Summertime Healthy Recipes
For more healthy tips and recipes to incorporate nutritional powerhouses into your diet to help combat cancer one recipe at a time, purchase “The Everything Cancer-Fighting Cookbook” at: http://ow.ly/OslZF
Carolyn also provides special educational programs for patients and family members to develop an individually tailored nutritional plan to optimize wellness. She has an extensive background in nutrition, integrative medicine, preventative health and complementary care.
Grilled Salmon (Serves 4)
“Salmon is good for you; try to eat it two times a week. This oily fish contains long-chain omega-3 fatty acids EPA and DHA, thought to be especially valuable to cancer patients. The fats in salmon help reduce the risk of heart disease, cholesterol levels, and blood-clotting ability, which can help prevent heart attacks. Omega-3s may also help cancer patients tolerate chemotherapy better, according to some new research in Italy.”
- ¼ cup fresh orange juice
- 1 tablespoon fresh lemon juice
- 2 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- ½ teaspoon dried dill weed
- 4 (6-ounce) salmon steaks
- In 13” x 9” glass baking dish, combine orange juice, lemon juice, olive oil, mustard, garlic, and dill. Add salmon steaks; turn to coat. Cover and refrigerate 1-2 hours.
- Prepare and preheat grill. Make sure grill is clean. Lightly oil the grill rack with vegetable oil.
- Add salmon and grill 6” from medium coals 9-12 minutes, turning once, until fish flakes easily when tested with fork. Discard remaining marinade.
Per serving: Calories 270, Fat 13g, Sodium 210mg, Carbohydrates 3g, Fiber 0g, Protein 34g
Kale Fennel Salad (Serves 4)
- 1 bunch kale
- 1 bulb fennel
- 1 teaspoon anchovy paste or 3 anchovy fillets
- 1 shallot
- ¼ cup olive oil
- 2 tablespoons balsamic vinegar
- ½ teaspoon garlic powder
- 1 teaspoon agave syrup
- 2 tablespoons mayonnaise
- ¼ cup toasted pumpkin seeds
- Wash and drain the kale, run a sharp knife down the length of the stem to remove the leaf and set aside.
- Cover the bottom of a large skillet with ½” of water; set kale into the pan. Cover, bring to a boil, reduce heat, and simmer until kale is tender but still bright green.
- While kale is cooking, slice the fennel into narrow strips and set aside.
- In a blender or using a mortar and pestle, combine anchovy, shallot, oil, vinegar, garlic, agave, and mayonnaise; mix to a dressing consistency.
- Rinse cooked kale under cool water, drain, and press out water. Chop kale well; place in a medium-size salad bowl along with the fennel.
- Spoon dressing over salad; toss well, or serve dressing on the side and serve salad on individual plates.
- Top with toasted pumpkin seeds before eating.
Per serving: Calories 280, Fat 21g, Sodium 540mg, Carbohydrates 22g, Fiber 3g, Protein 5g
Blueberry Hazelnut Crisp (Serves 8)
- 3 cups of blueberries
- ¼ cup sugar
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- 1½ cups quick-cooking oatmeal
- ½ cup flour
- ¼ cup whole-wheat flour
- ½ cup brown sugar
- ½ cup chopped hazelnuts
- ⅓ cup butter, melted
- Preheat oven to 350°F. Spray a 9” round cake pan with nonstick cooking spray and set aside.
- Combine blueberries in medium bowl with sugar, cinnamon, and nutmeg. Spoon into prepared pan. In same bowl, combine oatmeal, flour, whole-wheat flour, brown sugar, and hazelnuts and mix well. Add melted butter and mix until crumbly. Sprinkle over fruit in dish.
- Bake for 35-45 minutes, or until topping is browned and crisp. Let cool for 15 minutes before serving.
Per serving: Calories 320, Fat 13g, Sodium 10mg, Carbohydrates 48g, Fiber 4g, Protein 5g