Cancer-Fighting Cookbook (23 page)

PER SERVING
Calories: 200 | Fat: 6g | Sodium: 1450mg | Carbohydrates: 25g | Fiber: 5g | Protein: 17g

Tuna

You can buy processed tuna in several forms — canned in water, canned in oil, and in pouches. The one you use is up to you. Tuna in oil doesn't have many more calories than tuna packed in water if it's well drained, and it is more flavorful. The pouch type, which is aseptic packaging, is packed in less liquid and has more flavor.

This traditional Italian pasta sauce is a spicy and pungent tomato-based sauce made with capers, black olives, and anchovies. Serve it over cooked pasta such as spaghetti, linguini, or fettuccine, along with a green salad and crusty bread.

1. In a 6-quart soup pot, sauté garlic in oil for a few minutes.
   

2. Add tomatoes, red pepper, and oregano, and cook over medium heat for 10 minutes. Add capers, olives, and anchovies and cook for another 5 minutes.
   

3. Season sauce with salt (if necessary) and pepper.
   

4. Toss cooked pasta in the sauce, and top with chopped fresh parsley.
   

PER SERVING (does not include pasta)
Calories: 240 | Fat: 19g | Sodium: 870mg | Carbohydrates: 18g | Fiber: 5g | Protein: 5g

This recipe can be used as a meat seasoning or a dip for eggrolls.

1. Heat plum jam in small saucepan over medium heat until melted.
   

2. Stir in remaining ingredients.
   

3. Bring the mixture to a boil; lower heat and simmer for 1 minute, stirring constantly.
   

4. Remove sauce, and cool before serving.
   

PER SERVING
Calories: 40 | Fat: 0g | Sodium: 0mg | Carbohydrates: 11g | Fiber: 0g | Protein: 0g

To save time or when you don't have a blender, you can use 1 cup of a good-quality store-bought mayonnaise in place of making it from scratch. Add dried herbs of your choice for extra flavor. Serve aioli mayonnaise over vegetables, grilled meats, fish, or swirled into a thick purée of hot lentil soup.

1. Preheat oven to 375°F.
   

2. Wrap garlic in aluminum foil; bake for 20 minutes.
   

3. Allow to cool. Remove foil, and slice across flat end of head. Squeeze softened cloves out the end into a small bowl; set aside.
   

4. Pour ¼ cup of oil into a blender with egg, lemon juice, vinegar, and salt.
   

5. Turn on blender; pour remaining oil into mixture in a slow stream. The mayonnaise will thicken as you pour the oil.
   

6. Add roasted garlic to mayonnaise; pulse to combine.
   

7. Run blender additional 30 seconds after garlic has been added.
   

8. Keep mixture refrigerated in a glass container 5–7 days.
   

PER SERVING
Calories: 1680 | Fat: 173g | Sodium: 370mg | Carbohydrates: 22g | Fiber: 1g | Protein: 10g

For Serious Garlic Lovers

The more garlic cloves you add to the mayonnaise the more pungent the flavor, resulting in an almost chili-pepper-like fire. If you prefer a heavier garlic flavor, try roasting 2 heads of garlic and mixing them both into the mayonnaise.

Simple, easy, and surprisingly quick to make using a mortar and pestle. Spread this pesto on salmon fillets and allow to marinate 30 minutes before grilling; nothing else is needed. Serve over cooked pasta, on bread, as a pizza topping, with cooked vegetables, or even mixed into cooked brown rice.

1. Add the walnuts to the grinding bowl or processor; grind to a pulp.
   

2. Add garlic; continue to grind.
   

3. Add parsley and basil in batches, along with 1 tablespoon of oil; continue to grind.
   

4. As ingredients break down, continue to add oil and salt to mixture until you have a thick paste.
   

5. Adjust consistency by adding more oil to make a sauce that is not too thick yet not loose and runny.
   

PER SERVING
Calories: 1350 | Fat: 140g | Sodium: 1240mg | Carbohydrates: 20g | Fiber: 10g | Protein: 12g

What Parsley to Use

The Italian flat-leaf parsley will give a stronger, sweeter taste, while the curly leaf will complement flavors. Always look to complement the main entrée with your sauce, rather than overpowering it with an herb's aroma.

This zippy salad is a great kick start for the summer.

