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The Physicians Committee



2014nutrition-matching

The Cancer Project

Healthy School Lunches: Improving the food served to children in schools

Nutrition MD: Helping health care providers and individuals adopt healthier diets

Nutrition for Kids


PCRM Recipe Cards

PCRM Heart Health DVD Recipes

Red Bean Casserole

Makes 4 servings

This simple casserole is high in fiber which helps your body eliminate excess hormones, toxins, and carcinogens. Just 1 serving of this casserole has 8 grams of fiber, so you’re well on your way to your 40-gram daily goal.

3 cups cooked long-grain rice
1 dash hot sauce
1/2 teaspoon ground black pepper
1 teaspoon salt
2 tablespoons finely chopped fresh parsley
1 cup chopped celery
1 garlic clove, minced or pressed
1 cup chopped red onion
2 15-ounce cans red beans or other favorite bean, drained and rinsed, or 3 cups cooked beans
vegetable oil spray

Preheat oven to 350 F.

Combine rice, beans, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray. Bake uncovered for 20 minutes or until thoroughly heated.

Stored in a covered container in the refrigerator, leftover Red Bean Casserole will keep for up to 3 days.

Per serving

  • Calories: 344
  • Fat: 1.2 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 3.2%
  • Cholesterol: 0 mg
  • Protein: 15.2 g
  • Carbohydrates: 68.5 g
  • Sugar: 2.9 g
  • Fiber: 8 g
  • Sodium: 967 mg
  • Calcium: 71 mg
  • Iron: 5.5 mg
  • Vitamin C: 6.9 mg
  • Beta Carotene: 204 mcg
  • Vitamin E: 0.6 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Collard Greens with Almonds

Greens with Almonds

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Makes 6 servings

Collards are a great source of highly absorbable calcium and along with other members of the cruciferous vegetable family (broccoli, kale, cauliflower, Brussels sprouts and rutabaga), they’ve been shown to be especially helpful in eliminating excess estrogen from a woman’s body and reducing breast cancer risk.

1/4 cup slivered almonds
1 pound collard greens (about 1 large bunch), rinsed and thick stems removed (or other leafy green like kale or swiss chard)
1 tablespoon rice vinegar
1 small garlic clove, minced or pressed

In a small skillet, toast almonds over medium heat for 1 to 2 minutes until golden in color. Set aside.

To remove stems from collards, one at a time, hold the stem end and strip the leaf away from the stem. Repeat this for each green. Layer 5 collard leaves (stems removed). Roll into cylinder and slice crosswise into thin strips. Repeat until all leaves are sliced. In large saucepan, bring 2 inches water to a boil over high heat. Add greens, cover, and steam for 4 minutes.

In a small bowl, whisk vinegar and garlic together until blended. Toss greens with dressing and garnish with toasted almonds. Serve hot.

Collard Greens with Almonds are best when eaten immediately. Steamed greens will keep refrigerated for one to two days when not dressed. Wait to add the vinegar and raw garlic until ready to serve.

Per serving

  • Calories: 44
  • Fat: 2.5 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 51.7%
  • Cholesterol: 0 mg
  • Protein: 2.4 g
  • Carbohydrates: 4.3 g
  • Sugar: 1.2 g
  • Fiber: 2.4 g
  • Sodium: 11 mg
  • Calcium: 103 mg
  • Iron: 1 mg
  • Vitamin C: 11.9 mg
  • Beta Carotene: 3124 mcg
  • Vitamin E: 1.7 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D

Citrus and Basil Salad

Citrus Basil Salad

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Makes 4 servings

1 orange, peeled and cut into chunks
1 red bell pepper, seeded and cut into chunks
1 cup sugar snap peas, cut in half
1 cucumber, peeled and cut into chunks
8 fresh basil leaves, sliced
1 tablespoon seasoned rice vinegar
freshly ground black pepper, to taste

In a medium bowl, mix together orange, bell pepper, peas, cucumber, and basil. Sprinkle with vinegar and season with black pepper. Toss and serve.

