The revolutionary Greek physician, Hippocrates, said, “Let food be thy medicine and medicine be thy food”. Even though he lived in an era long past, his declaration applies to us now -  Michael Pollan, author of Food Rules. 

Now that we have transcended the state of “in treatment”, we want to be as healthy as we can. It is important to our well being to adjust our attitudes towards food and pay attention to what goes into our mouths. A lot has changed in our bodies since treatment ended. We have control over what we choose to eat. It is common to want a change to our diet to one that is anti-carcinogenic and provides healing support. Where to start without obtaining a degree in nutrition science? 

On this page you will find a range of easy to more involved ways to prepare meals that are fast and fresh, resources to maximize your diet and enhance your knowledge about nutrition. 

Quick eating/cooking tips:·     

• Clean your pantry, discarding anything that is not good food;

• Use whole grains whenever possible;

• Choose products which have no more than 5 ingredients and all of those are items known to you, not chemicals;

• Think of meat as a garnish.

Happy eating! Michael Pollan reminds us to “break the rules once in awhile but in moderation.“ 

photo by Nadine Primeau on Unsplash

PANTRY STAPLES

Items to have on hand to enable your food preparation that require little or no cooking. Pantry staples available at Trader Joe’s, Sprouts, Thrive Market, Whole Foods, and other grocery stores:

Organic versus Not Organic

Organic foods may reduce exposure to artificial chemicals, hormones and antibiotic-resistant bacteria. See the Dirty Dozen app or website to determine how you will approach this topic. 

Photo by Elena Koycheva on Unsplash

PODCASTS

Available wherever you get podcasts (podcast app on iPhone, Stitcher, Spotify)

Balanced Bites
Nutritionists discuss health and eating.

Dishing up Nutrition
Understand connection between what you eat and how you feel.

Gastropod
Food with a side of science

BOOKS

Cancer Lifeline Cookbook - Kimberly Mathai 

Cannelle et Vanille – Aran Goyoaga 

Fast Food, Good Food – Andrew Weil 

Nutrient Dense Kitchen - Mickey Prescott 

New Way To Food - Maggie Battista

New Yiddish Kitchen-Gluten Free – Jennifer Robins and Simone Miller

Super Natural Every Day - Heidi Swanson

True Food – Andrew Weill

ONLINE RESOURCES

USDA Choose My Plate
Basic information about how to balance portions and types of nutrient dense foods.

Nourished Kitchen
Recipes and meal planning for fresh foods.

Rebecca Katz
Recipes and information with a focus on those who have had cancer.

Balancedbites.com
Recipes for whole foods with a nod to Paleo and Keto diets.

The Buddhist Chef
Vegan recipes using whole foods. 

Martha Stewart Healthy
Healthy meal ideas and recipes.

Autoimmune Wellness
Focus on the Autoimmune Protocol, recipes and blog.

Food 52
Recipes, general food information and kitchen goods for sale.

Whole Grain Council
Recipes and listing of farmers markets in your area.

Nutritional study of cancer survivors

Cook for Your LIfe

Cancer research center shares recipes and nutritional information

ARTICLES

Getting the Fiber You Need

The UCSF Guide to Healthy and Happy Eating

What is Healthy Eating? 10 Food Pros Weigh In

The Single Best Pot to Own

The Trader Joe’s Breakfast Hack

4 Filling, Low-Carb Soups Ready in 20 Minutes or Less

Whole Grains

White Rice vs Brown Rice

Eight Items Under #1

Photo by Alexander Mils on Unsplash

EASY TIPS & RECIPES COURTESY OF MODERN LARDER

Food Rules by Michael Pollan

• Eat food, not too much, mostly plants

• Don’t eat anything your grandmother wouldn’t recognize as food

• Avoid foods that have some form of sugar in the top 3 ingredients

• Eat all the junk food you want as long as you cook it yourself

Smart snacking can help you to:

• Prevent heart disease, improve your skin, protect against aging, sharpen your mental skills, get happy (fluctuating blood sugar can affect your mood)

