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The evidence is clear that maintaining a diet high in fruits, vegetables, whole grains and legumes/beans plays a large role in cancer prevention. Unfortunately, on cold January days a salad or a homemade smoothie can seem less than appealing, which is why I propose making your own soup.

One cup of soup can provide 1 to 2 servings of cancer-fighting vegetables that can help you warm up from the cold and fill up, which helps to prevent overeating and weight gain. I recommend making your own soup, the canned, frozen, or packaged varieties found in the grocery store can often have as much as a 700 mg of sodium per serving. This is a ¼ of your daily recommended intake of salt in one cup of soup!

There are low sodium varieties on the shelves as well as low sodium vegetable or chicken stock if sodium is a concern of yours. If you have an immersion blender, vegetable soup can be a one pot production that requires little chopping ahead of time, which is my kind of cooking!

This is one of my favorite soups to make; all you need is one pot, 5 ingredients and an immersion blender! Make sure you subscribe to this blog, and "like" our Facebook page for more cancer-fighting recipes.

Roasted Cauliflower Curry Soup

• 1/4 cup raw sunflower kernels (optional)
• 3 1/2 cups unsweetened almond milk, divided
• 3 teaspoons mild curry powder, divided, more to taste
• 1 cup chopped yellow onion
• 3 cloves garlic, chopped
• 5 cups (about 1 pound) cauliflower florets

Directions:

Preheat oven to 350ºF. In a medium bowl, toss sunflower kernels with 1 teaspoon almond milk and 1 teaspoon curry powder. Spread out on a small parchment paper-lined baking sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside.

Meanwhile, heat 1/2 cup almond milk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 2 teaspoons curry powder and almond milk, cover and simmer until cauliflower is very tender, about 40 minutes.

Taste and adjust seasoning with more curry powder if you like. Use an emulsion or handheld blender to puree until smooth, or transfer to a blender and puree until smooth.

Garnish each bowl with sunflower seeds and serve.

Nutritional information per serving: 140 calories, 7g total fat, 200mg sodium, 6g dietary fiber, 5g sugar, 6g protein

Valentine’s Day is known for gifts of flowers and a box of chocolates. If you are like so many on Valentine's Day, you are thinking about a special dinner and a special Valentine's Day Chocolate Recipe.

The cocoa bean itself contains minerals, vitamins and powerful antioxidants.

In fact, the cocoa bean has more antioxidants than green tea, black tea and blueberries. Here is the catch. Most cocoa powers are overly processed and have lost much of the antioxidant capacity or they are a sprinkling within high saturated fat foods like butter, lard or sugars. If you love chocolate but would like to conserve on calories, here is a delicious dessert alternative.

Yes, this recipe does have cholesterol and sugar. But it can be made with TLC (tender loving care) and the small serving size if savored and eaten mindfully, can provide more pleasure than a box of chocolates. So choose quality over quantity this Valentine’s Day.

Chocolate Pot De Crème 

Makes 6 – 3 oz servings

• ¼ cup Dutch-process cocoa power, sifter
• ½ cup plus 1 Tbs. skim milk
• ¼ cup evaporated milk
• 2 large eggs
• 1 large egg white
• ¾ cup granulated sugar
• 1 pinch of salt
• Confectioners’ sugar, for sprinkling

Heat oven to 325 degrees. Line a shallow baking pan with a cloth towel, and set aside.

Place cocoa power in a medium mixing bowl.

In another bowl, combine skim milk and evaporated milk.

Slowly whisk about 3 tablespoons milk mixture into cocoa powder until it forms a thick paste. Whisk in remaining milk mixture until thoroughly combined, and set aside.

In a large bowl, combine eggs, egg white, granulated sugar, and salt, and whisk together until thoroughly combined. Whisk in cocoa-milk mixture until completely combined.

Divide the mixture among six 3-ounce pot de crème molds or six 3-ounce ramekins, and place in a prepared baking; fill the baking pan halfway with hot water.

Transfer to the oven to bake until the puddings are set and leave no residue on your finger when lightly touched, about 25 minutes. Remove the baking plan from the oven, then remove the puddings from the water bath. Transfer the puddings to a wire rack, and let cool 20 to 30 minutes.

When ready to serve, dust the puddings with confectioners’ sugar.

Serve warm.

Source: www.marthastewart.com
Per serving: 64 calories, 3 g fat, 72 mg. cholesterol, 4 g carbohydrate, 134 mg. sodium, 5 g protein

Compare to: Chocolate Mousse Cake (1 slice)
490 calories, 35 g fat, 150 mg. cholesterol, 41 g carbohydrate, 210 mg. sodium, 7 g protein

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


She conducts cooking programs and group counseling sessions for cancer survivors.

