Kale and Bean Wraps

Filling

  • 1 Tbs.organic extra virgin Olive Oil

  • 1 organic White onion, sliced thin

  • 5-6 cups mixed organic Greens (Kale, Chard, Spinach, Collards, Watercress…)

  • 1 c. organic Carrots, shredded

  • 1 c. cooked sprouted Lentils (cook in broth or green tea and spices to give it flavor)

  • 1 c. Mung Beans, soaked overnight or till sprouted

  • 1/4 c. Water or Vegetable broth

  • 2 Tbs. organic Ginger, chopped

  • 3 Tbs. organic Tamari Sauce (Gluten Free)

  • 1 Tbs. Sweet Chili Sauce

  • 1 tsp. Black Pepper

  • 1 tsp. Cayenne Pepper

Pour olive oil into a large sauté pan over medium heat. Tilt pan to spread oil on bottom of pan. Add onions and saute for 2 minutes, then add greens and carrots.

Stir for 5 -6 minutes or until greens turn bright.

carrot onion kale saute

carrot onion kale saute

Add Mung beans, lentils and water. Stir to mix.  When it starts to simmer, turn heat to low, cover and cook for 10-12 minutes, stirring occasionally.

Add ginger, and seasoning. Stir well, cover and simmer for another 10 minutes, stirring occasionally, until kale is tender. Add more water if necessary.

Taste and adjust seasoning.

Serve wrapped in wilted Chard leaf, whole grain Tortilla, or open face on WASA Rye crackers.  Bon Apetit.

Baked Kafta with Spiced Rice

  • 1 c. Water

  • 1-1/2 c. organic Chicken Broth

  • 1 c. Brown Rice Medley (TJ brand)

  • 2 Tbs. organic White Onion, chopped

  • 2 tsp. Sea Salt

  • Dash of Cinnamon

  • Sliced organic Almonds (opt.)

In medium pot, over medium-high heat, bring water, broth, salt, cinnamon and onion to a boil.  Add rice. Cover and cook over low heat for 35-40 minutes. Scoop into serving dish and sprinkle with sliced almonds.

willd n brown rice pilaf

willd n brown rice pilaf

In the meantime, make the Kafta.

Kafta

  • 2 lbs. organic grass-fed ground Beef

  • 1 -1/2 c. chopped organic Parsley

  • 1/2 c. chopped organic Mint

  • 1 med. organic White Onion, chopped

  • 2 Tbs. Allspice

  • 1 Tbs. Cinnamon

  • 3 tsp. Sea Salt

  • 1 tsp. Black Pepper

  • 1/8 c. Water

  • 2 Tbs. organic Tomato Paste

  • 1/4 c. Water

  • 1 tsp. Allspice

  • 1/2 tsp. Cinnamon

  • 1/2 tsp. Sea Salt

Turn oven to Broil.

Combine Parsley, Mint and Onion in a medium bowl. Add spices and mix with your hand squeezing all together so that the spices are integrated into the veggies.

Scrape mixture into food processor, add beef and water. Process using long pulses, and scraping down sides, until just combined.  Return to bowl and mix with your hand to ensure all beef is infused with veggies mixture.

Lightly grease a rectangular pan with olive oil (9 x 13 or 10 x 10). Pat beef in bottom of pan, smoothing out to the edges.

Drizzle lightly with olive oil, and broil for 15 minutes.

Mix Tomato paste, spices and enough water together until the consistency of ketchup. When timer goes off, remove Kafta from oven and pour the tomato mixture on top.

Smooth to edges of Kafta, and return to oven for 5 minutes. Remove when done, and let rest for 10 minutes, then slice into squares and serve.

I made a simple sliced Tomato, Onion Salad on the side

Minty Tomato-Onion Salad

  • 2 organic Tomatoes, sliced

  • 1 organic sweet white onion, sliced

  • dried Mint

  • Sea Salt

  • extra virgin Olive Oil

Arrange tomatoes and onions of a plate. Sprinkle with dried mint, salt and drizzle with olive oil.

