Category: Recipes

By Sharon Palmer

Ingredients:
6 cups water
1 (14.5-oz) can diced tomatoes, with liquid, reduced sodium
2 cubes vegetable bullion, reduced sodium
1/2 cup green lentils, uncooked
1/2 cup barley, uncooked
1 medium onion (red, yellow, or white)
3 cloves garlic, minced
2 celery stalks, diced
2 medium carrots, sliced (purple, yellow, or orange)
2 small summer squash (i.e., zucchini, scalloped, yellow crookneck), sliced
4 small, thin-skinned potatoes, diced (i.e., Yukon gold or red potatoes)
1 cup mushrooms, sliced
1 tsp. black pepper
1/2 tsp. paprika
1 tsp. dried thyme
1 tsp. dried oregano
1/2 tsp. dried mustard
6 slices whole grain bread
1 Tbsp. lemon juice
1/2 cup chopped fresh herbs (i.e., sage, parsley, basil, oregano, chives, marjoram)
Sea salt (optional)
Makes 12 servings. (approximately 1 1/4 cup each)
Per Serving: 155 calories, 1 g total fat (0 g saturated fat), 33 g carbohydrate, 6 g protein, 7 g fiber, 197 mg sodium.
Prep Time: 30 minutes
Cook Time: 90 minutes

Directions:
1. In large pot, add water, tomatoes, and vegetable bouillon and stir together.
2. Add lentils, barley, onion, garlic, celery, carrots, squash, potatoes, mushrooms, black pepper, paprika, thyme, oregano, and mustard. Stir well and cover with a tight fitting lid. Bring to a boil and reduce heat to medium and cook for about 1 hour, until barley and lentils are tender, stirring occasionally. Replace any water lost to evaporation (should make a thick, hearty texture).
3. Toast whole grain bread in the oven or toaster until brown and very crisp. Slice into small cubes.
4. Add lemon juice and fresh herbs to the soup, and season with a small amount of salt (if desired).
5. Ladle hot soup into soup bowls and garnish with whole grain croutons (1/2 slice of toast per serving). Refrigerate leftover soup and reheat as desired (add croutons just before serving to maintain crisp texture).

Source: http://www.aicr.org/health-e-recipes/2017/vegetable-stone-soup

By Sonja Goedkoop

Makes 4 servings.
Per Serving: 253 calories, 11 g total fat (2 g. saturated fat),
11 g carbohydrate, 27 g protein, 2 g fiber, 148 mg sodium.
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
• 1 Tbsp extra virgin olive oil, divided
• 1 large egg
• Zest of 1 lemon
• 1 clove garlic, finely chopped
• 1 Tbsp freshly grated Parmesan cheese
• Salt and pepper to taste
• 1/4 cup finely chopped walnuts
• 2/3 cup whole wheat bread crumbs
• 1 lb tilapia

Directions:
1. Preheat oven to 425 degrees and coat baking dish with 1 tsp olive oil.
2. Beat egg in mixing bowl and add lemon zest, remaining olive oil, garlic, Parmesan cheese, salt and pepper.
3. Mix walnuts and bread crumbs in a large bowl.
4. Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well. Place breaded fillets on prepared cooking dish.
5. Bake for 17 minutes (or until inside of filet appears opaque) and serve.

Source: http://www.aicr.org/health-e-recipes/2017/walnut-encrusted-tilapia

By Melissa Halas-Liang

Ingredients:
2 cups frozen unsweetened blueberries (do not thaw)
1/2 cup orange juice (calcium-fortified preferred)
3/4 cup low-fat or nonfat vanilla yogurt
1/2 medium frozen banana
1/2 tsp. pure vanilla extract

Makes 2 servings.
Per Serving: 214 calories, 2.5 g total fat (1 g saturated fat), 44 g carbohydrate, 6 g protein, 5 g fiber, 63 mg sodium.
Prep Time: 10 minutes

Directions:
1. Place blueberries, orange juice, yogurt, banana and vanilla into blender container.
2. Cover securely and blend for 30 to 35 seconds or until thick and smooth. For thinner smoothies, add more juice; for thicker smoothies, add more frozen fruit.
3. Pout into 2 glasses and serve immediately.
*Note: Don’t have frozen blueberries? Try frozen pineapple, cherries or mango.

