Just the title of this post is a mouthful! Shayna and I presented a fun class at Cancer Wellness this past week, and we just had to share the recipes with you. Even if you’re not a vegetarian OR practicing a gluten free lifestyle you’ll like these delicious dishes. Check out some nutritional info from Shayna and then enjoy the recipes!

Gluten-Free Eating Facts

Gluten is another word for the proteins found in wheat, rye, and barley. Some facts for you to take home include……

• Gluten is a protein found in wheat and several other whole grains, including rye and barley. Some people have difficulty metabolizing gluten. This sensitivity may range in degree from a mild sensitivity or allergic reaction to a full-blown chronic autoimmune illness called celiac disease.
• Wheat, rye, or barley all contain gluten.
• Oats often are cross-contaminated with gluten-containing grains. Pure, uncontaminated oats, tested and labeled as gluten free, are now available and are considered safe to consume in moderation.
• Other names for wheat or wheat-containing grains that contain gluten are:

Spelt /  Kamut® /  Einkorn /  Emmer /  Triticale /  Durum /  Farina /  Enriched flour /  Wheat starch

Wheat germ /  Self-rising flour / Graham flour / Bulgur / Semolina / Cake flour / Pastry flour / Matzo

• Wheat free does not mean gluten free. Wheat-free foods still may contain rye or barley.
• Malt and malt flavorings are made from barley and are not gluten free.

Grains and flours that are safe

The following grains and flours are safe for individuals on a gluten-free diet:

Rice / Corn / Quinoa/  Amaranth / Arrowroot / Buckwheat / Montina™/ Flax / Potato / Sago / Soy/  Sorghum

Tapioca / Teff / Cornstarch/  Any flour made from nuts, beans, tubers, or legumes

Cross contamination

Follow this advice to prevent gluten-free foods from coming in contact with foods containing gluten:

• Store gluten-free foods separately from foods containing gluten
• Designate certain appliances, such as a toaster, for use with gluten-free products only
• Use clean tools for cooking, cutting, mixing, and serving gluten-free foods
• Have separate containers of butter, peanut butter, and condiments, or institute a no-double-dipping rule
• Do not purchase flour or cereal from open bins

Helpful Tips

• Return to Eden is #1 gluten free store in ATL (Cheshire and Lavista)
• Restaurants that have gluten-free options in the area include Urban Pl8, R Thomas, Sunflower Cafe, Bhojanic Indian, Blue Moon Pizza, Kyma, Nava, C&S Seafood, South City Kitchen, Rain (Thai and Sushi), Fuego Mundo, Yogli Mogli
• Most upper scale restaurants cater well to gluten-free but make sure to call ahead and speak with the manager or chef, not just wait staff or hostess to help you. You can bring your own bread to many restaurants
• Bring a card with you explaining what gluten free entails because many people think they know but they really are unsure
• There is a gluten free supper club listed in “Meetup” that meets at one restaurant each month and chef creates a meal specifically for the group

References and recommended readings

• American Celiac Disease Alliance.703-622-3331. www.americanceliac.org
• Gluten Intolerance Group®, Seattle, WA.  253-833-6655.  www.gluten.net
• Gluten-Free Diet: A Comprehensive Resource Guide By Shelley Case, RD
• Let’s Eat Out: Your Passport to Living Gluten and Allergy Free By Kim Koeller and Robert La France
• The Complete Idiot’s Guide to Gluten-Free Eating By Eve Adamson, MS, RD, and Tricia Thompson
• Cooking Gluten-Free By Karen Robertson
• Gluten Free Every Day Cookbook: More than 100 Easy and Delicious Recipes from the Gluten-Free Chef By Robert Landolphi
• The Best Gluten-Free Family Cookbook by Donna Washburn and Heather Butt
• Wheat-Free, Gluten-Free Reduced Calorie Cookbook By Connie Sarros
• Gluten-Free Living (magazine) www.glutenfreeliving.com

Adapted from www.rd411.com. Restaurant ideas/tips came from Angela and Dennis Buttimer from our Cancer Wellness Staff.

Created By: Shayna Komar RD LD Cancer Wellness of Piedmont Hospital  www.livingandeatingwell.com

Sautéed Spinach with Sesame Dressing

1 Bag Spinach

1 TB Canola Oil

1 Cup Grated Carrot

Sesame Dressing*

Sesame Seeds

Heat the oil in a large sauté pan and cook and stir the spinach until wilted. Remove from the heat and toss with dressing until coated, Garnish with sesame seeds.

*Sesame Dressing

1 TB Honey

1 TB Sake

½ TB Tamari

1 Tsp Sesame Paste (Tahini)

2 – 4 TB Canola Oil

Whisk the honey, sake, tamari, and tahini together. Add in the oil a TB at a time – to taste.