~ Sahtein! (double health)   ♥

Power Lunch Ideas

If you read my post entitled Power Breakfast Ideas, then you know figuring out what to eat, especially during treatment, takes energy. Your mind doesn’t need one more thing to worry about.

Ideally, someone can help you with meal prep a few days a week.  Try not to order out because you then lose control of a powerful source of healing. So to help I collected a few simple options to help you ensure you're getting the necessary nutrients to build your immune system and boost your energy.

Sardine or Salmon Salad Niçoise: romaine, arugula and radicchio greens, 3 oz. wild caught cooked salmon, or 3 sardines, sliced tomatoes, cucumber, red bell pepper, 4 kalamata olives, lightly steamed green beans, chives or green onion tops, avocado and either an apple cider vinaigrette or lemon juice and olive oil. Optionally you can add a boiled egg.

Hoda’s Garbanzo Bean Salad: 1 cup cooked garbanzo beans, ¼ c. cooked organic brown Basmati rice, ¼ c, chopped scallions, 2 Tbs. chopped red onion, ¼ c. chopped tomatoes, 1 Tbs. each chopped basil, mint, parsley and ½ - 1 tsp. chopped jalapeno pepper,  Season with a little Himalayan salt, juice of 1 small lemon and 2 Tbs. extra virgin olive oil.

Tabbouleh Lunch: (click here for my recipe) and ½ baked acorn squash, steamed sweet potato with garlic powder and ½ tsp. grass-fed Ghee.

tabbouleh

Tempeh Sloppy Joes: Chopped grilled tempeh mixed with tomato paste, 1 tsp. olive oil, minced garlic (or garlic powder), diced bell pepper, chili powder and a dash of salt. Serve open-face on 1 slice GF bread, with steamed broccoli and beets or carrots. (courtesy of Jeanne Wallace, PhD, CNC)

 Low-carb Pasta Salad:  Use chickpea or lupin flour pasta; add your favorite lightly steamed chopped veggies… like zucchini, squash, red onion, mushrooms… and sliced basil leaves.

In a small pan, mix together ¼ c. tomato paste and ½ cup hot water for the sauce. Add 1 Tbs. organic olive oil, 1/4 tsp. oregano, some garlic powder, 1/8 tsp. black pepper, and a dash of sea salt. (You can make 2 cups and store the rest in the fridge for another meal.)

veggie burrito

 Veggie Wrap: Organic cooked brown rice, organic black beans, avocado, cucumber, broccoli sprouts, scallions, chopped cilantro and onions, wrapped in a sheet of Nori seaweed or whole-grain organic tortilla.  (courtesy of Jeanne Wallace, PhD, CNC)

Tempeh Fingers: Marinated strips of tempeh wrapped in steamed chard leaves, with a baked sweet potato or yam topped with a mixture of 1 Tbs. flax oil, 1 Tbs. nutritional yeast 1 Tbs. chopped chives or green onion and shredded almond cheese.

 Vegetable Curry: Curried veggies over 1/4 c. organic brown basmati rice or chickpeas boiled in green tea with a little cumin. Serve with a cucumber, fresh mint and tomato salad. You may add a Tablespoon or coconut yogurt.

curry

Vegetable Burrito: Mix roasted veggies with organic pinto or black beans, salsa and/or guacamole in a gluten-free tortilla.

Pacific Brand Organic Soup: In a pinch these can be used as a base (tomato, butternut squash, and mushroom varieties).  Add your favorite veggies, beans or whole grains.

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! ♥

Sweet Potato Cakes

1. Did you know that a medium-sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium?

2. Did you know that orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene…and that the beta-carotene and vitamin C in these tubers work together to rid the body of cancer-friendly free radicals?

3. Did you also know diabetics can eat sweet potatoes without worry as they have a low glycemic index?

4. How about the fact that they contain Vitamin D which is critical for immune system and overall health, especially for women?

