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  • Description: Ingredients:
    3/4 cup quick oats

    1/2 cup oat flour*

    1/4 teaspoon salt

    1/4 teaspoon baking soda

    1/4 cup sugar

    1/4 teaspoon cinnamon (optional: a pinch pumpkin pie spice as well)

    1/3 cup canned pumpkin (or sweet potato purée)

    2 to 2 1/2 tablespoons milk of choice (dairy, coconut, almond milk, etc.)

    1 tablespoon oil

    1/2 teaspoon pure vanilla extract
    Directions:
    *You may make your own oat flour by blending oats in a food processor until they become powder. Measure the flour after blending for the recipe.

    Combine all dry ingredients and stir very well. In a separate bowl, combine all liquid (including pumpkin). Then stir to combine, and form into balls or cookies. Or put in the fridge to firm up a little before forming cookies.
    Yield:
    About 20 cookies
    Nutrition Tip:
    These no-bake cookies can make a great addition to your dessert menu. They're quick to make because they don't require ...
  • Description: Ingredients:
    2 tablespoons olive oil

    1 onion, coarsely chopped

    1 to 2 cloves garlic chopped (optional)

    2 14-oz cans/boxes whole peeled tomatoes

    Coarse salt and freshly ground pepper

    1 1/2 cups chicken stock, or water

    1/2 cup heavy cream or plain Greek yogurt (optional)
    Directions:
    Melt butter in a medium stockpot over medium heat. Cook onion and garlic (if using), stirring constantly, until soft and translucent, about 3 minutes.

    Add tomatoes, their juices, and stock. Season with salt and pepper and bring to a boil, then reduce heat and simmer 10 minutes.

    Working in batches, transfer tomato mixture to a blender, food processor, or food mill. Purée tomato mixture (if using a blender, cover the lid with a kitchen towel while machine is running).

    Return soup to a clean pot and set over low heat. Whisk in cream, if desired; season with salt and pepper. Serve immediately.
    Yield:
    6 servings
    Nutriti...

  • Broccoli Salad

    27 Feb, 2026
    Description: Ingredients:
    3 pounds broccoli crowns

    3 cloves of garlic

    2 teaspoons olive oil

    1/4 cup scallions

    1/2 teaspoon dried whole tarragon

    1/2 teaspoon ground dry mustard

    2 tablespoons vinegar rice wine

    2 tablespoons water

    1 tablespoon Dijon mustard

    1/4 teaspoon ground black pepper
    Directions:
    Arrange broccoli in a steamer basket over boiling water. Cover and steam until crisp-tender. Cool in ice water.

    Mince garlic and slice scallions. Heat oil in a saucepan over medium heat. Add scallions, garlic, tarragon and dry mustard and sauté 2 minutes. Remove from heat; add vinegar and remaining ingredients, stirring with a wire whisk until blended, cool off the dressing.

    Toss broccoli gently with dressing. This dish can be served cold or warm.
    Yield:
    8 servings (about 1 cup)
    Nutrition Tip:
    Cruciferous vegetables, including cabbage, broccoli, and brussels sprouts, are rich sources of nutr...

  • Zucchini Bread

    27 Feb, 2026
    Description: Ingredients:
    2 cups white whole wheat flour

    2 teaspoons baking powder

    1 teaspoon ground cinnamon

    2 cups shredded zucchini

    1 teaspoon vanilla extract

    1/3 cup canola oil

    2 tablespoons ground flax seed

    1/2 cup coconut sugar

    1/2 teaspoon salt

    2 eggs

    3/4 cup low-fat milk

    1 teaspoon olive oil
    Directions:
    Preheat oven to 350 F and coat 9 inch x 5 inch loaf pan with olive oil.

    Whisk milk, eggs, coconut sugar, canola oil and vanilla in a bowl.

    Stir in zucchini.

    Combine flour, baking powder, cinnamon, ground flax seed, and salt in a separate bowl.

    Then stir in wet ingredients.

    Transfer batter to the pan and bake about 50-60 minutes. The loaf is done when a wooden skewer inserted into the center comes out clean.

    Cool in the pan for 10 minutes, then turn out on a wire rack and cool for 1 hour before slicing.
    Yield:
    12 servings
    Nutrition Tip:
    W...
  • Description: Ingredients:
    4 firm apples, cubed with skin

    1 cup roasted black walnuts

    1/2 teaspoon black pepper

    1 cup red bell pepper, chopped

    1/2 cup red onion, minced

    1/2 cup celery, chopped

    1 tablespoon yellow mustard

    2 tablespoons plain Greek yogurt

    3 cups fresh spinach, washed, wilted, and chopped
    Directions:
    Add all ingredients together in a large bowl.

    Chill for 1 hour and serve.
    Yield:
    12 servings
    Nutrition Tip:
    Popeye ate spinach to build muscles but we now know that spinach is even better for your eyes. This is because spinach is one of the richest sources of lutein a phytonutrient that helps give spinach its color and helps shield it from the sun's harmful rays. In the same way that lutein protects spinach it also helps protect our eyes and other cells from damaging UV light – which can cause macular degeneration. This phytonutrient also helps fight off inherited diseases of the eye such as ...
  • 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, blend...
  • 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...