Whole-Food Guide for Breast Cancer Survivors (25 page)

2 tablespoons olive oil

1 bulb garlic, peeled and chopped

2 onions, finely diced

2 red bell peppers, finely diced

6 shiitake mushrooms, sliced

1 cup shredded kale

1 bunch fresh parsley, chopped

1 bunch fresh cilantro, chopped

1 bunch fresh dill, chopped

1 bunch fresh thyme, chopped

Mineral and Spice Seasoning

2 teaspoons seaweed (arame, hijiki, or dulse)

2 tablespoons curry powder

2 cup miso

Place all the ingredients for the chicken broth in a large pot. Bring the broth to a boil, reduce the heat, and allow it to simmer for 2 hours.

Remove the chicken and let it cool.

Pick off the meat in shreds and set it aside.

Heat a large skillet over medium heat. Add the olive oil, garlic, onions, bell peppers, mushrooms, and kale. Sauté until the vegetables are tender, about 5 minutes.

Turn down the heat on the soup pot, being careful to avoid boiling the soup. Add the sautéed vegetables, reserved chicken, parsley, cilantro, dill, thyme, seaweed, curry powder, and miso.

VEGETABLE PAD THAI

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press, 2011)

Thailand’s national dish, pad Thai is often served as street food. Gluten-free, flat rice noodles are stir-fried with bean sprouts and a mixture of pungent fish sauce and sour tamarind. You must work fast, so make sure to prepare and lay out all of your ingredients before beginning to cook.

YIELDS 6 SERVINGS

1 (8-ounce) package pad Thai rice noodles

2 cup boiling, filtered water

2 tablespoons tamarind paste or soaked and puréed dried apricots

4 cup palm, date, or organic cane sugar

4 cup fish sauce (organic) or tamari

4 cup filtered water

4 cup brown rice vinegar

1 teaspoon chili powder

2 eggs, beaten

Pinch of salt

2 tablespoons coconut oil, ghee, or peanut oil

2 large shallots, minced

4 cloves garlic, minced

2 cups fresh bean sprouts

3 scallions, finely chopped

1 cup shredded daikon radish

4 cup finely chopped peanuts or almonds

1 cup chopped cilantro

1 fresh lime, sliced

Cover the dry noodles with the boiling water and set aside for about 1 hour while you prepare the rest of the dish. When the noodles are softened, drain them and set them aside.

Place the tamarind paste or apricot purée in a saucepan over medium heat. Add the palm sugar, fish sauce, water, vinegar, and chili powder. Simmer this mixture until the palm sugar dissolves. Turn off the heat and set the pan aside.

Whisk the eggs and salt in a bowl.

Heat a skillet over medium-to-high heat and add 1 teaspoon of coconut oil. After the oil has melted, pour in the eggs. Allow them to set and then scramble them, breaking them into small pieces. Transfer the eggs to a plate and set it aside.

Have all of the remaining ingredients prepared and organized next to the stove.

Heat a wok or pan over medium heat and add the remaining coconut oil. Immediately add the shallots and garlic, and stir them until they start to brown, about 3 minutes, ensuring that they don’t burn.

Add the noodles to the wok. Stir and toss them quickly to keep them from sticking.

Add the tamarind sauce and stir the mixture, being careful to avoid overmixing the noodles, which would result in clumping. Cook the mixture until the liquid evaporates, about 5 minutes.

Toss the scrambled egg pieces into the pad Thai noodles.

Add the bean sprouts, scallions, and radish, and gently stir the mixture a few more times. The noodles should be soft but not mushy.

Transfer the mixture onto a serving plate and sprinkle it with the nuts and cilantro. Garnish it with a sliced lime and eat it while it is warm.

Helayne’s Flourless Dark Chocolate Torte

YIELDS APPROXIMATELY 8 SERVINGS

1 cup black beans, soaked overnight and cooked, or one 15-ounce can black beans, drained and rinsed

1 bar chocolate (eight 1-ounce squares dark chocolate, at least 70 percent cacao)

2 teaspoons pure vanilla extract

q cup Grade B maple syrup

1 cup extra-virgin coconut oil

3 eggs

Preheat the oven to 350°F. Butter an 8-inch round cake pan and set it aside.

Place the beans in a food processor or blender and mix until smooth.

Using a double boiler or a small saucepan over very low heat, melt the chocolate with the vanilla extract.

In a large bowl, cream the maple syrup and coconut oil together until they are well combined.

Beat in the eggs, one at a time.

Combine the beans, chocolate, and coconut oil and mix well. Pour the mixture into the buttered cake pan and bake for 50 to 60 minutes or until the torte moves slightly when the pan is shaken.

Cool for 10 to 15 minutes before cutting and serving.

Helayne’s Antioxidant Smoothie

2 tablespoons green powder (such as NanoGreens)

12 ounces green tea, almond milk, or coconut water

2 cup berries

1 tablespoon pomegranate concentrate

1 banana

1 teaspoon maca powder

1 tablespoon nutritional yeast

2 to w cup whole milk yogurt with active cultures

2 ripe avocado

1 teaspoon cod liver oil

1 scoop whey, rice, or hemp protein powder (optional)

Place all ingredients in a blender or food processor, and blend until smooth.

Laura’s Anti-inflammatory Lemonade

By Laura Halpin, N. C.

