Cream of Spinach Soup

Craving soup? This Cream of Spinach Soup is full of vitamin and minerals as well as a good source of fiber to help keep bowels regular. Serve it as a light meal or pair with a salad or sandwich a heartier lunch or dinner. It’s a one pot dish for easy clean up and freezer friendly as you can make ahead and pull it out of the freezer for an easy meal, quick!

Cream of Spinach Soup from Eating Well Through Cancer cookbook

Frozen broccoli can also be used for a broccoli soup version. For soup craving, here’s an easy idea. Soups are enjoyed any time of day and freeze well.

Makes 8  (1-cup) Servings

1/2 pound fresh mushrooms, sliced

1 small onion, chopped

2 (10 3/4-ounce) cans reduced-fat cream of mushroom soup

1 3/4 cups canned fat-free chicken broth or vegetable broth

2 (10-ounce) packages frozen chopped spinach, cooked according to package directions and

drained well

Salt and pepper to taste

In large pot coated with nonstick cooking spray, sauté the mushrooms and onion until tender over medium heat for 5 minutes. Add the soup, chicken broth, spinach, and salt and pepper, stirring until thoroughly heated. Transfer to a food processor or blender to purée.

Nutritional information per serving

Calories 76, Protein (g) 4, Carbohydrate (g) 11, Fat (g) 2, Cal. from Fat (%) 24, Saturated Fat (g) 1, Dietary Fiber (g) 3, Cholesterol (mg) 3, Sodium (mg) 700, Diabetic Exchanges: 0.5 starch, 1 vegetable, 0.5 fat

DOC’S NOTES:

Mushrooms are a good source of B vitamins, copper and other vitamins. Spinach is a good source of vitamins and rich source of Beta Carotene, protein, and folacin. Folacin is important in the synthesis of DNA, which controls cell function. Folacin acts with B12 to produce red blood cells.

For more Recipes on Eating Well through Cancer visit www.hollyclegg.com

Cream of Spinach Soup

Cheesy Shrimp and Rice Casserole

Need a simple but delicious meal full of flavor? When Neutropenia is an issue, try Cheesy Shrimp Rice Casserole, as it will really be a family favorite. This is a low bacteria dish so it’s great when your white blood cells low. With a just a few quick ingredients you can keep in the pantry at all times – you will have a palate-pleasing recipe.

Cheesy Shrimp Rice Casserole

A palate-leasing plain recipe.

Makes 6 – 8 Servings

1 cup dry brown or wild rice

2 cups water

2 pounds cooked medium shrimp, peeled

Salt and pepper to taste

6 ounces light pasteurized processed cheese spread

1/2 cup skim milk

Bread crumbs

1. Preheat oven to 350°F. Cook rice in water according to package directions. Set aside.

2. Combine shrimp, salt and pepper, and cooked rice. Heat cheese and milk together in microwave or in small pan over medium-low heat until melted, and mix with rice mixture.

3. Transfer to 2-quart casserole dish, sprinkle with bread crumbs, bake 15 minutes or until well heated.

Nutritional information per serving

Calories 250, Protein (g) 30, Carbohydrate (g) 21, Fat (g) 4, Cal. from Fat (%) 15, Saturated Fat (g) 2, Dietary Fiber (g) 1, Cholesterol (mg) 230, Sodium (mg) 601, Diabetic Exchanges: 5 very lean meat, 1.5 starch

DOC’S NOTES:

A single salad and this casserole is a complete meal. For sore mouth, finely chop shrimp.

For more Recipes on Eating Well through Cancer visit www.hollyclegg.com

Cheesy Shrimp Rice Casserole

Double Potatoes

Who doesn’t love potatoes? When you have a sore throat or mouth try this smooth and creamy dish – a different take on mashed potatoes, with Creamed Double Potatoes. Easy to tolerate when you are not feeling well, and will give you a dose of vitamins and fiber, as well.

Creamed Double Potatoes from Eating Well Through Cancer cookbook

Sweet potatoes are rich in Beta Carotene and vitamins. This will be easy to tolerate and you are getting valuable nutrition.

Makes 8 Servings

1 3/4 pounds baking potatoes

1 3/4 pounds Louisiana yams (sweet potatoes)

3 tablespoons butter

1/3 cup skim milk

2 tablespoons honey

1. In large pot, cover both types of potatoes with water and boil 40 minutes or until tender. Peel potatoes and place in mixing bowl with butter, blending until smooth.

