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The following recipes were featured in a special edition of “Nutrition for Cancer: Metastatic Breast Cancer Virtual Cooking Class” on October 13, 2022.

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Minestrone Soup

Recipe adapted from the Cancer Fighting Kitchen Cookbook (pg. 57)

Ingredients:

  • 2 Tbsp extra virgin olive oil
  • 1 yellow onion, finely diced
  • Sea salt
  • 1 cup peeled and finely diced carrot (about 2 medium)
  • 1 cup finely diced celery (about 2 stalks)
  • 1 cup finely diced or grated zucchini (about 1 medium)
  • ½ tsp finely chopped garlic
  • ½ tsp dried oregano
  • ½ tsp dried thyme
  • Pinch of red pepper flakes
  • 8 cups broth (broth, vegetable broth, etc.)
  • 1 14 oz can crushed tomatoes
  • 2 cups soaked OR 1 can (rinsed & drained) red kidney beans
  • 2 cups stemmed and finely chopped Swiss chard
  • 4 oz whole grain pasta, cooked OR farro, cooked (about 3 cups)
  • ¼ cup finely chopped fresh parsley
  • Fresh lemon or lime juice
  • OPTIONAL: Parmesan cheese (for serving)

Instructions:

1. Heat olive oil in a soup pot over medium heat. Add onion and a pinch of salt and sauté until golden brown, about 2 minutes.

2. Add the carrots, celery, zucchini, garlic, oregano, thyme, red pepper flakes, salt and black pepper. Sauté about 4 minutes over medium high heat.

3. Pour half a cup of broth to deglaze the pot and let cook until broth reduces by half.

 4. Add remaining broth, diced tomatoes and kidney beans. Cover and bring to a boil. Lower the heat and simmer for 10 minutes.

5. Stir in the Swiss chard and pasta OR farro. Cook for another 3 minutes. Stir in parsley. Cover and remove from heat.6. Serve, and top with lemon or lime juice, and parmesan cheese if desired.

Two Potato & Beet Hash

Recipe adapted from Cooking Light

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 cup finely chopped onion
  • 1 cup finely chopped bell pepper
  • 2 cups cubed peeled russet gold potato (about 2, or ¾ pound)
  • 2 cups cubed peeled sweet potato (about 1-2 large, or ¾ pound)
  • 1 tsp dried sage
  • 3 garlic cloves, minced
  • 1 cup cubed peeled cooked beets (about 2-3, or ½ pound)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • OPTIONAL: Fresh herbs, avocado, poached egg, and/or goat cheese (for serving)

Instructions:

  1. Heat olive oil in a large nonstick skillet over medium-high heat. Add onion and pepper to pan; sauté for 5 minutes or until tender and golden brown.
  2. Add potatoes, sage, and garlic; cook for 25 minutes or until potatoes are tender, stirring occasionally.
  3. Stir in beets, salt, and pepper; cook 10 minutes, stirring occasionally.
  4. Remove from heat and serve topped with your favorite additions – fresh herbs, avocado slices, a poached egg, or your favorite cheese!

To poach an egg (optional for serving):

  1. Bring a pot of water to a gentle boil on the stovetop. Bubbles should be forming and rising to the top, but it should not yet be a rigorous boil.
  2. Crack an egg (or multiple eggs!) into a glass or cup.
  3. When the water reaches a soft boil, use a spoon to stir the water, creating a small whirlpool.
  4. Pour the cracked egg into the water whirlpool and allow to cook undisturbed for 2 ½ minutes.
  5. Remove from the water with a slotted spoon and sprinkle with salt and pepper.

FarmboxRx’s Favorite Roasted Beets

Ingredients

1 lb beets

2 tbsp oil

½ tsp salt

¼ tsp pepper

Directions:

  1. Preheat the oven to 375°F. Prepare the beets by removing any leaves or excess roots. Wash and scrub to remove any dirt from the surface of the beets.
  2. Wrap the beets in two layers of foil and drizzle with oil, salt, and pepper. Place the foil pack in the oven for 60-75 minutes.
  3. Remove the foil from the oven and open carefully with oven mitts. Cut the beets into quarters and enjoy warm!

Nutrition Facts: Calories: 176, Total Fat: 7g, Carbohydrates: 26g, Fiber: 8g, Protein: 4g

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