Cancer Recipes

January 2008 Feature - Flax Seed Bread

The late Helen Russell, grandmother of the authors, developed this recipe. Helen was an RN who worked with Sister Kinney during the polio epidemic, but always had time for her children and grandchildren. Flax is rich in omega-3 fatty acids, which help lower cholesterol. It is also high in lignans, a phytoestrogen that may help prevent breast cancer.

Put together these ingredients:

1 1/4 cups water, 2 tablespoons honey, 2 tablespoons olive oil, 1 cup whole wheat bread flour, 1 cup unbleached white bread flour, 1/3 cup whole flax seed (we prefer the whole flax seed over ground flax for the crunchy flavor), 1 1/2 teaspoon salt, 2 teaspoons active dry yeast, 1 tablespoon poppy seeds, 1 tablespoon sesame seeds.

Place the above ingredients in the order listed in bread maker and bake using the regular cycle. Allow bread to cool before slicing.

December 2007 Feature - Hummus

Contributed By Julie Russell of Shoreview, Minnesota

Put together these ingredients:

1 can (15 ounces) chick peas (garbanzo beans), drained

3 tablespooons onion, finely chopped

1 medium lemon, finely chopped

2 tablespoons olive oil

1/4 cup Tahini (ground lovers can add another 1/2 to 1 clove of garlic)

1/4 teaspoon ground cumin

freshly ground peppper to taste

Puree the above ingredients in a blender or food processor. Serve with sliced cucumbers and slices of whole wheat pita bread.

November Feature - Simple Sorbet

Contributed By Tim Eldridge

Put together these ingredients:

2 cups fresh or canned pineappple chunks, frozen

1/3 cup organic raspberries, frozen

1/3 cup organic blueberries, frozen

1/3 cup organic strawberries, sliced and frozen

1 banana, sliced and frozen

1 cup pineapple juice

2 tablespooons pistachios, chopped

Allow frozen fruit to thaw for 10-15 minutes. Place all ingredients in blender and blend until smooth. Place mixture in individual cups and sprinkle with pistachios. Serve immediately.

October Feature - Heather's Fresh Salsa

Contributed By Heather Heckman of Hugo, Minnesota, dear friend of one of the authors. Fresh vegetables from the farmers market make this a summer highlight!

Put together these ingredients:

3 to 4 ripe tomatoes, finely chopped

1 green pepper, finely chopped

3 scallions, finely chopped

1 jalapeno pepper, seeded and finely chopped

1 teaspoon salt

3 tablespoons lime juice

2 to 3 teaspoons cilantro, chopped

Mix prepared ingredients, let set for 15 to 20 minutes before serving.

September Feature - Salmon Stuffed Tomatoes

Contributed By Julie Russell

Put together these ingredients:

1.5 cups wild rice, cooked and chilled

One 15 ounce can salmon, drained and flaked

1/2 cup carrots, shredded

1/2 cup green onions, sliced

1/2 cup cucumbers, seeded and chopped

1/2 cup sour cream (may substitute 1/2 cup plain yogurt)

4 teaspoons juice

2 tablespoons fresh dill, chopped (may substitute 2 teaspooons dried dill weed)

1/4 teaspoon salt

4 large tomatoes

Combine salad ingredients in a large bowl and toss gently. In a small bowl, combine dressing ingredients and mix well with a wire whisk. Core tomatoes and slice into sixths, maintaining the bottom to create a bowl. Fill tomatoes with salad and dressing mixture and serve.

August Feature - Baked Tilapia

Contributed By Sharon Alberg

Put together these ingredients:

3 tilapia filets

Parsley (1 teaspoon dried or 2 tablespoons chopped)

1 egg

1/4 cup grated parmesan cheese

1/4 cup whole wheat cracker crumbs (such as My Family Farm whole wheat baked crackers-animal crackers)

1/3 cup shredded parmesan cheese

Preheat oven to 400 degrees. Mix together cracker crumbs, grated parmesan cheese, and parsley in a small, rectangular dish. In another small dish, whisk the egg. Spray a cookie sheet or pizza pan with olive oil. Dip each piece of fish into the egg and then the crumb mixture. Place on cookie sheet. Sprinkle fish with shredded parmesan cheese. Bake for 20 minutes. Serve with lemon and/or melted butter.

Serve with brown rice, bake potato, or roasted potato with broccoli.

July Feature - Crowd Pleaser Salad

Contributed by Julie Russell

This dressing ensures people have a healthy appetite for leafy greens. Put together these ingredients:

Spinach

Romaine lettuce

2 large cans mandarin oranges

12 ounces fresh mushrooms, sliced

Dressing:

1/2 cup sugar

2 tablespoons green onion, chopped

1/4 cup white vinegar

3/4 cup canola oil

1/4 cup extra virgin olive oil

1 teaspoon dries mustard

1 teapsoon salt

1 teaspoon celery seed

2 teaspoons dill weed

Prepare dressing ahead and chill at least 2 hours. Mix equal parts romaine and spinach in a large salad bowl. Toss with mandarin oranges, mushrooms and dressing to taste just before serving. This dressing stores well and makes a tasty quick meal or snack with an assortment of lettuces.