2. Gradually add milk and honey, beating until creamy.

Nutritional information per serving

Calories 240, Protein (g) 4, Carbohydrate (g) 47, Fat (g) 5, Cal. from Fat (%) 17, Saturated Fat (g) 1, Dietary Fiber (g) 5, Cholesterol (mg) 0, Sodium (mg) 74, Diabetic Exchanges: 3 starch, 1 fat

DOC’S NOTES:

Potatoes are rich in Vitamins B6, C, iron, magnesium, niacin, and potassium. Sweet potatoes provide Vitamins A, B6, and C.

For more Recipes on Eating Well through Cancer visit www.hollyclegg.com

Creamed Double Potatoes

Berry French Toast

Your days of chemotherapy can be tough enough. There is no need for extra work as Berry French Toast is a make- ahead breakfast everyone will enjoy. Use your favorite – berries fresh or frozen and enjoy this incredible version of French toast. Not only is it delicious but the berries provided a good source of Vitamin C and Potassium!

Berry French Toast from Eating Well Through Cancer cookbook

Use whatever fresh berries you can find or pull them out of the freezer and enjoy this incredible version of French toast. Try using whole grain bread.

Makes 8 Servings

5 cups mixed berries (strawberries and blueberries, etc.)

1/4 cup sugar plus 1 tablespoon sugar, divided

1 teaspoon ground cinnamon

1 large egg

4 large egg whites, beaten

1 cup skim milk

1 teaspoon vanilla extract

1 (16-ounce) loaf French bread, sliced in 1-inch slices

1. Preheat oven 350°F. In an oblong 2-quart casserole, put berries, 1/4 cup sugar, and cinnamon.

2. In large bowl combine egg, egg whites, milk, and vanilla. Add bread and soak 5 minutes turning half way through. Arrange bread in one layer over berries. Sprinkle with remaining sugar.

3. Bake 25 – 30 minutes or until bread is golden. Serve with berry juice and berries.

Nutritional information per serving

Calories 253, Protein (g) 9, Carbohydrate (g) 48, Fat (g) 3, Cal. from Fat (%) 10, Saturated Fat (g) 1, Dietary Fiber (g) 4, Cholesterol (mg) 27, Sodium (mg) 396, Diabetic Exchanges: 0.5 very lean meat, 2 starch, 1 fruit

DOC’S NOTES:

Breakfast foods can be eaten in the morning or evening. The berries provide a good source of Vitamin C and potassium, and fiber is in relatively good supply, too.

For more Recipes on Eating well Through Cancer visit www.hollyclegg.com

Who doesn’t love potatoes? When you have a sore throat or mouth try this smooth and creamy dish – a different take on mashed potatoes, with Creamed Double Potatoes. Easy to tolerate when you are not feeling well, and will give you a dose of vitamins and fiber, as well.

Creamed Double Potatoes

Sweet potatoes are rich in Beta Carotene and vitamins. This will be easy to tolerate and you are getting valuable nutrition.

Makes 8 Servings

1 3/4 pounds baking potatoes

1 3/4 pounds Louisiana yams (sweet potatoes)

3 tablespoons butter

1/3 cup skim milk

2 tablespoons honey

1. In large pot, cover both types of potatoes with water and boil 40 minutes or until tender. Peel potatoes and place in mixing bowl with butter, blending until smooth.

2. Gradually add milk and honey, beating until creamy.

Nutritional information per serving

Calories 240, Protein (g) 4, Carbohydrate (g) 47, Fat (g) 5, Cal. from Fat (%) 17, Saturated Fat (g) 1, Dietary Fiber (g) 5, Cholesterol (mg) 0, Sodium (mg) 74, Diabetic Exchanges: 3 starch, 1 fat

DOC’S NOTES:

Potatoes are rich in Vitamins B6, C, iron, magnesium, niacin, and potassium. Sweet potatoes provide Vitamins A, B6, and C.

