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  • Description: Ingredients:
    1 cup whole-wheat flour

    1 1/2 teaspoons baking powder

    1 tablespoon cinnamon

    1/2 teaspoon nutmeg

    2 eggs, beaten

    2 tablespoons brown sugar

    1/2 cup pumpkin purée

    1/4 cup finely diced pears

    1 teaspoon oil (i.e. canola, coconut)
    Directions:
    Mix together flour, baking powder, cinnamon, and nutmeg.

    Beat together eggs and sugar.

    Add in the flour mixture.

    Fold in the pumpkin and pear.

    Pour batter into a hot waffle iron coated with oil and cook until waffles are crisp and browned.

    If desired, top waffles with slices of leftover pear and chopped walnuts.
    Yield:
    3 servings
    Nutrition Tip
    Many of the nutrients found in whole grains have cancer preventive properties. Diets high in whole grains may decrease cancer risk in general, specifically colon cancer.

    An analysis of 40 studies on whole grains and cancer risk found that people who ate more whole gr...
  • Description: Ingredients:
    7 whole eggs

    2 cups chopped spinach

    1 large russet potato, peeled and sliced

    1 cup chopped red bell pepper

    1 cup sliced white onion

    2 teaspoons dried rosemary

    2 teaspoons minced garlic

    4 ounces reduced fat feta, crumbled

    1/2 teaspoon black pepper

    1 tablespoon olive oil, divided
    Directions:
    Sauté potato, onion, bell pepper, and rosemary over medium heat for 10 minutes with less than 1/2 tablespoon oil.

    Stir in spinach and garlic for 1 minute. Remove from heat.

    Beat eggs in large bowl. Add vegetables, black pepper, and feta cheese.

    Preheat broiler.

    Place cleaned 10” skillet on burner over medium heat. Coat skillet with remaining oil, pour in egg mixture, and cook for 4 minutes.

    Move skillet to broiler and broil for 3 minutes.

    Slide frittata onto plate and cut into 6 wedges.
    Yield:
    6 servings
    Nutrition Tip
    One of the vegetables we us...
  • Description: Ingredients:
    1 can (15 ounces) chickpeas (garbanzo beans), rinsed

    1/2 cup celery, chopped

    1/2 cup red bell pepper, chopped

    1/4 cup carrots, chopped

    2 teaspoons garlic, minced

    2 teaspoons fresh dill, minced

    2 teaspoons lemon juice

    2 tablespoons vegan mayonnaise or avocado

    1 1/2 teaspoons yellow mustard

    1 teaspoon nutritional yeast or cashews, chopped

    2 teaspoons chili pepper flakes

    2 teaspoons Mrs. Dash or salt

    Ground black pepper, to taste

    To serve:

    1 cup carrot, slices

    1 cup cucumber, slices
    Directions:
    Pulse drained chickpeas in a food processor.

    In a large bowl combine mashed chickpeas with remaining ingredients, mix, and serve with carrot and cucumber slices.
    Preparation Time | Yield:
    15 min | 6 servings
    Nutrition Tip
    Looking for a way to add more colors in your diet? Try pumping up the vegetables in your favorite dishes. Adding...
  • Description: Ingredients: Millet
    1 cup dry millet

    3/4 teaspoon salt

    1 tablespoon extra-virgin olive oil
    Vinaigrette
    3 tablespoons seasoned rice vinegar

    3 tablespoons drained juice of mandarin oranges

    1/2 cup extra-virgin olive oil

    1 teaspoon honey

    1/2 teaspoon ground pepper
    Salad
    1 cup thawed shelled edamame

    3/4 cup diced red onion

    1/2 cup diced red pepper

    1/2 cup snow peas, cut on the bias, strings removed

    1/4 cup chopped fresh mint

    3/4 cup diced avocado (about 1 medium-sized avocado)

    2 tablespoons lime juice

    1 cup mandarin orange segments, packed in 100% fruit juice, drained

    1/2 cup shredded kale
    Directions:
    Millet: Bring 2 cups water and 3/4 teaspoon salt to a boil in a medium pot. Rinse 1 cup millet in a fine mesh sieve until water runs clear; drain. Add millet to pot and return to a boil. Cover and reduce heat to medium-low, and simmer until all water is ab...
  • Description: Ingredients:
    8 cups mesclun salad greens