It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. This can be 1 Tbs. of virgin olive oil (also recommended for breast cancer suppression) per serving for 4.

Organically grown sweet potatoes are free from the harmful effects of chemical fertilizers, pesticides and inorganic sprays. They cook relatively quickly and are rather versatile, lending themselves both to sweet or savory dishes.

Below is a recipe I adapted from Plenty: Vibrant Recipes from London's Ottolenghi ,

so it fits in with our Anti-Cancer Diet.  Instead of pan frying, we're going to bake these patties, and instead of dairy yogurt we're using almond or coconut yogurt.

sweet-potato-burgers

SWEET POTATO CAKES

  • 1 3/4 lbs peeled organic Sweet Potatoes, cut in large chunks

  • 2 tsp. organic Butter or Coconut oil, plus more for cooking

  • 2 Tbs. organic Green Onions, thinly sliced

  • 1-1/2 tsp. Tamari sauce

  • 1 clove Garlic, minced

  • 3/4 tsp. Sea Salt

  • pinch of Red Pepper flakes

  • Scant 1/2 c. organic Oat flour (gluten-free)

  • 1 Omega-3 Egg, well whisked

Sauce

  • 1/2 c. ALmond or Coconut Yogurt

  • 2 Tbs. Lemon juice

  • 1 Tbs. Extra Virgin Olive Oil

  • 2 Tbs. chopped organic Dill

  • 2" section of organic Cucumber, thinly sliced

  • 1 Tbs. organic Red Onion, thinly sliced (opt.)

  • pinch of Sea Salt and Black pepper

Steam the potatoes until tender throughout. Set aside in a colander to drain and cool.

While the potatoes cook, warm the butter or oil in a cast iron pan. Sauté the green onions in 1 Tbs. coconut oil over medium heat until softened, about 4 minutes. Set aside to cool.

Meanwhile, blend all of the yogurt sauce ingredients, besides the dill, together in a mini blender or food processor. Lastly, add the dill and give it one or two more whirls just to blend. Set aside.

When the potatoes have released most of their moisture, transfer them to a bowl and mix them with the tamari sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the green onions and egg and mix to combine.

Add enough coconut oil to baking sheet to coat lightly.

Drop potatoes by 2 Tablespoonfuls onto sheet, and flatten into patties. Bake at 375 for 12 minutes, flipping after 6 minutes. Add another 2 -3 minutes if not quite browned on top.

Remove to a plate. Serve with some lightly dressed greens and a generous portion of the sauce. Garnish with a dill stem.

These would be so wonderful with a poached egg and a few leaves of watercress on top.

~ Enjoy! ♥

Dreaming of Minty Kabobs

Minty Lamb Kabobs

This recipe makes about 4 servings.

  • 1 Tbs. whole wheat Bulgur, rinsed (use quinoa for Gluten Free version)

  • 2 tsp. Coriander

  • 2 tsp. Cumin seeds

  • 3 whole Cloves

  • 3 green Cardamom pods

  • 6 black Peppercorns

  • 1/2 inch piece of fresh Ginger

  • 2 Garlic cloves

  • 2 Tbs. chopped fresh Mint

  • 1 small organic Onion, chopped

  • 14 oz. ground organic grass-fed Lamb

  • 1/2 tsp. Sea Salt

Dip

  • 1/2 c. plain Soy or Coconut Yogurt

  • 1 tsp. Lemon juice

  • 2 Tbs. chopped fresh Mint

  • 3-inch piece of organic Cucumber, grated

  • 1 tsp. Mango Chutney

Soak bulgur wheat in 1/4 c. of warm water for 5 minutes. Drain.

Preheat oven on Broil.

Heat skillet over medium heat, and dry-fry the coriander, cumin, cardamom pods, cloves and peppercorns, until they turn a shade darker and release a roasted aroma. Watch and stir often to avoid burning.

