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  • Description: Ingredients:
    Marinade:

    4 tablespoons soy sauce

    1 tablespoon ginger

    1 tablespoon garlic

    Soup:

    2 chicken breasts

    3 tablespoons ginger

    1 and 1/2 tablespoons garlic

    1/2 medium onion

    3 cups chicken broth

    1 chayote squash, cubed

    2 cups chopped kale

    salt and pepper

    ~ 3 tablespoons cornstarch
    Directions:
    4 tablespoons soy sauce

    1 tablespoon ginger

    1 tablespoon garlic

    Marinate chicken for approximately 20 minutes.

    Bake chicken at 350 F to internal temperature of 165 F; set aside and rest.

    Sauté onion, garlic, and ginger.*

    Add chicken broth; bring to boil.

    Add cubed chayote and simmer till tender. Substitute zucchini if chayote is unavailable.

    Add slurry of cornstarch (l tablespoon per cup liquid) to achieve desired soup thickness.

    Add cubed chicken.

    Add kale and simmer until wilted.

    Salt and pepper to ta...
  • Description: Ingredients:
    1 medium sweet potato, baked and mashed

    2 tablespoons ground flax seed

    1/4 cup skim milk (or unsweetened almond milk)

    1/4 cup canola oil

    1 tablespoon vanilla extract

    1/2 cup brown sugar

    2 cups whole wheat flour

    3/4 teaspoon cinnamon

    1 teaspoon baking soda

    1/2 teaspoon salt

    1 cup rolled oats

    1/2 cup almonds, slivered

    3/4 cup dried cranberries
    Directions:
    Heat oven to 450 F.

    Wash sweet potatoes and pierce with a fork. Bake them for about an hour.

    Cool then slice sweet potatoes in half and scoop flesh into a large bowl and mash.

    Preheat oven to 350 F and lightly grease baking sheets.

    In a large bowl, combine sweet potato purée, ground flax seed, milk, oil, vanilla and brown sugar.

    Sift flour, spices baking soda, and salt and stir until incorporated.

    Fold in oats, almonds, and dried cranberries.

    Scoop onto baking sheet and bake ...
  • Description: Ingredients:
    2 apples, cored and cubed

    2 tablespoons lemon juice

    2 cups rolled oats

    1 cup plain nonfat yogurt

    1/2 teaspoon cardamom

    3/4 cup fresh blueberries

    1 cup skim milk

    1 teaspoon cinnamon

    1/4 cup sliced almonds, toasted
    Directions:
    Preheat oven to 400 F.

    Toss apple cubes with lemon juice and spread over sheet pan. Roast for 20 minutes or until soft.

    Meanwhile, stir together all other ingredients. Add roasted apples, then refrigerate for 2+ hours until thickened.

    Top with fresh blueberries and more toasted almonds.
    Yield:
    6 servings (8-ounce portions)
    Nutrition Tip:
    Considered one of the most popular fruits in the world, apples have been around since 6,500 B.C. and date back to present day Kazakhstan. Today, there are 7,500 varieties worldwide, and are most commonly consumed raw as a delicious and filling go-to snack. Try making homemade low-sugar apple sauce, bake th...
  • Description: Ingredients:
    3 leeks (white and light green parts only), cleaned and chopped

    2 teaspoon olive oil

    4 cups low-sodium vegetable broth

    4 medium russet or Yukon potatoes, peeled and cubed

    2 celery stalks, chopped

    1 small white onion, diced

    2 cloves garlic, minced

    2 teaspoon fresh thyme, finely chopped (or 1/2 teaspoon dried thyme)

    2 teaspoon fresh rosemary, finely chopped (or 1/2 teaspoon dried rosemary)

    3/4 teaspoon salt

    1/2 teaspoon pepper

    1/2 cup milk or coconut milk
    Directions:
    In a large pot, over medium heat, add olive oil, leeks and onion; cook for 5 minutes or until softened. Add garlic and cook for one more minute.

    Pour in vegetable broth, potatoes, and celery and bring to a boil. Reduce heat to medium-low and simmer covered for 30 to 40 minutes, or until vegetables are tender.

    Add thyme, rosemary, salt and pepper to soup. Using an immersion blender or food processor, ble...
  • Description: Ingredients:
    1 cup refrigerated vanilla or chocolate milk

    1/2 cup Greek yogurt

    1 scoop protein powder

    3/4 cup fresh or frozen fruit, such as cherries, berries, or cut-up pieces of peach or melon

    1/2 banana, fresh or frozen
    Directions:
    Combine all ingredients in blender.

    Blend on high speed for two minutes or until all of the ingredients are smooth and creamy. For a thicker shake, add a few ice cubes.
    Yield:
    1 serving
    Nutrition Tip:
    Being tired is common during cancer treatment. Fatigue can make meal preparation exhausting, and when you are finished with preparation, you may not even feel like eating. When you are most fatigued try creating quick and easy nourishing recipes like this smoothie. This yogurt protein smoothie is both refreshing and nutritious. You can even prepare smoothies the night before an appointment and re-blend in the morning before heading out.

