Directions

Makes 3 servings

1 8-ounce package Japanese somen noodles
vegetable oil spray
1 12.3-ounce package firm low-fat silken tofu, sliced
2 cups sliced brown mushrooms
2 cups shredded napa cabbage
1 zucchini, sliced
3 green onions, chopped
water or vegetable broth (if needed)
3 tablespoons rice vinegar
2 tablespoons soy sauce or tamari
2 tablespoons agave nectar

Cook noodles according to package instructions. Drain, rinse, and set aside in a large bowl.

Preheat a large skillet over medium heat. Mist pan with a little vegetable oil spray and add tofu. Cook until golden on both sides. Remove tofu and set aside. In the same skillet, sauté mushrooms, cabbage, zucchini, and green onions until tender. Add a little water or vegetable broth to prevent sticking, if needed. Add tofu and veggies to noodles.

In a small bowl, combine vinegar, soy sauce or tamari, and agave nectar. Pour over noodles and toss.

Nutrition Information

Per serving (1/3 of recipe):

Calories: 457
Fat: 3.2 g
Saturated Fat: 0.6 g
Calories from Fat: 6%
Cholesterol: 0 mg

Protein: 22.4 g
Carbohydrates: 84.3 g
Sugar: 11.7 g
Fiber: 6.6 g

Sodium: 713 mg
Calcium: 122 mg
Iron: 5.4 mg
Vitamin C: 16.6 mg
Beta-Carotene: 528 mcg
Vitamin E: 0.4 mg

From Isis Israel, Cancer Project Educational Alliance Partner, Saladmaster Senior Dealer

If you enjoy Mexican food, you’ll be delighted to learn that a variety of great-tasting, meatless taco fillings are available in natural food stores and larger supermarkets. Among them are ready-to-heat products such as Lightlife’s Smart Ground Taco/Burrito, Yves Veggie Ground Round Mexican, and El Burrito’s SoyTaco. If you prefer, you can make your own filling, using meatless burgers or a crumbled meat substitute and adding your own seasonings, as we’ve done in this recipe.

Directions

Makes about 3 cups filling or 8 tacos

4 vegan burger patties, such as Boca Burger Original, Gardenburger Classic, or Gardenburger Flame Grilled
1 cup water, divided
1 small onion, finely chopped
2 garlic cloves, minced or pressed
1/2 cup finely chopped bell pepper
1/4 cup finely chopped fresh cilantro
1/2 cup tomato sauce, or 1/2 cup of crushed tomato
2-3 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon dried oregano
1/2 chipotle pepper in adobo sauce, finely chopped, or 1/4 teaspoon crushed red pepper
8 corn tortillas
1/2-1 cup commercial or homemade salsa
3-4 green onions, chopped
2 cups shredded romaine lettuce
1-2 medium tomatoes, cut into wedges
1 avocado, cut into 8 wedges (optional)

Remove burgers from freezer and thaw slightly. Chop into 1/4-inch pieces. Set aside.

Heat 1/2 cup water in a large skillet. Add onion, garlic, bell pepper, and cilantro. Cook over medium heat, stirring often, until soft, about 5 minutes.

Add remaining 1/2 cup water, chopped burgers, tomato sauce, chili powder, cumin, oregano, and chipotle pepper or crushed red pepper. Stir to mix. Reduce heat to low, and cook, stirring constantly, until mixture is fairly dry, 2 to 3 minutes.

Heat a tortilla in a separate skillet, flipping it from side to side until soft. Add a spoonful of filling and fold in half. Cook 1 minute on each side. Add a spoonful of salsa, then garnish with green onions, lettuce, tomatoes, and avocado, if using. Repeat with remaining tortillas.

Cover and store leftover taco filling for up to three days in the refrigerator. Garnishes are best when consumed within one to two days. Wrap tortillas and refrigerate for about seven to 10 days and freeze if longer storage is needed. Follow storage instructions for the salsa. Commercial salsa will usually stay fresh for up to one week.

