Orange-Glazed Sweet Potatoes

6 medium sweet potatoes
2 t. grated orange rind
3 T. melted butter
1/4 c. granulated sugar
1 c. orange juice
1 T. cornstarch or plain flour
1/4 c. brown sugar
pinch of salt

Heat oven to 350 degrees.  Boil the unpared potatoes until tender, about 30 minutes.  Drain; peel and place in a shallow baking dish.  Cook remaining ingredients and pour over potatoes and bake 30 minutes.  Makes 8 servings.  This is an official 5 a Day recipe.

Black Bean Sandwich Spread

Women's Wellness Clinic Newsletter 3, Spring 2011 Vol 8, Issue 1 (Cancer Care Alliance)
What You Eat Matters
A recent study revealed that women diagnosed with local or regional breast cancer who ate better-than-average quality diets had a 60 percent reduced risk of death from any cause and an 88 percent reduced risk of death from breast cancer.*  Choosing whole foods will help increase the quality of your diet, like using bean spread instead of commercial mayonnaise, salad dressing, or dip.  See the recipe below and alter it to suit your taste.  Adding physical exercise improved these statistics even more.

2 c. cooked black beans (canned beans are good)
1/2 c. olive oil
Juice of large lime
1 t. cayenne pepper (optional)
1 t. fresh minced garlic
pepper to taste

In a food processor or blender, pulse/blend beans until well chopped up.  Turn food processor on to run continuously and slowly drizzle in olive oil.  Add spices, lime juice, and blend well.  Add salt and pepper to suit your taste.  Process abt. two minutes or until the spread is smooth. 

*George SM, et al. Postdiagnosis diet quality, the combination of diet quality and recreational physical activity, and prognosis after early-stage breast cancer.  Cancer Causes Control 2011, Feb 22.

Orange-Glazed Sweet Potatoes

6 medium sweet potatoes
2 t. grated orange rind
3 T. melted butter
1/4 cup granulated sugar
1 c. orange juice
1 T. cornstarch or plain flour
1/4 c. brown sugar
pinch of salt

Heat oven to 350 degrees F.  Boil the unpared potatoes until tender, about 30 minutes.  Drain, peel and place in a shallow baking dish.  Cook remaining ingredients and pour over potatoes and bake 30 minutes.  Makes 8 servings.  This is an official 5 A Day Recipe

Steamed Carrots with Apricots and Cauliflower

1 cup dried apricots
1 1/2 cups carrots, cut into 1/2-inch rounds
1 1/2 cups cauliflower florets
1/4 cup water
1 t. butter
pinch of sugar
Garnish with fresh dill or parsley

Soak apricots in hot water for 20 minutes.  Pat dry and cut into julienne strips.  In a skillet with a tightly fitting lid, combine carrots, cauliflower, water, butter, and sugar.  Cover and cook over medium heat for 12 to 15 minutes or until the carrots and cauliflower are fork tender.  Shake occasionally to prevent sticking.  Stir in apricots and heat through.  Serve garnished with dill or parsley.  Makes 8 servings.  Recipe from Official 5 A Day recipes

Tuna Avocado Salad

• 1 - 6 ounce can of light tuna in olive oil
• 1/2 soft avocado
• 1 Tbsp. chopped onion
• 1 Tbsp. chopped celery
• 1 Tbsp. chopped black olives (full flavored black olives like Kalamato or Nicoise)
• 1 tsp. lemon juice

Directions:

• Smash and mix all together.
• Use as a sandwich spread on whole grain bread, bagels crackers, or pita.

Healthy Scrambled Eggs

• 4 eggs (I use Eggland's Best brand because they are higher in omega-3 fatty acids and Vitamin E than other brands)
• 1/4 c. 1/2% milk
• 1 T. each of fresh chopped chives, parsley, summer savory, and rosemary
• 1/2 package of Freshlike Frozen Baby Broccoli Blend

Directions:
Steam broccoli mix in microwave for 3 minutes.
Whisk eggs, milk, and herbs together.  Combine egg mixture with broccoli mix in a non-stick frying pan.
Serve with soy sausage, whole wheat toast with fruit spread, and fresh fruit or juice.
This may also be made plain without any veggies.  You may add 2-4 T. of grated tofu cheese or lowfat cheddar cheese.  You may also make this into omelet with veggies and/or cheese in the middle.

Ten Ways to Possibly Prevent Cancer

1. Be as lean as possible within the normal range of your body weight.

2. Be physically active as part of your everyday life.

3. Limit consumption of energy-dense foods. Avoid sugary drinks.

4. Eat mostly foods of plant origin.

5. Limit intake of red meat and avoid processed meat.

6. Limit alcoholic drinks.

7. Limit consumption of salt. Avoid mouldy cereals (grains) or pulses (legumes).

8. Aim to meet nutritional needs through diet alone.

9. Mothers to breastfeed; children to be breastfed.

10. Cancer survivors: Follow the recommendations for cancer prevention.

Read more: http://www.thedailygreen.com/healthy-eating/blogs/healthy-food/food-nutrition-cancer#ixzz1D9e2AGLB

Vegetarian Chili

1 T. oil
1 medium onion, chopped
2 carrots, finely chopped
4 cloves garlic, minced
1 sweet red pepper, chopped
1 green pepper, chopped
2 fresh or canned Galapagos, finely chopped
2 T. chili powder
1 t. cumin
1 c. cooked kidney beans
1 c. cooked pinto beans
1 28-oz can low salt tomatoes, chopped (reserve juice)
1/2 t. salt
1/2 t. freshly ground pepper
2 T. cilantro, finely chopped (optional)

In large non-reactive soup kettle warm the oil over low heat.  Add the onion, carrot, garlic, red and green peppers and Galapagos.  Cover the kettle and cook the vegetables until they are very soft, about 10 minutes.  Remove the lid, add the chili powder and cumin, and cook an additional 2 to 3 minutes, stirring occasionally.  Add the beans and the tomatoes and their juice.  Increase the heat to medium and bring the chili to a simmer.  Adjust the heat to maintain a simmer and let the chili cook for 20 minutes.  Stir in the salt, pepper, and cilantro and serve.  Makes 4 servings.