach’s digestive enzymes. This makes the dish light on the constitution and ensures maximum absorption of nutrients. The Culinary Terms of Endearment chapter explains the benefits of soaking rice. Soaked brown rice usually cooks in half the time of rice that hasn’t been soaked.
Serves 6
½ teaspoon sea salt
1 (2 by 1-inch) piece of kombu
1 (1-inch slice) unpeeled fresh ginger
1 cup brown basmati rice, soaked overnight with 2 cups water and the juice and rind of ½ lemon
In a 2-quart pot, bring 2½ cups of water to a boil over high heat. Add the salt, kombu, garlic, and rice (remember to rinse it well after its overnight spa). Return to a boil. Decrease the heat, cover, and simmer for 20 to 25 minutes. Check the rice at 20 minutes; if there are steam holes on the top, it’s ready. Fluff with a fork and serve.
Some people think of sea vegetables as slimy. Slimy is most people’s least favorite texture. Serving something slimy is worse than telling your children they have to eat their spinach. However, kombu is a magical sea vegetable. It can be hidden in soups, a pot of beans, or rice. During the cooking process, it releases all of its powerful, healing mineral content into the liquid. When the cooking is done, you can discard the kombu—without having to deal with its slimy texture. Now you see it—now you don’t.
PER SERVING Calories: 107; Total Fat: 1 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 23 g; Protein: 2 g; Fiber: 2 g; Sodium: 208 mg
Serves 6
½ teaspoon sea salt
1 (2 by 1-inch) piece of kombu
1 clove garlic, smashed
1 cup brown basmati rice, soaked overnight with 2 cups water and the juice and rind of ½ lemon
In a 2-quart pot, bring 2½ cups of water to a boil over high heat. Add the salt, kombu, ginger, and rice (remember to rinse it well after its overnight spa). Return to a boil. Decrease the heat, cover, and simmer for 20 to 25 minutes. Check the rice at 20 minutes; if there are steam holes on the top, it’s ready. Fluff with a fork and serve.
PER SERVING Calories: 107; Total Fat: 1 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 23 g; Protein: 2 g; Fiber: 2 g; Sodium: 208 mg
Asian Japonica Rice Salad with Edamame
For ages, buying rice in America was like walking into an ice cream store and finding they had only two flavors. The vanilla of the rice world is bleached white rice, which has had its nutrients strip-mined away. Its chocolate counterpart is tasteless short-grain brown rice, which gave rise to the phrase “hippie gruel.” Fortunately, many different types of rice are now available—basmati, jasmine, sushi rice.… Japonica is a terrific choice for rice salads because of its nutty taste and firm texture.
Serves 8
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 teaspoons sea salt
2 cups black Japonica rice, rinsed and drained
1 cup shelled edamame beans
1 cup peeled and thinly sliced diagonally celery
1 cup peeled and shredded carrot
½ red bell pepper, diced
½ cup thinly sliced diagonally scallions, green and white parts
DRESSING
2 tablespoons brown rice vinegar
3 tablespoons tamari
1 tablespoon minced fresh ginger
2 cloves garlic, minced
⅛ teaspoon cayenne
¼ cup sesame oil
1 teaspoon toasted sesame oil
3 tablespoons fresh lime juice
⅛ teaspoon sea salt
½ teaspoon maple syrup
1 cup toasted cashews
1 tablespoon chopped fresh cilantro
½ cup chopped fresh basil
1 tablespoon lightly toasted sesame seeds
2 teaspoons fresh lime juice
In a medium pot, bring 4 cups of water and 1 teaspoon salt to a boil over high heat. Add the rice and return to a boil. Cover, decrease the heat, and simmer until tender, 40 to 45 minutes. Pour the rice onto a sheet pan and fluff with a fork to separate the grains and cool.
In another medium pot, bring 4 cups of water to a boil over high heat. Add 1 teaspoon salt and blanch the edamame until just tender, about 1 minute. Transfer to a colander, rinse with cold water, and set aside.
In a bowl combine the rice, celery, carrot, red pepper, and scallions. Prepare the dressing by whisking the vinegar, tamari, ginger, garlic, cayenne, sesame oil, toasted sesame oil, lime juice, salt, and maple syrup together. Toss the rice mixture with the dressing. Stir in the beans, cashews (reserve a few for garnish), cilantro, and basil. Top with the sesame seeds and a squeeze of lime juice. Serve in a salad bowl, garnished with cashews.
A rice cooker may be used (follow the manufacturer’s instructions).