1. Mix all ingredients together in medium bowl.
   

2. Chill at least 2 hours before serving
   

PER SERVING
Calories: 90 | Fat: 1.5g | Sodium: 5mg | Carbohydrates: 19g | Fiber: 4g | Protein: 2g

Radishes give this salsa a delicious crunch and zesty flavor.

1. Combine corn, banana pepper, radishes, and onion in a medium bowl.
   

2. In another bowl, combine half of the diced avocado and lime juice; stir to thoroughly coat.
   

3. In a blender, combine the other ½ of avocado, vinegar, oil, oregano, cumin, and Tabasco (and pepper if using), and process until smooth. Pour over corn mixture and stir.
   

4. Add avocado mixture. Serve immediately.
   

PER SERVING
Calories: 133 | Fat: 9g | Sodium: 10mg | Carbohydrates: 14g | Fiber: 4g | Protein: 2g

Canned beans are very convenient and can save you time, but keep in mind that the sodium content of recipes will be higher with canned beans. Reduce sodium content in canned beans by draining and thoroughly rinsing with cold water before using.

1. Place onion, cilantro, parsley, and jalapeño in food processor; finely chop.
   

2. In medium bowl, combine onion mixture, black beans, and tomatoes.
   

3. In separate small bowl, whisk together lime juice, olive oil, and black pepper. Pour over beans; mix well. Chill before serving.
   

PER SERVING
Calories: 86 | Fat: 3g | Sodium: 125mg | Carbohydrates: 12g | Fiber: 4g | Protein: 3g

This salsa can be eaten with chips or served atop grilled or baked fish.

1. Mix all ingredients together in medium bowl.
   

2. Chill at least 4 hours before serving.
   

PER SERVING
Calories: 60 | Fat: 1g | Sodium: 105mg | Carbohydrates: 13g | Fiber: 3g | Protein: 1g

Salsa can be used in so many ways, including as a fabulous garnish for chili or grilled chicken.

1. In a large bowl, combine jalapeños, habanero pepper, bell pepper, garlic, onion, and tomatoes.
   

2. In a small bowl, combine lemon juice, salt, and pepper and stir to dissolve the salt. Add to the tomato mixture along with cilantro.
   

3. Cover and refrigerate for 3–4 hours before serving.
   

PER SERVING
Calories: 25 | Fat: 0g | Sodium: 50mg | Carbohydrates: 6g | Fiber: <1g | Protein: 1g

Pepper Heat

The heat in a pepper is concentrated in its seeds and inner membranes. If you prefer a milder taste, just remove and discard the seeds and membranes before mincing. Remember, the smaller the pepper, the hotter. Habaneros and Scotch bonnet peppers are the hottest, while pepperoncini and Poblano peppers are milder.

This is a basic loaf of bread that can be used for sandwiches or toast or used to make stuffing and croutons.

1. Combine yeast, ½ teaspoon sugar, and 1/3 cup water in a bowl. Let sit for 5 minutes.
   

2. In a mixing bowl, combine remaining water, butter, remaining sugar, salt, and baking powder.
   

3. Mix in the all-purpose flour, followed by the yeast mixture, with an electric mixer.
   

4. Add the whole-wheat flour and knead with dough hook for 10 minutes.
   

5. Turn dough into an oiled bowl. Cover and set in a warm place. Let rise for 1–2 hours, until doubled in bulk.
   

6. Punch down dough, then shape into a cylinder and place in an oiled loaf pan. Cover and let rise in a warm place for 90 minutes, until doubled in size.
   

7. Preheat oven to 350°F. Uncover and bake for 40 minutes.
   

PER SERVING
Calories: 250 | Fat: 5g | Sodium: 310mg | Carbohydrates: 45g | Fiber: 4g | Protein: 7g

Whole-Wheat to Whole-Grain Bread

You can add all kinds of grains to your whole-wheat bread. Mix in some ground corn, millet, wheat bran flakes, ground soy or soy flour, or malt. You can sweeten the bread with honey, maple syrup, or red bean paste. The flavors expand geometrically, and the grainy texture makes fabulous toast, French toast, and sandwiches. Giving your body what it needs is not that hard; it simply takes a little time and thought.

This hearty bread is delicious toasted and spread with whipped honey or jam.