Nutrition Information

Per taco:

121 Calories
1.5 g Fat
0.2 g Saturated Fat
11.3% Calories from Fat
0 mg Cholesterol

8.9 g Protein
21.1 g Carbohydrate
4.1 g Sugar
4.2 g Fiber

371 mg Sodium
104 mg Calcium
2.4 mg Iron
18.9 mg Vitamin C
821 mcg Beta-Carotene
1.1 mg Vitamin E

This recipe is from the NEW BOOK

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

Your days of soaking lasagna noodles and eating high-fat lasagna are over. Enjoy this cholesterol- and dairy-free meal, which also boasts tons of filling fiber and cancer-fighting nutrients. Top this dish off with fortified nutritional yeast for a cheesier flavor and for added vitamin B-12.

Directions

Makes 8 servings

1 16-ounce bag chopped frozen spinach, thawed, or 3 pounds fresh spinach, rinsed and chopped
1 pound firm reduced-fat tofu
4 cloves garlic, minced
1 teaspoon salt
2 28-ounce cans plain tomato sauce
1 pound dry whole wheat lasagna noodles
10 button mushrooms, sliced, or other favorite veggie equivalent to about 3 cups chopped
1 teaspoon dried basil, or 10 fresh basil leaves, thinly sliced
1 teaspoon dried oregano
1/4 cup dairy-free (vegan) parmesan cheese substitute or nutritional yeast

Preheat oven to 325 F.

Mix together spinach, tofu, garlic, and salt in a mixing bowl.

In a 9″×13″ pan, coat the bottom with tomato sauce (about 1/2 cup) followed by a layer of lasagna noodles, overlapping noodles slightly. Spread 1/2 of the spinach and tofu mixture on top of the lasagna noodles, and cover the spinach and tofu layer with another layer of lasagna noodles. Add a layer of tomato sauce, enough to cover the noodles, and then add a layer of mushrooms or other veggies. Sprinkle 1/2 of the basil and 1/2 teaspoon of oregano evenly over the veggies. Continue to add layers of noodles, spinach and tofu, sauce, mushrooms or other veggies, and remaining basil and oregano (1/2 teaspoon) until the layers reach the top of the pan. The final layer should be sauce topped with vegan parmesan substitute or nutritional yeast.

Cover tightly with aluminum foil and bake for 1 hour. Stick a knife through the center of the lasagna to make sure the noodles are completely cooked. Let cool for 15 minutes, uncovered, before serving.

Let leftover lasagna cool to room temperature before covering and refrigerating. Lasagna will keep for up to three days in the refrigerator.

Nutrition Information

Per serving (1/8 of lasagna):

334 Calories
4.6 g Fat
0.7 g Saturated Fat
12.4% Calories from Fat
0 mg Cholesterol

18.4 g Protein
62.8 g Carbohydrate
10.3 g Sugar
11 g Fiber

1449 mg Sodium
147 mg Calcium
6.3 mg Iron
16.9 mg Vitamin C
3152 mcg Beta-Carotene
6.2 mg Vitamin E

This recipe is from the NEW BOOK

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

This recipe is an excellent source of low-fat protein, combined with nutrient-rich zucchini.

Directions

Makes 6 servings

8 ounces dry gluten-free grain (quinoa, rice, etc.)
1/2 cup water
1 medium onion, chopped
2 garlic cloves, minced
1 1/2 cups sliced mushrooms
1 celery stalk, thinly sliced
2 medium zucchini, chopped
3 vegan burger patties, chopped
1 15-ounce can garbanzo beans, undrained
1/2 teaspoon salt

Cook grain according to package directions. Drain and rinse, then set aside.

Heat the water in a large skillet. Add onion and garlic. Cook over high heat for about 3 minutes, or until onion is soft. Add mushrooms and celery and continue cooking, stirring frequently, for about 5 minutes, or until mushrooms begin to brown. Add a small amount of water if the vegetables begin to stick. Add zucchini and vegan burger patties. Continue cooking, stirring often, for about 3 minutes, or until zucchini is just tender when pierced with a fork.

Purée beans and their liquid in a blender or food processor. Add to the vegetable mixture, along with grain and salt. Heat gently, stirring frequently, until hot and steamy.

Nutrition Information

Per serving (1/8 of recipe):

Calories: 212
Fat: 3.1 g
Saturated Fat: 0.4 g
Calories from Fat: 13%
Cholesterol: 0 mg

Protein: 12.4 g
Carbohydrates: 36.2 g
Sugar: 4 g
Fiber: 5.9 g

Sodium: 337 mg
Calcium: 75 mg
Iron: 4.8 mg
Vitamin C: 4.2 mg
Beta-Carotene: 225 mcg
Vitamin E: 0.7 mg

From Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

We back again with another healthy recipe,

The simplicity and widespread enjoyment of this salad has made it a Cancer Project classic. Plus, it has tons of fiber to help move carcinogens, excess cholesterol, and hormones out of your body to improve overall health.

