Black Bean Brownies - Revisited!

On June 5th I re-blogged the Black Beauty recipe from Chronicles of Passion.  I said that I would post the results after I tweaked the recipe to fit in with our Anti-Cancer Diet.

Well, I baked up a batch last week, and below is the end result presented in photo and words.

black bean brownies
black bean brownies

Here is the recipe with my modifications

.

maple syrup Josephs
maple syrup Josephs
  • 1 c. organic Black beans, drained
  • 1 Banana, cut into 5 pieces
  • 1/4 c. organic Zucchini, shredded
  • 1 generous tsp. pure Vanilla extract
  • 1/2 - 3/4 tsp. Cinnamon
  • 3/4 tsp. Baking Powder
  • 1/2 tsp. Baking Soda
  • 1/4 cup organic Raw Cocoa powder
  • 3 Tbs. Xylitol or Chicory Root powder
  • 3 Tbs. pure Maple Syrup
  • 2 Tbs. brewed Green Tea or Water
  • 1/4 c. organic Oat Flour
  • Toasted Pecans (opt.)

Then I followed the recipe instructions for the most part.

Preheat oven to 375º F. Line an 8×8 inch pan with parchment paper and set aside.

Place beans and banana in food processor and pulse until completely mashed.  Add the rest of the ingredients and process until combined, scraping often.

black bean brownies 4
black bean brownies 4

Pour batter into pan, spreading it evenly, and push pecan pieces into batter.

black bean brownies raw
black bean brownies raw

Place pan on middle rack of oven.

Bake for 22-27 minutes, or until edges curl away from paper. The brownies may seem a little gooey, but they harden as they cool. Let cool on a rack and slice into squares.

I spread a little sugar-free (no artificial sweeteners) raspberry jam on my slice.. and oh my gosh.. it was amazing.  By the time J and I finished tasting them, 1/3 of the pan was gone!

I liked them cold out of the fridge the next day.

Do try this, and tell me what you think!

Power Breakfast Ideas

During treatment, one of the last things you feel up to doing is thinking about what to eat. You already know it's critical that you alter your diet if you haven't yet, but to call upon mental resources to focus on cooking the right things is a challenge. I am blessed that many family members live within 1 - 10 miles of us, so three of my nieces took it upon themselves to rotate weeks and cook 2 main dishes for me (compliant with my diet), which they delivered the 3rd day after each Chemo treatment...when the side effects manifested! They made enough so that I got at least 4-5 meals out of each delivery.

Breakfast was easy once I got into the habit of shopping for the groceries I would need early in the week, (either my daughter or Jon would replenish fresh produce as we ran out), and developed a few routine favorites.

Lunch and snacks depended on what I had in the fridge or the pantry, so I was sure to stock healthy, easy to prepare foods...Sardines, organic beans, hi-fiber bread or RyeVita crackers, salsa, baby carrots, spinach, lemons (for squeezing in tea and on almost anything), almond butter, organic fruit spreads, coconut milk, homemade hummus, avocados and nuts. I'll post some ideas for these two meals soon.

Remember that you are eating to both support your immune system and to boost your energy during treatment. Spice up your food to instantly add antioxidants.

To help you develop the knack of easily creating healthy breakfasts, or for someone who may prepare them for you, I put together the Power Breakfast Guide below.  Be generous with the use of spices you like in any of these breakfasts.

~*~*~*~

Berry Oats: ¾ c. of organic oats, 1 cup blueberries, blackberries, raspberries or sliced strawberries, 1 Tbs. chopped almonds or pecans, 1 Tbs. freshly ground flax seeds, coconut or cashew milk, a sprinkle of nutritional yeast and cinnamon. Add cup of Matcha* or Sencha green tea (buy in bulk on Amazon).

*Matcha is premium green tea powder from Japan used for drinking as tea or as an ingredient in recipes. Matcha is rich in nutrients, antioxidants, fiber and chlorophyll. One glass of matcha is the equivalent of 10 glasses of green tea in terms of nutritional value and antioxidant content

Parfait: 6oz. of organic soy or coconut yogurt, 2 Tbs. fresh ground flax meal, and 1 cup organic berries (blueberries, cherries, raspberries, blackberries, mulberries..), a slice of gluten free hi-fiber toast with a tsp. of Coconut Oil, and a cup of matcha or sencha green tea.