• Avoid making poor food choices because you planned ahead and are not always starving

Hot Tips on Snacking

• ALWAYS have healthy snacks with you

• Be conscious about your eating, pay attention to what goes into your mouth

• Eat when you are hungry

• Think of lunch as your biggest meal

• Look for fiber rich foods

• Choose high fiber carbohydrates (whole grain cereals, crackers, breads, beans)

• Read labels

• Fill up on fiber, primarily found in plant based foods

• Pair fiber with fat and protein

Hot Tips for Your Pantry

• Reorder your cooking steps to save time

• Prepare your “master” shopping list, keep it with you

• Anytime bananas are getting too ripe, peel and put them in the freezer for future use

• Cooking grains? Cook twice as much as you will use and freeze the remainder in serving size portions. Microwave or defrost for quick use

RECIPES 

Ranch Dressing

8 Servings

1 cup low fat Greek style yogurt

2 tablespoons mayonnaise

1 ½ teaspoons fresh thyme

1 garlic clove

Salt & pepper

Put all ingredients into a bowl and stir until mixed.

Enjoy with cooked or raw broccoli, steamed potatoes, fresh carrots, raw celery, raw or blanched snow peas, steamed string beans or any other vegetables that you like.

Store in covered container in fridge.

Wheat Berry Salad

4 Servings

1 cup organic raw wheat berries

1 bunch organic spinach, cleaned and stems removed, cut into ribbons

½ cup organic candied ginger, chopped in ¼ inch dice

½ cup organic dried apricots, sliced in ¼ inch strips

¾ cup organic feta cheese, crumbled

¼ cup organic fresh oregano, stems removed

Dressing:

½ cup organic extra virgin olive oil

½ to ¾ cup organic lemon juice (to taste)

1 Tbs. organic agave

½ tsp. organic minced garlic

Garnish:

½ cup organic scallions, sliced thin

¼ cup organic roasted almonds or pecans, coarsely chopped

Combine wheat berries and 4 cups of water in pot and bring to a boil. Turn off heat and allow wheat berries to sit in the pot with the water for 2-3 hours or overnight.

Bring pot to boil again and cook wheat berries for about 20 minutes, until berries are cooked (chewy, not mushy). Drain. Allow to cool for about an hour.

Whisk together the dressing ingredients in a large bowl. Add spinach and stir to coat. Let sit for 10 minutes.

Stir in ginger, apricots, scallions, feta and wheat berries. Mix well.

Taste, add salt and pepper as desired.

Garnish with scallions and almonds.

Veg Citrus Marinade                                              

Serves 12

Active Prep Time: 15 minutes

Equipment: Vegetable peeler, cutting board, knife, large ceramic or glass bowl, measuring cup, cooking spoon

¼ cup lime juice

2 TBS. orange juice

1 cup hot water or broth

1/3 cup extra virgin olive oil

2 TBS. organic maple syrup

¼ tsp. cayenne pepper

¼ tsp. curry powder

¼ cup chopped cilantro

Salt and pepper to taste

1 – 2 pounds seasonal organic vegetables

Some vegetables can be blanched. Fill a pot with water, bring to a boil and cook for 30 seconds to 3 minutes depending on the vegetable. Immediately plunge into cold water to stop cooking. Set aside.

Add all marinade ingredients to the bowl. Use a whisk to mix well. Add vegetables. Stir to coat. Cover the bowl and refrigerate for at least 12 hours, stirring twice.

Drain the vegetables and serve. The remaining marinade can be used for salad dressing.

Twisted Hummus

Makes 2½ cups                                  Preparation time: 10 mins

Equipment: Food processor

½ tbsp cumin seeds, pan toasted and crushed

1 ½ inch piece of fresh ginger, peeled

1 jalapeno pepper, seeded

1 can organic garbanzo beans, drained and rinsed

3 TBS fresh limejuice

¼ cup roasted almond butter

1 ½ TBS almond oil

2 TBS fresh cilantro, chopped

8 fresh mint leaves, chopped

Salt

Freshly ground pepper 

Place cumin seeds in small pan on the stove over medium heat, stir until fragrant and slightly browned. Remove from pan and crush. Set aside.