This cancer-fighting recipe for Rosemary-Lemon White Bean Dip is perfect to take to a summer picnic or party. And, it's healthy.

Limonene, a compound shown to have anti-cancer properties in laboratory animals, is found in the rind of the lemon.

Rosemary and garlic have a number of phytochemicals with bacteria killing and cancer-fighting properties.

Cannellini beans are a high in fiber and protein. They also contain B6, which may contribute to maintenance of healthy immune function.

 

 

Rosemary-Lemon White Bean Dip

Yields 2 cups


Ingredients

• 2 cups cooked white beans (i.e. cannellini), drained but moist
• 1 to 3 cloves garlic
• ¼ cup + 1 tbsp extra virgin olive oil
• 2 tsp minced fresh rosemary
• The zest of 2 lemons

Directions

1. Put the beans in the container of a food processor with 1 clove of garlic, along with a pinch of salt, blend and add the ¼ cup olive oil in a steady stream to the mixture, until smooth. Add more garlic, to taste.
2. Beat in the rosemary, lemon zest and remaining tbsp of olive oil, add more salt and pepper as needed.
3. Use immediately, can be refrigerated for up to 3 days.

Nutrition Facts/serving: 65 kcals; 4 grams of fat; 2 grams of protein; 1.5grams of fiber; 5 grams of carbohydrates


Recipe credit: Mark Bittman, author of Food Matters Cook Book (2010)

This powerhouse recipe has kale, sweet potatoes and the sesame seed paste called tahini. An equally delicious substitution is with sunflower seed butter which also is a good protein, vitamin E and iron source.

For the calorie conscious the olive oil can also be reduced to 2 1/2 tablespoons.

Wilted Kale and Roasted Potato Salad

Serves 4 as a main dish, or 6 as a side dish

Ingredients

• 1 lb Yukon gold potatoes, cut into 1-inch pieces
• 1 lb of sweet potatoes, peeled and cut into 1-inch pieces
• 1/3 cup olive oil
• 1/2 tsp each salt and pepper
• 1 shallot, finely chopped
• 1/3 cup grated Parmigiano-Reggiano cheese
• 1/4 cup well-stirred tahini
• 2 garlic cloves
• 2 tablespoons of water
• 2 tablespoons fresh lemon juice
• 3/4 pound of kale, stems and center rib removed, leaved thinly sliced

Directions

1. Preheat oven to 450 degrees with rack in upper third
2. Toss potatoes with oil, salt and pepper. Spread evenly on a pan and roast for 10 minutes. Stir and roast for another 10 minutes.
3. Stir in shallot and cheese and roast another 5 - 10 minutes until golden and soft.
4. Puree tahini, garlic, water, lemon juice for 1 minute. Add a bit of water if it is too thick.
5. Place sliced kale in large salad bowl. Add hot potatoes and toss with tahini mixture. Cover for 10 minutes as the potatoes cool and wilt the kale.
6. Serve hot, at room temperature or cold.

Source: Gourmet: December, 2008 as found on epicurious.com

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.
The standard American diet is made up of 62% processed foods; these are packaged foods that are convenient to eat, inexpensive and have a very long shelf life.

However, there are hidden costs to lifetime of eating this way, such as obesity, heart disease, diabetes and cancer. One of the first obstacles we face in trying to help our clients to eat healthier is cost, especially for someone who receives food stamps. It is understandable to see why someone might opt to use their food stamps on a frozen dinner or peanut butter and jelly over fresh carrots, spinach, and broccoli.

The Philadelphia Department of Public Health has recognized that many Philadelphia families struggle to put food on the table, regardless, if it is healthy or not. In an effort to help these families eat healthier, they have initiated the program Get Fit Philly. One of their goals is to ensure that all Philadelphians live within 1/4 mile of a supermarket, farmers' market, or healthy corner store.

Many farmers’ markets accept Access cards/food stamps and one way that this program is incentivizing people to use their food stamps at their visit their local farmers’ market is by offering Philly Food Bucks; these are coupons that can be redeemed for $2 worth of fruits and vegetables for every $5 you spend at a participating farmer’s market.

Taking time to plan your meals and make and stick to that grocery list is a great way to start saving money.

Here is a favorite fall recipe to get you started.

Harvest Millet Recipe

This recipe is full of cancer fighting ingredients. It contains millet, a small yellow grain with a sweet, mild flavor. It is a good source of fiber and protein, which will keep you fuller on fewer calories. Just one cup of dry millet yields 3 cooked cups; it comes packaged as well as in bulk. Butternut Squash is more than decoration; it is an excellent source of vitamin A, beta-carotene, potassium, vitamin C and fiber. Walnuts contain omega 3 fatty acids, which fight against heart disease and are abundant in Gamma-tocopherol, a form of vitamin E that may help fight against breast, prostate and lung cancer.