Jeanne's Special: One or two boiled organic hi-omega-3 eggs with 1/2 cup steamed spinach, kale or swiss chard and 1/2 cup rosemary-baked sweet potatoes, cup of green tea.

Tasty Lebanese Eggs: Poach 1 or 2 organic hi-omega-3 eggs. Mix 2 Tbs. tomato paste, dash of salt, and 1 Tbs. hot water and stir.  Finely chop 1-2 fresh organic garlic cloves and lightly sauté in 2 tsp. ev olive oil on medium low heat, until pale golden. Add tomato paste and stir. Top poached eggs with tomato mixture and sprinkle with black pepper. Serve with 1 hi-fiber piece of toast, 1 c. fresh spinach or a handful of watercress and a cup of green tea.

Mediterranean: Whole grain toast topped with 1 tsp. flax or hemp oil, 1 clove garlic crushed with a dash of salt and 1 tsp. nutritional yeast, cucumber, basil and fresh tomato slices, and a cup of green tea with dash of black pepper.

Oats n Apples: 3/4 c. Organic steel-cut oats with grated red apple (with skin), 1 Tbs. chopped almonds or walnuts, 5 - 6 organic raisins, 1 Tbs. flax seeds freshly ground, cinnamon and coconut milk.  Remember your tea!

Miso-Veggie soup: (miso, spinach, bok choy, mushrooms, tamari, scallions), and 1 slice of whole-grain rye-flax toast with almond butter, cup of green tea with dash of black pepper.

Breakfast Burrito: Fill a whole wheat or gluten-free high-fiber tortilla with 1/2 cup black beans, chopped romaine lettuce, chopped green onion, avocado slices, salsa, grated home-made Almond cheese and a chopped boiled egg.

smoked_salmon
smoked_salmon

New Yorker: Hi-fiber Rye bread or mutli-grain topped with tofu sour cream, smoked salmon, red onion and organic lemon slices, and 1/2 cup steamed green beans. Don’t forget your green tea with dash of pepper!

Tofu scramble: cook silken tofu with grated carrots and zucchini, mushrooms, spinach, garlic and a dash of cumin, or do the same with scrambled hi omega-3 eggs, and 1 slice whole grain toast topped with "better butter" (mix equal parts organic grass-fed butter/flax oil).

CheeseyToast: Toast 2 slices hi-fiber Flax Seed bread (like Udi's) topped with sliced cassein-free Almond cheese, tomato slices and a sprinkle of organic thyme. Serve with 1/2 c. steamed Spinach drizzled with olive or flax oil and a dash of salt and cinnamon. Cup of Matcha tea.

~*~*~*~*

~ Be Well! ♥

Chia Chocolate Cupcakes - GF & Vegan

Ok, so how in the world can these cupcakes be ok with our anti-cancer diet? Well, we've upped the fiber by adding chia and flax seeds, and used cocoa powder with antioxidants, replaced the sugar with Xylitol, and used olive oil for the friendly fat.

I'm not saying you can sit down and eat 3 of these...but 1 cupcake is super ok!

For an extra smudge of goodness: Melt 10 oz. 75% dark chocolate in a double boiler, add 1 Tbs. almond or soy milk and 1 packet Stevia. Stir well and smear on the cupcakes as they reach room temperature.

Recipe

  • 3/4 rounded c. Sorghum flour
  • 3/4 rounded c. Potato starch or tapioca starch
  • 1/2 c. unsweetened raw Cocoa Powder
  • 1/4 c. Chia seeds
  • 1 Tbs. ground Flax seeds
  • 3/4 c. Xylitol (or 3 packets Stevia)
  • 1/2 tsp. Sea Salt
  • 1 tsp. Xanthan gum
  • 1 tsp. Baking Powder
  • 1 tsp. Baking Soda
  • 1 Omega-3 Egg (use 1 Tbs. Egg substitute of 2 Tbs. freshly ground Flaxseed for Vegan)
  • 3 Tbs. virgin Olive Oil
  • 2 tsp. Vanilla
  • 1/2 tsp. distilled Vinegar
  • 1 c. warm Water or Green Tea or Decaf Coffee

Line a 12-c. cupcake pan with paper liners. Preheat oven to 350º F.

