Diet Tips Top Fight Cancer

            Jillian Mckee is a reader  who wants to get the word out about the importance of diet and healing from cancer.  Using A Vegetarian Diet To Fight Cancer is a great article she wrote and I wanted to share it with you all.  It is amazing how food is medicine and how it can heal the body.  She writes for  the Mesothelioma Cancer Alliance. Check out her informative writing at the link below. 

www.mesothelioma.com/blog/authors/jillian/. 

Using A Vegetarian Diet To Fight Cancer

Diet is the most important thing to consider when making lifestyle changes after a cancer diagnosis. A vegetarian diet used to be considered a fad, abnormal or weird. Today vegetarian diets are hailed as the best way to treat chronic illnesses, especially ones like cancer.

Incorporate More Raw Veggies
A diet change is pretty substantial, but the first step you can take is to incorporate more vegetables. Have a large salad each day with all of your favorite vegetables. Top it with nuts and vinaigrette. Stay away from heavy cream dressing, as they contain a lot of fat and calories. Leafy-green vegetables contain numerous antioxidants and vitamins. They are packed full of calcium, magnesium, iron and zinc. Mushrooms and carrots are great in salad, and will increase your ability to fight anything.

Incorporate More Raw Fruits
Fruit is full of fiber, natural sugars, and vitamins. Eating at least five servings of fruit per day has been shown to help cancer patients feel significantly better and healthier. Fruit like mangoes and papaya also contain important cancer-fighting compounds. Berries are excellent in smoothies. A breakfast drink with blueberries, strawberries and raspberries is energizing and enlivening. You can call it your "cancer blaster smoothie."

Incorporate More Whole Grains
Whole grains are the foundation of a healthy diet. They provide filling calories, protein, nutrients and fiber. Fiber will help your body eliminate waste and toxins, and it will give you more energy. Try brown rice, quinoa, buckwheat, wild rice and amaranth. Think outside of the typical whole-wheat grains. Eat oatmeal or grain cereals for breakfast. You will feel incredible.

Stay Clean
Eating as few processed foods as possible will help you immensely while fighting cancer. Nutrition for mesothelioma and other cancers really does mean cutting out the junk. You can make plenty of your own delicious snacks with whole foods and fresh produce. If it comes in a box, greatly re-consider your purchase. Certain cereals, spices, tofu and almond milk will come in a box, but keep those foods to an absolute minimum.

Cancer patients should start working on their diet immediately after diagnosis. Some people advocate a raw diet for cancer patients, and there are many resources out there that show how raw foods can help the body fight. Diet isn't a cure, but it is the closest thing there is right now. Eating pure foods will make you feel more energetic compared to eating processed foods. You will have the ability to go for a walk instead of sleeping all day. You will want to try new things and keep yourself going during your hardest moments.

Nutrition is important, and once you start making small changes, you will quickly see just how valuable good nutrition is.

Sesame Soy Ginger Infused Veggie Tofu

Sesame Soy with Ginger Infusion Tofu

Ingredients:

1 package of firm Tofu.  

1 head of broccoli, bite size pieces ( I use the Organic pre-packaged broccoli)**I like it slightly steamed, or you can throw it in raw.  whichever you prefer**

1 cup shredded carrots. ( I use the organic pre-sliced into match sticks)

1/8 cup toasted sesame seeds 

sauce:

1/4 cup Tamari or soy sauce

2-3 Tbs TOASTED Sesame oil ( toasted has a richer flavor)

1/8-1/4 cup water

1/8 cup rice vinegar

1/4 cup honey ( I use a few TBS of honey and the rest Stevia to taste…I like it sweet)

fresh ginger about 1inch-2 inch piece (rough cut in pieces that you can discard later)

Heat oven to 350º

Take the Tofu out and set it on a cutting board on top of a paper towel or dish cloth. Then put another cutting board on top and let it sit for about 15-20 minutes so all the water drain out.

Then grab a baking dish and make your sauce.   Taste and adjust as needed.  Sometimes I like it sweeter and add more honey.  If you have to much soy taste, dilute with a splash of water..etc.  just see how you like it!

Grab your tofu and cut it into cubes.  Place the cubes into your baking dish with the sauce and bake it for abut 20-30 minutes to infuse the flavors.  Once it is done, let cool and transfer to a bowl with the broccoli, carrots, and toasted sesame seeds.  (Take the large pieces of ginger out and discard.) Pour the remaining sauce over the veggies & tofu and toss.  Eat and enjoy.  This makes a great cold salad so make extra and have it for lunch or a snack later!

**sometimes my tofu soaks up a lot of my sauce so I just make some more up real quick and toss it in there**

CUT UP AND BAKING IN THE OVEN

YUMMY!!  I LOVE THIS!

If you haven't tried tofu.  You should give it a try.  This dish is so easy and delicious.  My kids love it!