If you taste the rice and it’s tender but some liquid remains, remove it from the heat, drain, and pour the rice onto a sheet pan. Rake it with a fork, let it dry a bit, and continue.
A brown and wild rice blend is a great substitute if Japonica rice isn’t available in your local store.
The Big O: It seems strange that an unassuming food like celery would have such a celebrated history: Celery tonics were once touted as cure-alls for ailments ranging from gout to hangovers. As with most folk remedies, there’s a touch of truth behind the myths, and several good reasons to seek out organic sources. Celery’s high water content and ability to relax arterial walls suggests it interacts with the body extensively, which means you might want to avoid conventionally grown celery as it tends to be heavily treated with pesticides.
PER SERVING Calories: 393; Total Fat: 18 g (3 g saturated, 8 g monounsaturated); Carbohydrates: 50 g; Protein: 11 g; Fiber: 6 g; Sodium: 811 mg
This is a great example of a creative way to hide greens. One of my clients knew she needed to eat greens, but she really couldn’t face them head-on. The answer? Put them on a pizza. No one I know is immune to pizza’s siren call, probably because it’s so easy to customize to taste. Pesto, tomato sauce, dark greens, olives, feta, goat cheese … the variations are endless. The cornmeal crust pulls everything together: it won’t get soggy even if the pizza is stored in the fridge or freezer. As a pie, it makes a meal for family and friends. By the slice, it’s a perfect companion for salads or soups.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 package of 2 Vicolo cornmeal crusts
½ cup prepared chunky tomato sauce or pesto
Topping options (see note)
¼ cup grated organic Parmesan or crumbled organic goat cheese (optional)
Kalamata olives or your favorite olives
Preheat the oven to 425°F.
Bake the pizza crusts for about 5 minutes, or until golden brown. Remove from the oven and build your pizzas. Start with tomato sauce or pesto, add vegetables, and top with cheese and olives. Bake for 15 minutes, or until the toppings are bubbly and the cheese is melted. Serve hot with a mixed green salad.
Prepare two pizzas and freeze one in a sealed plastic bag for an anytime snack. If you’re eating solo, build and bake your pizza, eat what you want, and freeze the remainder in serving sizes for up to 1 month. The frozen pizza reheats easily in the toaster oven.
You can create your own topping combinations, but here are a few ideas to get you started. Think great color combinations when you’re creating. Overlap sliced rounds of zucchini in circles on pesto with caramelized onions. Use Garlicky Leafy Greens, baby spinach, or arugula on top of a sauce and top with goat cheese or feta. Herbed “Ricotta” can be used as the base sauce, with greens and halved cherry tomatoes on top. Use Puttanesca Sauce as the sauce, or top pesto with strips of roasted red peppers and feta. Caramelized onions go well with cooked greens and tomatoes.
PER SERVING Calories: 351; Total Fat: 15 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 43 g; Protein: 7 g; Fiber: 1 g; Sodium: 476 mg
Frittatas are like a quiche without a crust. They’re a classic Italian egg combination, amenable to just about any vegetable you can conjure up. People sensitive to temperature like frittatas because they can be served lukewarm or at room temperature. Eggs are also a great source of protein. Mix in a little Simon and Garfunkel—parsley, sage, rosemary, and thyme—and a filling frittata becomes an anytime classic.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
FILLING
1 tablespoon extra virgin olive oil
2 tablespoons finely chopped shallot, onion, or fennel
½ cup diced small red potatoes
Pinches of sea salt
1¼ teaspoons dried thyme
⅛ teaspoon freshly ground pepper
Pinch of cayenne
EGGS
8 large organic eggs
¼ cup low-fat organic milk or soy milk
Pinch of sea salt
1½ teaspoons dried herbs (a combination of thyme, marjoram, and basil)
⅛ teaspoon freshly grated nutmeg
Pinch of freshly ground pepper
Pinch of cayenne
¼ cup asparagus, tough stems removed, peeled, and cut into bite-size pieces
¼ cup freshly grated organic Parmesan or Monterey Jack cheese, or 2 ounces organic goat cheese, crumbled (optional)
Preheat the oven to 325°F. Lightly oil an 8-inch glass pie pan or 8-inch square glass baking dish.
In a large sauté pan, heat the olive oil over medium heat. Add the shallot and cook until just soft. Add the potatoes and a pinch of salt and sauté until brown and crispy. Add the thyme, another pinch of salt, the pepper, and cayenne. Stir to thoroughly coat.