Whisk together the dry ingredients.

Add in the warm water (or tea or coffee), egg, chia seeds, oil, vanilla, and vinegar and beat until smooth. Beat for 2-3 minutes.

Scoop the batter into the 12 lined muffin tin cups.

Bake for about 15-20 minutes, until an inserted toothpick comes out clean.

Remove the cupcakes to a wire rack and let cool completely.

~To Your Health!

"Chemo Brain" and Cancer Related Fatigue - Remedies

Suffering from Cancer Related Fatigue? Chemo Brain? Decrease your Cancer Fatigue by taking control of inflammation.

I take 2 - 4 Curcumin capsules a day to lower inflammation, as well as Reservatrol, and I add a few drops of Astragalus tincture if needed.

~~~~

High inflammation equals promotion of Cancer fatigue, Cancer growth and Cancer recurrence. Research shows that many herbal medicines can lower pro-inflammatory factors fueling this common side effect of hormone therapy. Below are six herbs that may transform exhaustion into vitality.

One of many reasons we "feel sick" and experience fatigue is due to elevated levels of pro-inflammatory factors. By lowering the levels of these damaging factors we can transform fatigue into well-being, enhance vitality and quality of life and mitigate inflammation related pain.

Inflammation is a fact of cancer and contributes to one of the most common complaints of cancer patients and cancer survivors, Cancer Related Fatigue, a distressing and persistent sense of physical and emotional tiredness as well as reduced mental clarity and alertness. Cancer survivors complain of inability to focus and concentrate, poor memory, inability to think clearly as well as sadness and depression, symptoms of Chemo Brain.

Cancer Fatigue is a common side effect experienced by breast cancer patients undergoing hormone therapy.

Studies have shown that Cancer Fatigue is linked to increased levels of two inflammatory molecules produced by our cells: Tumor Necrosis Factor alpha (TNFa) and Interleukin 6 (IL-6). Increased inflammation contributes to a sense of malaise, lethargy, muscle tenderness and even Lowering TNFa and IL-6 also have been shown to decrease depression and lethargy. Here are six potent herbal medicines, supported by research which demonstrates a decrease these pro-inflammatory factors. You can reduce fatigue, lower disease progression and have less anxiety about recurrence.

SIX HERBAL MEDICINES and FIVE SPICES FOR RELIEF OF CANCER FATIGUE and INFLAMMATION

Research shows that the following herbs and spices lower TNFa and IL6 and can improve normal inflammatory function and relieve symptoms associated with Cancer Related Fatigue.

1. Reishi (Ganoderma lucidum) one of the great medicinal mushrooms of Chinese Medicine traditionally used in many anti cancer and immune modulating formulas. New research demonstrates its ability to lower TNFa and IL6, thus improving Cancer Fatigue.

Grape 2

2. Resveratrol a plant constituent found in red and purple grapes and concentrated from the herb Polygonum cuspidatum. Studies show that Resveratrol is able to turn on genes in the cell linked to longevity and immune function. Immune regulation includes this ability to turn off genes that create inflammation.

3. Astragalus Root is a well-known Chinese Herb traditionally used to support vitality and is found in many anti cancer and immune modulating formulas. Astragalus root is often added to soups to for its nourishing and healing properties.

4. Milk Thistle Seed Extract Milk Thistle has been used traditionally thistlenot only for its value in enhancing normal inflammation function. It has also been used traditionally to support normal liver detoxification function, lowering our body burden of toxic chemicals which is also linked to tiredness, fatigue and a loss of well-being.

5. Ginseng Root (Panax Ginseng) is a well-known Chinese botanical medicine used for centuries for its restorative properties. Modern science has demonstrated its ability to lower TNFa and IL6, linked to improved energy and relief from these causes of cancer fatigue.