    1 cup diced butternut squash

    2 ounces goat cheese

    1/4 cup golden raisins

    1 cup black beans (canned, rinse before adding)

    1 cup chickpeas (canned, rinse before adding)

    1/4 cup shelled pumpkin seeds

    1/4 cup red onion, sliced

    1/4 cup apple cider vinegar

    1/2 teaspoon salt

    1/3 cup olive oil

    1/4 teaspoon black pepper (freshly cracked)

    1 tablespoon Dijon mustard
    Directions:
    Preheat oven to 375 degrees.

    Dice butternut squash and lightly coat in 1 tablespoons olive oil and 1/4 teaspoon salt.

    Roast on a sheet pan until tender, about 15-20 minutes.

    In a small bowl, whisk together the apple cider vinegar, olive oil, Dijon mustard, salt, and pepper; set aside.

    Remove squash from oven and let it cool.

    Place 2 cups of mesclun lettuce in a large bowl to mix. Add the 1/4 cup butternut squash, 1/4 cup black beans, 1/4 cup chickp...
  • Description: Ingredients:
    1 (16-ounce) can pumpkin purée

    1 (3-ounce) package vanilla or lemon pudding

    1 cup milk

    1 teaspoon ground cinnamon

    1/2 teaspoon ground ginger

    1/4 teaspoon ground cloves

    dash ground nutmeg
    Directions:
    Combine all ingredients together and chill.

    Add bananas, nuts, or coconut flakes if desired.
    Yield:
    4 servings (1 cup each)
    Nutrition Tip
    Pumpkins are a fantastic source of beta-carotene and the lesser known alpha-carotene, both antioxidant-based phytonutrients. Carotenoids produce the vibrant orange color pumpkins are so well known for, and regularly consuming these beautiful vegetables, may help reduce the risk of certain cancers.

    To cook fresh pumpkin, pick the ones called "pie pumpkins" or "sweet pumpkins." These are smaller, sweeter, and less stringy than the typical jack-o-lantern pumpkins.

    When carving the pumpkin, don't throw out those seeds: they contain fiber, ir...
  • Description: Ingredients:
    3 1/2 pounds butternut squash, peeled and cut into 1-inch chunks

    2 ounces orange juice

    1 ounces water

    2 ounces honey

    dash of allspice powder
    Directions:
    Bake squash in a 300 F oven for 30 minutes or until just slightly tender.

    In a bowl, mix the orange juice, water, honey, and allspice and whisk together.

    Brush the orange juice mixture over the squash, and continue baking for another 15 minutes.
    Yield:
    12 servings (1/2 cup)
    Nutrition Tip
    With their rich, orange flesh, winter squashes contain more carotenoids (a type of phytonutrient) and more vitamins and minerals than summer squashes.

    Just one half cup serving of winter squash is a good source of vitamin A, vitamin C, folate, manganese, potassium and fiber. Winter squashes contain beta-carotene, a type of carotenoid that may be helpful in the prevention of some types of cancers.
  • Description: Ingredients:
    2 cups low-sodium vegetable broth

    1 cup quick cook pearl barley

    1 15-ounce can kidney beans, drained and rinsed

    1 large red bell pepper, diced

    3/4 cup diced zucchini

    1/2 cup slivered almonds

    1/3 cup diced scallions

    2 tablespoons extra-virgin olive oil

    1 tablespoons balsamic vinegar

    salt and pepper to taste
    Directions:
    Bring vegetable broth to a boil in a medium pot.

    Stir in barley.

    Cover and reduce heat; simmer 10 to 12 minutes or until tender.

    Meanwhile, place kidney beans, bell pepper, zucchini, almonds*, and scallions in a large salad bowl.

    Transfer cooked barley to colander and rinse with cold water (both to cool it down and keep it from getting sticky).

    Transfer cooled, drained barley to salad bowl.

    Add oil, vinegar, salt, and pepper to taste; toss and serve.