Tofu is relatively high in protein, has little fat, high in iron, calcium, and magnesium.  I has a soft custard like consistency and takes on the flavor of whatever sauce you put with it.  It has been around for 100's, and 100's of years in eastern countries such as Japan and China.  I hope you give this a try!  If you have a great store that has made up salads, look for a tofu salad and give it a try!  If you love it the way we do you will want to make your own healthy version.

To your health & happiness!

liz 

Pumpkin Waffles

Pumpkin Waffles

My kids love waffles.  I try to add some healthy ingredients and extra eggs for a protein kick in the morning.

I start with Pamela's gluten free Baking mix and I follow the instructions for waffles.

Ingredients:

Pamela's Baking mix. ( follow instructions for waffles)

I add 2 extra eggs

I add 1/2 can of Organic Pumpkin Puree

I add 1/4 cup ground almond flour for extra protein and nutrients.

1-2 tsp of cinnamon

*you can also make these into pancakes….just follow the recipe on your favorite mix!

 Get your waffle iron hot and ready.  I spray mine with coconut oil.

look they are toasty and ready to eat!

Little Steven enjoying his pumpkin waffle with his carrot juice.  He is so cute!

I serve these up with sliced bananas and pure maple syrup.  Yummy!

Guilt Free Brownies!

Gluten Free and Grain Free…Guilt Free dessert.  

If you are looking for a way to have your cake and eat it too….well then, here ya go.  These guilt free brownies are super healthy. Using Stevia instead of table sugar makes these almost sugar free.  I use stevia as a sweetner but if you like sugar then by all means use regular sugar.  Some people do not like the taste of Stevia.  I personally do, and my kids are used to it and gobble these up like my last name is Crocker and my first name is Betty.

 Ingredients:

• 1 (15oz) can no salt added black beans completley drained
• 3 eggs
• 1 Tsp vanilla
• 1 Tsp cinammon
• 3 Tbs coconut oil melted ( or oil of choice)
• 1/4 cup pure coco powder
• 1/2 cup chocolate chips ( white chocolate chips for the topping optional)
• 3/4 cup pure cane sugar 
• pinch of salt

***I use about 1-2 tsp liquid stevia to make these sugar free and a shot of honey I taste it to see if its sweet enough.  We don't eat them that sweet so you may want to add more***

Heat oven to 350º
Lightly grease 8X8 pan

Put black bean in a food processor and blend till smooth.  Add eggs, vanilla, cinammon, melted coconut oil, coco powder, sugar, salt.  Blend all until well mixed.  Fold in chocolate chips, spread in pan and then top with extra chocolate chips if desired.  Nuts are a great topping too!

Also, if you like coffee, then add a couple of tbs of instant coffee to have a little coffee kick…why not live a little.  I use decaf instant coffee when I do this step.  It is delicious!

Bake for 30 minutes.

Look at them baking up!

Dust with powdered sugar for a pretty presentation.




Hope you enjoy these healthy treats!

Garlicy Gingery Chicken

Garlicy Gingery Chicken

               Ingredients

• 2-4 organic chicken breasts
• 1Tbs Toasted Sesame Oil
• 3-4 large cloves pressed garlic
• 1-3 tsp fresh grated ginger ( I also throw in a spoonful of pickled ginger from a jar for  an extra kick)
• 1/4 cup Reduced Sodium Tamari ( Soy Sauce) I use Gluten Free tamari
• 5-6 Tbs Honey
• 1-2 Tsp of red pepper flakes (optional)

splash of  low sodium chicken broth about 2 TBS or so .***This can be omitted, and will not change to way it taste.  I try to use as little sodium as possible and the Tamari has quite a bit so I use a bit of broth and less tamari.

***if you want extra sauce for rice then double the recipe, or if you have more chicken

Combine all ingredients in a dish, place chicken in the marinade and let it sit in refrigerator for a few hours    If you don't have time to let it sit then just bake it  covered at 350º for 30+ minutes till juices run clear.  All depends on the thickness of your chicken.  I use smaller breasts so my cooking time may be shorter.

***Mix the sauce together before you add the chicken and taste it to see if you like the sweetness and taste.           Adjust as necessary.


I serve it up with steamed green beans and carrots and a few slices of avocado.  I also put a few slivers of pickled ginger on top.

Brown rice would be a great option to pour extra sauce on with the chicken.

Creamy Chicken Enchiladas

Ingredients:


3-4 Organic Chicken Breasts
2 onions
1 TBS Onion Powder
1 TBS Garlic Powder
1 can Coconut Milk
1 can Mild Green Chilies
 reserved broth from your chicken or 1 can organic low sodium chicken broth
Tortillas ( I use Brown Rice Tortillas from the health food store)  If you do not have a problem with wheat, you can use whole grain tortillas here.