6. Schizandra, The Fruit of Five Flavors, one of the great tonics of Chinese Medicine not only lowers causes of inflammation, but is also rich in plant anti-oxidants which also protect our cells and our genes (DNA) from damage. Reducing DNA damage and protecting our genes is one of the primary ways to limit cancer.

The Pharmacy in Your Kitchen

You can also fight cancer in the kitchen by using culinary spices and herbs that also lower Pro-Inflammatory TNFa and IL6. Such an Anti-Cancer Anti-Inflammatory diet might also include the liberal use of oregano, rosemary, garlic, tumeric, ginger and green tea also rich in cell protective anti-oxidants.

Herbal Medicines may be made into tea or taken as herbal extracts or herbal powders dissolved into water or taken in capsules and tablets.

Always consult with a health care provider knowledgeable in the safe and appropriate use of herbal medicines. (Contact me here for a referral).

Using high quality pharmaceutical grade herbal medicines is the best way to insure expected results. Be patient. Herbal medicines work in the rhythm of nature. It takes several weeks to yield sustainable changes.

If you are concerned about unhealthy levels of inflammatory factors in your body, you can ask your doctor to measure not only TNFa and IL6 as well as HS-CRP (C Reactive Protein).

After you have incorporated foods and herbs that support healthy levels of these inflammation factors and lowered your intake of pro-inflammatory foods, you can re-test to see how well you are doing.

by Dr. Nalini Chilkov

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Dr. Nalini Chilkov is a well known expert and leader in the field of Integrative Health and Alternative Cancer Care. She has developed a system which combines the best of modern science and wellness medicine.  This system is based on individualized care and a model of natural health and longevity for cancer patients and cancer survivors. Visit http://doctornalini.com to learn more.

If You Won't Drink it... Eat it!

So you don't like tea.  My boyfriend thinks it's only necessary to treat tummy aches... siiigh. This from a man dating a girl who is more British than the Brits about daily tea.  Well, apparently there are a number of you slightly odd people out there, fighting against the scientific evidence that drinking 3 - 5 cups of tea a day will boost your health and even ward off cancer.  To you I say...

"Eat it... eat it... Open up your mouth and feed it... " with thanks to Weird Al.

Here's where you say, "What in the world is she talking about? I think she's gone off her rocker, it must be all the tea she drinks."

Ummm, no.

If you won't drink tea, I want you to eat tea.  That's right.. EAT IT!

So here's how this goes...

You'll need:

  1. 4 c. filtered water
  2. 4 Tbs. Green Tea (Dragon Well, Sencha, or Gunpowder are best)
  3. a clean non-metal pitcher

Heat water to just below boiling point.  If it boils, then let it sit 5 - 6 minutes.

Place leaves in pitcher.  Add water and stir. Allow it to steep for 5 minutes.

Now, either drink the tea throughout the day, with a tiny squeeze of lemon to boost its anti-oxidant capacity, OR save and use in place of water in practically any recipe you're making!

Put tea leaves in a ceramic or glass bowl and refrigerate up to 2 days.

When you cook stir--fry's, vegetables or grains... add some of the tea leaves to the dish!  Our kids don't even notice them in mixed veggie dishes, and they get a nice dose of Auntie Oxidante.  :)

~ I rest my case, or my kettle.

Decadent Dairy-Free Mousse - Vegan + Sugar Free

Minted Chocolate Tofu Mousse

So I was really in the mood for something decadent tasting last night. On my cancer diet that isn't as easy as it should be. Then I remembered messing around with whipped tofu a few months ago, and decided to tweak a tofu mousse I had come across.

mint 1
mint 1

I love the combination of mint and chocolate.  If you don't, you can substitute orange zest or Rum extract for the mint!

  • 10 oz. (1-1/4 c.)  Silken Tofu
  • 1 c.  Dark Chocolate, in pieces (I used 72% dark)