Ingredients:

1 cup of millet
3 cups of water
2 lb. butternut squash, peeled, seeded and cut into ½ inch pieces
1 med. onion, thinly sliced
3 tbsp. olive oil
¼ tsp. nutmeg
½ tsp. salt
½ tsp. pepper
1/3 cup dried cranberries
½ cup chopped walnuts or pecans
1 Tb. dried parsley

Directions

Place 1 cup of millet and 3 cups of water in a large saucepan. Bring to a boil then reduce heat. Cover pan and simmer for 20-30 minutes or until the millet is tender. Drain off any remaining liquid.

Preheat oven to 425 degrees. In a large roasting pan, combine butternut squash, onion, olive oil, nutmeg, salt and pepper. Stir well so all vegetables are coated. Roast until vegetables are slightly browned (around 25 minutes) stirring occasionally. Add vegetables and cranberries to the saucepan with the millet and reheat. Stir in pecans, parsley, salt and pepper to taste.

This is a wonderful one pot meal utilizing two cancer-fighting ingredients: greens and beans. The variations are boundless.

Two forms of cruciferous vegetables are in this recipe which provide powerful immune enhancers and anticancer fighting compounds. And the beans are high-protein vegetables. Plus this is just delicious.

Change up the beans and add your own herbs as you see fit, and feel free also to add in some dried herbs such as herbs de provence or a tablespoon of one of the "Spike" or "Mrs. Dash" seasoning mixtures.

Tuscan Ribollita

Ingredients

• 1 can of cannellini beans
• 2 bay leaves
• 2 garlic cloves
• 1 stalk of celery
• 2 medium carrots
• 1 medium white onion
• ¼ cup extra virgin olive oil
• ½ head Savoy cabbage, cored and chopped
• 1 bunch of Swiss chard or kale, chopped
• 2 cups water (Use 5 cups if you are using dried beans - only 2 if you are using canned)
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• ¼ cup grated Parmesan cheese (optional)

Preparation

1. Rinse canned beans.
2. In a food processor, finely chop garlic, celery, carrot and onion.
3. Sauté the vegetables in ¼ cup of extra-virgin olive oil on a medium-low heat, about 10 minutes, or until they are fragrant.
4. Add the beans and 2 cups or water, chopped cabbage and kale. Bring to a simmer for approximately one hour. Season with salt and pepper.

Original Source: The Culinary Institute of America

PS- Note Pennsylvania Hospital's original China pattern in the photo!

Leafy greens and beans are not the only ingredients that make this a cancer fighting dish. Tomatoes contain the antioxidant lycopene, which has been found to reduce the risk of prostate, pancreas, breast and colon cancer when it is combined with healthy fats, such as the olive oil used in this recipe.

White Beans and Winter Greens

Ingredients:

• 1 cup white beans (cannelloni or great northern)
• 1 bay leaf
• 1 sprig thyme
• 1 teaspoon salt
• 1 large bunch winter greens (mustard, chard, turnip, or a mixture)
• 2 tablespoons light olive oil
• 2 garlic cloves, finely chopped
• 1 cup peeled, seeded, and chopped tomatoes
• 1/2 teaspoon salt
• 1/2 cup chicken stock, homemade or canned

Topping:

• 1 cup of fresh bread crumbs
• 4 tablespoons light olive oil
• 1/8 teaspoon salt

1. Soak the white beans in 4 cups of cold water for 8 hours or overnight. In a medium pot, add the drained beans, 3 cups of fresh water, and the bay leaf and thyme sprig Simmer the beans for 45 minutes, and then add the salt. Continue cooking for another 15 to 20 minutes or until the beans are tender but not mushy. There should be no more than 1/2 cup of liquid left in the pot. Remove bay leaf and thyme.
2. Preheat the oven to 350 degrees F. Remove the stalks from the greens and wash and dry leaves. Stack them and cut crosswise into ribbons. In a large pan, sauté and the garlic in oil for approximately 7 minutes or until tender. Add the tomatoes and salt. Mix the beans and their cooking liquid, and the greens. Add some chicken stock if the mixture seems dry and spoon into a 9-inch round or a 10-inch oval oiled gratin dish. Serves 4.
3. Prepare the topping: Mix the bread crumbs with the remaining 4 tablespoons of oil and 1/4 teaspoon of salt and spread evenly on top of the bans. Bake in the oven for 40 to 50 minutes. Served with a crisp, green salad or a salad of shared fennel and pears, this is a welcome dish for a cold winter day. If you like add some sautéed pancetta or little pieces of harm to the greens and beans mixture before turning it into the grain dish.