June Feature - Pita Bread Sandwiches

Contributed by Lynne Eldridge.

Put together these ingredients:

whole wheat organic pita bread

plain yogurt

turkey slices, nitrate-free

cucumber slices

apple slices

broccoli sprouts

romaine lettuce

tomato slices

Lightly toast pita bread. Spread inside of pocket with yogurt. Fill pocket with an assortment of the above ingredients, or add your own ideas and seasonal vegetables. Drizzle with olive oil and serve.

May Feature - Broccoli And Sesame Seeds

Contributed by Kathleen Freeman of Vadnais Heights, Minnesota, good friend of one of the authors.

Put together these ingredients:

1 pound broccoli

2 tablespoons sesame seeds

2 tablespoons slivered almonds

1 tablespoon sesame oil

1 tablespoon flax oil (1 tablespoon sesame oil or olive oil may be substituted)

kosher salt

Clean broccoli and cut into florets. Cut off the bottom inch of stems, peel stems, and cut into thin pieces. Add sesame oil and flax oil to a medium sized-skillet. Over medium-high heat saute' sesame seeds and almond slices until light golden brown, around 2-3 minutes. Steam broccoli until tender, for about 7 minutes. Transfer to a large bowl and toss with sesame almond mixture. Season to taste with kosher salt and serve warm; or prepare ahead and serve chilled for a refreshing side dish.

April Feature - Blueberry And Raspberry Muffins

Contributed by Tim Eldridge of Shoreview, Minnesota, son of one of the authors

Put together these ingredients:

1 cup whole wheat flour

1/2 cup rolled oats

1/2 cup cornmeal

1/3 cup sugar or honey

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1/4 cup orange juice

2 tablespoons canola oil

1/2 teaspoon almond extract

1 8 ounce container vanilla yogurt

1 egg

1/2 cup fresh or frozen organic raspberries

1/2 cup fresh or frozen organic blueberries

Preheat oven to 400 degrees F. Place paper muffin cups in muffin pan, or spray lightly with olive oil (extra virgin olive oil can be placed in a new, prewashed, non-aerosol container for this purpose). In a large bowl, combine dry ingredients. In a second bowl, whisk together orange juice, canola oil, almond extract, yogurt and egg. Combine the wet ingredients with the dry and mix only until moistened. Fold in berries. Divide the batter into muffin cups. Bake until golden brown, about 16 minutes. Remove and let cool before eating. To make these even more appealing to picky eaters, drizzle with a glaze of roughly equal parts powdered sugar and water.

March Feature - Spaghetti With Meatballs

Contributed by Julie Russell of Shoreview, Minnesota, Mother of the authors

This recipe easily disguises a whole head of cauliflower amidst ingredients children will usually eat. Thanks, Mom!

Put together these ingredients:

For the sauce

- Three 8 ounce cans organic tomato sauce

- One 12 ounce can organic tomato paste

- One 28 ounce can organic whole tomatoes

- One large onion (chopped finely)

- One head of cauliflower (very finely chopped)

- Two cloves garlic

- One and 1/2 teaspooons salt

- 1/4 teaspoon nutmeg

- One and 1/2 tablespoons oregano

- One teaspooon thyme

- One tablespoon sugar

- Three tablesppons olive oil

Combine ingredients and simmer for 3 hours.

For the meatballs

- One pound ground buffalo (may substitute organic, hormone-free beef or ground turkey)

- 1/4 cup bread crumbs

- One beaten egg

- One clove garlic

- 1/4 cup organic parmesan cheese

- One teaspoon salt

After simmering sauce for three hours, add meatballs and simmer at least 30 minutes, until meat is thoroughly cooked. Serve garnished with mushrooms, parsley, and parmesan cheese, as desired. Do not let children know there is cauliflower in this recipe unless they are fond of vegetables!

February Feature - Fruit And Herb Salad

Contributed by Lynne Eldridge of Shoreview, Minnesota And David Borgeson of San Anselmo, California

This recipe is in memory of our father, John Borgeson, who passed away from cancer too young, when he was still able to hike and climb mountains with us.

Put together these ingredients:

organic herb greens, or organic baby mixed greens

grapefruit, sectioned

oranges, sectioned

kiwi, peeled and sliced

reds grapes, sliced

broccoli sprouts

sunflower seeds

sliced almonds

Dressing containing 1/3 cup honey, 1/3 cup canola oil, 1/3 cup frozen lemonade from concentrate

Combine honey, oil and lemonade and blend. Chill for at least 2 hours. Cover individual salad plates with greens. Arrange fruit tastefully over the greens. Top with broccoli sprouts and sprinkle with sesame seeds and sliced almonds. Drizzle with dressing to taste and serve.

