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Quinoa & Black Beans


~ Quinoa and Black Beans ~

 Simple, delicious & ready in less than an hour!

---> Ingredients

• 1 ½ cups quinoa, uncooked
• 1 ½ cups canned black beans, rinsed and drained
• 1 ½ tbsp. red-wine vinegar
• 1 ½ cups cooked corn (fresh, canned or frozen)
• 1 red bell pepper, seeded and chopped
• 4 scallions, chopped
• 1 tsp. garlic, minced fine
• ¼ tsp. cayenne pepper
• ¼ cup fresh coriander leaves chopped find
• 1/3 cup fresh lime juice
• ½ tsp. salt
• 1 ¼ tsp. ground cumin
• 1/3 cup olive oil

---> Directions

1. Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2 ¼ cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Fluff quinoa with a fork, transfer to a large bowl and allow to cool.
2. While quinoa is cooking, in a small bowl, toss beans with vinegar and salt and pepper to taste.
3. Add beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa & mix well.
4. In a small bowl, whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle over salad and toss well with salt and pepper. Salad may be made ahead and refrigerated, covered. Bring to room temperature before serving.

Makes 6-8 main-dish servings or 16 side-dish servings

--->  Nutrition Per Serving (side dish)

Calories 138
Fat 15g
Protein 4g
Fiber 3g

Source: The James Cancer Center at OSU

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Dark Chocolate Oatmeal Recipe

 Breakfast so decadent you won't believe how healthy it is!
     INGREDIENTS

1/2 Cup - Old-fashioned or quick-cooking Oats OR ¼ Cup steel cut (Irish) Oats
1 1/2 tspn - Cocoa powder, unsweetened
1 1/2 tspn - Sugar
1/4 tspn - Vanilla extract
3/4 Cup - Berries, fresh, or frozen, thawed berries

     DIRECTIONS

1. Prepare the oats with water or skim milk according to package directions.
2. Stir the cocoa powder, sugar, and vanilla extract into the prepared oatmeal.
Top with berries.  Makes 1 serving

--->  Nutrition Per Serving

Calories: 230
Total Fat: 4 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 0 mg
Total Carbohydrate: 46 g
Dietary Fiber: 8 g
Protein: 6 g

Source: JoyBauer

~ For extra cancer prevention punch try some of these suggestions:
Use non-dairy milk or water to prepare oats
Use raw Cocoa nibs or powder
Add 1 teaspoon ground Flax seed
Replace the sugar with 1/2 teaspoon Molasses AND 1 teaspoon Honey
Add a pinch of Cinnamon
Add 2 teaspoons chopped Almonds or Walnuts
Add 1/2 Banana, sliced

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Minestrone Soup Recipe

~ Minestrone Soup ~
Via Jamie Oliver:

"This is a basic but lovely vegetable soup – it’s jam-packed fully of goodness and will do anyone who eats it the world of good! You can either keep it hearty and chunky or you can cook the soup without the pasta in it, whiz it up in a blender, pour it back in the saucepan with some pasta and cook until the pasta is soft. Delicious!" (and a fantastic method of getting veggies into kids and/or adults who balk at 'health food')


~ TIP: Use whole wheat pasta or try replacing the pasta with 1/3 cup Quinoa

Full recipe and nutrition info from Jamie Oliver's Food Revolution

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Kale Berry Salad Recipe


~ Kale-Berry Salad ~

--->  Salad Ingredients:

One bunch of Kale, torn into small pieces
(or 1/2 bunch each of Kale & Spinach)
1/4 cup of Blueberries
1/4 cup Raspberries
1/3 cup Scallions, sliced
1 Apple, sliced into very thin wedges or diced
1/3 cup small walnut pieces

Place all ingredients in large serving bowl, don't mix yet.

--->  Dressing Ingredients:

1/3 cup olive oil
1/4 cup grape, cherry, or pomegranate juice (100% juice, no sugar)
1 Tblspn Turmeric
Pinch of sea salt and a generous sprinkling of fresh-ground black pepper

--->  Whisk together all dressing ingredients and drizzle over salad, toss gently and place in refrigerator for at least 1 hour. Toss gently again just before serving.