For more Recipes on Eating Well through Cancer visit www.hollyclegg.com

Berry French Toast

I had the privilege of working with Jenee’ Bourgeois and her daughter, Anna James, who is having treatment at St. Jude.  They approached me to create recipes that would entice children undergoing treatment to eat.  There are foods that are better tolerated and ease the symptoms while under treatment, however, we do want the kids to eat for strength and their well-being too.  If you aren’t familar with St Jude, it is a wonderful insititution that I feel fortunate to donate too.  My book, Eating Well Through Cancer, includes some of the recipes I featured for the paper and then I had some kid-friendly recipes that maybe could include the kids in the ktichen. Here’s one of my recipes I prepared and you can check the article for the fun presentation.

You can help too with the St. Jude’s walk on Saturday, November 19th and the website is www.givethankswalk.org and the St. Jude website is www.stjude.org.

Here’s my Otameal Pancake recipes and you can check out more recipes in “Holly Clegg Adapts Recipes For Children”

Oatmeal Pancakes
Keep these pancakes in the freezer and pop them into the microwave for a quick breakfast. The whole wheat flour boosts the fiber and adds a nutty flavor and you can always add chocolate  chips and serve with sliced bananas.

16 servings/serving size: 1 pancake

1 cup old-fashioned oatmeal
2 cups buttermilk
1 tablespoon canola oil
1 egg
2 egg whites
3 tablespoons light brown sugar
1 teaspoon vanilla extract
1 1/2 cups whole wheat flour or all-purpose flour
1 teaspoon ground cinnamon
1 teaspoon baking powder

1. In large bowl, combine oatmeal and buttermilk, let stand 2 minutes. Beat in oil, egg, egg whites, sugar and vanilla.
2. In small bowl, combine flour, cinnamon, baking powder, baking soda. Add dry ingredients to oatmeal mixture, stirring just until combined.
3. Heat nonstick skillet coated with nonstick cooking spray over medium heat. Using 1/4 cup batter per pancake, cook pancakes 1-2 minutes on each side or until lightly browned.

Nutritional information per serving
Calories 94, Calories from fat 18 %, Fat 2 g, Saturated Fat 0 g, Cholesterol 14 mg, Sodium 149 mg, Carbohydrate 16 g, Dietary Fiber 2 g, Sugars 4 g, Protein 4 g, Diabetic Exchanges: 1 starch

For more Recipes on Eating Well through Cancer visit www.hollyclegg.com

Cooking for Children with Cancer-St. Jude Walk

Quick Veggie Soup from Holly Clegg’s Eating Well Through Cancer: Easy Recipes & Recommendations During & After Treatment

6 servings/serving size: 1 cup

1 onion, chopped
1 teaspoon minced garlic
1 (16-ounce) can no-salt-added tomato puree
4 cups water
Shurfine salt and pepper to taste
1 tablespoon  Worcestershire sauce
1 small bay leaf
1 cup Shurfine sliced carrots
1/3 cup Shurfine white or brown rice
1 cup frozen Shurfine corn
1 cup frozen Shurfine green peas

1. In large nonstick saucepot coated with nonstick cooking spray, sauté onion and garlic
5 minutes or until done.

2. Add tomato puree, water, salt and pepper, Worcestershire sauce, bay leaf, carrots,
and rice. Bring to boil, reduce heat and simmer, covered, 20–25 minutes or until rice
is done.

3. Add corn and peas and continue cooking 10 minutes or until heated. Remove bay leaf
before serving. If needed, add more water to soup.

Nutritional information per serving: Calories 129, Calories from fat 5%, Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 95mg, Carbohydrate 29 g, Dietary Fiber 4 g, Sugars 9 g, Protein 5 g, Dietary Exchanges: 1 starch, 1 carbohydrate

Quick Veggie Soup: Cancer Comfort Food

 

Sweet Potato Chili over Couscous

It’s a pink out! Thanks to the amazing continuous efforts of many breast cancer charities, doctors, treatment centers, patients, survivors, friends and family, the word it out, October is Breast Cancer Awareness month! Pink ribbons and pink products are everywhere. Many companies, such as Lacoste, Stella & Dot, Tory Burch and Nike among many others, have created products with a pink theme in honor of the cause, with a portion of the proceeds going to cancer research.

Another way to lend a hand to someone close to you going through treatment is of course food. I know I’m bias, but food is the best way to warm the heart and help soothe symptoms, aside from medicine of course. Why not help take the pressure off of mealtime and help ease their symptoms by whipping up a nutritious, easy, flavorful meal for your loved one or friend going through treatment.

