Simply Nutritious!

Food for Life Nutrition & Cooking Classes: Whole Foods

2010-08-22T20:37:39Z

Food for Life Nutrition & Cooking Classes: Cancer Prevention

2010-08-20T04:47:41Z

Two 4-Class Series in Santa Cruz this Fall to get you into the swing of easy, delicious, full-flavor cooking that is good for you!

4 Tuesdays at Bauman College, 3912 Portola Drive, Suite 10, Santa Cruz Starting August 31, 2010 from 6:30 - 8 PM A $250 value for only $90

4 Thursdays at Whole Foods Market, 911 Soquel Avenue, Santa Cruz Starting October 7, 2010 from 6:30-8:15 PM A $250 value for only $90

To learn more go the the Classes page on this site and/or visit www.cancerproject.org/classes

Zippy Yams and Collard Greens

2010-02-19T06:26:38Z

Chili paste, lemon juice, and garlic give this recipe a delightful zip, which is a welcome way to eat nutrient-rich vegetables like yams and collards. The collard greens in this recipe add calcium, folate, and B vitamins.

Serves 4 - 6

Ingredients

1 large bunch collard greens, rinsed
1/4 cup water or vegetable broth
1 onion, thinly sliced
2 large garlic cloves, minced
2 small yams/sweet potatoes, (peeling optional), cut into bite-size chunks
1 Tablespoon vegetarian Worcestershire sauce
1/2 teaspoon Thai chili paste
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 Tablespoons freshly squeezed lemon juice

Directions

Stem collar greens. Layer collard leaves on a cutting board, roll them into a tight cylinder (like a cigar), and slice them crosswise into thin strips. Repeat until all the leaves are sliced. Set aside.
Heat the water in a deep skillet. Add onion, garlic and cook until tender, about 10 minutes.
Add yams (or sweet potatoes), stir, and add enough additional water to cover them. Cover and cook for 5 - 10 minutes, until yams are soft when pierced with fork. Remove lid and simmer uncovered until about half of the water has boiled away.
Stir in the collard greens, Worcestershire sauce, and chili paste. Cook and stir until the green are soft. Season with salt and pepper to taste. Sprinkle the lemon over the yams and greens just before serving.
Stored in a covered container in the refrigerator, Zippy Yams and Collard Greens will keep for up to 3 days.

Serve with a side of cilantro and Vegi-Delite Live Zing Salad by Rejuvenative Foods (ask for this product at your natural foods store).

Recipe from Eating Right for Cancer Survival by Dr. Neal Barnard and Jennifer Reilly

Sunflower Paté

2010-02-19T06:18:07Z

Sunflower and Sesame Seeds are rich in phytosterols, those plant compounds that have a chemical structure very similar to cholesterol. When present in the diet in sufficient amounts, phytosterols are believed to enhance immune response, reduce blood levels of cholesterol, and decrease the risk of certain cancers.

This versatile spread can be used in lettuce wraps, as a party dip, or as an afternoon snack on rice cakes or smeared in a pita pocket.

Makes 3 cups pate.

Ingredients

1-2 cloves garlic
3 large carrots, chopped
1 cup sunflower seeds
1/4 cup lemon juice
1/8- cup Braggs Liquid Aminos
1/4 cup raw sesame tahini
1/4 cup (3) scallions, chopped
2 red onion slices
3 Tablespoons chopped fresh parsley
1/4 teaspoon cayenne pepper

Directions

Process garlic and carrots then add the remaining ingredients until well blended.
Spread in a pita pocket, adding seasonal veggie slices and greens.
Use as a dip with cucumbers, carrots, broccoli and zucchini spears.
Pate can be used in making lettuce wraps with olives and alfalfa sprouts.

From The Raw 50 by Carol Alt

'O' My Darling' Clementine Spinach Salad

2010-02-19T06:16:29Z

The Brazil nuts in this recipe provide crunch and selenium, a potent cancer-fighting antioxidant. Just one Brazil nut per day supplies your daily requirement of selenium.

Serves 4 - 6

Ingredients:

1 bag (10 ounces) spinach, chopped
1 1/3 cups fresh Clementine oranges (tangerines, or grapefruit) sections
1 cup berries or grapes
1/4 cup fat-free raspberry vinaigrette
(optional) 1/4 red onion, finely sliced
1 Tablespoon raw sunflower seeds
1 Tablespoon chopped Brazil nuts

Directions:

Combine all of the ingredients in a bowl and toss gently to mix. Serve immediately.