Adapted from Greens: A Country Garden Cookbook by Sibella Kraus.

Warmer weather is a perfect time to eat light, and take advantage of vegetables that pack a healthy punch.

This recipe for vegetable slaw's big ingredient is celery. Celery is a good source of vitamin A and contains vitamin C, B1, B2; calcium; iron; magnesium; phosphorus; and potassium.

Celery contains polyacetlyenes, this compound has an anti-inflammatory affect on blood.

Celery leaves work well as a substitution for parsley, and fennel contains phytochemicals that have been shown to have anticancer, anti-inflammatory and digestive properties.

Springtime Vegetable Slaw

Servings: 8
Ingredients:

• 1 package(16 oz) of shredded broccoli or cabbage slaw
• 1 cup shredded carrots (about 2-3 medium carrots)
• 1 cup thinly sliced fennel or celery
• 1 large red pepper, julienned
• 2 small zucchini, julienned
• ½ c canola or soybean oil mayonnaise
• ¼ c fresh-squeezed orange juice
• ½ tsp grated orange rind
• 1 tsp celery seed
• Coarse salt and freshly ground pepper to taste

Directions:

1. Combine the first five ingredients in a large bowl
2. Combine the mayonnaise and the rest of the ingredients until coated thoroughly
3. ~ to “kick it up a notch” try adding prepared horseradish in lieu of the celery seed, orange juice, and orange rind

1 cup serving: 145 calories, 4 grams of fat, 4 grams protein, 5 grams fiber, 120 mg sodium, 14 grams of carbohydrates

Recipe from Eat, Drink, and Be Healthy by Walter C Willet

This easy bake recipe gives a delicious, creamy appearance without the saturated fats of macaroni and cheese.

Butternut squash is the most nutrient dense of the winter squashes. It contains multiple carotenoids, Vitamin A, Vitamin C and fiber. The coconut milk adds to the creamy texture. Lower fat varieties are available if you are interested in cutting down the fat and calories.

Walnuts are my favorite nut as they are a good source of Vitamin E, Omega 3 fatty acids and melatonin. There are many ways to cut down on the total fat of this recipe if you are interested but remember, these are healthier fat choices. Substitute low fat coconut milk, sautee the onion in 1 Tbsp. of olive oil and decrease the walnuts to ¼ cup.

To save time, bake butternut squash whole when you have the oven on for any other reason. If butternut squash is already cooked and soft, you can save 20 minutes by blending the first 6 ingredients with an immersion blender. This makes a very creamy sauce.

Butternut Squash and Macaroni Casserole

Serves 8

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, thinly sliced
• 1 butternut squash (about 2 lb.), peeled, seeded and cut in 1” cubes
• 1 can coconut milk
• Salt and pepper to taste
• 1 tb. Chopped sage
• ¾ lb. dried elbow macaroni
• ½ cup chopped walnuts
• ½ cup bread crumbs

Directions
Preheat oven to 350 degrees F. Lightly oil a 9x13” casserole dish; set aside.

Heat oil in a medium pot with the heat on medium. Add onions and cook, stirring often until soft (5-7 minutes). Add squash, coconut milk, salt and pepper and bring to a boil. Cover, reduce heat to medium low and simmer until squash is tender, about 20 minutes. Stir in sage and simmer 1 more minute. This part can be made ahead, up to 1 day in advance.

Meanwhile, bring a large pot of salted water to a boil. Add macaroni and cook until tender but still firm (about 8 minutes). Rinse in cold water, drain well and transfer to a large bowl. Transfer squash mixture to bowl with macaroni. Add walnuts and toss to combine. Transfer to prepared dish and top with bread crumbs. Bake until golden brown and hot (about 30 minutes).

Nutrition per serving: 400 cal, 21 grams of fat, 5 grams of fiber, 9 grams of protein

Recipe from Whole Foods
Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


She conducts cooking programs and group counseling sessions for cancer survivors.

This is a refreshing recipe for the summer using garden fresh cucumbers, parsley and mint.  Even though the recipe calls for English cucumbers, feel free to use locally grown cucumbers if they are in season.

Taste a slice first to determine if the cucumber needs to be peeled and seeded. The recipe calls for the English variety as the skin and seeds are less bitter. This is a very high fiber, high fluid and low calorie vegetable to enjoy.

Parlsey is usually known as a garnish but it is also vitamin rich and helps with breath and to cleanse the palate.

Mint aids digestion, and is high in antioxidants and anti-inflammatory properties.