1. In small bowl, combine water and yeast; let stand until bubbly, about 5 minutes.
   

2. Meanwhile, in medium saucepan, combine honey, milk, oatmeal, salt, and canola oil. Heat just until very warm (about 120ºF). Remove from heat and beat in egg.
   

3. Combine in large bowl with whole-wheat flour, rye flour, flax seeds, and 1 cup bread flour. Add yeast mixture and beat for 1 minute. Cover and let rise for 30 minutes.
   

4. Gradually stir in enough remaining bread flour to make a firm dough. Turn onto floured surface and knead until dough is elastic, about 10 minutes. Place in greased bowl, turning to grease top. Cover and let rise for 1 hour.
   

5. Punch down dough, divide in half, and form into loaves. Place in greased 9″ × 5″ loaf pans, cover, and let rise for 30 minutes.
   

6. Bake in preheated 350ºF oven for 25–30 minutes, or until golden brown. Brush with butter, then remove to wire racks to cool.
   

PER SERVING
Calories: 120 | Fat: 3g | Sodium: 80mg | Carbohydrates: 20g | Fiber: 2g | Protein: 4g

Rolls or Bread?

Any yeast bread mixture can be made into rolls. Just divide the dough into 2″ balls and roll between your hands to smooth. Place on greased cookie sheets about 4″ apart. Cover and let rise for 30–40 minutes. Then bake at 375ºF for 15–25 minutes, until deep golden brown. Let cool on wire racks. Freeze if not using within 1 day.

Sesame seeds add not only flavor and crunch to these delicious loaves but fiber and healthy monounsaturated fat as well.

1. In medium saucepan, combine milk, water, honey, butter, and salt. Heat over medium heat until butter melts. Remove from heat and let stand for 30 minutes, or until just lukewarm. Beat in egg.
   

2. Meanwhile, in large bowl combine whole-wheat flour, yeast, and ½ cup sesame seeds. Add milk mixture and beat for 1 minute.
   

3. Gradually stir in enough all-purpose flour to make a firm dough.
   

4. Turn out onto floured surface and knead, adding additional flour if necessary, until dough is elastic. Place in greased bowl, turning to grease top; cover and let rise until double, about 1 hour.
   

5. Grease two 9″ × 5″ loaf pans with unsalted butter and set aside.
   

6. Punch down dough and divide into 2 parts. On floured surface, roll or pat to 7″ × 12″ rectangle. Roll up tightly, starting with 7″ side.
   

7. Place in prepared pans. Brush with egg white and sprinkle each with 1 tablespoon sesame seeds.
   

8. Cover with towel, and let rise until double, about 30 minutes.
   

9. Preheat oven to 350ºF. Bake loaves for 35–45 minutes, or until golden brown. Turn onto wire rack to cool completely.
   

PER SERVING
Calories: 120 | Fat: 3g | Sodium: 25mg | Carbohydrates: 20g | Fiber: 2g | Protein: 3g

Cottage cheese, sour cream, and orange juice add a nice tang to this hearty French bread.

1. In small microwave-safe bowl, combine oats and 1 cup water; microwave on high for 3–4 minutes until creamy. Let cool for 10 minutes.
   

2. Combine oatmeal mixture and cottage cheese in a blender or food processor; blend or process until creamy.
   

3. Place oatmeal mixture in large bowl. Stir in sour cream, orange juice, and salt; mix well.
   

4. Add bread flour, yeast, and oat bran and beat for 1 minute. Stir in enough whole-wheat flour to form a firm dough.
   

5. Knead dough on lightly floured surface until smooth and elastic, about 8 minutes. Place dough in greased bowl, turning to grease top. Cover and let rise until doubled, about 1 hour.
   

6. Punch down dough and place on counter. Cover with bowl and let stand for 10 minutes.
   

7. Grease two 12″ long rectangles on a cookie sheet and sprinkle with cornmeal.
   

8. Divide dough into 2 balls. Roll each ball into a 12″ cylinder and place on prepared cookie sheet. Cover and let rise until doubled, about 30 minutes.
   

9. Preheat oven to 375ºF. Spray loaves with some cold water and bake for 30–40 minutes, or until loaves are deep golden brown and sound hollow when tapped with fingers. Cool on wire rack.
   