Clementine oranges are a variety of mandarin orange. Since they peel easily like tangerines, they are also known as seedless tangerines.

From Eating Right for Cancer Survival, Dr. Neal Barnard and Jennifer Reilly

Spinach Salad with Citrus Fruit

A Smoooothie anda Shake

2010-02-19T06:10:12Z

Liquid beverages are an exceptional way of getting a lot of FRESH phytonutrients and anti-oxidants into your diet. It can be a ‘quick’ meal, a delicious snack, or even a delightfully, sneaky way to eat some leafy-green goodness.

“Green” Fruit Smoothie

Makes 1-2 servings

Blend all ingredients in a blender, food processor or Vita-Mix:

1 cup apple juice (add more if drink is too thick)
1-2 green leaves of kale, beet greens, comfrey, or the like
1 frozen banana
1 fresh seasonal fruit
1/2 bag of organic, frozen berries. (about a cup)
(optional: for a fuller-bodied drink, add ground seeds and/or nuts, 1/4 cup)
```
 --------------------------
```

Banana- Berry Seed/Nut Shake

Makes 1-2 servings

Blend all ingredients in a blender, food processor or Vita-Mix:

1 banana
1/2 bag of organic, frozen berries. (about a cup)
1 cup regular soy or almond milk
1 tsp ground flaxseed and/or small handful of walnuts

Check the frozen food section for berry and berry blend options. Also check out your local natural foods store for an assortment of nut and grain milks.

Ribollita

2010-02-19T05:58:14Z

This recipe is good for lunch, dinner, or for a snack. It is a another fantastic way of getting a good serving of green, leafy vegetables. Yield: about 6 servings

Ingredients

4 Tablespoons olive oil (or use water and steam fry)
1 Fennel bulb
2 - 3 Celery stalks
1 Onion (red or yellow)
2 Carrots, 1/2 inch rounds
4 Garlic cloves
1 Tbsp Italian Herbs
1/2 teasp dried Thyme
2 cups Russet potatoes, 1/2” cubes
6 cups water or vegetable broth
28 oz Plum Tomatoes, cut up
1 1/2 cups Cannellini beans, rinsed & drained
1 bunch Dinosaur Kale (Savory cabbage or Swiss chard) chopped
2 Zucchinis , 1/2 inch rounds
salt (1-2 teasp) & pepper
Whole Wheat Sourdough bread, diagonally sliced 1/2” thick, toasted
2 Tbsps each fresh basil & parsley, chopped

(Opt:.Soy Parmesan cheese, grated)

Instructions

Add chopped vegetables and herbs to heated oil/water. Stir, cover and cook 8-10 minutes over medium heat. Do not brown.

Add potatoes and vegetable broth and simmer for 15 minutes.
Add tomatoes and beans and bring back to simmer.
Add kale and zucchini and simmer for 2-3 minutes only.

Season with salt and pepper, as needed Brushed bread with olive oil and sprinkle with fresh or powdered garlic. Place in soup bowl and ladle soup on top. Garnish generously with basil and parsley before serving, (or stir into soup right before serving).

The Queen's Salad

2010-02-19T05:52:35Z

Since the Queen can have anything she so desires…the salad she requests is the most colorful, artistic assemblage of the season. A morning’s cuttings of crisp, tender greens offer a bed upon which lie a tasty bouquet of textures, flavors, and fragrances to entice her every sense. Of course, upon sighting this exquisite dish, the envious king himself will order one as well!

Saves 3-4 days in the refrigerator (undressed and in a covered container). Plan ahead and make enough for lunches and snacks.

Each salad is unique. Design per LOCAL and SEASON. Choose an item from each category.

