Cooking Class Recipes: Cooking for Breast Health

standard October 31, 2013 Leave a response
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Below are some recipes from our “Cooking for Breast Health” BYOB Cooking Class sponsored by Jenn-Air. With each class, I focus on making dishes with fresh and local ingredients that anyone can enjoy for a family dinner or a night of entertaining. 

Chef Mary Beth Madill, Mrs. G's Appliance Chef

This particular Breast Cancer Awareness Month class holds special meaning for me. I am what’s known as a previvor: My sister passed away from breast cancer and, when I tested positive for the BRCA breast cancer gene, I took preventative measures to have a double mastectomy. In addition to self-exams and regular mammograms, we can use diet and exercise as a means for prevention. The recipes below are prepared with “super foods” that have cancer fighting qualities and also taste really great! Click here to sign up for the final course this season: Gluten Free Thanksgiving on November 7th!

Roasted Broccoli Hummus
Broccoli contains sulforaphane and indoles, which have been shown to help prevent cancer, particularly in the breast and colon. Broccoli is also high in flavonoids, which have been specifically linked with significant reduction in the risk of ovarian cancer.
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Ingredients
  1. • ½ pound roasted broccoli & 1 roasted garlic clove (drizzle with olive oil, sprinkle with salt, red pepper flakes and roast at 400 degrees for about 20 minutes.)
  2. • 1-15 oz can white beans or garbanzo beans – drained, reserve liquid
  3. • ¼ cup olive oil
  4. • ¼ cup liquid from canned beans
  5. • ½ lemon – juiced
  6. • ½ teaspoon lemon zest
  7. • 2 tablespoon Tahini
  8. • 1 teaspoon sea salt
  9. • ½ tablespoon fresh ground black pepper
Instructions
  1. 1. Place all ingredients in a food processor.
  2. 2. Pulse to combine ingredients, then process until smooth.
  3. 3. Transfer to bowl and serve.
Mrs. G's Appliance Chef http://appliancechef.mrsgs.com/
Lentil and Vegetable Stew
Small, lens shaped dried lentils are one of the beans richest in cancer-blocking fibers called isoflavones and lignan. Lentils come in a variety of colors and include green, brown and red. Green and brown lentils tend to contain the highest levels of nutrients and fiber. Lentils are also rich in the B vitamins, folate and all major minerals, particularly iron and zinc.
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Ingredients
  1. • 1 cup chopped onion
  2. • 2 cloves fresh garlic - minced
  3. • ¼ cup olive oil
  4. • 4-6 fresh carrots – sliced ½ inch thick
  5. • 1 cup chopped celery
  6. • 1 1/2 cups bell peppers, sliced or diced
  7. • 3 cups sliced mushrooms (Any variety will do; feel free to mix and match. I used button mushrooms, portabellas, shiitakes.)
  8. • 2 cups dried lentils (I use 1 ½ cups of green lentils and ½ cup of red lentils)
  9. • 1 1/2 tsp ground cumin
  10. • 6 cups vegetable broth
  11. • 1 – 15oz can diced tomatoes
  12. • 3 cups of fresh baby spinach or 1 box of frozen chopped spinach (thawed and drained)
  13. • 1 ½ tablespoons grated lemon zest
Instructions
  1. 1. Heat a large saucepan, and then add the oil and onion. Sauté 5 minutes, until onions begin to brown. Add the garlic, peppers, carrots, and celery, and cook 5 more minutes. Then add mushrooms, lentils, cumin, vegetable broth and diced tomatoes. Cook 15 minutes over medium heat, stirring occasionally.
  2. 2. Cover and cook on low until the lentils are soft and have absorbed most of the liquid– it takes about an hour on the stovetop.
  3. 3. Add spinach and lemon at the very end, and cook 2-3 minutes until the spinach wilts. This recipe makes 6 servings.
Mrs. G's Appliance Chef http://appliancechef.mrsgs.com/
Wheat Berry Salad with Dried Cranberries
Cherries (both dried and fresh) contain fiber, vitamin C, and potassium. Walnuts contain omega-3 fats and high amounts of polyphenols and phytochemicals, which are known for their cancer-fighting properties. Wheat berries are also a rich source of fiber, vitamins, minerals, and phytochemicals.
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Ingredients
  1. • 1 1/2 cups hard wheat berries
  2. • 3/4 cup chopped walnuts
  3. • 2 stalks celery, finely chopped
  4. • 1/2 cup tart dried cherries, chopped
  5. • 1 scallion, white and green parts, chopped
  6. • 1/2 cup finely chopped parsley leaves
  7. • 3 tablespoons olive oil
  8. • 2 tablespoons lemon juice
  9. • Salt and freshly ground black pepper
Instructions
  1. 1. In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender.
  2. 2. Drain and let cool.
  3. 3. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.
  4. 4. In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice.
  5. 5. Season, to taste, with salt and pepper.
Mrs. G's Appliance Chef http://appliancechef.mrsgs.com/

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