PER SERVING
Calories: 80 | Fat: 1.5g | Sodium: 55mg | Carbohydrates: 15g | Fiber: 2g | Protein: 3g

Corn bread is the perfect accompaniment to chili or any hot soup or stew. Serve this one with salsa.

1. Preheat oven to 400°F. Spray a 9″ square pan with nonstick baking spray containing flour and set aside.
   

2. In a large bowl, combine flour, cornmeal, sugar, baking powder, baking soda, salt, and chili powder.
   

3. In a small bowl, combine Tabasco, jalapeño pepper, oil, egg, egg whites, and ¾ cup buttermilk and mix well.
   

4. In a food processor or blender, place corn and ¼ cup buttermilk. Process or blend until smooth; add to oil mixture.
   

5. Pour oil mixture into dry ingredients and mix until a batter forms. Spoon and spread into prepared pan.
   

6. Bake for 20–25 minutes, or until deep golden brown. Let cool for 10 minutes, then cut into squares to serve.
   

PER SERVING
Calories: 250 | Fat: 8g | Sodium: 440mg | Carbohydrates: 40g | Fiber: 2g | Protein: 6g

Cornbread should be eaten hot from the oven. Instead of slathering it with butter, spread with whipped honey or top with Super Spicy Salsa (Chapter 12).

1. Preheat oven to 400ºF. Spray a 9″ square pan with nonstick cooking spray containing flour, and set aside.
   

2. In large mixing bowl, combine flour, whole-wheat flour, brown sugar, baking powder, baking soda, cornmeal, and oat bran and mix well.
   

3. In small bowl, combine egg, egg whites, honey, buttermilk, and oil and beat to combine. Add to dry ingredients and stir just until mixed.
   

4. Spoon into prepared pan and smooth top.
   

5. Bake for 25–35 minutes, or until golden brown.
   

PER SERVING
Calories: 260 | Fat: 8g | Sodium: 300mg | Carbohydrates: 42g | Fiber: 3g | Protein: 6g

Whole-wheat flour, rolled oats, sunflower seeds, and millet are the grains in this hearty loaf. The fiber comes from whole wheat, millet, oats, and sunflower seeds. They all add some protein, too.

1. Combine yeast, ½ teaspoon sugar, and 1/3 cup water in a bowl. Let sit for 5 minutes.
   

2. In a mixing bowl, combine remaining water, butter, remaining sugar, salt, and baking powder.
   

3. Mix in the all-purpose flour, followed by the yeast mixture, with an electric mixer.
   

4. Add the whole-wheat flour, rolled oats, sunflower seeds, and millet. Knead with a dough hook for 10 minutes.
   

5. Turn dough into an oiled bowl and put in a warm place. Cover and let rise for 1–2 hours, until doubled in bulk.
   

6. Punch down dough, then shape it into a cylinder, and place it in an oiled loaf pan. Cover and let rise in a warm place for 90 minutes, until doubled in size.
   

7. Preheat oven to 350°F. Uncover bread, and bake for 40 minutes.
   

PER SERVING
Calories: 280 | Fat: 8g | Sodium: 310mg | Carbohydrates: 47g | Fiber: 5g | Protein: 8g

Serve this bread dressed with olive oil and softened cheese for a cocktail snack. The fiber comes with the delicious olives and whole-wheat flour.

1. Combine yeast, ½ teaspoon honey, and 1/3 cup water in a bowl. Let sit for 5 minutes.
   

2. In a mixing bowl combine remaining water, olive oil, remaining honey, salt, and baking powder.
   

3. Mix in the all-purpose flour, then the yeast mixture with an electric mixer.
   

4. Add the whole-wheat flour, olives, and thyme. Knead with a dough hook for 10 minutes.
   

5. Turn dough into an oiled bowl. Cover and let rise in a warm place for 1–2 hours, until doubled in bulk.
   

6. Punch down dough, then shape into a cylinder and place in an oiled loaf pan. Cover and let rise in a warm place for 90 minutes, until doubled in size.
   

7. Preheat oven to 350°F. Uncover bread and bake for 40 minutes.
   

PER SERVING
Calories: 280 | Fat: 8g | Sodium: 460mg | Carbohydrates: 48g | Fiber: 5g | Protein: 7g

Mediterranean Breads