"Cancer Cooking: The Cancer Survivor's Guide"
by Joanne Irwin
www.cancerproject.org

The Cancer Project is a non-profit organization based in Washington, D.C. Its mission is to advance cancer prevention and survival through nutrition education and research. One of our core educational programs is our “Food for Life Nutrition and Cooking Class” series for cancer prevention and survival.  Our Classes empower people with the information they need to help survive and prevent cancer.
Participants learn how certain foods and nutrients work to promote or discourage cancer growth, along with simple cooking demonstrations that can be recreated easily at home. The Cancer Project website has offers extensive nutrition information about diet and cancer.

Recipes

Low-Fat Guacamole

1 cp canned green peas, rinsed and drained, or 1 cp fresh or frozen green peas
1 ripe avocado
½ cp salsa
3 T freshly squeezed lemon juice
1 green onion, thinly sliced
1 T minced fresh cilantro
1 garlic clove, minced or pressed
½ tsp ground cumin
¼ tsp salt
¼ tsp freshly ground black pepper

If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.

Cut the avocado in half lengthwise. Twist to separate the halves. Remove the pit and scoop out the flesh with a spoon. For chunky guacamole, mash the avocado and peas together using a potato masher or fork. For a creamier texture, combine the avocado and peas in a food processor. Add the salsa, lemon juice, green onion, cilantro, garlic, and cumin and stir or process until well combined. Season with salt and pepper to taste.

Guacamole is best served the day it is made. To prevent leftover guacamole from turning brown, cover the surface directly with plastic wrap. Stored in a tightly covered container in the refrigerator, it will keep for up to 1 day.

Note: The peas in the guacamole help to lower the fat content, and they are also rich in cancer-fighting fiber. Fiber helps your body get rid of excess cholesterol and cancer-causing compounds that are otherwise reabsorbed into the bloodstream.

Per serving: 45 calories; 2.7 g fat; 0.4 g saturated fat; 53.5% calories from fat; 0 mg cholesterol; 1.3 g protein; 4.9 g carbohydrate; 1.3 g sugar; 2.1 g fiber; 227 mg sodium; 12 mg calcium; 0.5 mg iron; 6.1 mg vitamin C; 118 mcg beta-carotene; 0.5 mg vitamin E.

Despite the addition of peas, this guacamole derives a good portion of its calories from fat. However, the total fat grams and calories are still quite low, and when eaten with baked chips as part of a low-fat, plant based diet, overall fat intake will be within the recommended range.

Calabacitas  Makes 4 servings.

1 small yellow onion, finely chopped
2 T water
2 small zucchini, quartered lengthwise and sliced
8 ounces mushrooms, sliced
½ tsp ground cumin
½ tsp chili powder
1 ½ cps frozen corn
¼ tsp salt
¼ tsp freshly ground black pepper

Cook the onion in 1 T water, stirring frequently, until the liquid has evaporated. Add the zucchini, mushrooms, and the remaining tablespoon of water. Stir in the cumin and chili powder and simmer for 5 minutes, until the mushrooms are soft.  Stir in the corn and cook for 2 minutes longer, until heated through. Season with salt and pepper to taste. Serve immediately. Stored in a covered container in the refrigerator, leftover Calabacitas will keep for up to 3 days.

Per Serving: 75 calories; 0.7 g fat; 0.1 g saturated fat; 8.8% calories from fat; 0 mg cholesterol; 3 g protein; 17.3 g carbohydrate; 3.6 g sugar; 3.3 g fiber; 154 mg sodium; 18 mg calcium; 1.4 mg iron; 6.9 mg vitamin C; 320 mcg beta-carotene; 0.2 mg vitamin E.

Calabacitas are a perfect vegetable combination for tostados, tacos or burritos. For a healthy, delicious burrito, spread a thin layer or organic refried beans on a sprouted whole wheat tortilla, put a 1/3 cp of Calabacita filling on the beans, and roll the tortilla into a burrito. You can warm the tortilla in the oven and then serve topped with your favorite salsa or low-fat guacamole.  (The zucchini adds folate and vitamins A and C. Legumes are a good source of quality protein and fiber.)



Kale Smoothie

1 cp chopped organic kale leaves
1 banana
½ pear
1 orange (peeled)
handful of grapes
1 cp water
5-7 ice cubes

Process ingredients in Vita Mixer or powerful blender. This is a great energy drink to start the day…….chock full of absorbable calcium, fiber, Vitamins K, C, and potassium.