Whisk the eggs, milk, a pinch of salt, herb mixture, nutmeg, pepper, and cayenne in a medium bowl with a balloon whisk. You are really whisking now, not just breaking up the eggs, but whisking them well until foamy. No cheating; whisk at least 30 times.
Add the potato mixture, asparagus, and cheese to the eggs and stir to combine. Pour into the prepared pan. Bake for 20 to 25 minutes, or until the edges are pulling away from the side and the center is firm to the touch or “jiggle free”. Let cool for about 5 minutes. Run a knife around the edge to loosen and cut into wedges. Serve warm or at room temperature.
Be creative; most vegetables will taste great in this frittata. Try the following combinations: cherry tomatoes, spinach, and feta; zucchini, yellow crook-neck squash, and basil; and caramelized onions. Create away!
The key to making a frittata is whipping the eggs into a froth. In Italy the signoras know if you’re capable of this by looking at your whisking forearm. They frown if it isn’t twice the size of your other forearm. My trick is to count to thirty.
The Big O: Why should you go organic with eggs? Oh, let me count the ways. The organic feed that organic layers consume produces eggs rich in minerals and taste. The yolks are a plump deep orange-yellow, the whites clearer and less runny … in all, organic eggs blow everything else off the shelf. When shopping for them, look for brands labeled “Omega-3.” This means they’ve come from chickens fed flaxseed, which further enriches the nutritional value of their eggs.
PER SERVING Calories: 137; Total Fat: 9 g (2 g saturated, 4 g monounsaturated); Carbohydrates: 5 g; Protein: 9 g; Fiber: 1 g; Sodium: 173 mg
Why would you make your own ginger ale when there are twenty-four varieties in the supermarket? For the same reason people make their own iced tea. Canned and bottled ginger ales generally have a ton of refined sugar. Also, the ginger they contain is so diluted that its taste is barely discernible. That’s not the case when you make it yourself, which is surprisingly easy to do. You can vary the strength of the ginger syrup, all the while knowing that in this form ginger can soothe and aid digestion.
Makes about 2 cups syrup
Note: the Orange Zest can be prepared ahead (see the entry for Ginger Ale and the entry for Grape Cubes)
2 cups sliced, unpeeled fresh ginger
2 tablespoons fresh lemon juice
2 tablespoons organic honey
Organic seedless grapes, frozen in a sealed plastic bag
Sparkling water
Fresh mint sprigs, for garnish
Place 4 cups of water and the ginger in a saucepan and bring to a boil over high heat. Reduce the heat and simmer, covered, for 1 hour. Uncover and continue to simmer for 30 minutes. Strain through cheesecloth. Stir in the lemon juice and honey, cool to room temperature and store in the refrigerator for up to 1 week.
For a cold drink, add ¼ cup of syrup to a glass of grape cubes and fill the glass with sparkling water. Garnish with a sprig of mint. For a hot drink, add 3 tablespoons of the syrup to a cup of hot water. Adjust with additional honey or lemon, if needed.
Ginger root’s healing properties are well-documented in the scientific literature: motion sickness, morning sickness, and nausea associated with chemotherapy and surgery all appear to be lessened by consumption of a little ginger.
The frozen grapes will keep for up to 3 months in an airtight container.
The Big O: For kids, consuming organic grapes are especially important. An EPA report noted that, of all fruits, conventionally grown grapes “emerged as a major risk-driver” of childhood health problems because those grapes are grown with an insecticide that blocks a body enzyme, cholinesterase, vital for proper nervous system function.
PER SERVING Calories: 36; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 9 g; Protein: 0 g; Fiber: 1 g; Sodium: 3 mg
Makes 1 cup
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
Pour 2 cups boiling water over the tea bags and steep for 15 minutes. Pour into a small saucepan and reduce by half over medium heat. Stir in the honey and lemon juice. Cool to room temperature and store in the refrigerator for up to 1 week. To serve, add 2 table-spoons of the ginger syrup to your favorite glass and add sparkling water.
For a change, try making this recipe with chamomile and ginger blend organic tea bags.
PER SERVING Calories: 1; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 0 g; Protein: 0 g; Fiber: 0 g; Sodium: 2 mg
Sometimes you feel like a nut. Sometimes you feel like a really tasty nut. That’s when you reach for these bad boys. Actually they’re not bad at all. Just addictive. Precisely the right amount of sweet, spice (that’s the ginger), and yum. They smell good, too. Eat them alone or crumbled over salads or greens. Go nuts!
