Recipes from the Healing Foods Kitchen
Healing Foods Kitchen | July 28, 2006
During Katie Couric's tour of the Moores UCSD Cancer Center, she dropped in on a cooking class at the Healing Foods Kitchen and taste-tested the day’s lesson – Cold Carrot Soup with Red Pepper & Mint and Crunch Bok Choy Salad. The recipes are below.
The Healing Foods Kitchen is part of the Cancer Prevention and Control Program, and it offers cooking classes on how to prepare easy, healthy and delicious recipes using foods that promote health and help fight disease.
The classes evolved from those created for the federally funded Women’s Healthy Eating and Living (WHEL) Study led by registered dietician Vicky Newman, with creative input from Susan Faerber, WHEL Study project director.
More about the Healing Foods Kitchen.
COLD CARROT SOUP WITH RED PEPPER & MINT
2 cups sliced carrots
1 small unpeeled apple, cut in four
1 medium onion, sliced
1 cup canned chicken broth, diluted with ¾ cup water
1 garlic clove, peeled
1¾ tsp. cumin
¼ tsp. black pepper
¼ tsp. turmeric
1 cup carrot juice
¼ cup grated carrot
1 large red bell pepper, diced
¾ cup plain nonfat yogurt
¼ cup chopped red onion
2 tbsp. chopped fresh mint (1 tsp. dried)
1 small fresh red chili pepper,
1. In a large saucepan, combine the carrots, apple, onion, diluted broth, garlic, cumin, pepper, and turmeric. Cover and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until the vegetables are very tender, about 15 to 20 minutes.
2. Ladle soup into a food processor or blender, and puree until smooth. Pour into a bowl, mix in carrot juice, cover, and chill.
3. In a small bowl, stir together the grated carrot, bell pepper, yogurt, red onion, mint, chili pepper, and salt. Cover and chill until serving time. (Omit or use less chili pepper if you prefer less “heat.”)
Makes 6 1-cup servings. Each serving provides about 125 calories, 6 g protein, 1 g fat, 4 g fiber.
CRUNCHY BOK CHOY SALAD
2 Tbsp sugar
3 Tbsp cider vinegar or seasoned rice vinegar
3 Tbsp low-sodium soy sauce
1 Tbsp peanut butter
½ tsp curry powder (or to taste)
¼ tsp crushed red pepper (or 1/8 tsp cayenne)
1 3-oz package ramen noodles, crumbled (discard seasoning packet)
¼ cup dry-roasted peanuts
3 cups bok choy (include stalks and greens), thinly sliced
1 cup red bell pepper cut in thin strips
½ cup shredded carrot
½ cup green onions, diagonally cut
Combine dressing ingredients in a large bowl, stirring with a whisk, and set aside. Combine crumbled noodles, peanuts, bok choy, and the remaining ingredients in a large bowl. Drizzle dressing over the salad, tossing gently to coat. Serve immediately.
Yield: 5 (1-cup) servings. Each serving provides about 170 calories, 7 grams protein, 6 grams fat, 3 grams fiber, and 25 grams carbohydrate. Count each serving as 1 ½ vegetable servings.
Makes 6 1-cup servings. Each serving provides about 125 calories, 6 g protein, 1 g fat, 4 g fiber. Count each serving as 1½ vegetable servings, 1/6 Fruit serving & 1/6 juice serving on your Weekly Food Checklist.