Ingredients

Bed of greens - spring greens, red/green leaf lettuces, cabbage, spinach
Fresh herbs - chose one and chop fine - cilantro, parsley, chives, dill
Fruit - just a touch for sweetness - tangerines, apples, tomatoes, grapes, Fuyu persimmons
Crunchy stalks - celery or fennel bulb
Roots - carrots (grated, rounds, matchsticks), grated beets, or turnips
Savory onions - sweet red onion or green scallions sliced thin
Fruit of the vine when available - cucumbers, red/yellow/orange bell peppers
Crunch - sunflower seeds, pumpkin seeds, pine nuts, almonds, walnuts
Sprouts - mild or spicy garnish- sunflower, alfalfa, clover, radish

Optionals

lightly steamed broccoli, steamed and cubed potatoes, yams, or sweet potatoes

Other goodies

light sprinkling of raisins, currants, dried cranberries

Dressing

The beauty of this regal salad is that the exquisite variety of tastes, textures and fragrances are most often enjoyed without the need of a dressing! And, there are those times when the queen wants just a little wetness to sprinkle over her greens. In this case she has options:
1. Squeeze fresh lemon juice, orange juice (or balsamic vinegar) over salad. OR 2. Blend well and drizzle over salad

1/2 cup lemon (or orange) juice, 3-4
Tablespoons of balsamic vinegar
2 Tablespoons almond butter or sesame tahini (2-3 drops Stevia)
and 1/2 teaspoon garlic powder.

Mexican Pumpkin Chili

2010-02-19T05:50:58Z

For an extra festive flair, serve this stew in a scooped-out pumpkin!

Makes 6 servings

Ingredients

3-4 cups of small chunk (1/2 inch) raw pumpkin, butternut, or other winter squash. Use vegetable peeler to remove tough skin.
1 cup vegetable stock (or water with 1 Tablespoon Italian Seasonings)
1 medium onion, thinly sliced
1 teaspoon minced garlic
1 cup tomato sauce (Marinara sauce is fine)
1/2 cup salsa
1 16-ounce can corn kernels, (save liquid for later if needed)
1 teaspoon chili powder
1/2 teaspoon cumin
3-4 drops of Tabasco (optional)
1/2 teaspoon hot red pepper flakes
1 15-ounce can red kidney beans (including liquid)
1 15-ounce can pinto beans (including liquid)

salt and pepper to taste (For a salt variation, try 1-2 teaspoons of Braggs’ Liquid Aminos.)

Instructions

Simmer the pumpkin or squash in the vegetable stock until tender. Add the remaining ingredients and simmer uncovered over low heat for 10-20 minutes. Season with salt and pepper.

Adapted from The Survivor’s Handbook: Eating right for cancer survival, by Dr. Neal Barnard and Jennifer K. Reilly, R.D.

Mango Quinoa Salad

2010-02-19T05:49:05Z

Imagine a salad that doubles as an all around tonic. Ginger, onions, and chile peppers are three medicinal herbs included in this recipe that support well-being through their immune-boosting abilities. These protective phytochemicals (plant chemicals) fight off foreign cells before they have a chance to do much harm. Eat heartily!

Serves 4 - 6

Quinoa

2 cups quinoa, cooked (steam 1 cup quinoa in two cups water for 15 minutes)

Dressing

1/4 cup lemon juice (or lime juice)
2 Tablespoons rice vinegar
1 tbsp minced gingerroot
2 tsp curry powder

Mangoes & Veggies

2 ripe mangoes (or 2-3 winter Fuyu Persimmons), chopped
1 red pepper, sliced
1 green onion, thinly sliced
1 chili pepper, finely chopped (optional)
1/3 cup chopped fresh mint
1 cup walnuts, toasted and roughly chopped

Directions: Cook quinoa. Let cool. Mix in the following dressing and set aside while preparing other ingredients.

Dressing - In medium bowl, whisk together citrus juice, vinegar, ginger, and curry. Prepare mangoes and other ingredients. Combine. Gently add to quinoa mixture.

Plan Ahead: Stored in a covered container in the refrigerator, Mango Quinoa Salad will keep for up to 3 days.

Hummus aka Garbanzo Bean Spread

2010-02-19T05:30:30Z

Hummus, a Middle Eastern novelty, is common place in my California kitchen. Although this bean spread features cumin and coriander spices, I have discovered a number of variations on this theme. Dill Hummus is one of them. Also note that white, black, and pinto beans make great bean spreads as well.

Middle Eastern Hummus

makes about 2 cups

1 - 15oz can garbanzo beans/chickpeas, drained
1-2 crushed garlic cloves
1/2 teaspoon Braggs’ Liquid Aminos
3 Tablespoons lemon juice
1 Tablespoon olive oil
3/4 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon ground cayenne

Puree all ingredients in a food processor or blend until creamy. If consistency is too thick, add a little water. Eat w/ celery sticks, cucumber slices, or in lettuce/spinach roll-ups with tomatoes, red onion, sprouts, and cilantro (Eat with 1/2 cup yogurt for 1/2 protein and some balsamic vinegar for added flavor.)

