Meeting with new clients today brought this book into my awareness:
“Anticancer: A New Way of Life,” by David Servan-Schreiber.
Scroll down to see recipes I designed for (G and S), based on this book, the food in their kitchen and their likes and dislikes.
G and S (my clients) reached out to me because they want to bring this book into their lives — specifically in the way they cook and eat. During our consultation today they mentioned this book several times. And as I page through it now, I, too, can appreciate David’s approach because his pieces of the puzzle are the same that I found to be relevant in my health, wellness, quality living:
- returning to the food of yesteryear (page 66)
- avoiding high glycemic foods, using sweeteners like xylitol, coconut sugar (pages 70, 71)
- paying attention to the food chain (page 72)
- the mind-body link (page 154)
- employing yoga and meditation (page 162)
- giving attention to emotional wounds (page 175)
- and so much more
After they shared their objectives and we talked about a couple of health issues, then G and S asked how I can help them today. My mind immediately went to their kitchen, wondering what they have in the fridge, the pantry. So — I suggested that I create a menu using the food that they currently have (in the pantry, in the fridge). They loved the idea. I took inventory, identified some foods, threw out a couple of rancid oils, gave ideas as to how to organize.
Here are my ideas, based on their foods (see the list, below the recipes), the foods in the Anticancer book and based on their likes and dislikes (they completed my intake forms). These meals can be a main item for lunch or dinner. Each dish builds on the previous one using leftovers. The recipes for each are listed below.
Meal #1: Kale and Carrot Salad with Fat Free Spinach Pesto (recipes below, serve with soup)
Meal #2: Egg Frittata with leftover kale salad and pesto (recipe below, serve with fresh tossed salad)
Meal #3: Tuna Egg Salad with leftover egg frittata (recipe below)
Idea #4: Brownies made with brownie mix and mashed black beans. Can’t taste the beans, promise.
Click here for recipe.
Meal #1: KALE and CARROT SALAD
1. Mix well, best with hands, massaging the salt into the veggies:
- 2 bunch kale leaves, very thinly sliced (juice the stems)
- 1 bunch green onions, thinly sliced
- 1 carrot, grated
- 1-inch fresh ginger, minced
- 1-2 tsp sea salt
2. Let sit (marinate) for 15 minutes or refrigerate up to 2 days.
3. Toss and serve with one or more of the following:
- Fat Free Spinach Pesto, see recipe below
- chopped almonds
- sliced orange
- sliced tomatos
- soaked, sliced sea weed
NOTE: If the kale is too salty after marinating it can be rinsed (do this before adding any other goodies).
FAT FREE PESTO
Put ingredients in food processor in order given, blend to desired texture:
- 1 tbls Bragg’s amino acids
- 1 tsp vinegar (rice vinegar, balsamic)
- 1 tsp fresh thyme leaves
- 1 garlic clove, minced
- 2 cups spinach (or arugula and or fresh basil and or fresh dill)
- 1 cup chopped lettuce (or baby greens) (optional)
- 1 bunch parsley, leaves only (optional)
- 1 cup chopped green bell pepper (optional)
- 1 cup chopped cucumber (peeled first) (optional)
- salt and pepper to taste
- more Bragg’s, vinegar, thyme, garlic to taste
- Optional: 1 tbls olive oil, or to taste
Meal #2: Egg Frittata with leftover kale salad and feta cheese
1. Turn oven to 350 degrees.
2. Mix ingredients well in bowl:
- 6 eggs
- 1 cup broth
- leftover pesto and kale salad, chopped small
- 1 cup any other veggies, thinly sliced (brussels sprouts, broccoli florets, spinach, carrots, onions, bell peppers)
3. Put mixture in buttered 9×13 baking dish and top with:
- 2 handfuls chopped olives
- 2 handfuls chopped shallots
- 2 handfuls feta cheese (optional)
4. Bake for 30 minutes or until firm.
5. Serve with choice of:
- dijon mustard
- more olives
- cherry tomatoes
Meal #3: Tuna (or Salmon) Egg Salad
In mixing bowl, mix well:
- canned tuna or salmon (and liquid)
- leftover egg frittata, chilled and chopped
Serve with choices of:
- cooked rice pasta elbow noodles —- or serve with cooked rice (or quinoa) in romaine lettuce boats
- white wine orange reduction sauce (see recipe below)
- chopped apples (best dipped in lemon or lime juice)
- green onions
WHITE WINE ORANGE REDUCTION SAUCE
This is “piccata”-like sauce is a concentrated salty sweet glaze, best to be consumed in small amounts.
1. In sauce pan, bring to simmer, then reduce heat to low and cook until reduced to 1/3 the liquid, about 20 minutes:
- 1 cup orange juice (about 2 oranges)
- 1 cup white wine (and or vermouth)
- 1 handful sliced shallots
- 1 handful chopped green olives
2. Meanwhile, in small bowl, mix well, let dissolve, set aside:
- 2 tbls cold water
- 1 tbls kudzu powder
3. When sauce is reduced by 1/3 the original amount then bring the temperature back to a simmer and pour in the kudzu mixture, stir constantly, not fast though as that will cool down the temp too much.
4. Cook for 3 minutes or until the sauce is thickened.
5. Serve warm or chilled.
Foods in their kitchen:
- cherry tomatoes
- green onions
- tender greens
- brussels sprouts
- bee pollen
- olive oil
- truffle oil
- goat feta
- rice milk
- almond milk
- coconut milk
Boxes, bags and cans:
- black beans
- tikki marsala
- stewed tomatoes
- TJ’s Gluten Free Brownie mix
- wild rice
- red rice
- basmati rice
- rice pasta
- elbow noodles
NOTE: There were dry foods in canisters, yet I failed to write them down, and now I cannot recall what they were.
We’ll make lunch during our next session. I’ll show them my approach to efficiency and creativity to meet their objectives:
- G = simple, healthy, easy to cook meals
- G = incorporating the principles of the “Anticancer book”
- G = immune boosting foods
- S = fundamental education of what and how to put food together
- S = freeform creative way of cooking
- S = healthy digestion