Grind the spices in coffee grinder, spice mill or with mortar and pestle.

Put ginger and garlic in food processor or blender and process to a puree.  Add the spices, bulgur, mint, onion, lamb, and salt and process until finely chopped. You may alternately do this by hand, chopping garlic and ginger.

minty lamb kabobs

Mold kabobs into small sausage shapes or  4 metal or pre-soaked wood skewers. Cook under broiler for 10 - 15 minutes, turning skewers occasionally.

To make dip, mix all ingredients together in a small bowl.

Serve kabobs with lime slices and the cucumber - yogurt dip. Garnish with mint leaves.

~ To Your Health! ♥

Stuffed Bell Peppers

Prepping and stuffing vegetables may take 20-30 minutes, but the result is worth it!
You can also substitute 2 cored zucchini for 1 of the bell peppers for more variety. This meal keeps well in the refrigerator for 4-5 days.

sweet_pepper

sweet_pepper

Mom’s Stuffed Peppers:

  • 5 - 6 organic Bell Peppers, variety of colors

  • 1 c. raw organic brown Basmati rice, or 2 c. slightly mashed Chickpeas for lower carb

  • 3/4 lb. ground organic grass-fed Beef, Lamb or free-range Chicken

  • 5 Tbs. organic Tomato sauce

  • 1 1/2 tsp. Allspice

  • 1 tsp. Cinnamon

  • 1/2 tsp. Black pepper

  • 1 tsp. Sea Salt

  • 3 Tbs. Extra Virgin Olive Oil

  • 1 c. organic Yellow Onion, chopped

  • 1/4 c. fresh organic Parsley, chopped

  • 3 Tbs. fresh organic Mint, chopped (or 2 tsp. dry)

  • 2 organic Tomatoes, sliced (for bottom of pot)

Sauce:

  • 1 c. organic Tomato sauce

  • 1 + c. Hot Water

  • 1 tsp. Salt, 1/2 tsp. Allspice, 1/2 tsp. Cinnamon

Rinse rice 3 - 4 times swirling it with your fingers until water is mostly clear. This helps remove dust and some of the arsenic found in most rice.

Mix all ingredients together with the 5 Tbs. of tomato sauce and spices.  Place tomato rounds in bottom of a deep pot to prevent peppers from sticking.

Stuff peppers to within 1/2" from top, and place snug side by side in the pot, so they support each other.

Mix 1 c. tomato sauce, spices and hot water.   Pour around peppers and add enough hot water to reach within 1 inch of pepper tops.  Scoop 2 Tbs. sauce into each pepper to help rice cook.

Raw Stuffed Peppers in sauce 2014

Raw Stuffed Peppers in sauce 2014

Bring to a boil over medium high, then turn to low, cover and simmer for 30 - 35 minutes or until rice is cooked.
Serve with minted yogurt, and a green salad.

Wrap It - à la Mediterranean

They're easy to transport, easy to make, inspire creativity, and are fun to eat... I'm talking about Wraps. 

This wrap integrates a North African ingredient with a tasty hummus.

Mediterranean Veggie Wrap

 Yield - 8 wraps

  • 1 cup uncooked whole wheat Couscous (or gluten free grain of choice)

  • 1/2 c. chopped Almonds, toasted

  • 1/2 c. golden Raisins

  • 3 c. BBQ'd Tofu, diced

  • 2 c. shredded organic Romaine Lettuce

  • 2 Tbs. diced organic Red Onion

  • 1/4 . extra virgin organic Olive Oil

  • 1/4 c. organic Lemon Juice

  • 1/2 tsp. Cumin

  • 2 Tbs. chopped organic Parsley

  • 1 tsp. grated Lemon peel

  • Salt and pepper, to taste

  • 8 GF organic Corn Tortillas or 4 whole wheat Pita Bread, split into 8 rounds

  • 1 c. homemade Hummus

  • 1 organic English Cucumber, cut into thin 4” long sticks

Cook couscous according to package directions.