Directions

Makes about 10 1-cup servings

1/2 cup low-fat or fat-free Italian salad dressing
1 15-ounce can kidney beans, drained and rinsed, or 1 1/2 cups cooked kidney beans
1 15-ounce can pinto beans, drained and rinsed, or 1 1/2 cups cooked pinto beans
1 15-ounce can black-eyed peas, drained and rinsed, or 1 1/2 cups cooked peas
1 10-ounce package frozen lima beans (preferably fordhook lima beans), thawed completely, 1 1/2 cups cooked lima beans, or 1 1/2 cups cooked green soybeans (shelled edamame)
1 cup frozen corn, thawed completely, or cooked fresh corn, chilled
1 large red bell pepper, seeded and  diced
1/2 medium  red onion,  diced
1 teaspoon salt, or to taste
1 teaspoon black pepper, or to taste

Toss all ingredients together. Serve cold or at room temperature.

Place leftover bean salad in a covered dish and store in the refrigerator for up to three days.

Nutrition Information

Per serving (1/10 of recipe):

183 Calories
3 g Fat
0.5 g Saturated Fat
14.6% Calories From Fat
0 mg Cholesterol

9.9 g Protein
31 g Carbohydrate
2.9 g Sugar
8 g Fiber

539 mg Sodium
43 mg Calcium
2.7 mg Iron
36.7 mg Vitamin C
311 mcg Beta-Carotene
0.8 mg Vitamin E

These delicious, low-fat muffins take just 30 minutes to assemble and bake. Plus, they don’t use eggs or butter, which eliminates a great deal of unhealthy fat and cholesterol.

Directions

Makes 10 muffins

2 1/2 cups whole-wheat pastry flour
1/4 cup sugar (preferably raw or turbinado)
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup unsweetened applesauce
1/2 cup soy or other nondairy milk
1 tablespoon vegetable oil
1 tablespoon molasses (not blackstrap)
1 tablespoon vinegar (such as apple cider vinegar)
1/2 cup raisins
vegetable oil spray

Preheat oven to 375 F.

Stir together flour, sugar, cinnamon, nutmeg, baking soda, and salt in a bowl.

In a larger bowl, combine applesauce, nondairy milk, oil, molasses, and vinegar. Mix thoroughly. Add flour mixture and stir just to mix. Stir in raisins. Spoon into lightly vegetable oil sprayed muffin cups, filling 3/4 full, and bake until a toothpick inserted into the center of a muffin comes out clean, 15 to 20 minutes.

Variation: Add 1/4 cup chopped walnuts and/or replace raisins with 1/2 cup dried cranberries.

To keep muffins fresh, wait until they have cooled to room temperature, then store in an airtight container for three days in the refrigerator. If longer storage is needed, place in the freezer for up to 1 month. Defrost at room temperature or use a microwave.

Nutrition Information

Per muffin:

178 Calories
2.2 g Fat
0.3 g Saturated Fat
11.1% Calories from Fat
0 mg Cholesterol

4.8 g Protein
37.7 g Carbohydrate
12.5 g Sugar
4.5 g Fiber

134 mg Sodium
41 mg Calcium
1.7 mg Iron
0.6 mg Vitamin C
5 mcg Beta-Carotene
0.6 mg Vitamin E

This recipe calls for substantially fewer hot chiles than would be used by a traditional Portuguese cook. If you want to make a spicier version, double the chipotle chiles and throw in some jalapeños for good measure. Chipotle chiles in adobo sauce can be found in the Mexican food section of well-stocked supermarkets. They are also available at Mexican grocery stores and from online retailers. This recipe is also abundant in garlic. When crushed, garlic can provide a powerful cancer-protective effect to the body.