Ever since my father’s diagnosis in the late 90′s, I’ve realized the power food has on patients as they go through treatment and work to remain healthy in the years following. In 2006, I wrote Eating Well Through Cancer: Easy Recipes & Recommendations During & After Treatment with a local oncologist to help those going through cancer and caretakers cope with the effects of treatment through food. Currently, I’m a monthly contributor to Thrive (Cancer Treatment Centers of America’s monthly publication), Breast Cancer Wellness and the HuffingtonPost.com health channel. My Eating Well Through Cancer recipes have been featured on LiveStrong.com and AOL Healthy Living.com.

Sweet Potato Chili with Couscous

 However, to keep within the pink theme, I want to offer you a delicious recipe from my trim&TERRIFIC Too Hot in the Kitchen cookbook. I recommend selecting fom the “Fill Up with Fiber” section of my book as it will definitely fill everyone up while supplying a great deal of nutritional value. My Sweet Potato Chili Over Couscous is delicious, nutritious, freezes well and feeds a crowd (see below for recipe).  Look for Louisiana Yams for the sweetest of sweet potatoes and I speak from experiencefrom cooking with them.   Remember, sweet potatoes have been touted as one of the most nutritious vegetables which is great as they are my favorite….so is this vegetarian style recipe.

Sweet Potato Chili over Couscous

This vegetarian entrée tops my list! The spicy chipotle chili powder, smoky tomatoes, and naturally sweet yams over unassuming couscous are fantastic.

Makes 6 (1-cup) servings with 1/2 cup couscous

1 tablespoon olive oil
1 onion, chopped
1 red bell pepper, cored and chopped
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon chipotle chili powder
1-1/2 pounds Louisiana yams (sweet potatoes), peeled and cut into 1/2-inch chunks (4 cups)
1 (14 1/2-ounce) can fire-roasted diced tomatoes
1 (15-ounce) can dark red kidney beans, rinsed and drained
1 1/2 cups vegetable broth 3 cups cooked couscous

1. In large nonstick pot, heat oil and sauté onion, bell pepper and garlic over medium heat until tender, about 5 minutes. Stir in chili and chipotle powder for 30 seconds. Add sweet potatoes, tomatoes, beans and broth.

2. Bring to boil, reduce heat, and cook about 20-30 minutes or until sweet potatoes are tender. Serve over couscous.

Nutritional information per serving:
Calories 312 Calories from fat 10% Fat 3g Saturated Fat 0g Cholesterol 0mg Sodium 626mg Carbohydrate 61g Dietary Fiber 11g Sugars 12g Protein 11g Dietary Exchanges: 3 1/2 starch, 2 vegetable

Spicy Advice: Chipotle chili powder has a smoky spicy flavor found in spice section. Fire-roasted tomatoes, also in groceries, have a smoky fiery flavor. Chili powder and diced tomatoes may be substituted to save a trip to the store.

For more Recipes on Eating Well through Cancer visit www.hollyclegg.com

Soothing Symptoms Through Food: National Breast Cancer Awareness Month

Southwestern Lasagna from Holly Clegg’s trim&TERRIFIC Too Hot in the Kitchen

10 servings/serving size: 1 piece

1 pound ground sirloin
1 teaspoon minced garlic
1 (16-ounce) jar  salsa
1 1/4 cups enchilada sauce
Shurfine salt and pepper to taste (optional)
1 cup fat-free  cottage cheese
1 large egg white, beaten
6 (6-inch)  flour tortillas, cut into thirds
1 cup shredded reduced-fat  Monterey Jack cheese

1. Preheat oven 350 degrees. Coat 13x9x2-inch baking dish with nonstick cooking spray.

2. In large nonstick skillet, cook meat and garlic until done. Drain any excess fat. Add salsa, enchilada sauce, and salt and pepper.  Bring mixture to boil, reduce heat, and simmer 10 minutes.

3. In small bowl, combine cottage cheese and egg white.

4. Spread thin layer meat sauce in prepared dish. Layer with half tortillas, all cottage cheese mixture, half remaining meat mixture, and half the cheese. Repeat layers, omitting cottage cheese layer and ending with meat sauce.

