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Pacific Rim Stir Fry (Main Dishes, Vegan)
A friend shared this fantastic stir fry with us and we just had to pass it along to you. Make it with your favorite veggies or whatever you have on hand. It’ll be ready in minutes and taste so good you’ll forget that you’re fueling your body with essential cancer-fighting foods! Ingredients:
5 cups mixed vegetables, chopped (carrots, zucchini, broccoli, mushrooms, bell pepper, asparagus, peas) 1 onion, chopped 2 cloves garlic, minced 1 c vegetable broth 4 Tablespoons low sodium soy sauce 4 Tablespoons fresh basil, chopped or 2 teaspoons dried 4 teaspoons cornstarch 2 teaspoons chili oil or 1 teaspoon crushed red pepper flakes 1 teaspoon ground turmeric 1-2 Tablespoons sesame or coconut oil 4 cups prepared brown or wild rice Directions:
In a small bowl, combine vegetable broth, soy sauce, basil, cornstarch, chili oil or red pepper, and turmeric. Set aside. Heat sesame or coconut oil in large skillet or wok over medium heat. Sauté vegetables until tender, about 5 minutes. Push vegetables to the side of the pan and pour sauce into the center. Cook and stir until thickened and bubbly. Serve over rice. 4 servings
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Pasta with Roasted Red Pepper Sauce, Spinach and Mushrooms (Main Dishes, Vegan) The roasted red peppers in this pasta sauce are a new twist on a favorite comfort food. It’s a fast meal perfect for busy weeknights that helps build immunity by offering folic acid, anti-oxidants, and polysaccharides. Ingredients:
8oz whole wheat penne or your favorite pasta 1/4 cup extra virgin olive oil, divided 1/2 sweet onion, chopped 8 ounces of your favorite mushrooms, sliced 4 cloves garlic, minced, divided 1 6oz bag spinach 4 roasted red bell peppers (jarred or homemade*) 1/4 teaspoon crushed red pepper 2 Tablespoon balsamic vinegar 1 teaspoon sea salt 1/2 teaspoon freshly ground pepper
Directions: Cook pasta according to package directions. Drain, reserving 1/2 cup of water.Meanwhile, heat 2 tablespoons olive oil in a large skillet over medium heat. Add onions and mushrooms and sauté for 8-10 minutes until mushrooms and onions are golden. Add spinach and 1 garlic clove. Continue to cook, stirring occasionally, until spinach wilts. In a blender, combine roasted red bell peppers, 3 garlic cloves, crushed red pepper, sea salt, pepper, 2 tablespoons olive oil, and balsamic vinegar. Blend until smooth, about 2 minutes. Add the sauce to the pan with the mushrooms and spinach. Reduce heat to low and stir to combine.Add the cooked pasta to the mixture in the skillet and toss to coat. Add reserved pasta water, 1/4 cup at a time, until mixture reaches desired consistency. Season with additional sea salt and pepper. 4 Servings *To make your own roasted red peppers, place washed red peppers on a baking sheet. Broil on low until charred, about 10-15 minutes, turning occasionally. Remove from oven and let cool until they are cool enough to touch, but still warm. Peel off the charred skin (it should come off easily). Core the peppers and remove seeds.
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Spiced Chickpea Smothered Sweet Potato (Main Dishes, Vegan) Check out this recipe for Spiced Chickpea Smothered Sweet Potato from Good Life Eats. Sweet potatoes contain many anticancer properties, including beta-carotene. And we think you’ll love how easy this recipe is to whip up! Try adding spinach or swapping the chick peas for black beans for a southwest flare. Ingredients:
2 medium sweet potatoes, preferably rounder 1 tablespoons olive oil 2 medium shallots 1 tablespoon cumin seeds 2 teaspoons coriander seeds 2 whole cloves 1/2 teaspoon red pepper flakes 1 tablespoons smoked paprika 1/2 teaspoons salt 1 cup stewed tomatoes 2 tablespoons tomato paste 1/2 to 1 cup vegetable broth 2 cups chickpeas, drained and rinsed if using canned Cilantro, to serve Directions:
Preheat oven to 400˚. Scrub sweet potatoes with running running, pat dry, and pierce several times with a fork. Place on a baking sheet and bake for 45 minutes to an hour. Sweet potato should be tender. Add cumin and coriander seeds to a small dry pan. Over medium-low heat, lightly toast until fragrant, 3-4 minutes. Place in a mortar along with cloves and grind until large pieces are broken down. Combine with red pepper flakes, paprika, and salt; set aside. In a medium pot, heat olive oil over medium heat. Mince shallot and add to pan, sautéing for translucent, 4-5 minutes. Stir in spices and cook for 1 minute more. Add stewed tomatoes, tomato paste, and 1/2 cup vegetable broth. Bring to a boil, reduce to a simmer and add chickpeas. Continue to simmer for at least 15 minutes or until sweet potatoes are done. Add more vegetable broth if desired. To serve, place a slit in the top of the sweet potato and gently squeeze open. Remove part of the insides of the sweet potato reserving for a separate use or stir into chickpeas. Ladle chickpea mixture over sweet potato and serve with a sprinkle of cilantro.