  • 1/4 c. organic raw Cocoa powder
  • 1/4 c. Green tea or water
  • 1 Tbs. Almond extract
  • 1/2 c. Xylitol or 4-5 packets Stevia
  • 1/4 c. fresh organic Mint leaves, chopped  ( or 1 tsp. dry mint)

Place chocolate, cocoa, water, extract and sweetener in pot over medium-low heat (or in a double-boiler over simmering water). Stir until chocolate pieces melt and mixture is blended.

Remove from heat.

In food processor, whip tofu until smooth.

tofu mousse1
tofu mousse1

Add chocolate mixture and process until shiny and well blended. Add mint leaves and pulse 4 - 5 times just until mixed.

Scoop into dessert cups or bowl. Refrigerate 1 hour.

tofu mousse2
tofu mousse2

Your mousse will be thick, rich and oh-so-good!  Sprinkle additional chopped mint on top for garnish.

~ Bon Apetit! ♥

Re-Think Breakfast

It's somehow foreign to us to think of eating vegetables at breakfast, and yet in many parts of the world a breakfast without fresh vegetables or herbs is incomplete. Having grown up in a Mediterranean country, we always had a plate of freshly sliced tomatoes, cucumber, onion (yep), and some parsley and fresh mint at the table. A bowl of mixed, brined olives and strained yogurt (Labneh) were also part of the main cast.

It's time to embrace that thinking.  Nutritionists tell us that half our plate should be 'green'...well breakfast is no exception.

When I cook veggies I make enough to last 3-4 days.  They keep well, and then I don't have to work at making breakfast healthy.

This morning I tossed some green beans and a smattering of kale cooked with onions, garlic and sumac on my plate... a little romaine and tomato salad dressed in a lemon vinaigrette, add a scrambled Omega-3 egg for protein and a high fiber piece of toast... and Voila!

My cup of Dragonwell green tea with a hint of black pepper (for super antioxidant benefit) is the cherry on top.

  • Get creative.
  • Keep enough cooked or raw veggies on hand to make breakfast a no-brainer.
  • Brew 4-5 cups of green tea at a time so it's there when you want it.

The Antioxidant Capacity of Veggies, Fruits n' Spices

This table shows the anti-oxidant potency, ORAC (Oxygen radical absorbant-capacity) value of the listed foods.

An  intake of at least 8,500 ORAC is recommended, and yet most of us only get around 1,800 units per day.

>>  People with high oxidation levels (athletes, runners..) may need 10,000 units or more to maintain a healthy immune system.

Diet is the preferred way to increase your levels, as opposed to supplements, but most people don't seem able to fit 7 -8 servings of these fruits and vegetables a day.  That's why taking pharmaceutical-quality antioxidants is critical.  I can guide you in selecting trusted brands, and the top hitters.

Organic foods with deeper, darker colors have higher anti-oxidant levels.  Commercially raised, sprayed produce offers much less, and actually taxes your immune system.

 

The Antioxidant Capacity of Fruits and Vegetables

 

Blueberries 1 cup 3240
Cinnamon, ground ¼ tsp 2675
Pomegranate juice 5 ozs 2450
Pomegranate juice 5 ozs 2450
Blackberries 1 cup 2932
Strawberries 1 cup 2288
Figs ½ c. 2124
Oregano leaf, dried ¼ tsp. 2001
Prunes 4 pitted 1848
Pomegranate ½ pomegranate 1654
Turmeric ¼ tsp 1592
Raspberries 1 cup 1510
Brussels Sprouts 6 1236
Green Tea 1 teabag, steeped 5   mins 1200
Raisins ¼ cup 1019
Spinach, steamed ½ cup, cooked 1089
Kale ½ cup, cooked 1150
Oatbran 1/2 cup 992
Orange 1 982
Plum, dark purple 1 949
Cabbage, purple ½ cup 924
Cranberries ½ cup 831
Broccoli Florets ½ c. cooked 817
Parsley, dried ¼ tsp. 743
Beets ½ cup, cooked 715
Spinach, Raw 1 cup 678
Basil leaf, dried ¼ tsp 675
Cantaloupe ½ melon 670
Beans, baked ½ cup 640
Plum, red 1 626
Grapefruit, pink ½ 580
Pepper, Red 1 med. Pepper 540
Watermelon 1/16th,   10” diameter 501
Kiwi 1 458
Cherries 10 455
Asparagus 8 spears 900
Beans, Kidney ½ cup, cooked 400
Eggplant, with skin ½ cup, cooked 386
Onion ½ cup chopped 360
Corn ½ cup cooked 330
Yam or sweet potato ½ cup cooked 301
Pumpkin ½ cup mashed 301
Apple 1 medium 300