Coconut Sorbet

1 (14 oz) Can Cream of Coconut
(Like Coco Loco)

Zest of the 3 Limes

1/2 Cup Lime Juice

3/4 Cup Ice Cold Water

Whisk the ingredients together. Follow the directions on you ice cream maker and freeze accordingly.

Caramelized Pineapple

1 c fresh pineapple chunks

¼ Cup Dark Brown Sugar

Place the pineapple in a sauté pan and sprinkle the sugar on top. Cook and stir over medium heat. As soon as the pineapple stops exuding juice – remove from the heat and spoon over the ice cream.

Cucumber Salad

2 Cucumbers, Sliced Thinly on a Mandolin

½ Cup Chopped Cilantro

1 Clove Garlic

1 Serrano, Jalapeno or Thai Chili, Ribbed and Seeded

2 TB Lime Juice

1 TB Tamari

1 Tsp Honey

½ Tsp Chili Flakes

½ Coarsely Chopped Roasted Cashews

Step One

Toss the Cucumbers and Cilantro together in a colander and let sit while you make the Dressing

Step Two

Place the garlic, chile, lime juice, tamari, honey and chili flakes in a food processor and puree. Spoon the mixture over the cucumber and toss to incorporate. Sprinkle with cashews and serve.

Dry Fry Tofu

16 Oz Extra-firm Tofu

½ Cup Braggs or Tamari

1 TB Rice Vinegar

½ Cup Minced Onion

3 Cloves Garlic, Grated

½ Cup Sake

Step One

Cut your tofu in triangles or strips. Put a clean kitchen towel on the top of a cutting board, place your tofu on it and place another towel on top. Put a skillet on top of the towel and set aside for an hour.

Step Two

In a nonstick skillet, dry fry the tofu until golden on both sides, pressing the top to release any other water.

Step Three

In a large bowl, whisk together the Braggs, vinegar, onion, garlic and sake. Place the toasted tofu in the bowl and set aside for at least 30 minutes before using it.

Veggie Satay with Peanut Sauce

3 Kaffir Lime Leaves* or 3 TB Lime Zest

½ Cup Packed Cilantro

6 Cloves Garlic

1 (16 Oz) Can Coconut Milk

3 TB Canola Oil

3 TB Garam Masala

3 TB Honey

¼ Cup Tamari

½ Tsp each Sea Salt and Pepper

1 Tsp Turmeric

6 Asparagus Spears cut in 2” lengths

1 Medium Red or Yellow Onion in 1” pieces

6 Baby Corn, Cut in Half

2 Red, Yellow or Orange Bell Peppers in 1” pieces

10 Small Baby Bella Mushrooms, halved if necessary

Easy Peanut Sauce**

Step One Place the first 11 ingredients in a blender and puree to make a marinade.

Step Two Place the veggies in the marinade and set aside for about 30 minutes while you make the peanut sauce. Remove the veggies from the marinade and thread them on skewers. Grill or broil until browned on the edges.

**Easy Peanut Sauce

2 TB Canola Oil

2 TB Red Curry Paste

1 Cup Light Coconut Milk

2 TB Honey

1 TB Tamari or Light Soy Sauce

1 Tsp Lemon Juice

Finely Chopped Roasted Peanuts

Heat the oil over medium heat in a sauce pan, add the curry paste and cook and stir until fragrant. Stir in the coconut milk, honey, tamari lemon juice and peanut sauce. Serve in small bowls as a dipping sauce for the satays.

Veggie Coconut Soup

2 Cups Coconut Milk

1 Cup Water

5 Lime Leaves

2” Lemongrass, Crushed

2 TB Canola Oil

1 Yellow Onion, Finely Chopped

2 Cloves Garlic, Grated

1” Ginger, Grated

2 Serrano, Jalapeno or Thai Chilies, Ribbed and Seeded and Minced

1 Tsp Sriracha

3 TB Tamari

1 TB Lemon Juice

2 Cups Broccoli, chopped

2 Cups Cauliflower, chopped

1 Eggplant, chopped

1 Cup Wild Mushrooms, chopped

3 TB Toasted Besan*

¼ Cup Ground Roasted Peanuts

Chopped Cilantro and Unsweetened Coconut for Garnish

Toasted Besan* (Chickpea Flour)

Place in a sauté pan and toast over medium heat until fragrant and a shade darker.

Step One

Place the coconut milk, water, lime leaves and lemongrass in a stockpot and bring to a boil, reduce the heat to low and allow to simmer while you start the rest of the soup.

Step Two

In another large stockpot, cook the onion in the oil until golden. Add the ginger, chilies, Sriracha, tamari and lemon juice and cook and stir until fragrant. Add in the broccoli, eggplant, mushrooms and cook and stir until warm.

Step Three

Remove the lime leaves and lemongrass from the warm coconut milk and pour the milk into the stockpot with the veggies. Add in the peanuts and besan powder to thicken the sour and simmer for about 5 minutes. Serve with the coconut and cilantro toppings.