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Vegetable Stir Fry (Main Dishes, Vegan) Stir fries are not only loaded with veggies, but the cooking method also offers an extra punch of nutrients. By lightly sautéing the vegetables they maintain more nutrients than traditional cooking methods. Don’t have the veggies listed in the recipe on hand? No problem! Just use whatever you have in your fridge. Asparagus, broccoli, celery, and green beans all make great additions to this dish. Ingredients:
1 1/2 cup quinoa or brown rice, prepared (about 3/4 cup dry) 1 Tablespoon extra virgin olive oil or coconut oil 1 carrot, sliced 1 red or yellow bell pepper, chopped 1 onion, chopped 2 cups mushrooms, sliced 1 clove garlic, minced 2 teaspoons ginger, grated or minced 1 1/2-2 cups snow peas, trimmed 1 Tablespoon soy sauce 1/2 Tablespoon sesame oil 1/2 teaspoon sea salt 1/2 teaspoon fresh ground pepper 1 Tablespoon sesame seeds (optional) 1-2 green onions, sliced (optional)
Directions: Prepare quinoa or brown rice according to package directions.
Meanwhile, heat olive oil or coconut oil in large skillet or wok over medium heat. Sauté carrots until crisp tender, about 1 minute. Add red pepper, onion, mushrooms, garlic, and ginger to pan and continue to cook 2 minutes. Add snow peas, salt and pepper and cook 1 more minute until snow peas are crisp tender. Add quinoa or rice, soy sauce, and sesame oil to pan. Stir to combine. Season with salt and pepper and garnish with sesame seeds and green onions. 4 servings
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Italian Summer Vegetables (Fast and Easy Meals) Summer is the perfect time to take advantage of the fresh vegetables available at local farmers markets and farm stands. This recipe is a great way to use summer squash. Try substituting your favorite vegetables like asparagus, spinach, or eggplant. We like to serve it over quinoa for a healthy dose of protein, but it’s delicious over whole wheat pasta too. Ingredients: 1 tablespoon extra virgin olive oil 1 large onion, chopped 2 cloves garlic, minced 2 small zucchini, chopped into large chunks 2 small yellow zucchini, chopped into large chunks 1 red pepper, chopped 1 1/2 cups mushrooms, sliced 1/8 teaspoon oregano 1/8 teaspoon dried rosemary, or 1 teaspoon fresh 1/8 teaspoon ground sage, or 1 teaspoon fresh 1/8 teaspoon celery seed 1/2 teaspoon ground thyme, or 1/2 tablespoon fresh 1 cup spaghetti sauce 1/4 cup fresh basil, chopped sea salt and freshly ground pepper to taste 4 cups prepared quinoa fresh spinach (optional)
Directions: In a large skillet heat the oil over medium heat. Sauté onion and garlic for 5 mins until soft. Add zucchini, squash, and red pepper and cook for 5 minutes. Add mushrooms and next 5 seasonings and continue to cook for 5 more minutes. Stir in 1 cup spaghetti sauce and basil. Cook 5 minutes until vegetables are fork tender.Serve over quinoa or pasta on a bed of fresh spinach. 4 servings
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Vegetable Fajitas (Fast and Easy Meals) If fajitas are a staple on your menu, try swapping out chicken or beef for mushrooms. They are hearty and filling, but have the added bonus of helping your body to build immunity and fight cancer. Ingredients: 2 tablespoons coconut oil or extra virgin olive oil 2 green bell peppers, sliced 2 yellow bell peppers, sliced 2 medium sweet onions, sliced 1/2 pound mushrooms, sliced 1/4 teaspoon paprika 1/4 teaspoon cumin 1/4 teaspoon garlic powder 1/4 teaspoon dried oregano 1/8 teaspoon cayenne pepper 1/2 teaspoon sea salt 1/4 teaspoon fresh cracked pepper 1 lime, juiced 2 tablespoons coconut oil or extra virgin olive oil, melted whole wheat tortilla wraps toppings, such as salsa, rice, black beans and cilantro
Directions: Heat 2 tablespoons oil in a large skillet or wok over medium heat. Meanwhile, combine the spices, lime juice, and 2 additional tablespoons oil in a small bowl. Add the peppers and onions to the heated pan and sauté until they start to brown. Add mushrooms and the lime juice mixture. Continue to sauté for about 4 minutes until the vegetables are soft. Serve warm in heated tortillas with your choice of toppings, such as salsa, rice, black beans, and cilantro. 6 servings
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