Peas, frozen ½ c. cooked 291
Ginger, ground ¼ tsp. 288
Banana 1 252
Applesauce ½ cup 250
Mango 1/2 cup 246
Potatoes ½ cup cooked 244
Cauliflower ½ cup cooked 234
Tomato 1 medium 233
Zucchini ½ cup, cooked 230
Pear 1 medium 222
Leaf Lettuce 10 leaves 200
Tofu ½ cup 195
Squash, yellow ½ cup, cooked 183
Grapes, red 10 177
Apricots 3 175
Carrots, cooked ½ cup 160
Tomato sauce ¼ cup 149
Avocado, Florida ½ 149
Peach 1 medium 137
Green beans ½ cup cooked 125
Melon, honeydew 1/10th 125
Lettuce, iceberg 5 large leaves 116
Carrots, raw ½ cup 115
Grapes, white 10 107
Cabbage, white ½ cup 105
Celery ½ cup, diced 60
Cucumber ½ cup, sliced 28

Tea for Two? As Long as it's Green!

Two recent large population studies have shown that cancer patients who drink ample amounts of green tea have significantly longer survival rates. No other beverage contains this level of antioxidants. You can replace some of your water drinking with chilled green tea, add lemon, ginger or mint for variety, or add a Chai or Earl Gray tea bag.

Did you know you can cook with green tea?  What a great way to get the recommended amount in your diet.  Replace water or half the liquid called for in a recipe with green tea... for example in baking, soups and stews.

Green tea is unfermented, unlike black teas. White tea is harvested before the leaves are fully open.

DRAGON WELL is the ultimate green tea. It is distinguished by its bright green color.  It has a brisk, full-bodied flavor. The leaves can be added to soups and stir-frys. This tea will cost a little more than other green teas.

GUNPOWDER leaves are rolled in tiny balls that look like the old gunpowder used to. This reduces its exposure to oxygen so it stays fresh longer than other teas. It has a somewhat strong grassy flavor. I like to add almond milk and a bit of Stevia to my tea.

MATCHA powdered tea is made from hand-picked, high-grade Japanese green tea leaves.  Whisk it into warm (not boiling) water) to make it frothy. Matcha works as a dessert ingredient. Scientists at the University of Colorado have found that Matcha has 200 times the concentration of EGCG* compared to commercially available green tea!

Scientists have identified at least one of the mechanisms by which EGCG seems to work to fight cancer: it inhibits a key “signaling pathway,” called vascular endothelial growth factor (VEGF), which is responsible for transmitting instructions at the molecular level to cancer cells, prompting them to grow and multiply.

SENCHA is the most popular of the Japanese green teas. It has a lightly astringent yet sweet taste. Lesser quality Sencha is called Bancha.

How to Brew:

  1. Never brew your tea in aluminum pots...actually I don't use aluminum against ANY foods or beverages...acids will break aluminum down. )If you wrap pizza in foil and wait a few hours, you'll see holes in the foil it contacted the tomato sauce!)
  2. Use filtered water
  3. Remove water from heat when it starts to stir, but before it boils
  4. Allow it to cool for 1-2 minutes before pouring over tea
  5. Use 1 teabag or 1 tsp. leaves per 8 oz. cup
  6. Cover to exclude oxygen
  7. Allow to steep for 2-3 minutes if bags or cut leaf, and 15-20 minutes if loose, whole leaf
  8. Strain and remove bags
  9. You can use a tea bag twice
  10. Brew a pitcher at a time (3-6 cups), so you can drink it all day,  or brew a pitcher at night and refrigerate for the next day

*Note: EGCG  is a naturally occurring compound that is found mainly in Green Tea. It is a powerful antioxidant and makes up about 30% to 42% of the content of green tea. Catechins like EGCG are much more powerful than vitamins like A, C and E in defending your body against "free radicals", which do all kinds of damage to the body; speeding up the aging process, causing cancer, triggering Alzhiemers disease and other chronic diseases.

Lower Blood Sugar with These Foods

Elevated blood sugar levels are associated with inflammation, tumor proliferation, decrease in immune function, and angiogenesis.