    *To roast slivered, chopped or sliced almonds: Spread in an ungreased baking pan...
  • Description: Ingredients:
    6 fresh artichokes

    2 lemons halved, plus 1/3 cup freshly-squeezed lemon juice

    3 tablespoons freshly chopped flat leaf parsley

    1 teaspoon minced garlic

    1/4 teaspoon salt

    1/4 teaspoon ground black pepper

    1/3 cup extra-virgin olive oil
    Directions:
    Bring a large pot of water to a boil. Pre-heat the oven to 425 F.

    Trim the stems from each artichoke to 1-inch long, then bend back and snap off dark outer leaves. Cut top inch of artichokes with a serrated knife. Using a vegetable peeler, peel the dark green areas from stem and base of artichoke.

    Quarter each artichoke. Using a small, sharp knife, cut out the choke and remove the purple, prickly tipped leaves from the center of each wedge.

    Place finished artichokes in a large bowl of cold water and squeeze 2 lemons into the water and stir. Continue with remaining artichokes.

    Once finished, drain the artichokes and place into boiling water and ...
  • Description: Ingredients:
    1 tablespoon olive oil

    1 yellow onion, chopped

    2 garlic cloves, minced

    2 tablespoon whole wheat flour

    1 and 1/2 tablespoon chili powder

    1 15-ounce can diced tomatoes, unsalted

    1 6-ounce can tomato paste, unsalted

    1 15-ounce can black beans, low sodium

    1 15-ounce can kidney beans, low sodium

    1 15-ounce can chickpeas, low sodium

    1 cup frozen corn

    1 cup frozen broccoli

    2 cups vegetable broth, low sodium

    1 and 1/2 cup whole wheat pasta

    1 cup low-fat cheddar cheese

    8 tablespoons cilantro, fresh or dried
    Directions:
    Sauté onions and garlic with olive oil in large pot over medium heat until onions are soft and transparent.

    Add flour and chili powder and coat the pan.

    Drain and rinse all 3 beans. Add beans, diced tomatoes and their juices, tomato paste, corn, broccoli, and broth to pot. Stir to combine.

    Add the dry pasta and cover over med...
  • Description: Ingredients:
    Mousse

    1/4 tablespoon cinnamon, ground

    1/2 teaspoon ginger, ground

    1/4 teaspoon nutmeg, ground

    6-ounce low-fat cream cheese

    1/2-pound liquid egg whites (~2 cups)

    1 and 1/2 teaspoons cream of tartar

    1/4 cup sugar

    1/2 12-ounce can pumpkin, unsalted

    1/8 cup lemon juice
    Crumble
    1/2-quart old fashioned rolled oats

    1/4 cup reduced-fat margarine

    1/8 cup brown sugar, packed

    1 cup dry roasted pecans, unsalted, chopped
    Directions:
    To make the mousse: beat together cream cheese, sugar, pumpkin, spices, and lemon juice until no longer lumpy.

    Place egg whites and cream of tartar in cold mixing bowl and beat on high until stiff peaks form.

    Fold in whipped egg whites to pumpkin mixture and chill.

    To make the crumble: melt margarine in a sauce pan, then add brown sugar until dissolved.

    Add oats and pecans and stir to coat. Remove from heat and cool....
  • Description: Ingredients:
    6 ears of corn, shucked

    1/2 cup of red onion, diced small (1 small onion)

    3 tablespoons cider vinegar

    3 tablespoons extra-virgin olive oil

    1/4 teaspoon salt

    1/2 teaspoon freshly ground black pepper

    1/2 cup julienned fresh basil leaves
    Directions:
    Roast the corn for 10 to 15 minutes in a 400 F oven

    When the corn is cool, cut the kernels off the cob, cutting close to the cob.

    Toss the kernels in a large bowl with the red onion, vinegar, olive oil, salt, and pepper.

    Just before serving, toss in the fresh basil.

    Taste for seasonings and serve cold or at room temperature.
    Yield:
    6 servings
    Nutrition Tip
    As a healthy fat, rich in polyphenols, olive oil can be an excellent ingredient to add to salads, soups and sauces for a rich and savory taste. With 75% of the fatty acid building blocks that make up olive oil coming from monounsaturated fats, these fats may plan an impo...