When you discover a delicious combination, make enough for a couple of days! Share with friends.

Dilly Dilly Hummus

makes about 2 cups

1 - 15oz can garbanzo beans/chickpeas, drained
1-2 crushed garlic cloves
1/2 teaspoon Braggs’ Liquid Aminos
3 Tablespoons lemon juice
1 Tablespoon olive oil
1-2 teaspoons dried dill

Directions: see above

Too Easy Energy Bars

2010-02-18T06:21:00Z

Get creative with this recipe. Vary spices; try different nuts and dried fruits; substitute other puréed fruits or vegetables for applesauce. The sky is the limit!!! Make a double batch.

Makes 8-12 bars

Ingredients

Banana-Coconut Bars

2 cups rolled oats (not instant)
1/2 cup shredded coconut
1/2 - 3/4 cup chopped dates / or raisins
1/4 cup chopped almonds
2 large ripe bananas, mashed
1/4 cup unsweetened applesauce
1-2 teaspoon grated nutmeg/ or cinnamon

Carob-Yam Bars

2 cups rolled mixed grains (not instant)
1/4 cup carob powder
1/2 - 3/4 cup chopped dates /or currants
1/4 cup chopped walnuts
1 1/2 - 2 cups cooked yams, mashed
1/4 cup unsweetened applesauce
1 teaspoon apple pie spice/ dessert blend

Directions

Preheat oven to 350 degrees.
Mix wet ingredients together in a large bowl. Mix dry ingredients together in a small bowl. Next mix all ingredients together in the large bowl.
After thoroughly mixed, press dough in a 9”X 9” baking pan.
Bake for 25 - 30 minutes. (Option: you can line the pan with parchment paper and remove it soon after removing cooked bars from the oven.)
Cool on wire rack. After cooled, slice into bars and eat!
Refrigerate for snacks throughout the week.
This is a freezable item. Put some away for next week!!!

Variations

Try adding some lemon, orange, or lime zest!
Substitute grated carrots for applesauce in Carob-Yam bars.

Cashew Cream Drizzle

2010-02-18T06:18:41Z

This recipe celebrates the simple pleasures of fresh fruit in season served with a delightful little nut drizzle to dazzle your taste buds.

This recipe makes enough for 6-10 servings

Ingredients 1 cup raw cashew butter 1/4 cup honey (local honey is best) 1/3 cup lemon juice 1-3 teaspoons lemon zest

Instructions Mix all ingredients together in a bowl and stir until they are well blended.

Serve as a drizzle over crisp fall apples or winter pears.

Savory Cashew Gravy

2010-02-18T06:16:42Z

Makes 4 cups of a savory ‘gravy’

Ingredients

4 cups warm water 1 cup cashews 1 TBSP onion powder 2 tsp garlic powder 1⁄4 cup cornstarch 3 TBSP fresh squeezed lemon juice 1 TBSP sea salt 4 oz pimentos, including liquid

Instructions

Put 1 cup of the water in a large pot to boil. Place remaining 3 cups of water along with the remaining ingredients in a blender and blend until smooth. When the water in the pot is boiling stir the blended mixture into the pot and constantly stir with a wire whisk. Turn heat down to medium and stir keep whisking until the sauce is thick. Remove from the stove and serve. This recipe can be easily doubled and then (after it’s cooled down) stored in containers in the freezer for later use.

Nacho Variation: Add 1 4 oz can Ortega chilies

Three Greens Pesto

2010-02-18T06:09:52Z

Three Greens are better than one! And it takes but a clever variety of greens to blend up this rare delight. Watercress…Basil…Parsley…Oh My!

Saves 3-4 days in the refrigerator (undressed and in a covered container). Plan ahead. Make enough for lunches and snacks.

Serves: 4-6

Ingredients: 5 tablespoons water 1 clove garlic 1/2 cup walnuts 1/2 cup almonds

6 grape or cherry tomatoes (or 1 medium tomato) 1/3 cup raw tahini 1/4 cup fresh lemon juice

1 cup watercress 1/2 cup fresh basil leaves 1/2 cup fresh parsley

Instructions: Place all ingredients in a high-powered blender and blend until smooth and creamy. Add a little more water if needed for desired consistency.

Serve as a dip for raw veggies or sandwich spread.

Recipe from Dr. Joel Furhman