5

Healing Foods Recipes

Appetizers, Salsas, Tomato & Mint Tabbouleh ...... 133 & Chutneys Washington Insider Salad ...... 135 Avocado & Yogurt Dip ...... 35 Avocado Relish with Cilantro & Lime ...... 91 Soups Black Bean & Corn Salsa ...... 87 Broccoli Leek Soup with Parmesan ...... 47 Chimichurri Sauce ...... 85 Carrot Cumin Soup ...... 53 Cranberry Salsa Dip with Chevre Cheese...... 113 Hearty Pumpkin Lentil Soup ...... 117 Fresh Grape Salsa ...... 79 Heidi's Swiss Chard Soup ...... 81 Mango Chutney ...... 95 Quick Tomato Bean Soup with Mexican Flavors ... 89 Mango Salsa ...... 95 Red Lentil Soup with Lime ...... 93 Melon Salsa ...... 97 Sweet Potato Soup with Tomatillo Cream ...... 127 Roasted Vegetable Dip or Spread ...... 73 Thick 'N Chunky Tortilla Soup ...... 131 Simple Peach Salsa ...... 109 Tomatillo Soup with Corn and Peas ...... 111 Tunisian Appetizer White Bean Soup with Eggplant ...... 65 with Artichoke Hearts & Eggplant ...... 31 Winter Squash Soup ...... 125 Warm Onion Salsa (Microwave) ...... 105

Beverages Breads & Cereals Banana Nut Bread with Chocolate Chips ...... 37 Blueberry Smoothie ...... 45 Lemon Blueberry Muffins ...... 71 Cantaloupe Smoothie ...... 97 Orange Date Bread ...... 107 Orange Spinach Smoothie ...... 25 Traditional Swiss Oat Muesli ...... 103 Watermelon Raspberry Cooler ...... 97

Salads & Salad Dressings Meatless Main Courses Barley Pilaf with Artichoke Hearts ...... 39 Apple-Carrot Slaw with Ginger-Mint Dressing ...... 53 Butternut Cheddar Shells ...... 125 Arugula Salad with Grapefruit ...... 77 Cauliflower Parmigiana ...... 55 Avocado Bean Salad ...... 35 Cauliflower-Tomato Sauce with Pasta ...... 129 Beets & Arugula with Curry Vinaigrette ...... 41 Cuban Black Beans ...... 115 Cabbage Salad with Asian Peanut Dressing ...... 83 Curried Wheat Berry Salad with Almonds, Crunchy Bok Choy Salad ...... 63 Broccoli, & Chickpeas ...... 135 Mexican Melon Salad ...... 97 Kale & Artichoke Hearts with Orzo & Feta ...... 131 Moroccan Orange Olive Salad ...... 107 Moroccan Stew with Sweet Potatoes Simple Slaws ...... 51 in a Peanut Sauce ...... 75 Spinach Salad with Grapefruit & Strawberries ...... 77 Mung Beans with Fire Roasted Tomatoes Sweet Potato Salad with Orange Maple Dressing . 85 over Pasta ...... 93

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Persian Barley Stew ...... 39 Roasted Root Vegetables ...... 119 Black Bean Burgers with Corn ...... 88 Smashed Potatoes, Parsnips, & Turnips ...... 119 Roasted Sweet Potatoes, Black Beans, & Mango Chutney ...... 127 Fruit Dishes Sesame Noodles with Asparagus ...... 33 & Other Desserts Simple Mung Beans ...... 93 Apple Blackberry Crumble with Basil ...... 29 Spanish Beans with Spinach & Polenta ...... 89 Apple Walnut Cake ...... 29 Spinach with Garbanzos, Raisins, & Pine Nuts ...... 81 Baked Peaches & Blueberries Tofu & Sugar Snap Peas with Peanut Sauce ...... 111 with Crisp Nut Topping ...... 109 Tofu for Beginners ...... 123 Banana-Mango Sherbet ...... 37 White Beans with Kale & Savoy Cabbage ...... 63 Blueberry Crisp ...... 45