January 2007 Feature - Sesame Kale

Contributed by Lynne Eldridge of Shoreview, Minnesota

Kale is high in lutein, which is becoming recognized for its role in preventing the development of cancer and the clearance of cancer-causing viruses. It also has a role in delaying the developing of cataracts and macular degeneration. This recipe also includes garlic, seaweed, and sesame oil for their anticancer properties. Use organic sesame seeds to minimize pesticide residue.

Put together these ingredients:

1 pound kale (or 1 bunch)

2 cloves garlic (minced)

2 teaspooons sesame seed oil

2 tablespoons water

1 teaspoon lite soy sauce

2 teaspoons toasted organic sesame seeds

1/8 cup dried seaweed (optional)

Prepare seaweed per package directions. Mince garlic cloves. Wash kale and tear into bite size pieces keeping it somewhat wet. Heat sesame oil over medium temperature. Add garlic and saute until lightly browned. Add kale, seaweed, water and soy sauce and cook until kale is wilted, approximately 2 minutes. Add sesame seeds and serve. This recipe is excellent served chilled as well.

December 2006 Feature - Fruit Smoothie

Contributed by Sharon Alberg, Deephaven, Minnesota, good friend of the authors

Sharon has been a good friend to both authors for many years and was designing cancer prevention recipes using organic ingredients long before "organic" became a popular catch word.

Put together these ingredients:

5 ounces frozen fruit, 1 frozen banana, 2 oranges (sectioned or sliced into quarters, remove orange with grapefruit knife),

1 cup fruit juice, 4-8 ounces soy or dairy yogurt (plain or fruit flavored), 2 scoops (6 tablespoons) protein powder,

2 tablespoons lecithin Granules (NOW brand), 2 tablespoons flax oil with lignan, 1/2 to 2 tablespooons brewers yeast.

Place all ingredients in a blender, alternate blenidng on the highest speed for 30 seconds and pulsating using the ice crush option until smooth. Makes 2 servings (about 12 oz each).

Combinations that work well are:

Frozen mango with orange juice

Frozen peach with orange juice

Frozen mixed berry (strawberry, blueberry, raspberry) with red raspberry or apple juice

Frozen strawberry with orange or apple juice

Organic ingredients are recommended.

November Feature - Nine Bean Soup

This recipe was created by Lynne Eldridge and includes four beans listed in the USDA list of the top twenty antioxidants. Soaking the beans overnight helps to prevent gas or bloating. This recipe was the authors’ grandfather’s favorite. At age ninety-one, he would drive over, bringing dinner to me after a long day at work! As our grandparents got older I would bring them dinner, and discovered many healthy recipes that could be prepared ahead of time. This recipe freezes well for easy weekday meals. Put together these ingredients:

2/3 cup dried small red bean, 2/3 cup dried red kidney beans, 1/3 cup dried pinto beans, 1/3 cup dried black beans, 1/3 cup dried split peas, 1/3 cup lentils, 1/3 cup dried garbanzo beans, 1/3 cup dried large lima beans,

1/3 cup dried black eyed peas,2 cups diced carrots, 2 cups diced bokchoy, 1 bay leaf, 3 cups chopped onions,

3 teaspoons sugar, 2 teaspoons thyme, 5 cloves minced garlic, 1 large ham bone, 10 teaspoons chicken bouillon granules,

5 quarts water, 2 teaspoons savory, salt and pepper to taste.

Combine beans, peas, and lentils, and rinse thoroughly. Soak in water overnight. Cook ham bone in water in a large dutch oven 2-3 hours. Let broth cool and skim off all fat. Combine drained beans, peas, and lentils with remaining ingredients, add to broth and simmer 2-3 hours. Remove bay leaf prior to serving.

October Feature - Flax Seed Bread The late Helen Russell, grandmother of the authors, developed this recipe. Helen was an RN who worked with Sister Kinney during the polio epidemic, but always had time for her children and grandchildren. Flax is rich in omega-3 fatty acids, which help lower cholesterol. It is also high in lignans, a phytoestrogen that may help prevent breast cancer. Put together these ingredients:

1 1/4 cups water, 2 tablespoons honey, 2 tablespoons olive oil, 1 cup whole wheat bread flour,

1 cup unbleached white bread flour, 1/3 cup whole flax seed (we prefer the whole flax seed over ground flax for the crunchy flavor), 1 1/2 teaspoon salt, 2 teaspoons active dry yeast, 1 tablespoon poppy seeds, 1 tablespoon sesame seeds.

Place above ingredients in the order listed in bread maker and bake using the regular cycle. Allow bread to cool before slicing.