With chopping blade in food processor, turn machine on. Drop ginger and jalapeno through feed tube to chop finely. Stop the machine and open the lid. Add remaining ingredients and process until well blended. Add salt and pepper to taste. Put into serving dish, sprinkle cumin seeds over the top 

Serve with pita breads, fresh or blanched vegetables. This can be made and stored for 3 days in the refrigerator.

Turkey Curry Soup

Serves 8                                  Preparation time: 60 minutes

Equipment: Sharp knife, 6 quart pot

3 TBS safflower oil

2 TBS curry powder

1 pound organic onions, diced

¼ pound organic mushrooms, sliced

8 cups stock (vegetable or turkey)

1 ½ pounds organic sweet potatoes, diced

½ cup organic broccoli, chopped

2 cups organic carrots, diced

3 large stalks organic celery, diced

2 cups organic zucchini, diced

3 cups organic turkey meat, diced or ground

2 cups cooked organic brown rice

2 TBS kosher salt

3 TBS organic lime juice

Freshly ground pepper

Add the oil to the pot, heat over medium heat. Stir in the curry powder and cook for one minute. Stir in onions and turkey and cook for 10 minutes. Stir in the mushrooms and cook for 5 minutes. Add the stock. Bring to a boil and then reduce to a simmer. Add sweet potatoes, broccoli and carrots. Cook for 10 minutes. Add celery and zucchini, cook for 10 minutes. Add the stock and cook until warm. Add rice, salt and lime juice and season with pepper to taste.

Tofu Bake

Serves 8                                              Preparation time: 20 mins

Equipment: Knife, large pan

2 TBS. organic sunflower oil

½ cup frozen organic orange juice concentrate

½ cup mirin rice wine

½ cup tamari soy sauce

¼ cup toasted sesame oil

2 TBS. rice vinegar

2 TBS. garlic, finely minced

2 TBS. fresh ginger, finely minced

2 pounds organic extra firm tofu, cut into ½ inch cubes

Grease a large pan with 1 TBS. of the sunflower oil. Mix together the orange juice concentrate, mirin, tamari, remaining tablespoon of sunflower oil, vinegar, garlic and ginger. Pour into the greased pan. Add the tofu to the liquid and marinate for 30 minutes. Be gentle with the tofu so that it doesn’t break into small pieces.

Preheat oven to 350°. Bake the tofu in the pan for 1 hour, stirring every 10 to 15 minutes. Serve hot or cold.

You can serve this tofu several ways:

• Over brown rice

• Mix into salad of finely shredded cabbage and carrots

• Add to soup

• Place on a warm gluten free tortilla with lettuce, carrots and other vegetables

Labneh or Yogurt Cheese

1 container of  full fat, plain Greek yogurt

½ lemon, juiced

¼ tsp. salt

Mix all ingredients together in a bowl. Line a strainer with cheesecloth and put the mixture into it. Set strainer where it can drain, there will be a significant amount of liquid that seeps out. Leave at room temperature for 12 to 24 hours.

Sweet Yogurt Cheese

Serves 6      Active Prep Time: 20 minutes

Equipment: Medium sized bowl, cooking spoon, zester, knife or food processor 

1 pound organic yogurt cheese

1 tsp. organic honey

Zest of 1 organic lemon or half of 1 organic orange

. tsp. vanilla

. cup roasted, unsalted almonds or pistachios, chopped fine

18 organic Medjool dates

Remove pits from the dates, if necessary. Set aside. Mix together all remaining ingredients except nuts, stirring thoroughly. Fill the dates with the cheese mixture using a spoon or pastry bag. Put onto a serving dish. Sprinkle chopped nuts over the filled dates.

