Journey to Health TV Airs on the Belfast Public Access channel, Thursdays at 7:00 pm
This soup is made with a variety of root vegetables and supplies an assortment of cancer-fighting antioxidants to help prevent free radical damage. Rutabaga is a type of cruciferous vegetable; it contains the antioxidants beta-carotene and sulforaphane, which are particularly important for protecting against breast cancer. This recipe also includes a variety of healthful spices, such as turmeric and curry powder, which contain the cancer-fighting compound curcumin.
3½ to 4 cups water or vegetable broth
1 large onion, diced
½ teaspoon ground ginger
½ teaspoon ground cumin
½ teaspoon ground turmeric
1/8 teaspoon crushed red pepper flakes or cayenne
1 medium rutabaga, peeled and diced
1 large russet potato, unpeeled, scrubbed, and diced
1 large sweet potato, unpeeled, scrubbed, and diced
2 large carrots, diced or cut into half-moons
1½ teaspoons salt
4 cups spinach, chopped
Watermelon Mint Salsa
2 cups chopped seedless watermelon
2 tablespoons lime juice
1 cup diced seeded tomato
Minced seeded jalapeno to taste
1 tablespoon minced fresh cilantro
1 tablespoon minced fresh mint
½ cup chopped fresh scallion
Toss ingredients together, cover, and refrigerate until ready to serve.
Cajun Chicken Cutlets
2 tablespoons vegetable oil
2 tablespoons granulated garlic
2 tablespoons mild chili powder
2 tablespoons ground cumin
2 tablespoons sweet paprika
6 boneless skinless chicken cutlets
Mix together the spices. Coat the chicken cutlets with the spice mixture. Heat a non-stick skillet over medium high heat and place chicken breasts in pan. Blacken on both sides and sauté just until cooked through. Top with Watermelon Mint Salsa and serve immediately. Serves 6.
1 tbs Canola oil
2 heaping cups of Chinese cabbage, julienned
3 heaping cups of red pepper, julienned
2 heaping cups of carrots, shredded
2 cups Chinese snow peas, julienned
5 cups cooked chicken, boneless
2 tbs cilantro, chopped (optional)
½ cup Asian Barbecue Sauce (see recipe below)
Dozen whole wheat 10-inch tortillas (may also be served on brown rice)
Place oil in a sauté pan on high heat. Add the Chinese cabbage, red pepper and carrots. Saute 3 to 4 minutes. Add snow peas. Add the chicken and toss together. Add the cilantro and barbecue sauce. With tongs or a slotted spoon, drain the excess juice, and place 1 ½ cups of the cooked mixture at the bottom of the tortilla. Fold the bottom of the tortilla over and roll it up. Serve. 346 calories, 23.9 g protein, 40.3 g carbohydrate, 7.9 g total fat, 0.6 g saturated fat, 4.9 g dietary fiber.
Asian Barbecue Sauce
1 cup mild barbecue sauce
1 cup smoky barbecue sauce
½ cup pineapple juice
¼ cup hoisin sauce
3 tbs orange marmalade
1 tbs teriyaki sauce
¼ tsp five-spice powder
Combine above ingredients in saucepan. Bring mixture to a boil, stirring to blend thoroughly. Reduce heat to simmer for 30 minutes. Use sauce to glaze grilled meats and poultry. Allow 2 1.2 ounces for each serving of meat.
2 large tart apples, peeled and sliced
½ cup fresh or frozen cranberries
¾ cup Grape-Nuts cereal or any high fiber whole wheat cereal
¾ cup rolled oats
½ teaspoon cinnamon
1/3 cup brown rice syrup
2/3 cup apple juice
¼ teaspoon cornstarch or arrowroot
Preheat oven to 350 degrees.
Arrange apple slices in a 9” x 9” baking dish, then sprinkle with cranberries.
In a bowl, mix cereal, oats and cinnamon, then stir in brown rice syrup. Spread evenly over apples.
In a small bowl or measuring cup, mix apple juice and cornstarch or arrowroot, then pour evenly over other ingredients.
Bake for 50 minutes, or until apples are tender.