Yesterday Chef Nancy and I taught a class on how to clean out your kitchen and make it a healthy place to cook for you and your family. It was a great class! Here are some of the take home tips we shared with our clients.
•Look in the pantry for the dates on items. Ditch everything that is past its date and arrange similar things together with the soonest “use by” date in the front.
•Smell dried herbs and spices and dump the ones that do not smell like anything.
•Run the dishwasher empty. Try adding vinegar or baking soda to the empty dishwasher before running it.
•Clean out kitchen cabinets. Throw out any Rubbermaid containers / plastic containers that do not have a matching top.
•Look in the freezer and throw out anything that is old or not labeled.
•Clean sink and put lemon slices down garbage disposal for a fresh smell. Put ice cubes down the disposal to sharpen blades.
•Wipe down small appliances (blenders for your healthy smoothies!), toasters.
•Put a bowl of fresh fruit on the table…when you see the healthy snack you are more inclined to reach for it.

Now restock the kitchen—-the healthy way!
* Olive Oil * Vinegars * Nuts *Canned fish *Frozen vegetables *Whole Wheat Pasta *Quinoa *Oats *Herbs/Spices *Frozen Fruit *Frozen home-made stock *Dried beans *Honey/agave nectar

Here is a great salad from Chef Nancy to try once your kitchen is clean and ready to go!

Roasted Beet and Blue Cheese Salad
with Toasted Walnut Dressing

4 to 6 Beets, (about 2 LBs)
2 TB Olive Oil
2 TB Water
1 Small Yellow Onion, thinly sliced
3 TB Red Wine Vinegar
6 Cups Baby Lettuces, Watercress or
Baby Romaine
¼ Cup Toasted Walnut Oil
5 TB Orange Juice
1 TB Dijon Mustard
1 TB Chopped Basil
1 TB Chopped Parsley
1 TB Chopped Chives
Sea Salt and Black Pepper
1 Cup Crumbled Blue Cheese

Step One: Preheat the oven to 375F
Scrub the beets and trim the tops. Do
not peel them. Place on a sheet of
foil and toss with the olive oil, water
and sprinkle with salt and pepper.
Fold the foil around the beets and
place on a sheet pan. Roast for an
hour or until tender. While they are
roasting, place the onions In a bowl
of ice water and set aside.

Step Two: Remove the beets from the
oven, and when cool enough to
handle, peel and cut them into
large, bite-sized pieces. Place in a
bowl and while still warm, sprinkle
with the red wine vinegar. Set aside
to cool completely.

Step Three: While the beets are cooling,
make the dressing by whisking
together the walnut oil, orange juice,
mustard and herbs in a bowl. Season
to taste with salt and pepper.

Step Four: Drain the onions and pat
dry. When ready to serve the salad,
toss the beets with 2 TB of the dressing.
Divide between 4 plates. Top with
the cheese, the lettuces and finally the
onion. Drizzle the dressing over all.

Chef Nancy and I recently spoke at Johnson Ferry Baptist Church in Johns Creek, Ga. We were asked to do a cooking demonstration for their “sweet tea ministry”. This was formed by a group of lovely women who are in fact cancer survivors themselves. They wanted to give back to their community to create a quarterly event for other cancer survivors and their caregivers. It was a lovely day with the huge group of sweet tea members! We talked about “food for your heart and soul” which gave us the opportunity to share some heart healthy foods as well as cancer fighting foods. The event was so well received (and Chef Nancy’s recipes were so fabulous!) that we have provided you with our take home tips below. Enjoy feeding your heart and soul this week!

Fruits and vegetables: At least 3 cups a day

Fish (oily fish): Three servings a week (3.5 oz = serving)

Fiber-rich whole grains: At least 3 servings a day

Sodium: Less than 2,000 mg a day

Sugar: Limit as much as possible

Nuts, legumes and seeds: Eat 4x a week

Processed meats: Avoid or limit all together

Saturated fat: Less than 7% of total calories

Shayna and I had a fun opportunity to work with the Junior League this week. Along with Cardiologist Dr. Sara Mobasseri, we presented food and nutrition info to a group of 30 interested and lively young women. We want you to eat better for your heart, too! So here are the recipes from Wednesday’s lunch.

Muhammara Dip

1 Cup Coarsely Chopped Yellow Onion

¼ Cup, plus 1 TB Extra Virgin Olive Oil

Sea Salt and Freshly Cracked Black Pepper to taste

1 Tsp Cumin

1 Tsp Turmeric

½ Tsp Red Chili Flakes

1 TB Smoked Paprika

3 Garlic Cloves, Grated

4 Large Roasted Red Peppers

1/2 Cup Crackers, crumbled

1 ½ Cup Toasted Walnuts, coarsely chopped

1 TB Lemon juice

3 TB Pomegranate Molasses

Pita Chips

Step One Over medium heat in a small saute pan, cook the onion in the 1 TB olive oil, salt, pepper, cumin and turmeric until soft. Add the garlic and cook and stir for an additional minute or until fragrant.