Directions

Makes 8 servings

4 cups water or vegetable broth
1 onion, diced
10 garlic cloves, minced or pressed
1 chipotle chile in adobo sauce, seeded and finely chopped, or 1/8 teaspoon crushed red pepper flakes
2 potatoes (preferably russet), peeled and diced
1/2 teaspoon salt (optional)
4 cups finely chopped kale (stems removed)
1 cup crushed tomatoes or tomato sauce
6 ounces vegetarian sausage

Heat 1/2 cup of the water in a large pot. Add the onion, garlic, and chile and cook over high heat, stirring often, for 3 to 5 minutes, or until the onion is soft.

Add the remaining 3 1/2 cups water the potatoes, and optional salt. Bring to a simmer, cover, and cook, stirring occasionally, for about 20 minutes, or until the potatoes are tender when pierced with a knife.

Stir in the kale and crushed tomatoes. Cover and cook for about 5 minutes, or until the kale is tender.

Crumble the vegetarian sausage into the soup, stir to mix, and heat until the soup is steaming and the sausage is heated through.

Nutrition Information

Per serving :

91 Calories
1.5 g Fat
0.2 g Saturated Fat
14.7% Calories from Fat
0 mg Cholesterol

5.8 g Protein
15.1 g Carbohydrate
2.1 g Sugar
2.3 g Fiber

260 mg Sodium
62 mg Calcium
1.3 mg Iron
23 mg Vitamin C
3077 mcg Beta-Carotene
0.7 mg Vitamin E

Once you try this version of “fries,” you’ll be hooked! They’re loaded with cancer-fighting beta-carotene, and baking them essentially eliminates the fat completely.

Directions

Makes 4 servings

2 medium sweet potatoes, cut into wedges
1/8 teaspoon cinnamon
1/4 teaspoon seasoned salt
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
1/4 teaspoon garlic powder
1 vegetable oil spray

Preheat oven to 450 F.

Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) coated with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once during cooking.

Nutrition Information

Per serving (1/4 of recipe):

Calories: 53
Fat: 0.1 g
Saturated Fat: 0 g
Calories from Fat: 2.1%
Cholesterol: 0 mg

Protein: 1.2 g
Carbohydrates: 12.1 g
Sugar: 4.8 g
Fiber: 2 g

Sodium: 106 mg
Calcium: 24 mg
Iron: 0.5 mg
Vitamin C: 11.3 mg
Beta-Carotene: 6561 mcg
Vitamin E: 0.4 mg

This low-fat, high-protein recipe is sure to make a great start to a healthy and happy new year!

Directions

Makes about 10 1/2-cup servings

2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
1/4 cup lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1-2 garlic cloves, crushed

Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.

Nutrition Information

Per 1/2-cup serving:

Calories: 91
Fat: 1.9 g
Saturated Fat: 0.3 g
Calories from Fat: 18.5%
Cholesterol: 0 mg

Protein: 3.7 g
Carbohydrates: 15.4 g
Sugar: 1.3 g
Fiber: 3.6 g

Sodium: 68 mg
Calcium: 20 mg
Iron: 1.2 mg
Vitamin C: 5.4 mg
Beta-Carotene: 137 mcg
Vitamin E: 0.4 mg

hi, back to our health recipe article today we would make basic white sauce

This creamy sauce is low in fat and cholesterol-free. Use it for making creamed soups, sauces, and gravies. Be sure to continue blending the ingredients until they are completely smooth; this can take up to 2 minutes on the highest speed. The first few times you make this sauce give it a taste test to make certain it is smooth and creamy before proceeding.

Directions

Makes about 2 cups

1/3 cup dry millet
2 1/3 cups water, divided (1 1/3 cup plus 1 cup)
1/4 cup raw cashews
1/2 teaspoon salt

Combine millet with 1 1/3 cups water in a saucepan. Bring to a simmer. Cover and cook, stirring occasionally, until millet is tender and all the water has been absorbed, about 55 minutes. Transfer to a blender. Add cashews, salt, and remaining 1 cup water. Blend until completely smooth, 1 to 2 minutes. Store in a covered container in the refrigerator for up to 1 week.

Nutrition Information

Per 1/4 cup:
55 calories
2.3 g fat
0.4 g saturated fat
37.3% calories from fat
0 mg cholesterol

1.6 g protein
7.3 g carbohydrate
0.3 g sugar
0.9 g fiber

149 mg sodium
3 mg calcium
0.5 mg iron
0 mg vitamin C
2 mcg beta-carotene
0 mg vitamin E