Walnuts are a good source of omega-3 fatty acids, a precursor to vitamin E called gamma tochopherol and may be beneficial for sleep as a source of melatonin.

This soup is more of a meal than a side dish. This fat level seems high but it is a healthy monounsaturated fat. If you choose to reduce the fat, add ½ cup of chopped walnuts.

Walnut and Cucumber Gazpacho

Serves 8 (1 cup)

Ingredients

• 4 English cucumbers, roughly chopped
• ½ bunch, parsley
• ½ bunch mint
• 1 bunch scallions, roughly chopped
• ½ small red onion, peeled
• ½ cup extra-virgin olive oil
• 1/3 cup champagne vinegar
• 6 ounces plain yogurt
• 1 cup toasted walnuts
• 1 cup ice
• Salt and freshly cracked pepper, to taste

Directions

Salt the cucumbers and let sit for one hour. Drain off liquid. Combine all ingredients in a blender. Blend until smooth. Serve in a chilled bowl, and garnish, if desired with mint or parsley.

Nutrition information

Calories: 275; Total fat: 23 gm.; Saturated fat: 3 gm.; Sodium: 30 mg.: Total carbs: 14 gm.; Fiber: 3 gm.; Sugar 6 gm.; Protein: 6 gm.

Source: 101 Foods That Could Save your Life! By Daniel Grotto, RD, LDN

This vitamin and phytocehmical rich soup is so fresh and light in taste and doesn’t have any cream in it at all!

Watercress can have a radish taste but mellows when cooked and is considered a cruciferous vegetable. Cruciferous vegetables have many cancer-fighting properties and may boost the immune system as well.

Thyme has the essential oil thymol in it which may have antiseptic and antifungal properties.

Parsley is usually used as a garnish to cleanse the palate but it is also vitamin and phytocehmical rich as well as.

This soup is really fast to put together. You can have it on the table in 30 minutes. Watercress has a wonderful, peppery taste and is full of vitamins A, C and K. Adding the finely diced stalks gives the soup extra flavor, while the butter or cannellini beans give it a higher protein content than the usual potatoes and a creamy texture and taste without dairy. If you cook your own beans, add the liquid they were cooked in and cut back on the stock proportionately. If you aren’t vegetarian, try making this soup with chicken stock.

The website, Cook for Your Life, where this recipe was taken, also provides great recipes that are indexed by symptom and are made from wholesome foods.

Cream of Watercress Soup

Soups Serves: 4-6 Prep: 20 - 30 min

Ingredients

• 3 bunches watercress, washed well
• 1 tablespoon olive oil
• 1 teaspoon chopped fresh thyme
• 1 medium onion, diced
• Salt and pepper, to taste
• 2 (15-ounce) cans of white or cannellini beans, drained and rinsed
• 6 cups vegetable stock or water
• 2 tablespoons chopped Italian parsley, plus more for garnish

Directions

1. Finely dice the thick stalks of the watercress. Set aside. Break up the leafy greens into leaflets, discarding any remaining thick main stems. Set aside and reserve some for garnish.
2. Heat the oil in a heavy soup pot over medium-high heat. When it starts to ripple, add the onions, diced watercress stalks and thyme. Fry until the onion starts to soften. Turn the heat down to medium, sprinkle with a little sea salt and cover. Sweat the vegetables for 8 to 10 minutes, stirring from time to time. Don’t let them burn or color!
3. Add the beans and their liquid and stir to mix well with the vegetables. Add the stock if using canned beans. Bring to a boil. Turn the heat down and cook until the beans are heated through and can be easily smashed against the side of the pan with a spoon, about 10 minutes.
4. Add the watercress leaflets to the soup and cook for 5 minutes, until they wilt. Blend the soup until smooth in a blender or with an immersion blender. Bring back to a simmer, add all the watercress leaves and the chopped parsley, and cook a minute more and taste for seasoning. 
5. Serve immediately.

Sugar snap peas are rich in Vitamin C.

This pea with an edible pod is half the calories of regular peas and high in fiber, vitamin C, K, A and folic acid. Cucumbers have a compound called lignans which provides nourishment to your gut bacteria and has anti-inflammatory properties. Adding lemon juice and ginger to vegetables are great ways to spark your taste buds as well as obtain great cancer fighters called limonene and gingerol.

This salad is very refreshing and easy.

Snap Peas with Cucumber and Ginger

Serves 4 with 10 minute prep time

Ingredients:

• ½ lb. of sugar snap peas, trimmed and thinly sliced
• ½ English cucumber, sliced (can substitute peeled and seeded local cucumbers when they are in season)
• 1 shallot, thinly sliced

Dressing:

• 2 Tb. Olive oil
• 2 Tbs. fresh lemon juice
• 1 Tbs. grated ginger
• 1 tsp. sugar
• Salt and pepper to taste

Directions:

1. Prep the sugar snap peas, cucumber and shallot and toss in a salad bowl.
2. In a medium bowl, whisk together the oil, lemon juice, ginger, sugar, salt and pepper.
3. Combine the dressing and the chopped vegetables.