1 cup lemon juice (4 to 6 lemons), freshly squeezed

4 to 6 cups filtered water (as desired)

1 teaspoon ground turmeric

1 teaspoon cinnamon

Pinch of healthy salt with iodine (such as Himalayan salt)

5 leaves fresh mint, julienned (optional)

2 teaspoon stevia (to taste)

2-inch slice fresh ginger, grated (optional)

Stir all ingredients together until well mixed. Serve plain or over ice.

Liver Tonic Tea

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press, 2011)

Enjoy this tea infusion hot, at room temperature, or cooled over ice.

4 cup peeled, grated fresh turmeric root or 1 tablespoon ground turmeric

2 tablespoons peeled, grated fresh ginger root

1 teaspoon dried licorice root

2 teaspoons dried nettles or 2 nettle-leaf tea bags

4 cups water, cool and filtered

1 lemon

1 teaspoon raw honey (optional)

Place turmeric, ginger, and licorice roots into a medium pot. Cover with the water. Bring the mixture to a boil and simmer it for 15 to 20 minutes.

Add the nettles and allow to steep for 10 minutes.

Strain the mixture into a clean, heat-proof glass container. Allow the mixture to cool for about 5 minutes.

Juice the lemon and pour into the tea along with a little honey, if desired.

Chinese Immune Tonic Tea

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press, 2011)

This infusion of Chinese herbs provides powerful immune support. If these herbs are unavailable locally, you can order them online from reputable companies such as Starwest Botanicals (www.starwest-botanicals .com) or Mountain Rose Herbs (mountainroseherbs.com).

4 cup reishi mushrooms, sliced

4 cup jujube dates

4 cup rehmania root

4 cup codonopsis

4 cup astragalus root

1 teaspoon licorice root

2 quarts water, filtered

Place all the herbs in a 4-quart pot and cover with the water. Bring the mixture to a boil and then reduce the heat to a simmer. Cook for 1 hour.

Strain the tea through a fine mesh strainer and serve hot, or cool to room temperature.

Good-To-The-Bone Broth

(By Ed Bauman, PhD, and Lizette Marx, NC, from
Flavors of Health
, Bauman College Press. 2011)

Featured in many traditional diets throughout the world, bone broths are highly nourishing and can add nutrients to a variety of dishes.

2 pounds bones from organic chicken or grass-fed beef, rinsed with filtered water

2 tablespoons apple cider vinegar or lemon juice

2 stalks celery, diced

2 large carrots, scrubbed and diced

1 large onion, diced

1 large leek, white part only, sliced

3 garlic cloves

5 peppercorns

Bouquet Garni

3 sprigs fresh thyme

1 leek stem (green portion of leek, about 5 inches long), cleaned

2 bunch parsley

1 bay leaf

Preheat the oven to 400°F. Place the bones on an oiled or parchment paper–lined baking sheet and roast them until browned, about 30 minutes.

With a string, tie together the thyme, leek stem, parsley, and bay leaf to create the bouquet garni.

Add the roasted bones to a stockpot with the vinegar or lemon juice and just enough filtered water to cover the bones completely. Let stand for 30 minutes.

Bring stock to just under a boil and reduce heat immediately to simmer gently. Add the bouquet garni to the stockpot. Skim off any scum that rises to the surface. Add the celery, carrots, onion, leek, garlic, and peppercorns to the bone broth with an additional quart of water. Allow to continue simmering for at least 6 hours and as long as 48 hours (the longer this broth simmers, the better). Add more water as needed.

When the stock is finished, strain it through a fine mesh strainer lined with cheesecloth into a large bowl. Press the solids to extract as much liquid as possible.

Place the bowl of hot stock on ice to cool. Store the cooled stock in mason jars or use it in a recipe. Store in refrigerator for one week or freeze for up to 6 months.

If you freeze the stock, be sure to leave 2 inches of space from the top of the mason jar.

Basic Sauerkraut

(By Sandy Der, taodekitchen.com)

2 2 pounds cabbage

1 ounce sea salt

Make sure all equipment (bowls, spoons, knife, cutting board, jars, and so on) are clean. Remove all rings from your fingers and wash your hands well.

Shred the cabbage using a mandolin, or thinly slice it with a knife.

Place the cabbage in a large bowl. Toss the cabbage with the sea salt and mix well.

Using your hands, “knead” the cabbage until the natural juices are released and the volume of cabbage decreases. Alternatively, you can pound the cabbage with a blunt object to achieve the same effect. This will take 5 to 8 minutes.

Using a wooden spoon or potato masher, pack the cabbage into a crock or large jar (you can also divide the batch into a few smaller jars).

Weight down the cabbage with Pickle Weights, a small plate, or a clean rock.

Make sure there is enough cabbage brine to cover the cabbage. If you need more brine, dissolve 2 teaspoons of sea salt in 2 cups of water and add it to the crock.

Cover the mixture loosely with plastic and set it in a cool, dark place to ferment. Avoid storing the fermenting cabbage at temperatures below 55°F or over 76°F, or fermentation may not take place and the cabbage may spoil. Fermentation will happen more quickly in a warm environment.

After a week or two, start to taste the saeurkraut, and refrigerate it as soon as it is as sour as you like.

Sweet Spice of Life