    When choosing a protein powder, read the ingr...
  • Description: Ingredients:
    1 cup shredded carrots

    1 cup shredded zucchini

    3 eggs

    1 cup rolled oats

    1/2 cup all-purpose flour

    1 tablespoon baking powder

    2 teaspoon cinnamon

    1/2 teaspoon cream of tartar

    1 teaspoon salt

    1 and 1/2 cups whole wheat flour

    3/4 cup olive oil

    1 cup applesauce

    1/2 cup maple syrup

    1 teaspoon vanilla extract

    1/4 cup pumpkin seeds
    Directions:
    Preheat oven to 350 degrees. Grease a muffin pan with cooking spray.

    Mix dry ingredients in a large bowl and set aside.

    In a separate bowl, whisk eggs, oil, vanilla extract, applesauce, and maple syrup. Stir in zucchini and carrots.

    Add the wet ingredients to the dry ingredients and stir.

    Fill muffin tin 3/4 full and top with pumpkin seeds and bake for ~20 min, or until an inserted toothpick comes out clean.
    Yield:
    20 muffins
    Nutrition Tip:
    Carrot’s claim to fame is eye health ...
  • Description:
    Sheetali (Cooling Breath) may help cool the body and regulate stress-induced heat.

    Here's how to do it:

    Sit upright in a comfortable posture.

    Roll the sides of your tongue upward to form a tube.

    Inhale deeply and slowly through the tongue “tube,” feeling the air cool as it passes.

    Close your mouth, optionally hold briefly, and exhale gently through the nose.

    Begin with 5–10 rounds (2–3 minutes), gradually extending up to 10–15 minutes.

    Benefits:

    Cools body temperature – especially helpful in hot weather or after intense activity

    Calms the nervous system – stimulates the parasympathetic (“rest and digest”) response, reducing stress and anxiety

    Lowers blood pressure & heart rate

    Improves digestion – alleviates acidity and enhances metabolic balance

    Boosts mental clarity & mood – reduces irritability

    Skin & inflammation support – may soothe rashes and internal infl...
  • Description:
    Bumble Bee Breath (or Bhramari) soothes the mind, reduces tension, and may benefit sleep and migraines.

    Here's how to do it:

    Sit comfortably and close your eyes.

    Inhale deeply through your nose.

    As you exhale, hum gently like a bee (a soft "mmmm" sound).

    Option: Place your fingers lightly on your face—thumbs on the ears, fingertips on your forehead and cheeks—for a more internal focus.

    Repeat for 5–10 rounds or about 1–5 minutes.

    Benefits:

    Reduces stress & anxiety

    Lowers heart rate and blood pressure while increasing parasympathetic (calming) activity

    Improves focus & sleep

    The vibration soothes the nervous system, making it great before bed or during high-stress moments

    Helps with anger, tension, and migraines
  • Description:
    4-7-8 Breathing may be an effective technique for reducing anxiety and promoting sleep.

    Here's how to do it:

    Sit or lie down with your back straight.

    Close your eyes and relax your tongue, placing it against the roof of your mouth, just behind your upper front teeth.

    Exhale completely through your mouth, making a "whoosh" sound.

    Inhale quietly through your nose for 4 seconds.

    Hold your breath for 7 seconds.

    Exhale completely through your mouth (whooshing) for 8 seconds.

    Repeat for 4 full cycles to start.

    Tips:

    Do it twice a day (morning and night) for best results.

    Start slowly — especially if holding your breath for 7 seconds is hard at first. (start 4,5,6)

    It’s normal to feel a bit lightheaded in the beginning.

    Benefits:

    Activates the parasympathetic nervous system, promoting relaxation

    Helps you fall asleep faster

    Can lower blood pressure...
  • Description:
    We teach simple, evidence-based breathing techniques to support relaxation and well-being. These practices may help reduce stress, improve focus, boost energy, and more.

    Visit the MyZakim Digital Library or our YouTube playlist to watch! 
  • Description:
    Explore how creative arts activities can support relaxation to help you feel better and connect with others in the Dana-Farber community by joining the Zakim Center's monthly Creative Arts Online Workshops via Zoom. Materials will be provided and no experience is necessary to participate, but space is limited and registration is required.
    *These programs are open to Dana-Farber patients and caregivers.



    Please note that our March workshops are at capacity and now closed.

    Paper Quilling and Abstract Art, with the MFA

    Wednesday, Mar. 18, 11 a.m. - 12:30 p.m. ET

    Join us this March as we bask in vibrant colors and swirls. Inspired by a selection of colorful abstract art on view at the Museum of Fine Arts, we’ll learn about paper quilling and will make our own vibrant and colorful artwork. Brighten up the end of winter with this calming and meditative art project.


    *Have paper and a pencil handy if you would like to sketch ...