Recipes

Nutritious food isn't tasteless - it's colorful and delicious! Do you have an antioxidant-rich recipe to share? Contact us.


Tuscan Harvest Soup Back to Top ^

Cook: 1 cup Ditalini pasta according to directions, drain and set aside
Chop:
2 bell peppers (green, orange, yellow or red)
3 carrots (or try ½ bag of matchstick carrots)
4 stalks celery
2 zucchini
½ head cabbage or kale (remove stems from kale leaves)
Sauté: veggies in olive oil until tender; add dried sage and basil to taste
Add and simmer until hot:
2 cans sodium-free chopped tomatoes
48oz Low Sodium V-8 Juice
Cooked pasta
Protein option
Protein Options:
1# cooked lean ground beef or turkey
2 cans cannellini beans, rinsed and drained
Brenda Bonn, Executive Director, HOPE Cancer Connection


Fruit 'n Yogurt Salad Back to Top ^

It's important to address nutritional needs during/after cancer treatment. This salad provides antioxidants for tissue healing and protein for muscle strength.

1 (20oz) can chunk pineapple, drained, reserving liquid
1 (11oz) can mandarin orange segments, drained, reserving liquid
2 Tbsp cornstarch
1 (8oz) carton plain nonfat Greek yogurt
1 Tbsp sugar
1 tsp vanilla or almond extract
1-cup seedless green grapes, halved
1 banana, sliced
1 apple, cored and sliced

In small saucepan, over medium heat, cook pineapple and mandarin orange liquid with cornstarch, stirring constantly, until thickened. Cool slightly. In a large bowl, combine yogurt, sugar, and vanilla; mix in cooled mixture. Stir in pineapple, mandarin orange segments, banana, apple slices and grapes. Pour in serving bowl. Cover and refrigerate approximately 4 hours. Makes 12 servings.
Carrie MacDonald, Dietician, Affinity Health


Cheesy Potato Soup - Great for Mechanical Diet Back to Top ^

1 can (11oz) cheese soup
1 ½ cup mashed potato
1 cup Super Milk (2 tbsp. dry milk power to 8 oz. of whole milk)
¼ cup dry milk powder
Butter to taste

Blend ingredients until smooth. Heat in a saucepan.
Patient Food & Nutrition Services, University of Michigan Health Centers


Hawaiian Smoothie - Great for Mechanical Diet Back to Top ^

1-cup pineapple juice
½ cup sweetened coconut milk
½ cup dry powdered milk
1 ripe banana
½ cup vanilla ice cream

Blend until smooth
Patient Food & Nutrition Services, University of Michigan Health Centers


Double Anti Snack Mix - Anti-Oxidant and Anti-Inflammatory Back to Top ^

A little bit of sweet, a little bit of salty, a whole lot of nutrition!

  • Roasted/Salted Pepitas (Pumpkin seeds)
  • Dried Montmorency Tart Cherries
  • Chopped Walnuts
  • Dark Chocolate Chips

Spicy Black Bean SalsaBack to Top ^

1 can (15 oz) black beans, drained, rinsed
1 can (10 oz) Ro-Tel (or similar product ) diced tomatoes and green chilies, drained
½ cup whole kernel corn
¼ cup finely chopped red onion
¼ cup finely chopped fresh cilantro
1 Tbsp lime juice
¼ tsp ground cumin

Directions:

Stir together above ingredients. Cover and refrigerate at least 30 minutes to allow flavors to blend.


Spiced WalnutsBack to Top ^

Comfort in Antioxidants…..Tasty Protein-Packed Snack

½ cup packed brown sugar
½ tsp salt
½ tsp cinnamon
¼ tsp allspice
1/8 tsp ground nutmeg
1/8 tsp ground cloves
4 ½ tsp water
14 oz. bag whole walnuts

In a microwave-safe bowl, combine the first six ingredients. Stir in the water. Microwave uncovered on high for 1 minute; stir. Add walnuts and stir until well-coated. Cook uncovered on high for 4-5 minutes or until syrup begins to harden, stirring after each minute.  Immediately pour onto a greased foil-lined baking sheet and separate nuts. Cool completely. Store in an airtight container.


Eden's Crockpot ApplesauceBack to Top ^

An apple a day…

14 apples - a mixture is best
½ cup water or pineapple juice
¾ cup sugar
Cinnamon to taste

  1. Core, peel and thinly slice the apples
  2. Combine in slow cooker
  3. Cover and cook on Low for 5 hours.
  4. Stir until well blended.  For a smoother sauce, put through blender or mix with hand mixer.

Peach Blueberry CrispBack to Top ^

A delicious recipe from the M. D. Anderson Cancer Center

6 cups sliced peaches, fresh or frozen
2 cups blueberries
½ c. Minute Tapioca

Topping:

3 cups rolled oats
½ cup brown sugar
2/3 cup melted butter

Preheat oven to 350 degrees. In a large bowl stir together peaches, blueberries and the tapioca. Transfer to a 9x13 dish. In a medium bowl stir together oats and brown sugar then stir in melted butter til coated. Spread over fruit. Bake 45 minutes or until fruit juices are bubbling up the sides of the dish and oats are golden.