Source: www.realsimple.com

This can be a meal in itself with a good whole grain bread. The recipe is simple yet elegant. Pears are high in fiber and Vitamin C. There is some evidence also that they may help decrease phlegm production.

Walnuts are high in Omega 3 fatty acids and have some melatonin which may help with sleep.

Though this recipe has cheese, which is very high in saturated fat, it is modest in the amount at only a half an ounce per serving.

Honey might help to aid the growth of healthy gut bacteria. It is still a sugar though, so it should be used sparingly.

Roasted Pears with Goat Cheese

Ingredients
4 Tbs. balsamic vinegar
2 Tbs. olive oil
2 Tbs. honey
4 red-skinned pears, washed, halved and cored
4 oz. goat cheese
1/3 cup finely chopped walnuts
4 cups salad greens

Directions
1. Preheat oven to 400 degrees F.
2. Coat a large baking dish with nonstick cooking spray.
3. In a separate bowl, whisk together vinegar, oil and honey.
4. Brush pears with vinegar mixture, then set cut side down in baking dish.
5. Pour remaining mixture over pears.
6. Bake for 25 – 30 minutes or until tender.
7. On a separate plate, roll goat cheese into a log and then in the chopped walnuts. Cut each log into 8 slices.
8. Increase heat of the oven to broil. Turn pears over. Set slices of goat cheese in the hollow of pears and broil for 5 minutes.
9. Place pear on a plate, drizzle with remaining juice and surround with ½ cup of salad greens, if desired.


Serves 8
Nutrition Per Serving:
186 calories, 4 gm. Protein, 10 gm. Fat (3 gm. Sat. fat), 24 gm. Carbohydrate, 13 mg. chol, 77 gm. Sodium, 6 gm. Fiber

This light and refreshing salad delivers more than a serving of fruits and vegetables it also provides cancer and cold fighting properties too. One pear provides ¼ of the recommended daily value of fiber per day, which can help protect against colorectal cancer.

Honey acts as a prebiotic in the large intestine which supports gastrointestinal health as well as aids calcium absorption. Last but not least,  mint and cinnamon contain anti-microbial and anti-inflammatory properties making this the perfect side to ward off colds.

Chicken and Pear Salad with Mint Dressing

Salad Ingredients

• 3 firm ripe pears, cut into 1-inch cubes
• Juice of ½ of a lemon
• 2 cups of cooked chicken breast, cut into 1-inch cubes
• 1 cucumber, peeled, sliced thin and coarsely chopped
• 4 tbsp, red onion, finely chopped

Dressing Ingredients

• ¼ cup white vinegar or white wine vinegar
• 1 tsp lemon juice
• 1 to 2 tbsp honey
• 1 tbsp olive oil
• 1/3 cup minced fresh mint
• 1/8 tsp salt
• 1/8 tsp black pepper
• 1 tsp cinnamon
• 4 large lettuce leaves

Directions

1. Drizzle fresh cubed pears with lemon juice. In a large mixing bowl combine pears, chicken, cucumber, and onion and set aside

2. Blend vinegar, lemon juice, honey, mint, salt and pepper in food processor/blender until smooth

3. Pour dressing over salad and toss gently to coat all the ingredients. To serve, re-toss gently, sprinkle with cinnamon and arrange on plates with beds of lettuce

Serves 4

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


Of course watermelon is great just cut in wedges however, this refreshing salad is a nice variation. Watermelons are not only high in vitamins A and C as well as lycopene – the carotenoid found in tomatoes. Actually, 1 cup of watermelon has the amount of lycopene that is found in 2 tomatoes.

Cucumbers contain lignans which not only are antioxidants that help destroy free radicals but also have cancer fighting properties. Mint has antioxidant, antibacterial properties and may aid with digestion and decrease gas.

If you have a commercially prepared Balsamic Vinaigrette dressing that you like, you can use that. Otherwise, make your own with 1 part balsamic vinegar to 2 parts olive oil, salt and pepper to taste. So for 2 Tbs. of dressing, that would be 2 tsp. of vinegar to 4 tsp. of olive oil. Best served when the watermelon is chilled!

Watermelon Salad

Ingredients:

3 cups chopped watermelon – ¾ “ cubes
1 cup chopped cucumber – ¼” chunks
½ cup crumbled Feta
2 Tbs. chopped fresh Mint
2 Tbsp. Balsamic Vinaigrette Dressing

Directions

Combine all ingredients.