5.  Sprinkle remaining cheese on top and bake 25–30 minutes or until bubbly.

Nutritional information per serving:
Calories 193, Calories from fat (%) 51, Fat (g) 6, Saturated Fat (g) 2, Cholesterol (mg) 32, Sodium (mg) 597, Carbohydrate (g) 17, Dietary Fiber (g) 1, Sugars (g) 4, Protein (g) 18, Diabetic Exchanges:  1 Starch, 2 Lean Meat

Southwestern Lasagna

As soon as you learn a loved one or friend has cancer, you want to be able to help in some way.  A snack, casserole, or running an errand can bring joy and happiness to the person not feeling well.  However, being there to listen and offer a warm smile is often the greatest gift.  Here are a few helpful hints from my cookbook, Eating Well Through Cancer that will help  cancer caregivers.  

• Prepare meals in disposable containers when dropping off food.
• When dropping off food, also supply paper plates and forks for easy clean up.
• Prepare meals that may be frozen to pull out as needed.
• Go grocery shopping with your loved one’s list.
• Prepare and purchase ready to eat snacks.
• Stock the pantry with healthy and tasty food.

Snack Mix
Here’s an easy recipe that makes a great snack mix any time of day.  Sweet and salty mixes are always a great combo and this is an addictive combination.

Makes twenty (1/2-cup) servings

3 tablespoons sesame oil
3 tablespoons honey
1 tablespoon low-sodium soy sauce
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
4 cups honey nut toasted rice and corn cereal squares
6 cups mini pretzels
1 cup soy nuts
1 cup dry roasted peanuts
1 cup candy-coated chocolate pieces
1 cup raisins, optional

1.Preheat oven 250 degrees. 
2.Whisk together sesame oil, honey, soy sauce, garlic powder, and onion powder.
3.Toss together cereal squares, pretzels, soy nuts, and peanuts in a large bowl.Drizzle oil mixture over cereal mixture, tossing gently to coat. 
4.Scatter mixture on a foil-lined jelly roll pan and bake for 25 minutes, stirring often to prevent too much browning.  Turn off oven and let cereal stay in oven 1 hour to continue crisping. 
5.When cool, toss with the chocolate candies and raisins.  Store in an airtight container for up to one week.

Nutrition information per serving
Calories 221
Protein (g) 6
Carbohydrate (g) 30
Fat (g) 9
Calories from Fat (%) 36
Saturated Fat (g) 2
Dietary Fiber (g) 2
Cholesterol (mg) 1
Sodium (mg) 309
Diabetic Exchanges: 1 starch, 1 other carbohydrate, 1.5 fat

Cancer Caregiver Tips for Eating Well Through Cancer

Sometimes a simple tuna salad just hits the spot.  Everyone has their own tuna salad preparation of if you want to jazz it up you can with these few fabulous ingredients for rave reviews. I like this recipe as it is an entree salad–keeping cooking simple.  Honestly, I just opened up cans! From the Day of Chemotheraphy Chapter.  Remember to look for tuna packed in water, not oil.  What is best about this recipe is that you will be making this tuna salad as an everyday favorite, once your treatment is finished! 

Tuna Salad from Eating Well Through Cancer

Makes 8 servings

2 (6-ounce) cans solid white tuna, packed in water, drained

1 (11-ounce) can mandarin oranges drained

1/4 pound fresh mushrooms, sliced

1 (14-ounce) can artichoke hearts, drained and halved

1 cup sliced water chestnuts, drained

1/4 cup light mayonnaise

1/4 cup nonfat plain yogurt

1 tablespoon lemon juice

1 teaspoon sugar

1 bunch green onions, chopped

1.  In large bowl, carefully combine tuna, oranges, mushrooms, artichoke hearts, and water chestnuts.

2.  In small bowl, mix mayonnaise, yogurt, lemon juice, sugar, and green onions together and fold into tuna mixture. Serve immediately or refrigerate.

Calories 108, Calories from fat (%) 14, Fat (g) 2, Saturated Fat (g) 0, Cholesterol (mg) 19, Sodium (mg) 324, Carbohydrate (g) 11, Dietary Fiber (g) 3, Sugars (g) 4, Protein (g) 12, Diabetic Exchanges 1.5 very lean meat, 2 vegetable

Terrific Tuna Salad-a one dish meal!