Source:
http://www.aicr.org/health-e-recipes/2017/blueberry-blast-smoothie

Prep time 15 minutes Cook time 8 minutes Ready in 23 minutes Makes 4 servings

Ingredients
1 (8 oz) pkg thin rice noodles
1 head Boston lettuce
1 cup shredded carrots
1 cucumber
1 avocado
2 cups shredded rotisserie chicken
1/2 bunch green onions
1/4 cup fresh mint
1/4 cup fresh cilantro

Directions
1. Prepare noodles according to package directions. Drain and rinse with cold water. Set aside.
2. While noodles cook, roughly chop the lettuce and divide among 4 bowls. Set the noodles on top. Place 1/3 cup carrots in each bowl. Peel and cut the cucumber into 2-inch spears. Divide among the 4 bowls. Dice the avocado and divide among the bowls.
3. Layer chicken over the noodles in each bowl. Chop the green onions, mint, and cilantro and sprinkle over each bowl.

Nutrition
Per serving: 277 calories, 13g fat, 3g saturated fat, 40mg cholesterol, 95mg sodium, 26g carbohydrate, 6g fiber, 5g sugar, 16g protein

Perfect Dipping Sauce

In a jar, combine ¼ cup vinegar, 1/3 cup soy sauce, 1 tsp sesame oil, 3tbsp honey, 1 tsp minced ginger, 2 tsp minced garlic, and ¼ tsp crushed red pepper. Shake to combine.

Quick peanut sauce
In a small bowl, whisk together ¾ cup chunky peanut butter, ¼ cup rice vinegar, 1/3 cup soy sauce, 3 tbsp honey, 1 tsp grated ginger, and 2 tsp minced garlic. If too thick, whisk in a little hot water.

Source: http://www.fromthepod.com/recipes/406-spring-roll-noodle-bowl

Ingredients:
4 cups cubed cantaloupe (about 1 large cantaloupe)
2 Tbsp. honey, or to taste
2 Tbsp. freshly squeezed lime juice, or to taste
1/8 tsp. ground cardamom, or to taste
Sliced fresh strawberries, for garnish
1/4 cup whole fresh mint leaves, for garnish

Makes 4 servings.

Per Serving: 85 calories, 0 g total fat (0 g saturated fat), 22 g carbohydrate, 1 g protein, 1 g dietary fiber, 27 mg sodium.

Prep Time: 5 minutes

Directions:

1. Put the cantaloupe in a wide, shallow, microwave-safe container. Heat melon in microwave on 50% power for 2 minutes, or just until the melon softens slightly. Transfer cantaloupe to a blender or food processor. Add honey, lime juice and cardamom and blend mixture until smooth. Transfer to a bowl. Cover and refrigerate for 1 to 2 hours, until cold.

2. Before serving, taste and add more honey, cardamom, or lime juice as needed. Garnish each serving with strawberry slices and mint leaves.

Source: http://www.aicr.org/health-e-recipes/2017/chilled-cantaloupe-soup

Prep time 20 mins Cook time 45 mins Total time 1 hour 5 mins  Serves: 16

Ingredients
½ cup butter, softened
1-1/4 cups sugar
3 large eggs
½ cup plain Greek yogurt
1 tablespoon lemon zest (about 1 medium lemon)
2 tablespoons fresh lemon juice (about ½ of a medium lemon)
2 cups Gold Medal™ all-purpose flour
1-1/2 teaspoons baking powder
½ teaspoon salt
1-1/2 cups shredded zucchini (2 small or 1 large)
1-1/2 cups blueberries
Glaze: (optional)
2 tablespoons fresh lemon juice (about ½ of a medium lemon)
½ cup powdered sugar