Savory Yogurt Cheese                               

Active Prep Time: 20 minutes         Serves 6

Equipment: Medium sized bowl, cooking spoon, zester, knife or food processor

½ pound organic yogurt cheese

½ cup minced organic herbs

½ cup roasted, unsalted almonds, finely chopped

1 heaping teaspoon organic lemon zest

½ tsp. Togarashi or other pepper

2 pints organic cherry or grape tomatoes

Cut tomatoes in half. Place on paper towels to drain, cut side down for 15 minutes. Combine all remaining ingredients in a bowl. Use a small spoon to spread the cheese mixture on one half of a tomato and then place the other half on top. Serve at room temperature.

Sweet Potato and Corn Soup

Serves 8                                              Preparation time: 30 mins

 Equipment: Knife, large pot, pan

1 large yellow onion, chopped

1 ½ tablespoons coconut oil

2 pounds sweet potatoes

2 cups water

4 cups vegetable broth

3 cups corn kernels

1 medium bell pepper, finely diced

1 small jalapeno pepper, finely chopped

1 cup almond or rice milk

Juice of ½ lemon

Pinch of cayenne

Cook the onion in the coconut oil in a pan over medium heat for about 10 minutes. It should look transparent and well cooked. Meanwhile, peel and dice the potatoes, put them into the pot with the water and broth. Simmer until potatoes are tender, about 20 minutes.

Add the onion to the pot and puree the mixture in a blender or food processor.

Return mixture to the pot. Add the corn, bell pepper, jalapeno and milk. Simmer until the corn and peppers are tender, about 10 minutes.

Add lemon juice and cayenne to taste.

Harmony Bars

Preparation time: 15 mins                           Makes 8 bars

Baking time: 25 mins

Equipment: Large bowl, small saucepan, mixing spoon, measuring cups, 8” X 8” pan

1 tablespoon plus 1 teaspoon safflower oil

1 1/4 cups regular oatmeal

½ cup dried cherries, cranberries or raisins

¼ cup of ground or whole flax seeds

¼ cup coarsely chopped nuts

2 tablespoons pistachios

¼ teaspoon kosher salt

½ cup honey

¼ cup natural peanut butter

½ teaspoon vanilla

Preheat oven to 325°. Brush baking pan with oil. Line bottom and sides with parchment paper, letting it overhang by 2 inches on each side. Brush the paper with oil.

In the bowl, combine oats, dried fruit, flaxseeds, nuts and salt. Set aside.

In the saucepan, combine honey, peanut butter, oil, and vanilla. Cook over medium heat until melted. Add to dry mixture and stir until combined. Transfer mixture to baking pan and smooth the top. Bake 20-25 minutes until golden. Cool completely in the pan. Use paper to lift out of pan. Place on a cutting board and cut into 8 bars with a serrated knife. Store in an airtight container with layers of wax paper. Will keep up to 1 week.

Easiest Carrot Cake

Makes 2 loaves                                   Preparation time: 1 hour 15 minutes

Equipment: Food processor with at least 7 cup work bowl fitted with metal blade, spatula, 2 8X4 loaf pans, cooling racks, cooking oil spray 

2 Tbs. fine organic bread crumbs

2 organic eggs

½ cup organic safflower oil

3 organic bananas, very ripe

3 Tbs. organic agave

1 pound organic carrots, peeled and cut into 2” chunks

1 cup organic unbleached flour

1 cup organic whole wheat pastry flour

1 Tbs. baking powder

1 tsp. baking soda

1 tsp. sea salt

½ cup organic non fat yogurt

2 tsp. cinnamon

1 cup organic almonds, coarsely chopped (optional)

1 cup organic raisins (optional)

6 ounces organic low fat cream cheese

3 Tbs. organic maple syrup (or to taste)

Preheat oven to 400°.

Spray the loaf pans lightly with oil spray, making sure to spray the corners and sides. Sprinkle bread crumbs into pans, making sure you coat the sides and bottom. Empty any excess crumbs.

Blend eggs, oil, bananas and agave in food processor until smooth. With processor running, add carrots through feed tube until they appear to be grated. Remove the lid and add the flours, baking powder and soda, salt, yogurt and cinnamon. Replace lid and blend until fully mixed. If you are adding nuts and/or raisins, add them to bowl, replace the lid and turn the machine on and off about 4 times to mix.