Makes 2 cups (Serves 6)
Note: the Orange Zest can be prepared ahead
2 tablespoons orange zest (zest of 1 large orange)
¼ teaspoon sea salt
1 tablespoon maple syrup
2 teaspoons extra virgin olive oil
Pinch of red pepper flakes
¼ teaspoon grated fresh ginger
2 cups pecan halves
Preheat the oven to 350°F.
Combine the zest, salt, maple syrup, olive oil, red pepper flakes, and ginger in a small bowl and whisk until well blended.
Put the pecans in a resealable plastic bag and pour in the coating mixture. Push all the air out of the bag, seal it, and squeeze the pecans around inside the bag until they are well coated. Pour in a single layer on a sheet pan and bake for about 12 minutes, until you can smell them!
Remove from the oven and cool to room temperature. The nuts will become crispy as they cool. Loosen from the sheet pan with a metal spatula and take a bite!
Pecans don’t float your boat? Try almonds or walnuts instead.
Anytime you zest a fruit—which means removing the colorful rind of the fruit with a fine grater—wash it thoroughly first. After all, you never know who’s been fondling your fruit.
PER SERVING Calories: 50; Total Fat: 10 g; (0 g saturated, 6 g monounsaturated); Carbohydrates: 12 g; Protein: 0 g; Fiber: 1 g; Sodium: 6 mg
Smoothies can be a best friend to someone in the middle of cancer treatments. They’re a cool, creamy, sweet meal in a glass. I like that smoothies can be kept in the refrigerator and sipped over the course of a day. I often dole smoothies out in shot glasses, as some of my clients don’t want more than 2 ounces at a time. That’s still enough liquid to contain a nutritional punch, thanks to a dash of whey protein powder and ground flax seed. The blueberry slush is the lighter of the two smoothies. It can be easily sipped through a straw.
Makes about 20 ounces (Serves 5)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 cup frozen blueberries
½ cup lemon Recharge or fruit juice
1 “whey scoop” of whey protein powder
1 tablespoon ground flax seed
6 ice cubes
Combine the blueberries, Recharge, protein powder, flax seed, and ice cubes with ½ cup water in a blender and purée. You have a light, frothy drink packed with protein! Pour into a beautiful glass.
Recharge, made by Knudsen’s, is an organic version of Gatorade. It repaces electrolytes, which are important for many metabolic processes.
Flax seed should be handled with kid gloves. The oils they contain are very sensitive to heat and can quickly turn rancid. I suggest buying small quantities of the seed instead of flax seed oil. Store it whole in the freezer and pulverize it in a grinder when ready for use. The seed provides essential fatty acids that reduce inflammation that may be associated with certain cancers and heart disease. If you’re not putting flax in a smoothie, sprinkle some over oatmeal or a salad.
PER SERVING Calories: 51; Total Fat: 1 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 6 g; Protein: 5 g; Fiber: 1 g; Sodium: 9 mg
This thick and creamy smoothie has the texture of a milkshake.
Makes about 20 ounces (Serves 5)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 (5.5-ounce) can coconut milk
1 medium-size ripe banana
½ cup frozen strawberries
1 “whey scoop” of whey protein powder
1 tablespoon ground flax seed
Pinch of sea salt
Spritz of fresh lemon juice
6 ice cubes
Combine the coconut milk, banana, strawberries, protein powder, flax seed, salt, lemon juice, and ice cubes with 5 tablespoons water in a blender and purée. Not only do you have velvet covering your taste buds, but put it in the freezer for an hour and voilà! Frozen yogurt.
The Big O: Strawberries always seem to be such fragile little fruits, and now I know why. According to the Environmental Working Group, a science-based non-profit, the commercially grown strawberry has one of the highest concentrations of chemical compounds. That’s too many devils dancing on the head of a pin! Organically grown or unsprayed berries are smaller and have more intense color, which means more antioxidants. Bite for bite, they are sweeter and more nutrient dense than their conventional counterparts. Keep in mind that you can buy organic strawberries in season and freeze them to use in smoothies.
PER SERVING Calories: 148; Total Fat: 9 g (7 g saturated, 0 g monounsaturated); Carbohydrates: 10 g; Protein: 8 g; Fiber: 2 g; Sodium: 54 mg
See ya’, Doritos. Here’s a simple, healthy munchie that’s easy to make. All it takes is a few pitas cut into triangles. Using olive oil or a little Parmesan, these basic bites can be jazzed up with cumin, cayenne, or oregano. Alone, with dip, or as an accompaniment to a meal, these crisps are a fantastic all-purpose snack.
