Mock Tuna Salad
makes 4 wraps
- 1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans
- 1/2 cup finely chopped or grated carrot
- 1/2 cup finely chopped celery
- 1/2 red onion finely chopped
- 2 to 3 tablespoons dairy- and egg-free mayonnaise substitute
- 1 tablespoon stone-ground mustard
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Finely chopped fresh dill
- 4 large romaine lettuce leaves, nappa cabbage or collard greens
- 1 medium tomato, sliced, or 6 to 8 cherry tomatoes, cut in half
Drain beans, then mash with a fork or potato masher, leaving some chunks. Add remaining ingredients and mix well. Place about 1/4 cup of the mixture on each lettuce leaf. Add tomato, then roll the leafy green around the filling and serve.
Banana Collard Wraps
makes 1 wrap
1 collard leaf 1 teaspoon to 1 TBS nut butter (almond, peanut, or sunflower)
Sprinkle of cinnamon and/or nutmeg
Sprinkle of rolled oats or your favorite granola
|Sprinkle of raisins (about 1 teaspoon to 1 tablespoon)
½ to 1 banana or several apple slices (depending on the size of the collard)
1. Lay the leaf flat and remove the tough center stem.
2. Thinly spread the leaf with nut butter, and sprinkle with cinnamon, oats and raisins.
3. Add the banana (you may need to cut the banana length wise to make it thinner for small collard leaves) or apple slices.
4. Fold the short end of the collard green over the filling and begin to tightly roll up the collard until you reach the end. Lay the wrap seam-side down on a plate.
Chocolate Tofu pudding
Directions Makes 4 half-cup servings
1 pound soft silken tofu (16 ounces) 2 tablespoons cocoa powder
1/4 teaspoon salt 1/3-1/2 cup maple syrup (to taste)
1 teaspoon vanilla extract
Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.
Per 1/2-cup serving:
calories: 150; fat: 3.5 g; saturated fat: 0.7 g; calories from fat: 21%; cholesterol: 0 mg; protein: 8.4 g; carbohydrates: 22.3 g; sugar: 17.5 g; fiber: 1 g; sodium: 191 mg; calcium: 58 mg; iron: 1.9 mg; vitamin C: 0 mg; beta-carotene: 0 mcg; vitamin E: 0.2 mg
Recipe from Jennifer Raymond, found in Patricia Bertron’s book, Healthy Eating for Life to Prevent and Treat Diabetes
I know it sounds strange adding Peas to Guacamole, however, it’s delicious and adds so much nutrition! TRY IT before you decide.
Directions Makes 2 1/2 cups
1 cup frozen green peas 1 ripe avocado, peeled 1/2 cup mild salsa
1 clove garlic, minced 1 scallion, minced (optional) juice of 1 lemon
1/2 teaspoon cumin 1 tablespoon fresh cilantro, chopped (optional)
salt and pepper, to taste
Thaw peas. Cut avocado into large chunks. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture is desired, in a food processor or vitamix.
Mix in salsa, garlic, scallion (if using), lemon juice, cumin, and cilantro (if using.) Add salt and pepper to taste.
Per 1/2-cup serving:
Calories: 76; Fat: 4.4 g; Saturated Fat: .6 g; Calories from Fat: 96.8%; Cholesterol: 0 mg
Protein: 2.4 g; Carbohydrates: 8.4 g; Sugar: 2.2 g; Fiber: 3.2 g; Sodium: 472 mg;
Calcium: 22 mg; Iron: 1 mg; Vitamin C: 7.2 mg; Beta-Carotene: 380 mcg
Vitamin E: .8 mg
From The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal Barnard
Jicama Salad~ Saladmaster Machine!
1 Jicama #2 cone cilantro, to taste ¼ Red onion #4 cone
1 peppers 3 roma Tomatoes 6 Radishes #4 cone
1 cup Corn, frozen 1 can black beans 2 Lime
1 can mild green chilies
Mix all ingredients and enjoy!
This is delicious on the Tacos to ad flavor and depth.
Black Bean Spread
This simple bean dip is versatile and virtually fat-free. Keeping your fat intake low is crucial for keeping hormone levels within healthy limits to lower breast and prostate cancer risk. Add cumin to this recipe for added flavor and antioxidants. Enjoy this dip on crackers, raw vegetables, or as a sandwich spread.
Directions Makes 6 servings
1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups of cooked beans
1 cup salsa
1/2 teaspoon ground cumin (optional)
Combine beans and salsa in a food processor or blender and process until smooth. Add cumin, if using
Per serving (1/6 of recipe):
81 Calories, 0.4 g Fat, 0.1 g Saturated Fat, 4.2% Calories from Fat, 0 mg Cholesterol, 4.7 g Protein, 15.4 g Carbohydrate, 2.7 g Sugar, 3.8 g Fiber, 280 mg Sodium, 47 mg Calcium, 1.6 mg Iron, 6.4 mg Vitamin C, 172 mcg Beta-Carotene, 0.6 mg Vitamin
1 package Tempeh ½ onion 2 cloves garlic
1 tomato Serrano Peppers 4 – 6 Mushrooms
Taco Seasoning taco shells Spinach
tomato diced onion Salsa
Preheat skillet and sauté garlic, onion, peppers and mushrooms. Add tempeh and taco seasoning mix.
Use the spinach in replacement of lettuce.
Quinoa and Vegetables:
- 1 cup of quinoa
- 1 cup of water
- ¼ bell pepper
- ¼ cup of frozen peas
- ¼ cup zucchini – #2 cone
In a small sauce pan bring water to boil. Add vegetables and simmer until water is all absorbed.
Let’s face it… the entire class was a favorite!
Polenta crusted salmon
- 4oz Salmon
- salt and pepper to taste.
In a flat plate pour ½ cup of polenta, season the Salmon with salt and pepper and coat it with the polenta. Warm 1 tbs of olive oil in a skillet, set the salmon in and cook for approx. 3 to 5 minutes on each side.
This was another Class favorite!
Light, Refreshing and great for your body!
- 2 cups arugula greens,
- 1 can Kidney beans (rinsed),
- Cucumber – #4
- Radish #4
- ¼ red onions #4
- 5 cherry tomatoes
In a large bowl add all the ingredients and mix with dressing.
- 1tbs white vinegar
- 1tbs agave
- ¾ tsp lemon juice
- salt and pepper to taste