Step Two Combine the onion mixture with the peppers, crackers, walnuts, lemon juice and molasses in the bowl of a food processor and puree until smooth. Drizzle in the ¼ cup of olive oil and season to taste with salt and pepper.

Hand Made Pita Chips
6 Whole Wheat Pita Pockets
¼ Cup Extra Virgin Olive Oil
¼ Cup Fresh Lemon Juice
½ Tsp Freshly Ground Black Pepper
1 Tsp Ground Cumin
1 Tsp Curry Powder (or Garam Masala)
1 Tsp Turmeric
1 Tsp Kosher or Sea Salt
½ Tsp Garlic Powder
½ Tsp Smoked Paprika
½ Tsp Cayenne Pepper

Step One Preheat oven to 400F. Cut each pita in half horizontally, then into 8 triangles.

Step Two In large bowl toss the remaining ingredients together with the pita chips – Make sure all chips are well coated. Bake in oven until crisp (approximately 10 minutes). Turn pita chips at the 4 – 5 minute mark. *Watch carefully as they tend to burn.

FAST FOOD FACTS
Try Garam Masala. The meaning in Hindi is “Hot” but don’t let the definition scare you away from this flavorful spice blend. It’s typically made with cinnamon, roasted cumin, cloves and black peppers. But, you don’t have to make it – just grab a bottle from the grocery and enjoy experimenting!

Spanish Smoked Paprika
Smoked Paprika often used in Spain, is made from pimentos – the same pepper found in martini olives, or much-loved Southern pimento cheese. It is available in sweet, semi-sweet or hot varieties. Try them all, they add irresistible flavor!

Roasted Salmon on a Bed of Whole Wheat Orzo

4 Cups Whole Wheat Orzo, cooked as pkg directs

½ Cup Finely Chopped Fennel

2 TB Minced Red Onions

½ Cup Capers

½ Cup Lemon Juice

1/3 Cup Extra-Virgin Olive Oil

2 TB Dijon Mustard

3 TB Chopped Dill + More for Garnish

Sea Salt and Freshly Ground Black Pepper

1 LB Salmon Fillet, Grilled or Broiled

Step One
Place the orzo in a large bowl. Whisk together the lemon juice, olive oil, fresh dill and mustard to make a dressing. Remove 1/3 of the dressing and set it aside. Gently add the fennel, onions and capers to the dressing and then fold into the bowl of orzo, mixing just enough so all pieces are coated. Salt and pepper to taste. Set aside for at least 30 minutes to cool and to allow the flavors to blend.

Step Two
Gently flake the salmon into small pieces and fold into the bowl. Serve on a bed of greens, garnished with grape tomatoes and drizzled with additional dressing.

Basil-Balsamic Olive Oil Vinaigrette
1 Garlic Clove
2 TB Dry Red Wine
2 TB Balsamic Vinegar
2 Tsp Dijon Mustard
½ Cup Basil Leaves, (Packed)
1 Tsp Pomegranate Molasses or Honey
¼ – ½ Cup Extra Virgin Olive Oil
Sea Salt and Black Pepper to taste

Place the first 6 ingredients in a food processor or blender and process well. Drizzle in the olive oil, and season with salt and pepper.

Nori Salad
1 TB Dark Sesame Oil
1 TB Agave
1 TB Rice Wine Vinegar
1 TB Lemon Juice
4 TB Light Soy Sauce
1 TB Grated Ginger
2 Garlic Cloves, Grated
Sea Salt and Freshly Cracked Black Pepper to Taste
¼ Cup Crumbled Toasted Nori
4 Cups Cooked Quinoa
¼ Cup Toasted Sesame Seeds, plus more for garnish
1 Large Red Bell Pepper, Minced
1 Large Carrot, Shredded
6 Green Onions, Thinly Sliced
2 Cups Blueberries, Blackberries, Raspberries or Strawberries
1 Cup Dried Berries

Step One In a small bowl or jar shake or whisk together the oil, agave, vinegar, soy sauce, ginger and garlic. Taste and adjust seasonings
Step Two In a large bowl, combine the remaining ingredients, toss with the dressing and garnish with additional sesame seeds.

NORI Nori is a sustainable sea vegetable, always in season and really tasty. Roasting tenderizes the otherwise chewy, single-cell-thick sea vegetable. When roasted, nori can easily be crumbled or broken into small pieces. Roasting gives nori a toasty, delicious odor and flavor.
To roast nori, place the desired amount of dry nori in a skillet, preheated over medium-high heat. During roasting, turn the nori after about thirty seconds and toast on the other side.. Remove each piece of nori from the skillet immediately as it becomes crisp and breaks easily. Nori can burn in an instant!

