ST. LOUIS (KTVI) - When someone learns they have cancer one of the many thoughts is, “what can I do to fight this?” Eating healthier is one suggestion. Amy Glueck, a clinical dietitian at the Siteman Cancer Center, has developed a free digital cookbook of holiday dishes with healthy ingredients for cancer patients. She visits Fox 2 News in the Morning to share some of the recipes in that cookbook.
Pear and Walnut Salad
2/3 cup chopped walnuts, toasted
2 tablespoons white balsamic vinegar
1 1/2 teaspoons Dijon mustard
3 tablespoons extra-virgin olive oil
6 cups torn green leaf lettuce
6 cups chopped romaine lettuce
1 ripe red Anjou pear, thinly sliced
1/4 teaspoon freshly ground black pepper
1/2 cup feta cheese
1. Combine vinegar and mustard, stirring with a whisk. Gradually add oil, stirring constantly with a whisk.
2. Combine lettuces; top with pear, walnuts and feta. Drizzle dressing evenly over salad. Toss gently to combine.
Cooking tip: Choose your favorite vinaigrette to shorten preparation time. You can also add a variety of other fruits like apples or dried cranberries to increase the antioxidant power in this recipe.
Nutrition Information (1 cup): 162 calories, 13g fat, 8g carbohydrates, 2g fiber, 4g protein, 119mg sodium
• Walnuts: The ultimate nut and a great addition to this salad. These nutrient dense morsels are the only nut to provide omega-3-fatty acids (alpha-linolenic acid). They also are a good source of protein, fiber, magnesium and other antioxidants.
• Extra Virgin Olive Oil: Increases the caloric and total fat content of this recipe but also provides great benefits. Olive oils contain oleic acid which provide anti-inflammatory protection while the 'extra virgin' precursor just tells one that the oil is finely pressed.
• Lettuce: A nutrient packed, low calorie component of this salad. Lettuce provides fiber that keeps you full along with calcium, potassium, Vitamin C, Vitamin A, Vitamin K and antioxidants. These include carotenoids that can help slow the growth of lung, stomach and skin cancers along with certain types of breast cancer cells.
• Pears: Often overlooked but add a sweet flavor to this salad. Pears also provide fiber, potassium, Vitamin C and even more cancer fighting phytochemicals.
In addition to preparing the salad on air, we will bring these dishes already prepared: Apple Cider Glazed Turkey, Oven Roasted Sweet Potatoes and Mini Pumpkin Pies. Those recipes follow.
Apple Cider Glazed Turkey
4-5 pounds turkey breast
1/4 cup sage leaves, minced
1/2 stick unsalted butter
1 teaspoon pepper
1/2 medium onion
3 cloves garlic
2 cups spiced apple cider
1 tablespoon honey
2 tablespoons flour
1 tablespoon apple cider vinegar
2 tablespoons 2% milk
1/4 cup spiced apple cider
1. Preheat the oven to 325 degrees. In a roast pan, place the turkey breast with breast side up.
2. In a food processor, combine butter, sage, pepper, onion, and garlic. Process to make a paste. Gently the skin from the meat with your fingers and smear half of the paste underneath the skin. Spread the remaining paste evenly on the skin.
3. In a sauce pan boil 1 1/2 cups spiced apple cider with honey. Let this reduce to 1/2 cup. Note this will become the consistency of syrup when it cools.
4. Pour 1/2 cup spiced apple cider into the bottom of the roasting pan. Brush turkey breast with apple cider glaze just made.
5. Roast the turkey for 1 1/2 to 2 hours, turning half-way and basting again with glaze, until the skin is golden brown. If apple cider has evaporated at half-way cooking time add water to cover bottom of roasting pan. The pan will be very hot so be careful doing this! Use an instant-read thermometer and roast until turkey reaches 165 degrees in the thickest part of the breast. If the skin is over-browning, tent with aluminum foil. When the turkey is done, transfer to a platter and cover with foil and allow it to rest at room temperature for 15 - 20 minutes.
6. Strain the drippings from the turkey into a sauce pan. Over medium heat, add flour and whisk together. Excess grease will form separately and you can carefully pour out the excess grease. Return to heat and whisk in vinegar and milk. Add apple cider until you reach desired consistency.
7. Slice turkey breast and serve with gravy.
Cooking Tip: If your turkey breast is frozen be sure to thaw in a safe way. Either place in the refrigerator or use cold water. In the refrigerator, place turkey in a drip-free container 24 hours ahead.
Nutrition Information: 340 calories, 15g fat, 16g carbohydrates, 1g fiber, 39g protein, 567mg sodium
• Onions: A good source of calcium, potassium, and Vitamin C. Onions and garlic belong to the allium family, which has shown to slow the development of stomach, breast, esophageal, colon and lung cancers in animal studies.
• Garlic: Provides some calcium along with cancer fighting antioxidants like quercetin.
Oven Roasted Sweet Potatoes
4 medium sweet potatoes, peeled and cut into 2-inch pieces
2 medium sweet onions, cut into 1-inch pieces
2 tablespoons extra-virgin olive oil
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1. Preheat oven to 425 degrees.
2. Combine all ingredients in a 13 x 9 inch baking dish. Toss to coat.
3. Bake for 35 minutes or until tender.
Cooking Tip: To avoid crying while cutting your onions try: cutting near an open window, under a thin sheet of water (be careful maneuvering the knife!) or freeze the onion for 10-15 minutes prior to cutting.
Nutrition Information (1 cup serving): 151 calories, 5g fat, 26g carbohydrates, 4g fiber, 2g protein, 57mg sodium.
• Sweet Potatoes: A nutrient dense food packed with fiber, potassium, phosphorous, calcium, magnesium, Vitamin C, Vitamin A and folate. Sweet potatoes also contain beta-carotene, which can help lower the risk of colorectal, esophagel, lung and head and neck cancers.
• Pecans: A good source of protein and also contain magnesium, iron, potassium, folate and Vitamin A.
• Onions: Provide source of calcium, potassium, and Vitamin C.
Mini Pumpkin Pies
1-15 oz. canned pumpkin puree (not pumpkin pie mix)
1/4 cup sugar
1/2 cup evaporated milk
1/2 cup unsweetened applesauce
2 teaspoons ground cinnamon
2 teaspoons vanilla extract
1/3 cup white flour
1/4 teaspoon salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1 cup whipped topping
1. Preheat oven to 350 degrees.
2. Grease muffin tin with cooking spray or use muffin liners.
3. Mix pumpkin, applesauce and sugar together in mixer and a whisk. Add eggs, vanilla and evaporated milk.
4. Add flour, cinnamon, salt, baking powder and baking soda.
5. Fill up muffin cups with 1/2 of mixture.
6. Place in oven and bake for 25 minutes.
7. Remove from oven and cool 20 minutes. Place in refrigerator until completely cooled.
8. Top with whipped topping.
Cooking Tip: Use a toothpick to test for doneness. The toothpick should come out clean without any dough. Using applesauce in this recipe cuts out 1/2 cup of sugar.
Nutritional Information (1 mini pie): 78 calories, 2g fat, 12g carbohydrate, 2g fiber, 2g protein, 87mg sodium
• Pumpkin: A versatile fruit that is packed with fiber, Vitamin A, potassium, Vitamin C and cancer fighting phytochemicals like lutein and carotene.