This is a very refreshing and great light summer salad – especially when you bought the watermelon and need to use it up. Watermelons are not only high in vitamins A and C as well as lycopene – the carotenoid found in tomatoes. Actually, 1 cup of watermelon has the amount of lycopene that is found in 2 tomatoes.

If you have a commercially prepared balsamic vinaigrette dressing that you like, you can use that. Otherwise, make your own with 1 part balsamic vinegar to 2 parts olive oil, salt and pepper to taste. So for 2 Tbs. of dressing, that would be 2 tsp. of vinegar to 4 tsp. of olive oil. Best served when the watermelon is chilled!

Source: www.athenos.com

After a head or neck cancer diagnosis, eating obstacles can make it difficult to maintain weight and get adequate nutrition. This may be due to the pain caused by the tumor or from surgical changes to the oral cavity making it difficult to chew and maneauver or swallow food.

Dietitians at the Joan Karnell Cancer Center and the Abrahmson Cancer Center work closely with speech and swallowing therapists to determine patients’ needs and challenges with eating. Those with head and neck cancer should seek support from a registered dietitian to make their nutritional needs are being met during treatment.

This recipe for white beans and pasta is great because it provides substantial calories from the pasta and oil. The oil helps foods glide down the throat easier, and the beans add a good texture, while providing quality protein.

This recipe can also be pureed, making it even easier to swallow for people with head and neck cancer.

White Beans and Pasta

Ingredients:

• 2 cans cannellini beans (white beans)
• ½ medium yellow onion
• 2 ½ cups chicken stock
• 3 to 4 tablespoons of olive oil
• Orzo, or other small pasta, cooked and drained
• Parsley and basil to taste

Directions:

1. Dice onion.
2. Drain and rinse 1 can of beans
3. Add 2 tablespoons of oil to pan
4. Over medium heat, sauté onions until soft
5. Add beans and chicken stock
6. Simmer for 15 minutes
7. Save mixture whole, or puree/blend bean mixture to a smooth consistency, add remaining oil while blending
8. Add herbs either before or after blending
9. Toss with pasta, or add pasta to blender to puree and enjoy.

Nutritional Information: 1/2 cup sauce = 220 calories, 7 gm. Protein, 12 gm. Fat 1 cup pasta = 180 calories, 6 gm. Pro, 1 gm. fat

Recipe contributed by Joan Levicoff, MA, CC-SLP/L, a speech and swallowing therapist with Good Shepherd Penn Partners.

Kale’s strong and sometimes bitter flavor comes from its sulfur-containing compounds, which are converted into isothiocyanates (ITCs) when its leaves are broken by blending or chopping. ITCs have proven immune boosting and anticancer effects, making this the perfect dish for combating those fall sniffles!

Lacinato kale has long and slender leaves and is usually more tender than its cousin curly kale. Other braising greens such as Swiss chard, beet greens or mustard greens are great substitutes.

 

 

 

Spicy Kale with Fried Grapes and Frizzled Red Onions

Serves 6
Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 2 teaspoons balsamic vinegar
• ⅛ to ¼ teaspoon red pepper flakes
• 1 medium red onion, halved and thinly sliced lengthwise
• 1¼ teaspoons salt, divided, plus extra for serving if needed
• 1¼ cups halved seedless red grapes
• 1½ bunches Lacinato kale (about 6 ounces)--stems removed, leaves stacked, rolled and sliced crosswise into wide ribbons

Directions

1. In a small bowl, whisk together 1 tablespoon of the olive oil with the balsamic vinegar and the red pepper flakes. Set aside.
2. In a large skillet set over medium-high heat, add the remaining 1 tablespoon of olive oil. Add the onion and ½ teaspoon salt and cook, stirring often, until the onion is brown and frizzled around the edges, about 4 minutes. Add the grapes and cook until browned, about 2 minutes.
3. Pour the oil-balsamic mixture into the pan and immediately add the kale. Use tongs to stir and turn the kale into the onion-grape mixture. Once the kale starts to wilt, after about 1 minute, turn off the heat and transfer the kale mixture to a serving bowl. Taste and season with the remaining ¾ teaspoon of salt. Serve warm or at room temperature.

Nutrition per serving: 80 calories; 4.5 grams of fat; 5 grams of sugar; 1gram of protein
Recipe from the Tasting Table Test Kitchen www.tastingtable.com

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.

Quinoa (pronounced "keen-wah") is a "superfood" with great nutritional value. It is packed with protein, and is a great source of iron and calcium.