Makes 30 to 40 (Serves 6)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 package small pita breads (8 to 10 pieces)
Freshly grated organic Parmesan cheese, for sprinkling
Preheat the oven to 350°F. Cut the pita breads into quarters and split the layers. Arrange the quarters in a single layer on sheet pans. Sprinkle with the Parmesan and bake until crisp and the cheese melts, 8 to 10 minutes. Serve in a bowl with some of your favorite dollops!
Use a pastry brush to lightly brush the pita with olive oil and sprinkle with oregano. Bake for 8 to 10 minutes, until golden. Remove from the oven and cool. Stores well in an airtight container for up to 1 week.
Use the same process for flour tortillas, brushing them with oil and sprinkling with crushed cumin seeds to serve with the Tortilla Stack with Salsa Cruda, Avocado Cream, or Black Bean Medley.
PER SERVING Calories: 210; Total Fat: 3 g (1 g saturated, 0 g monounsaturated); Carbohydrates: 36 g; Protein: 9 g; Fiber: 5 g; Sodium: 483 mg
People always ask me what’s the best snack to have when they’re at work, stuck in traffic, or just in that never-never land between lunch and dinner. My answer often surprises them: roasted almonds. Almonds, though tiny, are a superfood, full of nutrients and proteins, and—for those hypoglycemic moments—able to balance your blood sugar. They also help reduce sugar and salt cravings.
Makes 2 cups (Serves 16)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 cups organic raw almonds
1 teaspoon extra virgin olive oil
½ teaspoon sea salt
Pinch of cayenne
Preheat the oven to 350°F. Toss the almonds, olive oil, salt, and cayenne in a large mixing bowl until the almonds are coated. Spread in a single layer on a sheet pan. Bake for 10 to 15 minutes, or until the almonds turn golden brown. You know they’re done when you can smell them.
Remove from the oven and cool. The nuts will become crispy as they cool.
Nuts can be stored in an airtight container in your freezer for 6 months. When you’re ready to eat them, put them in a bowl and allow them to come to room temperature.
Toast a sheet of nori by waving it over a flame two or three times and cut it into small bite-size pieces. Mix in with the almonds when cooled. Or, for a sweeter treat, toss in ¼ cup dried cranberries while the nuts are still warm.
PER SERVING Calories: 108; Total Fat: 10 g (0 g saturated, 6 g monounsaturated); Carbohydrates: 3 g; Protein: 4 g; Fiber: 2 g; Sodium: 74 mg
I wish I had a nice, shiny nickel for every client who has said to me, “Rebecca, I’m trying to eat well, but I am soooooo sick of boring brown rice.” My friend Jen went through this as she was recovering from breast cancer; her family threatened mutiny if they saw plain brown rice one more time. I told her, “Honey, do I have a recipe for you!” Coconut milk softens and sweetens the generally grainy, tasteless brown rice. The cilantro, so familiar to fans of Thai food, provides a fresh high note.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 (5.5-ounce) can coconut milk
1 teaspoon sea salt
1 inch unpeeled fresh ginger, thinly sliced into rounds
1 cup brown jasmine or basmati rice, rinsed until the water runs clear
¼ cup coarsely chopped fresh cilantro
In a pot with a tight-fitting lid, combine the coconut milk, 1¼ cups water, and the salt. Smash the ginger pieces with the flat side of your knife to release their flavor and add them to the pot. Bring to a rolling boil over medium heat. Add the rice and stir well. Return the water to a boil, cover, and decrease the heat to low. Simmer for 20 minutes, until the water is fully absorbed.
Remove the pot from the heat and let stand, covered, for about 10 minutes. Uncover and remove and discard the ginger. Add the cilantro and gently toss with a fork. Serve in individual bowls or in a colorful serving bowl.
This is a great recipe to double so you have leftovers. Use a large can of coconut milk (sizes vary from 12 to 15 ounces) and adjust the quantity of water and the remaining ingredients.
Not everyone likes cilantro. If that includes you, substitute a little chopped fresh flat-leaf parsley or chopped fresh mint, or just skip the herbs entirely. The dish will still be delicious.
Jen took a batch of this rice to her support group and they went bananas. Jen’s friend told her that her kids didn’t even realize they were eating brown rice. One small step for Mom …
PER SERVING Calories: 165; Total Fat: 6 g (5 g saturated, 0 g monounsaturated); Carbohydrates: 24 g; Protein: 3 g; Fiber: 1 g; Sodium: 396 mg
