FOOD FOR THOUGHT
APRIL IS CANCER MONTH
Most of us realize that our health, including our risk of cancer, is
directly related to what we eat. Many of the old fashioned recipes
we grew up were rich in fats. They tasted great but we paid a
price for that flavor. We might think that those old favorites are
gone but I have been taking old recipes and converting them to
lighter versions with all of the flavor but none of the fat. This can
be done with herbs and fresh fruit juices and there are a few other
tricks I will try and share with you in later issues. If any of you
have any questions about switching ingredients please feel free to
call me at 741-0168 or by my
e-mail address at Anias@Nanaimo.ark.com.
Here are some tips from the Canadian Cancer Society about
dietary factors that may lower cancer risk
*A DIET LOW IN FAT
*A DIET RICH IN WHOLE GRAIN FOODS
*LESS ALCOHOL
*MAINTAINING A HEALTHY BODY WEIGHT
*COOKING METHODS THAT AVOID THE CHARRING OR
DEEP BROWNING OF FOODS
*LIMIT THE CONSUMPTION OF SALT PRESERVED,
NITRITE PRESERVED AND SMOKED FOODS
HERE ARE SOME RECIPES I WANT TO SHARE WITH
YOU FROM GLORIA ROSE’S COOK BOOK “‘2OO +
RECIPES FOR LONGER LIFE”. SHE IS THE DIRECTOR OF
THE GOURMET LONG LIFE COOKING SCHOOL.
BAKED ZUCCHINI, EGGPLANT AND TOMATOES
1 medium-size eggplant thinly sliced
1 medium-size zucchini thinly sliced
2 tomatoes thinly sliced
6 fresh mushrooms thinly sliced
1 medium onion thinly sliced
1\4 teaspoon thyme
1\4 cup chicken stock
3 garlic cloves minced
1 tablespoon soya sauce
dash of pepper
METHOD
1. Preheat oven to 400F . Spray a casserole dish with non-stick
cooking spray. Arrange vegetables
in rows in the baking dish; alternating colors. (Place onion slices
over mushrooms so they don’t dry out).
2. Mix remaining ingredients and spoon over vegetables.
3. Cover with foil and bake 45 minutes. Serve over rice.
serves 4 and is just super over rice.
NUTRITIONAL BREAKDOWN (Per serving)
Calories....................82
Protein................... 4.5g
carbohydrates.........17g
Fat............................tr.
Sodium
165mg
Cholesterol..............tr
POACHED SALMON IN ORANGE SAUCE
3/4 cup fish stock
½ cup white wine
1 teaspoon thyme
Dash of pepper
1 pound salmon fillet
2/3 cup orange juice
1 tbsp fresh lemon juice
1 teaspoon grated orange zest
1 teaspoon cornstarch mixed with 2 tablespoons water.
METHOD
1- Preheat oven to 400F. Mix stock, wine, thyme, pepper and
lemon juice in a saucepan large enough to hold fish in a single
layer. Add fish; poach until turns from translucent to opaque,
about 8 minutes. Simmer 5 minutes.
2- remove fish and place in a baking dish.
3- Mix orange juice, zest and cornstarch mixture in small
saucepan . Cook until thickened; stirring. Pour over fish. Heat in
oven 5 minutes . Cut in 4 serving pieces.
Makes 4 servings. I suggest serving with honey glazed carrots.
.NUTRITIONAL BREAKDOWN [Per Serving]
Calories ......................183
Protein ........................24g
Carbohydrates...............6g
Fat..................................8g
Sodium.......................79mg
Cholesterol.................40mg
This my recipe for honey glazed carrots
5 medium carrots sliced
1/4 banana or other small yellow squash large diced
1 small zucchini large diced
2 tbsp fireweed honey
1 tsp ginger root minced
3 tsp chopped parsley
Steam the carrots in a bamboo steamer for 10 minutes. Add
squash and steam for 5 more minutes. Add Zucchini and steam
for a further 5 minutes. Remove from heat. In a small saucepan
combine honey and ginger and bring to boil for about one
minute. Put vegetables in a bowl and pour honey mixture over
them. Mix gently. Sprinkle parsley on top. If you don’t have
yellow squash try using parsnip. Variety is the spice of life.
For desert, I recommend this recipe from 200+ Recipes For
Longer Life:
Hawaiian Muffins
1/4 cup mashed bananas
1/4 cup unsweetened crushed drained pineapple
3 ½ tbsp orange juice concentrate
½ cup low-fat yogurt
2 egg whites, lightly beaten
½ cup oat bran flakes
½ tsp baking soda
Method
1. Preheat oven to 375F. Spray 6 muffin cups with no-stick
cooking spray. Mix first 6 ingredients in a medium size bowl and
set aside until flakes are soft.
2. Combine flour and baking soda in a small bowl. Add yogurt
mixture. Mix until combined.
3. Immediately spoon into the sprayed muffin tins.
4. Bake about 25 minutes, until golden brown and a wooden pick
inserted in the center comes out clean. Makes 6 muffins.
Nutritional breakdown (per serving)
calories . . . . . . . . . . .92
Protein . . . . . . . . . . . 3g
Carbohydrates . . . . . 19g
Fat . . . . . . . . . . . .
tr
Sodium. . . . . . . . 101mg
Cholesterol . . . . . . . . tr