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Anti-Cancer Root Soup Recipe


Made with a variety of root vegetables and spices that supply an assortment of cancer-fighting antioxidants to help prevent free-radical damage. So YUMMY on a damp, Autumn day. And ready in less than an hour!

~ Root Soup ~
---> Ingredients

3 1/2 to 4 cups water or vegetable broth, divided
1 large onion, chopped
1 large baking potato, chopped
2 large carrots, sliced
1 medium rutabaga, peeled and chopped
1 large sweet potato, chopped
1 1/2 teaspoons salt
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/8 teaspoon crushed red pepper or cayenne pepper
4 cups washed, fresh spinach, coarsely chopped

---> Directions

Heat 1/2 cup water or broth in a large pot. Add onion and cook over high heat, stirring often, until soft and translucent, about 5 minutes.
Stir in 3 cups water or broth and remaining ingredients except spinach. Bring to a simmer, then cover and cook, stirring occasionally, until vegetables are tender and the soup is thickened, about 30 minutes.
Stir in spinach and simmer until just tender, about 5 minutes. Add remaining 1/2 cup water or broth, if desired, for a thinner soup.

Makes apprx 10 servings.

Nutrition Information | Per 1/2 cup serving:

calories: 70; fat: 0.3 g; saturated fat: 0.1 g; calories from fat: 3.3%; cholesterol: 0 mg; protein: 2 g; carbohydrate: 16 g; sugar: 3.8 g; fiber: 2.9 g; sodium: 386 mg: calcium: 55 mg; iron: 1.5 mg; vitamin C: 16.6 mg; beta-carotene: 3767 mcg; vitamin E: 0.6 mg

Source: "The Cancer Survivor’s Guide" by Neal Barnard, M.D. and Jennifer K. Reilly, R.D.

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Skillet Gardeners Pie Recipe


A vegan cousin of "Shepherds Pie", this simple, yet savory meal is ready in less than an hour and chocked full of anti-cancer nutrition.  Plus it's topped with real mashed potatoes, YUMMY!

Full recipe: (printer friendly version)
~ Skillet Gardeners Pie ~

Browse our collection of cancer prevention recipes including ideas for breakfast, salads, snacks, main dishes, soups and more.  Healthy can taste GREAT!


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Crunchy-Munchy-Healthy Granola Recipe

Eating healthy doesn't have to be bland or boring, and having tasty snacks to indulge in is just as important as well-balanced meals.  Real people don't live on Kale alone! (especially kids)

Granola is one of those foods that began as a great idea, but gained a bad rap as bird food for hippy-types, and in all honesty, it often wasn't that great.  Wanting to cash-in on the health food craze, big manufacturers now fill store shelves with highly processed products with the word 'granola' on their label, but they're usually chocked full of very UN-healthful ingredients with little, if any, nutritional value. (even organic brands)

Our criteria when creating our own granola recipes was simple: it had to be tasty, healthy and easy to make.  Every ingredient in our Crunchy-Munchy version contains bunches of healthy benefits; vitamins, minerals, fiber, protein, phytonutrients and antioxidants to fuel your body and keep your immune system strong.

As always, choose organic or GMO-free ingredients and indulge in the goodness of real granola.


~ Crunchy-Munchy Granola ~
     INGREDIENTS

1 1/2  Cup  Oats
1  Cup  Buckwheat or Oat Bran
1/3  Cup  Quinoa, uncooked
1/4  Cup  Flax-seed, ground
1/4  Cup  Walnuts, chopped
1/4  Cup  Almonds, chopped
1/4  Cup  Pumpkin Seeds, unsalted
1/4  Cup  Sunflower Seeds, unsalted
2  Tbsp  Sesame Seeds, raw
1  Cup  Dried Fruit (a mix of Blueberries, Cherries, Cranberry, & Raisins (try different types/colors), etc)

2  tsp  Cinnamon
1/2 tsp  Ginger
1/8  tsp  Cayenne Pepper (or 1/4 tspn, if preferred)

1  Tbsp  Vanilla
2  Tbsp  Molasses
2  Tbsp   Maple Syrup
1/4  Cup  Raw Honey
1/2  Cup  Coconut Oil, melted

    DIRECTIONS

Place first 10 ingredients in large bowl and mix gently.
Heat spices and wet ingredients just until warm, mix well & drizzle over dry ingredients. Gently, mix well to coat evenly.
Spread evenly on a large baking sheet lined with parchment paper.
Bake at 250F degrees for 1 hour; stir once after after 30 minutes.
Remove from oven, let cool.
Break apart and store in air-tight containers.