Per serving (1/4 of recipe)

  • Calories: 45
  • Fat: 0.3 g
  • Saturated Fat: 0 g
  • Calories from Fat: 5.5%
  • Cholesterol: 0 mg
  • Protein: 1.7 g
  • Carbohydrates: 9.9 g
  • Sugar: 6.7 g
  • Fiber: 2.5 g
  • Sodium: 62 mg
  • Calcium: 34 mg
  • Iron: 0.8 mg
  • Vitamin C: 87 mg
  • Beta Carotene: 702 mcg
  • Vitamin E: 0.6 mg

Source: Amy Joy Lanou, Ph.D.

PCRM Weight Control DVD Recipes

Black Bean Chili

Black Bean Chili

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Makes 4 servings

This is a perfect make-ahead recipe, since this chili is even better the second day.
1/2 cup water
1/2 onion, chopped
1/2 green bell pepper, chopped
4 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon ground cumin
1 or 2 canned chipotle peppers in adobo sauce, plus 1 teaspoon of the sauce
2 15-ounce can black beans, or 2 cups cooked black beans undrained
1 15-ounce can diced tomatoes, undrained
1/2 cup frozen corn
1/4-1/2 teaspoon salt to taste

Heat the water in a large pot. Add onion, bell pepper, garlic, and oregano. Cook over medium heat, stirring often, until onion is soft. Add chipotle peppers with sauce, crushed red pepper, or jalapeño to the pot. Add bean and their liquid, tomatoes, corn, and salt, if using. Cover and simmer, stirring occasionally, until chili is thickened, about 20 minutes.

Per 1-cup serving

  • Calories: 255
  • Fat: 1.4 g
  • Saturated Fat: 0.2 g
  • Cholesterol: 0 mg
  • Protein: 13.9 g
  • Carbohydrates: 49.8 g
  • Sugar: 5.2 g
  • Fiber: 17.4 g
  • Sodium: 816 mg
  • Calcium: 154 mg
  • Iron: 5.2 mg
  • Vitamin C: 24.9 mg
  • Beta Carotene: 182 mcg
  • Vitamin E: 1 mg

Pan-Seared Portobello Mushrooms

Download recipe card 1 > | Download recipe card 2 >

Makes 4 servings

These giant mushrooms make a hearty, meatlike entree. Serve them with brown rice, pasta, or couscous.

4 large portobello mushrooms
2 tablespoons red wine or water
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
1/2 teaspoon dried oregano

Clean mushrooms, trimming stems flush with bottom of caps.

Mix oil, wine or water, soy sauce, vinegar, garlic, and oregano in a large skillet. Heat until mixture begins to bubble, then add mushrooms, top side down. Reduce to medium heat, cover and cook 3 minutes. If the pan becomes dry, add 2 to 3 tablespoons of water. Turn mushrooms and cook second side until tender when pierced with a sharp knife, about 5 minutes. Serve hot.

Per mushroom

  • Calories: 58
  • Fat: 2.8 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 43.6%
  • Cholesterol: 0 mg
  • Protein: 3.3 g
  • Carbohydrates: 4.9 g
  • Sugar: 0.2 g
  • Fiber: 1.8 g
  • Sodium: 273 mg
  • Calcium: 10 mg
  • Iron: 0.7 mg
  • Vitamin C: 0.5 mg
  • Beta Carotene: 5 mcg
  • Vitamin E: 0.4 mg

Source: Adapted from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Roasted Sweet Potato Wedges

Roasted Sweet Potato Wedges

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Makes 4 servings

2 medium sweet potatoes, cut into wedges
1/8 teaspoon cinnamon
1/4 teaspoon seasoned salt
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
1/4 teaspoon garlic powder
vegetable oil spray

Preheat oven to 450 F.

Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) coated with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once during cooking.

Per serving (1/4 of recipe)

  • Calories: 53
  • Fat: 0.1 g
  • Saturated Fat: 0 g
  • Calories from Fat: 2.1%
  • Cholesterol: 0 mg
  • Protein: 1.2 g
  • Carbohydrates: 12.1 g
  • Sugar: 4.8 g
  • Fiber: 2 g
  • Sodium: 106 mg
  • Calcium: 24 mg
  • Iron: 0.5 mg
  • Vitamin C: 11.3 mg
  • Beta Carotene: 6561 mcg
  • Vitamin E: 0.4 mg

Source: Brie Turner-McGrievy, M.S., R.D.