In a medium bowl, gently combine couscous, almonds, raisins, tofu, lettuce and onion.

In a small bowl, whisk together olive oil, lemon juice, parsley, cumin and lemon peel. Season with salt and pepper.  Mix 1/4 cup dressing into couscous mixture.

To assemble wraps, lay bread split side up on work surface. Spread each with 2 tablespoons hummus. Spoon approximately 1/2 cup couscous mixture down center of each pita round. Add cucumbers. Drizzle with 1 tablespoon dressing.  Fold up bottom and then sides to wrap.

~ Double Health! ♥

When Eggs Meet Vegetables - à la Lebanese

Two of the main spices in Lebanese cooking are Allspice and Cinnamon.  These are used in both savory and some sweet dishes. They were made for each other in terms of flavor compliments. Third in line would be Black Pepper, followed by Cumin. This is the basic 'Omelet' in Lebanon. As with many recipes it includes fresh vegetables and aromatic spices.  I was very scrawny as a girl, and Mom used to tell me stories and feed me bites of breakfast until my plate was clean.

This was one of my favorite egg-based breakfasts, with a few slices of tomato on the side, drizzled with virgin Olive Oil pressed from our own olives. It's still a popular choice at our home.

Lebanese Garden Omelet

  • 2 Omega-3 Eggs

  • 1-1/2 Tbs. parsley

  • 1 Tbs. finely chopped organic Green Onion

  • 2 Tbs. chopped organic Tomato

  • 2 tsp. pine nuts (opt.)

  • 1/4 tsp. allspice

  • 1/8 tsp. cinnamon

  • Dash of salt

Whisk all ingredients together in a bowl.

leb omelet2

Place a sauté or omelet pan over medium-high heat, and brush lightly with organic butter just to coat bottom.

Wait 1 minute, then pour egg mixture into pan.  When edges turn light brown, turn heat to medium-low.  Fold omelet in half and cook for one more minute.

leb omelet4

Flip omelet and cook an additional 2 minutes, or until just set in the center. (you can make a small slice to peek).

Serve with fruit, non-dairy cheese, cucumber or tomato slices and whole grain bread.

~ Sahtein! ♥

Healthy Stir-fried Veggies

The important thing about sauteing any foods is to keep the oil below burn point. Foods added to the oil should not 'sizzle'.  You want to aim for 7 cups of vegetables a day (4 c. cooked).  This recipe will yield 2-3 servings, more if you have a salad with your meal.

Hoda's Healthy Stir-fried Veggies

stir fry

  • 1 inch piece of Ginger, chopped

  • 4 c. organic Broccoli, cut up

  • 4 stalks organic Celery, cut up

  • 1/2 White Onion, sliced thin

  • 6 organic Green Onions, cut in 1 inch pieces with green tops

  • 4 organic Carrots, cut up

  • 1 organic Baby Bok Choy, sliced

  • 3 cloves Garlic, minced

  • 3 tsp. Sesame oil mixed with 2 tsp. organic Virgin Olive Oil

  • 2 Tbs. Tamari or Soy sauce (gluten-free)

  • 2 tsp. Rice Wine Vinegar

  • 1/4 tsp. Stevia or 1 tsp. Birch Xylitol

  • 2 tsp. Arrowroot Powder mixed in 1/3 c. Water or Green Tea

Place a large saute pan over medium heat for 2 minutes. Pour in the oil mixture. Wait another minute then add the ginger, stirring.

When it starts to wilt add all the veggies except the Bok Choy and garlic.  Stir for a 3 -4 minutes, then cover, turn heat to low, and cook for 5 more minutes.

Add Bok Choy and stir to mix.  Cover again for 2 minutes.  Add garlic and stir.

Mix wet ingredients and add to pan, mixing with veggies for 2 minutes until they are all coated and sauce has thickened.

~ Enjoy. ♥