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What is Quinoa?


Un-cooked quinoa
Quinoa (pronounced KEEN-wah) might be the most powerful super-food that you never heard of.  It is often used like grains and can even be ground into flour, but it is actually the seeds of the plant that are usually consumed, and unlike traditional grains, which are grasses, Quinoa is closely related to beets and spinach.

It may seem to be a 'new' food because we are just now learning of all its amazing qualities, but quinoa has been cultivated and consumed by humans for nearly 5,000 years.  The Incas called quinoa the 'Mother of all Grains' and the United Nations has declared 2013 to be 'The International Year of Quinoa'.

What's so great about Quinoa?  In a word: EVERYTHING! 

Quinoa is: 

a complete protein
a good source of fiber
gluten-free
highly digestible
a good source of many vital nutrients including iron, magnesium, folate, copper, manganese, phosphorus and calcium (quinoa has TWICE the calcium of grass-grains)

Quinoa provides valuable amounts of heart-healthy fats and all essential amino acids, as well as anti-inflammatory and antioxidant protection.  It helps build strong bones, keeps your heart healthy and aids in blood sugar regulation. 

  But that's not all!  According to the "World's Healthiest Foods" research:

"The antioxidant and anti-inflammatory phytonutrients in quinoa also make it a likely candidate for cancer risk reduction in humans. Given the preliminary animal results involving the digestive tract, risk reduction for colon cancer may turn out to be a special area of interest."
 "Another area of likely benefit involves decreased risk of allergy—especially for individuals who have adverse reactions to certain grains and seek practical alternatives. Already, several public organizations have recommended quinoa as a substitute for wheat whenever the avoidance of this gluten-containing grain is required. The low-allergy potential of quinoa—coupled with its relatively high digestibility—has also made it a food of special interest in the diet of children and toddlers."
When cooking quinoa use a 2-to-1 ratio with the liquid of choice. 
(1 cup liquid + 1/2 cup quinoa = 2 cups cooked (aprox)  
Quinoa has very little flavor of its own so it easily takes on the flavors of seasonings or other additions or choice of liquids used.  It can be made hearty or sweet.  My kids seem to like it better than brown rice because it is less chewy. 

We buy organic Bob's Red Mill Quinoa at the grocery store (near the corn meal & flours).  It may seem expensive, but it is actually more economical than brown rice because quinoa's bulk is nearly quadrupled when cooked, whereas rice is only doubled.  Combined with it's health benefits, quinoa is a budget friendly, nutrient-dense alternative to rice & pasta.

--->  Full quinoa profile available from "Worlds Healthiest Foods"

--->  For more recipes and tips for using quinoa, head over to "The Kitchn"

Quinoa is also a fairly easy and quite beautiful plant to grow, especially if you plant  several varieties (common types are white, gold, red and black)

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Creamy Breakfast Quinoa Recipe


~ Creamy Breakfast Quinoa ~
 This luscious tasting quinoa is wonderful served warm or cold and is packed with cancer fighting nutrients, protein and fiber.

     INGREDIENTS

1/2 cup quinoa (any color, rinse well)
1 1/2 cups non-dairy milk (hemp, rice, soy)
1/2 cup dried OR 1 cup fresh berries (mix-and-match cherry, blueberry, cranberry, raisins)
1/2 cup walnuts or pecans, chopped (toasted or raw)
1/2 teaspoon pure vanilla extract

     DIRECTIONS

Place quinoa and milk in a medium pan. Bring to a simmer (don't boil), then cover and cook for about 15-20 minutes or until the quinoa is tender, stirring occasionally.

Turn off heat, stir in fruit, nuts and vanilla; cover and let set 2-3 minutes.  Spoon into serving bowls and top with nuts, fruit and/or milk.  Sweeten with a touch honey, maple syrup or a pinch of brown sugar, if desired.

Makes 4 servings

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