PCRM General Health DVD Recipes

Broccoli Salad

Broccoli Salad

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Makes about 4 cups (4 servings)

This colorful salad, dressed with a creamy sweet and sour dressing, is a delicious way to eat broccoli, one of Mother Nature’s most healthful foods. Broccoli and particularly broccoli sprouts, are an excellent source of the cancer-fighting antioxidant sulforaphane. Top this salad with 1/4 cup broccoli sprouts to make this a more powerful cancer-fighting recipe.

2 medium broccoli stalks
2-3 green onions, thinly sliced
1/2 cup grated carrots
1/2 cup golden raisins
1/4 cup dried cranberries
3 tablespoons dairy- and egg-free mayonnaise substitute
1/4 cup seasoned rice vinegar
1 tablespoon raw or turbinado sugar
1/4 teaspoon black pepper

Cut broccoli florets into bite-size pieces. Peel stems and cut into bite-size pieces. Transfer to a salad bowl and add green onions, carrots, raisins, and cranberries.

In a small bowl, mix together mayonnaise substitute, vinegar, sugar, and black pepper. Pour over broccoli and toss to mix. Let stand about 30 minutes before serving to allow flavors to blend.

Stored in a covered container in the refrigerator, leftover Broccoli Salad will keep for up to 3 days.

Per serving

  • Calories: 172
  • Fat: 3.1 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 16.4%
  • Cholesterol: 0 mg
  • Protein: 3.5 g
  • Carbohydrates: 36.1 g
  • Sugar: 26.5 g
  • Fiber: 3.7 g
  • Sodium: 361 mg
  • Calcium: 62 mg
  • Iron: 1.3 mg
  • Vitamin C: 70 mg
  • Beta Carotene: 1457 mcg
  • Vitamin E: 2 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Mediterranean Cannelini Bean Spread

Mediterranean Cannelini Bean Spread

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Makes 6 servings

1 15-ounce can cannellini beans, rinsed and drained
1 teaspoon lemon juice
1 garlic clove
1 tablespoon chopped fresh parsley
Pinch dried oregano or dried thyme
Salt and fresh ground pepper to taste
Hot water, if needed

Per serving (1/6 of recipe)

  • 68 calories
  • 0.2 g fat
  • 0.1 g saturated fat
  • 0 mg cholesterol
  • 4.8 g protein
  • 12.4 g carbohydrates
  • 0.3 g sugar
  • 3.1 g fiber
  • 125 mg sodium
  • 46 mg calcium
  • 1.9 mg iron
  • 1.2 mg Vitamin C
  • 33 mcg Beta-Carotene
  • 0.5 mg Vitamin E

Place beans, lemon juice, garlic, parsley, oregano or thyme, salt, and black pepper into a blender or food processor. Process until very smooth. Stop occasionally and using a rubber spatula, push everything down into the blades. If using as a dip, the mixture should be quite thick, but if it is too thick to blend, add a tablespoon or two of hot water. To use as a cream sauce, add additional water until desired consistency is achieved.

Pasta with Fire-Roasted Tomato Sauce

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Makes 4 servings

16 ounces dry pasta
Vegetable oil spray
1 small white onion, chopped
1 garlic clove, minced
1/2 teaspoon dried oregano
1/4 teaspoon salt
6 ounces vegetarian ground beef substitute
1 25-ounce can fire-roasted tomatoes
1/4 cup chopped parsley
nutritional yeast, to taste

Cook pasta according to package. Lightly spray skillet. Add onion. Cook for 2-3 minutes. Stir in garlic, oregano, and salt. Add “beef:, if using, and stir 2-3 minutes to heat. Stir in tomatoes and simmer 5 minutes over low-medium heat. Thin with ½ cup cooking liquid from pasta. Stir in drained pasta. Transfer to serving bowl or plates. Garnish with herbs and a sprinkle of nutritional yeast, if desired.

Per serving (1/4 of recipe)

  • 545 calories
  • 3.3 g fat
  • 0.6 g saturated fat
  • 0 mg cholesterol
  • 20.3 g protein
  • 107.9 g carbohydrates
  • 6.8 g sugar
  • 8 g fiber
  • 856 mg sodium
  • 89 mg calcium
  • 6 mg iron
  • 18.6 mg Vitamin C
  • 213 mcg Beta-Carotene
  • 1.4 mg Vitamin E

 



PCRM Heart Health DVD Recipes

PCRM Weight Control DVD Recipes

PCRM General Health DVD Recipes


   
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