Angiogenesis plays a critical role in the growth and spread of cancer. A blood supply is necessary for tumors to grow beyond a few millimeters in size. Tumors can cause this blood supply to form by giving off chemical signals that stimulate angiogenesis.

Thankfully, there are many foods that help lower our blood sugar.  There are also tactics you can use to keep your blood sugar in check:

1. Avoid refined, low fiber carbs and sweets

2. Choose whole grain foods that offer more than 1-gram of fiber for every 10-grams of Carbs (the Good Carb Formula.)

3. Avoid eating carbs alone especially on an empty stomach! Add a protein or healthy fat to balance blood sugar (almond butter, coconut oil, sardines, light meat tuna, almond cream cheese,etc.)

Eat more of these. . .

  • Apples, Red with Peel
  • Apple cider vinegar
  • avocadoAvocados
  • Barley
  • Black Beans
  • Blueberries
  • Chamomile tea
  • Chard
  • Cherries
  • Cinnamoncinnamon
  • Flax-seed Meal
  • Garlic
  • Goji Berries
  • Green tea
  • Leeks
  • Lemon
  • Parsley
  • Nuts
  • Oat Bran
  • Olive oilraspberry
  • Onions
  • Raspberries
  • Seeds
  • Sweet potato
  • Yams

~ Cheers!

Low Fat, Tasty Black Bean Dip

This recipe is full of fiber, as well as antioxidants from the garlic and tomato paste. Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas.

While some of the total carbohydrate content in black beans is lost along with the discarding of the soaking water, the amount of resistant starch remained unchanged. (Resistant starch is a type of carb that will typically make its way all the way down to the large intestine without being digested. Once it arrives in the large intestine, it can help support the growth of desirable bacteria in that area of the digestive tract.)

The seed coat of the black bean (the outermost part that we recognize as the bean's surface) is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin, as well as the super anti0xidant Quercetin.

Many public health organizations--including the American Diabetes Association, the American Heart Association, and the American Cancer Society--recommend legumes as a key food group for preventing disease and optimizing health. 3 cups of cooked beans per week is considered the minimal amount of recommended legume consumption.

Read more here.

Serve Dip toasted whole wheat pita bread triangles (toast them yourself in a toaster oven), or high fiber crackers. Also good with carrots and celery.

Tasty Black Bean Dip

• 2 c. cooked drained Black beans • 4 tsp. organic Tomato paste • 3 Tbs. Water or Green tea • 2 cloves Garlic, minced • 2 tsp. Lime juice • 1/2 tsp ground Cumin • 1/2 tsp Sea Salt (or to taste) • 1/8 tsp Cayenne pepper (to taste) • 2 organic Green Onions, chopped • 2 Tbs. organic mild Green chilies, chopped

Olive oil (optional)

Process all ingredients except green onions and chiles in a blender or food processor until smooth. Garnish with remaining green onions and chiles and place in a serving bowl.

I like to drizzle a little olive oil on mine.  A little Olive oil every day is recommended for breast cancer patients.

Makes 2 cups

~ Buen provecho!

Egg, Veggie and Complex Carb Breakfast

Breakfast idea 1

Egg n Veggie

Here is an example of a healthy and tasty breakfast that follows the breast cancer diet guidelines: no dairy, no sugar, no simple carbohydrates and healthy omega3 fats.  Aim to make 1/2 your plate full of color (veggies), 1/4 protein and 1/4 complex carb.

Spinach cooked with a smattering of onions and seasoned with black pepper, salt, a touch of allspice and dry mint. I sprinkle probiotics on two of my meals to get 1/4 tsp a day.  Our tummy needs help processing foods properly many months after treatment.

Sprinkle a little black pepper or squeeze lemon in your green tea (4 -5 cups a day) to explode the antioxidant benefits! Also, freshly ground flax seeds sprinkled on your cereal or on foods is highly beneficial... per our list of Fantastic Foods.

Coconut oil has become my bread spread of choice.  Recent studies are astounding on the benefits of coconut oil.  Click here for more info.

~ Bon Appetit!