Decadent Deep Dark Chocolate Brownies 
(with a Secret)
1 (15.5 OZ) Can Black Beans, Rinsed and Drained
4 OZ Unsweetened Chocolate
2 TB Unsalted Butter
2 Eggs + 4 Egg Whites
1 ¼ Cups Sugar
Pinch of Sea Salt
¼ Cup Whole Wheat Flour
1 TB Instant Coffee Powder
½ Tsp Cayenne
½ Cup Dark Chocolate Chips
½ Cup Chopped Toasted Almonds

Step One Preheat the oven to 350F. Line a 9×12″ baking pan with foil and coat with nonstick cooking spray. Melt the chocolate and butter together and set aside.

Step Two In a food processor, combine the drained beans and all the eggs and whites. Blend until smooth.

Step Three In the bowl of a standing mixer, combine the bean puree, sugar, salt, flour, coffee and cayenne. Beat until combined. Mix in the melted chocolate mixture. Fold in the chocolate chips and the nuts.

Step Four Pour the brownies into the prepared pan. Bake for 30 minutes or until the brownies began to pull away from sides of pan. Cool completely before removing from the pan and cutting into squares.
We’re all trying to stay away from a lot of sugar these days – so 1¼ Cups sounds like a lot for a single recipe. But these brownies are so dark and rich that should cut the pan into 36+ small squares. If you do the math – that’s very little sugar for lots of flavor.

Believe or not, beans are a great substitute for fat in cookies and brownies. (You’ll believe it when you taste them.) Try using pureed beans for some or all of the fat in a treat recipe; it yields a tender and delicious result.
Capsaicin, a substance in peppers has been widely studied for its pain-reducing effects, cardiovascular benefits, and ability to help prevent ulcers and fight inflammation.

Shayna and I are going to present our ideas about healthy cooking for Cancer Survivors at the Georgia Integrative Oncology Conference this week – and we are thrilled to be part of the program! Here is our demo recipe for the session. It’s such a quick and easy way to have a wonderful orange-y dessert without a lot of fat and calories:
Oranges and Dates with Pomegranate Molasses and Almonds
8 Large Navel Oranges, Sliced into Thin Rounds
8 Large Dates, Pitted and Chopped
¼ Cup Almonds, Toasted and Chopped
2 TB Orange Juice
3 TB Pomegranate Molasses
½ Tsp Cinnamon
Pinch of Salt

Place Orange Slices on a Large Platter, overlapping. Top with the dates and almonds. Whisk together the orange juice, molasses, cinnamon and salt and drizzle over the platter.

We hope everyone is off to a great start this year. Do you have a healthy eating resolution? Many people do and Chef Nancy and I are challenging you to make food fun this year! Do not think of a resolution as a trial to deprive yourself but instead to add healthy habits. Try a new food or a new meal so that you do not get bored. My resolution is to make one new recipe a week for my family. That way we are going to open our food choices to many new great (and maybe some not so great) meals!

This is a great article written by fellow dietitians. Enjoy!

Why not take a more positive approach to changing eating habits for the better in 2012 and beyond? Instead of concentrating on what you can’t eat, plan your eating pattern to include more nutrient-rich choices.

Beans. Whether purchased in a can or bag, beans provide more   nutritional and culinary versatility than any other food I know. They are one of the best natural sources of fiber you can bring to the table with an average of seven grams of fiber in every 1/2 cup serving of cooked beans. Beans are also a good-to-excellent source of six other vitamins and minerals including folate, potassium and iron.-Robyn Flipse, MS, RD (co-author of The Wedding Dress Diet)

Lentils. Nutrition-wise, lentils are a powerhouse and are budget-friendly. Lentils are a great source of protein and one cup cooked provides about half your daily fiber needs. Lentils are rich in iron, and they also provide other minerals such as manganese, phosphorus, copper, and potassium. Lentils are fat-free and cholesterol-free, too. And lentils are versatile – there’s actually nine different varieties to use in soups, curries, salads, and to mix with ground beef or rice. You can eat them hot or cold and easily substitute lentils for rice or pasta. No need to soak lentils overnight – they only need about 20-30 minutes of simmering.- Danielle Omar, MS, RD

Chocolate. But hold the guilt! Eating a food you truly love is a wonderful way to nurture yourself. When you enjoy chocolate regularly and mindfully, without thinking of it as an indulgence, you  eliminate the unconscious feelings of deprivation and guilt that lead to paradoxical overeating. Instead of “giving in” or sneaking it, savor your chocolate fearlessly and joyfully!- Michelle May, MD (author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle)

 Seafood fills two nutrition voids for many people — it’s a lean source of protein that makes a great replacement for a meat at least once a week, and a source of anti-inflammatory omega 3 fats.  The 2010 Dietary Guidelines for Americans suggest eating at least 8 ounces of seafood weekly; the average intake is around three ounces a week, so we have a long way to go. In my experience, many people decide very early in life that they don’t like seafood. But tastes change, and with an open mind there’s bound to be some sort of seafood you like. If it’s not fish, it might be shrimp or scallop; even canned tuna is a good choice. Make 2012 the year you experiment with seafood and find out what you like best!- Hillary Wright, MEd, RD (author of The PCOS Diet Plan: A Natural Approach to Health for Women with Polycystic Ovary Syndrome)