Use spatula to empty batter into prepared pans. Bake in the center of the oven for 1 hour. Insert a toothpick in the deepest part of the loaf to make sure it is baked through. The toothpick should come out clean. Cool in pan for 10 minutes. Use a flat bladed knife to go around the sides of the pans and then invert onto cooling racks. Use a second cooling rack to invert loaves again so that they can cool right side up.

When completely cooled, spread cream cheese mixture on top of loaf and then slice into ¾“ slices. As an alternative, serve the cream cheese topping in a bowl alongside the slices.

Beany Corn Bread

Serves 8                                             

Preparation time: 20 mins Baking time: 30 mins

Equipment: Large bowl, skillet, mixing spoon, measuring cups, 8” X 8” pan or muffin tin 

3 tablespoons plus 1 teaspoon safflower oil

¾ cup onion, finely chopped

1 cup stone ground yellow cornmeal

½ cup whole wheat flour

½ cup unbleached white flour

1 tablespoon agave

1 ½ teaspoons baking powder

½ teaspoon baking soda

1 teaspoon ground cumin

1 teaspoon chili powder

½ teaspoon kosher salt

2 cups low fat buttermilk

1 large egg

1 -4 ounce can roasted, chopped chiles, drained

1 cup corn relish

1 -15 ounce can pinto beans, drained and rinsed

Heat 1 tablespoon of oil in skillet over medium heat. Add onion, cooking until translucent. Stir as needed.

Preheat oven to 350°. Brush baking pan with oil or use paper liners for muffins. Set aside.

In the bowl, combine cornmeal, flour, agave, baking powder, baking soda, spices and salt. In 4 cup glass measure (or another bowl) whisk together buttermilk, egg and remaining 2 tablespoons of oil. Add chile peppers.

Add wet mixture to dry mixture. Stir just until combined. Add corn relish, 1 cup beans and onion. Stir just until combined. Spread batter in pan, sprinkle remaining beans on top.

Bake for 30 minutes until bread is golden and feels firm in center. Let it sit for 10 minutes, turn out onto cooling rack. Cut into 12 squares and serve immediately. 

Apple Refresher

Serves 2                                  Preparation time: 10 minutes

Equipment: Sharp knife, blender or food processor

1 cup fresh pressed apple juice


1 cup filtered water


1 small diced green apple, such as Granny Smith


1/2 cup roughly chopped cucumber, peeled or not

1 cup firmly packed parsley leaves


1 cup firmly packed mint leaves

Combine all ingredients. Blend until smooth.

Banana & Yogurt Raita

Serves 4

Asparagus Salad

Serves 4                                  Preparation time: 10 minutes

Equipment: Sharp knife, dinner plate, small mixing bowl, whisk.

1 ½ pounds asparagus, tough ends cut off and discarded

4 tsp. organic light soy sauce          

½ tsp. organic agave

2 tsp. dark sesame oil

Place asparagus on plate, distributing as evenly as possible. Cover with a paper towel. Microwave for 4-6 minutes until asparagus is cooked through. Be careful not to overcook. Rinse with cold water immediately to stop cooking process. Drain and pat dry with paper towel.

Mix together the remaining ingredients with the whisk.

Put asparagus onto serving dish and pour dressing over all.

Banana Yogurt Raita

Serves 4 Preparation time: 10 minutes

2 TBS. slivered almonds or nuts of your choice

2TBS. raisins

1 cup whole milk yogurt

1 cup cultured sour cream

3 - 4 TBS honey or coconut sugar

1/8 tsp. freshly grated nutmeg

1 medium ripe banana, sliced thin

Pour 1/2 cup of boiling water over nuts and raisins in medium bowl. Soak for 15 minutes. Drain liquid in strainer and return nuts and raisins to bowl. Mix in yogurt, sour cream, honey and nutmeg. Fold in banana slices. Cover bowl and chill for 2 hours. Allow to come to room temperature before serving.

Photo by Stephanie Studer on Unsplash