Food For Thought

Healthy ingredients y'all!  If you can omit the sour cream and gobs of cheese, you gain all the health benefits of coconut. Coconut helps control weight, decreases the risk of joint inflammation, helps in lowering blood pressure, helps maintain a healthy immune system, relaxes muscles and nerves, helps to prevent anemia, maintains blood sugar.  The benefits are numerous for using coconut milk instead of dairy products.  What's even worse for your body are all the recipes that call for using canned soups like Cream of Mushroom Soup.  Check the label and see what's all in there.  Ask yourself, is this really good for my body?  They are loaded with sodium, and health destroying chemicals such as MSG.  I don't mind using dairy products on occasion,  but it is always in moderation.  If you have sinus problems,  allergies, inflammation, digestive problems and headaches, you may want to consider a dairy free diet.  After all, we are humans not baby cows.  Milk is made for baby cows.  Humans are the only species that drink another animals by product.  Just saying! This works for my diet not for everyone.  If you have no problems with dairy,  then dairy by all means use it.  Again, this blog is to show people healthier alternatives. 

Boiled chicken

Boil 2-4 chicken breasts with a white onion cut in half and season with salt and pepper (Or use a cooked rotisserie chicken)

Once the chicken is completely cooked, set aside and shred it up.

Saute about half a small white onion in a TBS coconut oil.

Saute 1 TBS Garlic powder  &  1 TBS onion powder with the onions

Then add about a cup or a cup and a half  of the broth from the chicken that you boiled to the pan

Mix 2 TSP cornstarch in cold water ( I use my  cooled down broth from the boiled chicken) and add to sauce…simmer for several minutes about 5 minutes to meld the flavors.  I like mine flavorful so I may add a bit more onion or garlic powder to taste.

Add a can of mild green chilies to the sauce and simmer about 5 minutes. ( I use mild for my kids otherwise I would use hot)

sauteing onions with broth

add coconut milk and green chilies

Spray baking dish with oil, and put about a ladle full of your cream sauce in the bottom of pan

Get your tortillas and place shredded chicken in each tortilla and roll up, place seam side down in baking dish.





***If your are a cheese eater, this is where you can add shredded cheese to the inside and roll it up.
****I try to use as little cheese as possible.  (I do not put cheese on my enchilada.)

I do top the enchiladas with shredded Organic Cheese for my family but just a small amount.  If you love cheese then go for it.

roll them up

seam side down

cover the enchiladas with the creamy green chili sauce.

Bake 350º for about 20 minutes until the sauce looks bubbly.

  Looking good and creamy!

These enchiladas are so creamy  and delicious.  Try them out.

 The kids gobbled them up.  Clayton had already finished and moved on to dessert at this point.  Ava was on seconds.  Steven asked if he could take the leftovers in his lunchbox the next day.

***Don't be afraid to try healthy recipes.  You have to change the way you think about food and break the addiction to sugar, sodium, and chemical infested food.  If I can do it, you can do it too!

My Little Veggie Stacked Enchilada

OK.  Now that I showed you that yummy chicken enchilada recipe, here is what I made myself.  I get tired of eating chicken and I love to eat veggies.  So, of course I made myself a little vegetarian enchilada.

I sautéed some diced squash, zucchini, and spinach with chili powder and cumin.  I layered the tortillas, sauce, and veggies in the ramekin, topped it with diced green chili and baked it along side the chicken enchiladas.  So simple.

I love this recipe. I could eat it everyday.

Try it out. If your family will not eat green chilies, them leave them out and put some other spices in there instead. Maybe some cumin or chili powder to give it some additional flavor.  Or you could just make it more garlicky with more sauteed garlic.  You can't go wrong.  So go ahead and serve it up…Lizzy Style!

Quick & Easy Fudge: Great Gift Idea

 It's Yummy, It's  Quick, and It's Easy!

Fudge goes along with the Happiness component of my blog.  In no shape, form or fashion is it Healthy!  It makes me smile and I sure do love it.  This is so easy and fun to make.  Have your kids join in on the fun.  It is delicious and quite addicting.  You have to live a little right?  Right!  I love homemade gifts, especially ones from the kitchen.



Ingredients:

3 cups of chocolate chips or any rich chocolate you like
1 can Sweetened Condensed milk
1/2 stick of butter
Nuts and marshmallows optional.
splash vanilla

In a glass bowl over boiling water ( double broiler) add chocolate chips and condensed milk.  Stir to keep from burning.  Once melted, add butter and vanilla.  Stir all together, make sure it is getting think and creamy and make sure not to burn it. ( you can also do this in the microwave.  I like it better on the cooktop)

line a 8x8 baking dish with foil and lightly butter it.  Pour the fudge into the pan.  I add one side of nuts, and the other side with marshmallows.  I press the ingredients quickly into the fudge before it sets up to much.

put in fridge for several hours or overnight.  I then take it and peel the foil off the back and cut into bite size pieces.  DELISH! You and your family will go crazy for this fudge!

I firmly press the nuts and marshmallows into the top of the fudge here instead of mixing it in.   That is so I don't have to divide the batches.  I'm all about less clean up!

Get some mason jars and fill them up.

Isn't this a pretty little treasure?
Serve it up…Lizzy style! With a big fat bow!

Great teacher gifts!