Nuts. They provide healthy mono- and polyunsaturated fats, as well as vitamin E, fiber, and potassium, a nutrient that the USDA has identified as one of four that most Americans don’t get enough of. Pistachios, for example, offer 8% of the daily value for potassium, more than any other nut, and are one of the highest-fiber nuts with 3 grams of fiber per serving. Nuts also contain phosphorus, B-vitamins, copper, manganese, iron, magnesium, zinc, and folate. Since most nuts provide a nice balance of protein, healthy fats, and some carbohydrate, just one handful makes for a nicely balanced snack to promote sustained energy and feelings of satisfaction after eating.

Nonfat Greek yogurt.It’s so think and creamy, you won’t miss the fat. I love the way it tastes and the fact that it contains probiotics. Greek yogurt is packed with bone-building calcium. Because it’s strained, it contains more protein and less carbohydrate than other yogurt, making it a filling choice for breakfast or snack. Use it in dips, add it to soup or chili and use as a base in cold soups, use in place of some of the mayonnaise in potato and pasta salad, blend with frozen fruit for a smoothie, and make a parfait out of Greek yogurt, fresh fruit, and granola. – Jill Weisenberger, MS, RD (author of the upcoming Diabetes Weight Loss Week by Week

adapted from : 

http://yourlife.usatoday.com/fitness-food/nutritionnation/post/2011/12/Healthy-Foods-Resolutions-in-2012/592384/1

Shayna and I gathered a group of fun folks to visit the Buford Highway Farmers Market last week. Director Bill Schroder hosted us for a tour of the Produce Department. Here are the treats we shared with the participants!

*Honey Hummus
2 Cans (15 1/2 oz.) Garbanzo Beans, drained and rinsed
1/3 Cup Honey
1/4 Cup Lemon Juice
1 Tsp Ground Cumin
1 Tsp Grated Garlic
1/2 Tsp Sea Salt
Sprinkle of Cayenne Pepper
3 TB Chopped Fresh Parsley

Combine all ingredients except parsley in a food processor or blender. Process until smooth. Remove mixture to a serving bowl.

Jalapeno Mint Shrimp with Asian Inspired Remoulade
¼ Cup Vegetable Oil
3 TB Lemon Juice
1 Cup Chopped Yellow Onion
6 Cloves Garlic Chopped
1 ½ “ Fresh Ginger, Peeled and Coarsely Chopped
1 Jalapeño, Ribs and Seeds Discarded
1 Tsp Kosher Salt
½ Tsp Freshly Ground Black Pepper
2 LB Large Shrimp, Peeled and Deveined
Rice Crackers
Asian Inspired Remoulade*
Chiffonade Mint
Step One In a food processor place the oil through the black pepper and puree. Place the shrimp in a zippy bag, add the marinade and marinate in the frig for an hour (up to 3 hours.)
Step Two Remove from the marinade and cook on a hot grill, grill pan or under the broiler.
Step Three Top each rice cracker with a dollop of Asian Inspired Remoulade*, a shrimp and garnish with mint.

Asian Inspired Remoulade*
2 TB Tamari
1 TB Mirin
1 TB Honey
½ Tsp Grated Fresh Ginger
¼ Tsp Ground Ginger
¼ Tsp Red Pepper Flakes
¼ Tsp Black Pepper
½ Cup Reduced Fat Olive Oil Mayo
1 Tsp Toasted Sesame Oil
Whisk all the ingredients together in a bowl until well combined.

Cardamom Spice Cookies
2 Cups Dark Brown Sugar
4 TB Unsalted Butter
2 TB Canola Oil
1 Large Egg
2 Egg Whites
2 Tsp Brandy or Cognac
2 Cups All Purpose Flour
1 ½ Cups Whole Wheat Flour
½ Tsp Baking Soda
½ Tsp Ground Cardomom
½ Tsp Ginger
½ Tsp Cinnamon
½ Tsp Freshly and Finely Ground Black Pepper
½ Cup Finely Chopped Toasted Walnuts (optional)
Frosting
½ Cup Coconut Milk
3 – 4 Cups Powdered Sugar
Cinnamon
Step One
Preheat the oven to 375F. Cream the sugar, butter and oil together. Mix in the egg, whites and brandy.
Step Two
In another bowl, whisk the dry ingredients together. Add the nuts. Fold into the wet ingredients. Shape into 1” balls and place on parchment paper lined
baking sheets. Bake for 8 – 10 minutes or until lightly browned.
Step Three
Whisk the frosting ingredients together. Place a dollop on each cookie, and sprinkle with cinnamon.