Instructions
1. Preheat oven to 350°F. Lightly grease and flour two 9×5-inch loaf pans. Set aside.
2. In the bowl of an electric mixer, beat the butter and sugar until light and fluffy. Add the eggs, beating until well combined. Beat in the yogurt, lemon zest and 2 tablespoons lemon juice until smooth.
3. Mix in the flour, baking powder and salt until just combined. With the mixer on low speed, beat in the zucchini. Stir in the blueberries.
4. Divide batter evenly between prepared pans. Garnish each loaf with some thin zucchini slices and a handful of blueberries, if desired. Bake for 45 minutes or until a toothpick inserted in each loaf comes out clean.
5. In a small bowl, whisk together 2 tablespoons lemon juice and powdered sugar. Immediately brush over warm bread while it’s still in the pan. Let bread rest in pans for 20 minutes then invert onto a wire rack to cool completely or serve warm.

Source: http://thebakermama.com/recipes/lemon-blueberry-zucchini-bread/

Ingredients

1/4 cup slivered almonds
1 cup quinoa, rinsed and drained
2 cups baby spinach
2 cups fresh cherries, pitted and halved
1 15-ounce can chickpeas, rinsed and drained
1/4 cup plain low-fat yogurt
3 Tablespoons olive oil
2 Tablespoons freshly squeezed lemon juice
1 clove garlic, minced
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper

Instructions

Preheat oven to 350 degrees. Spread almonds on a baking sheet and toast for 5-7 minutes until golden brown. Set aside to cool. Combine quinoa and 2 cups water in a medium pot. Bring to a boil, then simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat to cool. Roll several spinach leaves at a time into a cylinder on a cutting board then slice into slivers. Repeat with all spinach and set aside. In a large mixing bowl, toss together quinoa, spinach, cherries and chickpeas. In a separate small bowl, whisk together yogurt, olive oil, lemon juice, garlic, salt and pepper. Pour over salad and fold gently to combine all ingredients. Add almonds and stir to incorporate Chill at least 30 minutes.

Source: http://www.champagnenutrition.com/summer-quinoa-salad-with-cherries-and-spinach/

MAKES 4 SERVINGS • PREP TIME: 5 minutes • COOK TIME: 12 minutes

3 1/2 tablespoons freshly squeezed lime juice
1 teaspoon grated lime zest
1/4 teaspoon sea salt
1/4 teaspoon ground cumin
Pinch of cayenne
1 tablespoon extra-virgin olive oil 2 teaspoons finely chopped fresh cilantro
4 (6-ounce) halibut fillets
Papaya and Avocado Salsa (below)

Combine the lime juice, lime zest, salt, cumin, cayenne, olive oil, and cilantro in a small bowl and whisk until thoroughly blended. Spread 3 tablespoons of the marinade evenly over both sides of the fillets. Reserve the remaining marinade. Cover and refrigerate for 30 minutes.

Preheat the oven to 400°F. Lightly oil an ovenproof pan large enough to accommodate all of the fillets in a single layer.

Pat the fillets dry with paper towels and put them in the prepared pan. Bake for 10 to 12 minutes, until the flesh is opaque and flakes easily.To be certain the fish is cooked through, push a two-pronged kitchen fork straight down into the flesh; the fish is done when it is no longer translucent.

Drizzle the reserved marinade over the fillets and top each with a generous dollop of the salsa. Serve immediately.

Papaya and Avocado Salsa
MAKES ABOUT 2 CUPS • PREP TIME: 10 minutes • COOK TIME: not applicable

1 cup diced papaya
1 cup diced avocado
3 tablespoons finely diced red bell pepper
3 tablespoons finely chopped fresh cilantro
2 tablespoons freshly squeezed lime juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon sea salt
Pinch of cayenne

Put all the ingredients in a bowl and stir gently to combine. For optimal flavor, cover and let sit at room temperature for 30 minutes before serving.

Variations: Substitute mango, pineapple, or tomato for the papaya. Substitute pomegranate seeds for the red bell pepper.

Source: http://www.rebeccakatz.com/recipe-box/roasted-halibut-with-lime-and-papaya-and-avocado-salsa