This quinoa salad is perfect for a summer day because it is light, and rich with seasonal vegetables and herbs.

 

 

Mediterranean Quinoa Salad

• 1 cup uncooked quinoa
• 2 cups water or vegetable stock
• 1/4 tsp. salt
• 1 small cucumber, seeded and diced
• 6 calamata olives, diced
• 3 sun dried tomatoes, diced
• 1 tbsp. olive oil
• 1/4 cup feta cheese rinsed and crumbled
• 1/2 lemon or 2 tbsp. lemon juice
• 2 tbsp. chopped basil (1 tsp. if dried)
• 1 clove crushed garlic 

Directions
Nutrition information: 120 calories, 4g protein, 16g carbohydrates, 5g fat, 1g saturated fat, 5mg cholesterol, 2g dietary fiber, 180mg sodium, iron 10% of daily vitamins, calcium 4% iron 10% of daily vitamins, vitamin C 6% of daily vitamins, vitamin A 2% of daily vitamins.

Carly Roop RD, CSO, is a registered dietitian at the Joan Karnell Cancer Center (JKCC). She provides nutrition education and support to patients while addressing nutrition-related side effects from chemotherapy and radiation. Dietitians at JKCC provide educational nutrition programs that are open to patients as well as the community.
There are many things I look forward to with the start of fall, most notably is the arrival of the Honeycrisp apple.

The Honeycrisp was developed by the University of Minnesota from a Macoun and Honeygold cross (the Honeygold itself a cross between the Golden Delicious and Haralson), the new apple variety was introduced in 1991. Unlike the Red Delicious and Granny Smith apples that are made available all year long the Honeycrisp only appears in our markets from September until November. However, its unavailability is not the reason I get excited, it’s in the snap of this apple when you take a bite and its sweet-tart taste, that I look forward to as the days start to cool down.

Apples such as the Honeycrisp make a satisfying snack, but apples can also be baked for dessert, used in a sauce or soup or can even be part of the main dish. They are an excellent source of both insoluble and soluble fiber which has been shown to decrease risk of heart.

Apples are a rich source of phytochemicals which may play a role in fighting cancer, providing proof to the old saying, “an apple a day keeps the doctor away.”

Honeycrisp Apple Stuffing

Ingredients

1 tablespoon canola oil
1/3 cup diced onion
1/3 cup diced celery
2 cups dried bread cubes (or small croutons)
Salt and pepper to taste
1/2 cup diced Honeycrisp apple
1/4 cup golden raisins (or dried cherries), optional
2 tablespoons fresh chopped sage leaves or 2 teaspoons rubbed sage
1/4 cup vegetable broth or chicken broth

Directions

To make the stuffing: In a large skillet, heat the canola oil over medium heat. Add the onion and celery and saute until tender, about 5 minutes. Scrape into a bowl and add the bread cubes, salt and pepper, apple, raisins if using, and sage. Lightly moisten with the broth, mix thoroughly and set aside.
Recipe obtained from KingOrchards.com

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.


This is a wonderful grain salad that can be very versatile. Farro is a wheat grain that is high in fiber and protein. Farro also has cancer fighting lignans and may aid with blood sugar control. The down side is that along with recent popularity, the cost has risen. So brown rice, barley or quinoa are easy substitutes.

Parsley is a wonderful herb which is known as a palate and breath cleanser. This herb is high in Vitamin C, beta-carotene and folic acid.

Chives contain the compound as is found in garlic called allium which also has cancer fighting properties. And tomatoes are well known for being high in Vitamin C, potassium and lycopene which may decrease the risk of prostate cancer and have anti-inflammatory properties.

Farro Salad with Tomatoes and Herbs

Serves 6
Ingredients

• 4 cups water
• 10 ounces of farro
• ½ tsp. salt
• 1 pound cherry or grape tomatoes
• ½ Vidalia or sweet onion (chopped)
• ¼ cup snipped fresh chives
• ¼ cup finely chopped parsley
• Dressing ingredients:
• 1 large garlic clove, minced
• 2 tablespoons balsamic vinegar
• Freshly ground black pepper to taste
• ¼ cup extra-virgin olive oil

Directions

1. Combine water and farro in a medium saucepan.  Add the salt.  Bring to a boil then reduce heat and simmer for 30 minutes.  Drain the grain and transfer to a large bowls to cool.
2. Add the tomatoes, onion, chives and parsley to the grain and toss to combine.
3. In a medium bowl, whisk the dressing ingredients and add to the salad.  Toss to coat the ingredients.

Source: www.foodnetwork.com by Giada De Laurentis

Debra’s note:
This salad will also work well with many other whole grains such as quinoa, brown rice, barley or whole wheat couscous.