Asian Chicken Salad
***From the ingredient list for this recipe – you’ll see I have lots of fun spices, herbs and fruits that I bought at the Buford Highway Farmers Market. But if you don’t live close to an international market, don’t let it keep you from making this recipe – just use one of the suggested alternatives.
2 Chicken Breasts, Roasted with Salt and Pepper and Mace*, then chopped
½ Cup Minced Scallions
½ Cup Minced Asian Pear, Apple Pear or Granny Smith Apple
1 Red Pepper, Minced
½ Cup Currants (or chopped raisins)
½ Cup Toasted Sliced Almonds
Dressing
½ Cup Light Olive Oil Mayo
¼ Cup Major Grey’s Chutney
½ Tsp Mace
1 TB Grated Buddha’s Hand, or Meyer Lemon or combination of Orange and Lemon Zest
Sea Salt and Black Pepper to Taste
Mix together the salad ingredients in a large bowl. In a separate bowl whisk the dressing ingredients together. Add the dressing to the salad and stir gently. Taste to season with salt and pepper.
*Mace is the outer covering of the nutmeg. You should be able to find mace at the grocery store in the spice section. If you can’t find it – use nutmeg.

Lemon Goat Cheese Gingersnaps

1 Meyer Lemon, or ½ Lemon and ¼ Orange, Unpeeled
¼ Cup Lemon Curd (Dickinson’s is a widely distributed brand)
1 (10 Oz) Log Goat Cheese, softened
1 Box or Tin of Very Thin Gingersnaps, (I like the ones from Cost Plus World Market)
Pomegranate Seeds (Arils)
Step One
With a mandolin or a very sharp knife, slice the Meyer Lemon or ½ Lemon and ¼ Orange as thinly as possible. Mix the goat cheese and the lemon curd together in a bowl. Place the mixture in a gallon-sized plastic bag and cut off the end to make a piping bag.
Step Two
On top of each gingersnap, squeeze about a tsp of lemon goat cheese topping. Place a few tiny shreds of the citrus and a sprinkle of pomegranate seeds. (If desired – you can place another gingersnap on top to create a sandwich cookie!)

Leaves on your sandwich ?!?!

My son’s teacher told me last week that a child in his class asked why “Andrew had leaves on his sandwich every day”….. Hmm, the teacher looked at my son’s lunch and laughed. She discovered the “leaves” were actually spinach greens!

I always feel like a lunch sandwich is not complete without vegetables on it. In fact, when you eat a sandwich that doesn’t have any color you often get hungry much faster. That three o’clock fatigue that some people experience begins at two o’clock without the fiber to hold you over. The idea is to consume color throughout the day so you are getting as many different nutrients as you can. It is actually much easier than most people think!  A serving size is a 1/2 cup of most vegetables and fruits (1 full cup for leafy greens) and the recommended amount of vegetables and fruit is 7-9 servings/ day. That means if you have a wrap and stuff it full of three colors, you could presumably get 2-3 servings right there. I had to laugh when Andrew’s teacher told me about the leaves. But let me ask you; are you putting “leaves” on your lunch every day? Give it a try and you may just like it!  

Here is Chef Nancy’s recipe that will give you 2 ½ servings of vegetables / wrap.

Hummus and Basil Wraps with Roasted Veggies

4 Veggie Wraps or Tortillas
*1 Recipe White Bean Hummus
Fresh Basil
Fresh Arugula

*Grilled Veggies

Sea Salt and Freshly Ground Black Pepper

Spread about 2 TB Hummus on each tortilla. Top the hummus with some of the grilled veggies, then the basil and Arugula. Season to taste with salt and pepper. Tightly roll up each wrap, enclose in plastic and place in the fridge for several hours. Remove an hour before serving and cut each roll on the diagonal.

White Bean Hummus

1 – 2 Peeled Garlic Cloves (Optional)

2 (15 ½ oz) cans Cannellini (white kidney beans) drained and well rinsed

¼ cup Extra Virgin Olive Oil

Sea Salt and Pepper to taste

2 Tsp Ground Cumin

1 TB Lemon Juice

½ Tsp Smoked Paprika

Place the garlic cloves in the processor and finely chop. Add the beans, oil, salt, pepper, cumin, lemon juice and ¼ tsp of paprika to the food processor and process until well mixed but still slightly chunky. Taste for seasonings and adjust with additional salt and pepper if desired

Roasted Vegetables

¼ Cup extra virgin olive oil

2 tablespoons chopped fresh thyme

2 tablespoons chopped fresh rosemary

Assorted Summer Vegetables like Yellow Squash, Zucchini and Eggplant

Sea Salt and Freshly Cracked Black Pepper

Step One

Preheat your oven to 425F. Prepare a large rimmed baking sheet with aluminum foil or parchment paper.

Step Two 

Place the first 3 ingredients in a large zippy bag and shake to combine. Add the vegetables and toss to coat well.

Step Three

Sprinkle vegetables generously with salt and pepper and place on the prepared baking sheet.

Step Four

Roast vegetables until tender and brown in spots, turning occasionally, about 45 minutes.