 


Pumpkin Oatmeal Chocolate Chip CookiesBack to Top ^

An anti-inflammatory and anti-oxidant wonder in a delicious cookie!

2 cups flour
1 1/3 cup rolled oats
1 tsp baking soda
3/4 tsp salt
1 tsp cinnamon
1/4 tsp allspice
1/4 tsp pumpkin pie spice
1 2/3 cups sugar
2/3 cup canola oil
2 tbsp molasses
1 cup canned pumpkin
1 tsp vanilla
1 cup walnuts, finely chopped
1/2 cup chocolate chips

Preheat oven to 350 degrees. Grease two cookie sheets.

Mix together flour, oats, baking soda, salt and spices.

In a separate bowl mix together sugar, oil, molasses, pumpkin and vanilla until well combined. Add dry ingredients to wet in three batches, folding to combine. Fold in walnuts and chocolate chips.

Drop by tablespoons onto greased cookie sheets. Cookies do not spread very much so they can be placed only an inch apart. Flatten the tops of the cookies with a fork or your fingers to press into a cookie shape. Bake for 16 minutes at 350 degrees. If you are using two sheets of cookies on two levels of your oven, rotate the sheets halfway through for even baking. You should have enough batter for four trays, about four dozen.

Remove from oven and get cookies onto a wire rack to cool. These taste best when they've had some time to cool and set - and they are even better the next day!

 


Avocado Oatmeal Breakfast CookieBack to Top ^

Hide a little goodness! A delicious on-the-go breakfast option

3 cups oald-fashioned oats
1 ½ cup white whole wheat flour
4 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1 tsp salt
1 ripe fresh avocado, pitted, peeled and mashed
½ cup brown sugar
1/3 cup olive oil
1 cup plain, low-fat yogurt
2 large eggs, beaten
2 cups pitted and chopped dates (about 12 oz.)

Heat oven to 375 degrees. Line four baking sheets with parchment paper or aluminum foil sprayed with non-stick cooking spray. Combine the oats, flour, baking powder, baking soda, cinnamon and salt in a medium bowl. Cream together oil, avocado and brown sugar in a large bowl; stir in yogurt and eggs. Add oat mixture to avocado mixture and stir until combined; then stir in dates. Using a ¼ cup measure, transfer the mixture onto lined baking sheets, spacing the cookies 2 inches apart. Bake for 18-22 minutes until golden. Transfer to wire racks to cool completely.

 


Blueberry Oatmeal MuffinsBack to Top ^

The Power of Blue... antioxidants, fiber, all the good stuff for a healthy treat

1 2/3 cup quick cooking oats
2/3 cup flour
¾ cup packed light brown sugar
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
¾ tsp salt
1 ½ cups low-fat buttermilk
¼ cup canola oil
2 tsp grated lemon rind
2 large eggs
2 cups (1 pint) fresh blueberries (or raspberries)
2 Tbsp flour
Cooking spray
2 Tbsp sugar

  1. Preheat oven to 400 degrees
  2. Place oats in a food processor - pulse 5-6 times until they resemble oat flour. Place in a large bowl.
  3. Add flour and next 5 ingredients (through salt) to oats; stir well. Make a well in center of mixture.
  4. Combine buttermilk and next 3 ingredients (through eggs). Add to flour mixture; stir just until moist.
  5. Toss berries with 2 Tbsp flour and gently fold into batter (this will prevent the muffins from turning purple and not sinking to the bottom.) Spoon batter into 16 muffin cups coated with cooking spray; sprinkle 2 Tbsp granulated sugar (or try cinnamon sugar) evenly over batter.
  6. Bake for 20 minutes or until muffins spring back when touched lightly in center. Remove from pans immediately and place on a wire rack to cool.

 


Orange Quinoa (Keen-wa) SaladBack to Top ^

Quinoa is an excellent protein source comparable to an egg. This salad is delicious alone as a meatless meal or served with grilled chicken or broiled fish.

Dressing:
¼ c. orange juice
2 tbsp olive oil
1 tbsp Agave nectar
¼ tsp salt
¼ tsp pepper

Salad:
1 cup uncooked quinoa (prewashed type - Red Mill brand)
2 cups water
¼ cup thinly sliced green onions, including green tops (or to taste)
½ cup dried cherries or craisins
¼ cup sliced almonds (toasted)
15 oz. can mandarin orange slices packed in juice (drained

To prepare dressing:
Combine first five ingredients in a small bowl. Whisk until well blended

To prepare salad:
In a 4 quart nonstick saucepan toast almonds for a few minutes until lightly browned and remove. Then toast the quinoa for 4 minutes (or until it smells nutty) over medium heat, stirring frequently. Add water into the saucepan with the quinoa; bring to a boil. Cover and reduce heat; simmer 20 minutes or until liquid is absorbed (may take as little as 10 minutes). Remove from heat and cool to room temperature. Stir in dressing and remaining ingredients. Cover and chill.

Created by the Mayo Clinic for the Cancer Nutrition Consortium, www.cancernutrition.org. Additional recipes can be found on their website or sign up for their newsletter.

"Courage is like love. It must have hope for nourishment." Napoleon Bonaparte

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