Blueberry Sauce with Fresh Ginger ...... 42 Meat, Poultry, & Fish Brandied Berries & Nectarines ...... 43 Chicken in Pumpkin-Seed Sauce ...... 121 Cherry Almond Custard Cake (Clafoutis) ...... 57 Chicken Salad with Fresh Herbs and Grapes ...... 79 Cherry Lemon Crustless Tart ...... 57 Chinese Chicken Salad with Toasted Almonds .... 101 Chocolate Tofu Mousse with Berries ...... 123 Curried Chicken with Cranberries ...... 61 Chocolate Beet Cake ...... 41 Edamame & Cilantro Salad with Shrimp ...... 123 Chocolate Chip Oatmeal Cookies Salmon with Cilantro Lime Pesto ...... 113 with Orange-Scented Cranberries ...... 103 Sardine Spread ...... 69 Date-Walnut Treats with Flax ...... 71 Sneaky (High-Fiber) Spaghetti Sauce ...... 87 Flourless Chocolate Cake ...... 88 Turkey Chili with Pumpkin ...... 117 Gingered Cantaloupe & Kiwi ...... 97 Gingered Pear Crisp ...... 75 Vegetable Side Dishes Grapefruit Salsa ...... 77 Balsamic Roasted Onions ...... 105 Grapes with Spiced Yogurt & Oranges ...... 79 Brussels Sprouts with Cauliflower Lemony Fruit Salad ...... 91 in Mustard-Caper Sauce ...... 55 Mango Pudding Cake ...... 95 Brussels Sprouts with Penne & Pine Nuts ...... 49 Mango Sauce with Berries ...... 95 Corn Tomato Relish...... 59 Nut Crust ...... 101 Garlicky Greens ...... 73 Peach Almond Bars ...... 109 Gingered Red Cabbage & Carrots ...... 51 Peach Yogurt Sauce ...... 109 Mushroom Sauce ...... 99 Persimmon Pudding Cake ...... 67 Roasted Asparagus with Citrus Dressing ...... 33 Pumpkin Cake ...... 117 Roasted Broccoli ...... 47 Walnut Crust ...... 57 Roasted Brussels Sprouts ...... 49 Strawberries & Grapes with Mint & Vanilla ...... 79 Roasted Carrots & Red Onion Strawberry Sauce with Balsamic Vinegar ...... 119 with Lowfat Vanilla Ice Cream ...... 43

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Introduction

We believe that food nourishes the body, This book features nurtures the spirit, and is essential for • Healthy eating and living guidelines, health and healing. Our research, conducted including practical information about key at the UCSD Moores Cancer Center, is nutrients like protein, fat, carbohydrate, contributing to the understanding of how fiber, calcium, magnesium, sodium, and diet can help prevent and control diseases potassium. like cancer. • An alphabetical reference of many vegetables, fruits, legumes and whole grains Vegetables, fruits, whole grains, and legumes that includes have long been recognized as good sources of vitamins, minerals, and fiber. New ♦ Key nutrients research suggests that many of these plant ♦ Health benefits foods contain other healing substances ♦ Summary of research including phytochemicals (plant chemicals). ♦ Storage and preparation tips These phytochemicals help protect plants ♦ Grocery shopping tips from disease, and studies are revealing that ♦ Tips and suggestions to incorporate eating a diet with plenty of phytochemical- these foods into your daily diet rich foods may help protect humans from ♦ Great tasting recipes with complete disease as well. nutritional analysis and food group serving analysis Our studies focus on obtaining protective substances from foods rather than from “Superfoods” is a popular term these days, supplements. To help individuals adopt new coined to define foods dense in nutrients and eating habits, we have developed innovative protective phytochemicals. Although magazine strategies, which include counseling study articles and books often list the “top 5” or the participants over the telephone; giving them “top 10” foods, we hope this book shows you the latest information on potentially disease that the list of “superfoods” is quite extensive! -fighting foods; teaching them easy and Although many people know what foods are practical ways to incorporate these foods good for them, they may not always know into their lifestyles; and providing them with how to incorporate these foods into their many great tasting recipes. daily meals. We hope this book will inspire you, and show you how to enjoy a variety of Our research has demonstrated that it is these great foods often. possible for individuals to substantially change their eating habits to adopt a diet that features disease-fighting foods.

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