We are all about anything that can help you become ANTI-cancer! Yesterday Chef Nancy and I taught a cooking class that was filled with wonderful foods that help your body stay strong, fight cancer, and build your immune system. I have highlighted a few tips that we discussed and thrown in one of Chef Nancy’s great recipes. Why not add the ingrediants to your next shopping trip so you can make the kale coleslaw this week? Variety is so important in your foods when you are trying to maintain a healthy, balanced meal plan.  

Go retro: Strive for 80 percent vegetables, 20 percent animal protein.  

Mix and match your vegetables: Vary the vegetables you eat from one meal to the next, or mix them together — broccoli is an effective anticancer food, and is even more effective when combined with tomato sauce, onions or garlic. Get in the habit of adding onions, garlic or leeks to all your dishes as you cook. 
 

 Spice it up: Add turmeric (with black pepper) when cooking. This yellow spice is the most powerful natural anti-inflammatory agent. Remember to add Mediterranean herbs to your food: thyme, oregano, basil, rosemary, marjoram, mint, etc.  
 

 Say “Brown is beautiful”: Eat your grains whole and mixed (wheat with oats, barley, spelt, flax, etc.) and favor organic whole grains when possible since pesticides tend to accumulate on whole grains.  

 Go green:  Drink green tea every day. Regular consumption of green tea has been linked to a significant reduction in the risk for developing cancer. 

Make room for exceptions. What matters is what you do on a daily basis, not the occasional treat.

Kale Coleslaw


The Salad


15-20 *Kale Leaves, (about one small bunch – de-stemmed)

1 Tsp Sea Salt


1 Large Tomato, Chopped Coarsely, (salt lightly and let drain in colander for a few minutes while shredding the carrots)


¼ Head of Napa Cabbage, Shredded


3 Carrots, Grated


Toasted Sesame Seeds for Garnish

The Dressing


2 TB Extra Virgin Olive Oil


1 TB Freshly Squeezed Lemon Juice


1/2 Tsp Low Salt Soy Sauce


1 Tsp *Agave Nectar or Honey


1 Clove Garlic, Grated 


1 Tsp Dijon Mustard


Salt and Pepper to Taste


Step One

To chiffonade the kale, stack the leaves and roll them into  cylinders. Cut ¼ slices off the cylinders – resulting in thin ribbons of kale. Place the kale into a salad bowl and massage a Tsp of salt into the kale. Set aside while you make the dressing.


Step Two

Add the dressing ingredients to a jar and shake well. TASTE for salt and pepper – or more lemon juice.

Step Three

Add the tomato, cabbage and carrots to the bowl with the kale, toss with the dressing and garnish with the toasted sesame seeds.

I love wraps. Lettuce, flatbread or tortillas – they are all fun vehicles to use leftovers from the fridge. Shayna and I are presenting a “What to Eat During Treatment” class this week at Cancer Wellness at Piedmont West, and she suggested the wraps that we have enjoyed before during a similar event. Done – Here are two new recipes to try! But even if you aren’t in treatment – here are a couple of easy and delicious ideas that you can roll for dinner tonight!

Greek Salad Wrap

4 Whole Wheat Tortillas
1 Recipe *White Bean Dip
1 Tsp Dried Oregano
1 Cup Spinach
1 Roasted Red Pepper
1 Cup Chopped Tomato
¼ Cup Chopped Kalamata Olives
½ Cup Feta Cheese

Spread each tortilla with some white bean dip and sprinkle with the dried oregano. Arrange the Spinach, Red Pepper, Tomato, Black Olives and Feta on top and roll the tortilla. Wrap in plastic and refrigerate.

*White Bean Dip
2 Garlic Cloves
2 cups drained Cannellini (white kidney beans) drained and well rinsed
¼ cup virgin olive oil
Salt and pepper to taste
2 Tsp ground cumin
1 Tbsp freshly squeezed lemon juice
½ Tsp cayenne pepper

Place the garlic cloves in the processor and finely chop. Add the beans, oil, salt, pepper, cumin, lemon juice and ¼ tsp of cayenne to the food processor and process until well mixed but still slightly chunky. Taste for seasonings and adjust with additional salt and pepper if desired.

Rotisserie Chicken or (Grilled Salmon) Wrap

2 Cup Shredded Chicken or Flaked Salmon
1 (15 OZ) can Black Beans, drained and rinsed
½ Cup Plain Non Fat Greek yogurt
2/3 cup Salsa
1 Cup Grape Tomatoes, Halved
2 Avocados, Sliced
1 Cup Grated Lowfat Pepper Jack cheese
8 Tortillas
2 Cups Shredded Napa Cabbage

In large bowl, combine salmon, beans, yogurt, and taco sauce and mix gently. Make a bed of lettuce inside each tortilla. Place the tomatoes, avocados, and cheese on top and roll. Wrap in plastic and refrigerate.