Delicious cancer fighting foods

By mboehmer

Want to enjoy delicious food that also fights cancer? Here are recipes from Mercy Health dietitian Diana Weathers and Susan Brown, executive director, oncology service line, in our Cincinnati region.

Mediterranean Quinoa Salad

Ingredients:

Quinoa- ½ cup uncooked

Water- 1 cup

Kalamata olives- 10 olives, sliced

English Cucumber- 2 cups, chopped

Cherry Tomatoes or Grape Tomatoes- 1 cup, quartered or halved Crumbled feta- 1/3 cup

Chickpeas- 1 reduced sodium can (15 oz.) Olive Oil- 1 tbsp.

Whole Lemon- ½ to ¾ squeezed

Fresh parsley- 1 tbsp. chopped (optional) Salt/pepper to taste

Directions:

Add uncooked quinoa to sauce pan with water.  Bring to a boil then cover and simmer for 15 minutes.  Remove from heat and cool for 15 minutes.

Combine olives, cucumber, cherry tomatoes, crumbled feta, and chickpeas in a large bowl.  Add in the cooked quinoa that has cooled. 

Toss with 1 tbsp. of olive oil and juice from lemon, and 1 tbsp. fresh parsley chopped.  Salt/pepper to taste and toss to combine. 

Nutrition Facts:

Servings- 5, Serving Size- 1 ½ cup

Calories:  234 calories

Fat:  9.1 grams

Carbohydrate:  30.6 grams

Protein:  9.7 grams

Fiber:   6.2 grams

 

Spring Berry Power Salad

Ingredients:

Baby kale (pre-packaged) - 4 cups

Baby spinach (pre-packaged) - 4 cups

Fresh raspberries- ¼ cup

Fresh blackberries- ¼ cup

Fresh blueberries- ¼ cup

Sliced almonds- ¼ cup

Vinaigrette Ingredients:

Spicy Olive Blood Orange Olive Oil- ¼ cup Spicy Olive Cranberry Pear White Balsamic Vinegar- ¼ cup Dijon Mustard- 1 tsp. 

Salt/Pepper to taste 

Directions (salad):

Add washed baby kale and spinach to a large bowl.  Toss in raspberries, blueberries, and blackberries along with sliced almonds. 

Serve sliced poached chicken breast on top of salad (see recipe) Directions (Vinaigrette):

Add olive oil and white balsamic to mason jar.  Add in 1 tsp. Dijon mustard and pinch of salt and pepper.  Close mason jar and shake until combined.   Pour over salad and toss.

Nutrition Facts:

Salad- Servings- 4, serving size 2 cups

Calories- 105 calories

Fat- 4 grams

Carbohydrate- 14 grams

Protein- 5.5 grams

Fiber- 4 grams

Vinaigrette Dressing- Servings- 8, serving size- 1 tbsp.

Calories-70 calories

Carbohydrate- 1 gram

Fat- 7.5 grams

 

Lemon Poached Chicken

Ingredients:

Chicken Breast- 4, 4oz boneless, skinless chicken breast Thyme Sprigs- ~12 sprigs

Lemon- 8 slices

Salt/pepper to taste

Chicken broth/water- enough to cover the chicken

Directions:

Place chicken breast in bottom of a deep pot.  Sprinkle a pinch of salt and pepper on each chicken breast.  Lay 3 thyme sprigs on each chicken breast.  Lay 2 lemon slices on top of thyme on each chicken breast.  Pour either chicken broth or cold water in pot until the chicken breast is completely covered.  Bring to a boil and then reduce to gentle simmer for 15 minutes.  Remove chicken breast from poaching liquid after 15 minutes and let it rest for at least 5-10 minutes.  Slice chicken breast and serve with spring berry power salad. 

Nutrition Facts:

Calories- 180 calories

Fat- 8 grams

Carbohydrate- 0 grams

Protein- 28 grams

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