Foodie Friday: Smoothie, Salad, Strudel & Sexy Herbed Chicken
Another busy week has flown by and it is weekend again – more important, it is Foodie Friday!
Once again we have been very busy researching the best foods for those fighting cancer and bring you another full day’s meals that we hope that both you and your Little Fighter will enjoy.
While we are currently only doing these recipes in posts, we will be updating our website soon and will then also include a separate section for recipes in the different genres so that you will easily be able to look and find the perfect recipe whenever you want for whatever occasion… we will still continue to do our Foodie Friday posts too though.
Keeping in theme with yesterday’s post, todays recipes contain all those oh-so-important nutrients that are vital for fighting cancer – enjoy!
This nutritious breakfast smoothie combines leafy super greens, kale and spinach, with seasonal fruits, nuts and seeds for a cancer-fighting kick-start to your morning. Pumpkin will give you plenty of beta-carotene, a compound important in controlling normal cell growth and preventing cell damage from oxidation.
Breakfast Energy Drink
Yield: 2 servings
- 2 medium kale leaves, stems removed
- 1 cup spinach leaves loosely packed
- 1/2 cup fresh or frozen fruit
- 1/3 cup plain canned pumpkin*
- 3 Tbsp. seeds or nuts
- 1 Tbsp. chia seeds
- 1/2 tsp. cinnamon
- 1/4 tsp. nutmeg
- 1¼ cups soy or dairy milk
- 1/2 cup water
- 6-8 ice cubes (1 cup)
- Combine all ingredients in blender or food processor and blend on high until smooth.
- Let sit for 1 minute to thicken before serving.
Lentils are rich in nutrients, inexpensive and versatile. They are also hearty enough that they make a great alternative to meat in salads, soups, and burgers. This lentil salad is simple to prepare with a unique, tasty combination of spices and flavours.
Yield: 12 Servings
- 2 cups dried green or brown lentils
- 1 medium red onion, diced
- 1/4 cup capers (diced if large)
- 2 cups fresh arugula
- 1 medium cucumber, chopped
- 1/2 cup chopped walnuts
- 1/4 cup feta cheese
- 1/3 cup olive oil
- 1/4 cup lemon juice
- 1 Tbsp maple syrup
- 1 Tbsp Dijon mustard
- 1 tsp salt
- 2 tsp pepper
- 1 tsp ground cumin
- 1/2 tsp turmeric
- 1/4 tsp ground cinnamon
- 1/4 tsp cayenne pepper
- Rinse lentils and drain. Place in a pot and cover with about 10 cm of water, bring to a boil and reduce to simmer.
- Cook for 15-20 minutes (lentils should still be slightly al dente).
- While the lentils are cooking, make the vinaigrette by whisking all ingredients together (or shaking in a jar with a tight-fitting lid).
- When the lentils are cooked, remove from heat, drain and rinse under cold running water to stop the cooking process.
- Add lentils to a large bowl and toss with the vinaigrette. Mix in the onion and capers.
- Add arugula, cucumber, walnuts and feta just before serving.
This recipe for herbed chicken cutlets will easily become a favourite in your household. A blend of fresh herbs, ginger and sesame oil is carefully pounded into the cutlet. Then they’re lightly seared in a heavy skillet for the perfect protein-packed portion size. Serve with rice and your favourite vegetable stir-fry for an ideal meal.
Herbed Chicken Cutlets
Yield: 4 Servings
- 1 cup lightly packed cilantro leaves
- 1 cup lightly packed spearmint leaves
- 3 Tbsp. finely chopped onion
- 11 cm slice fresh ginger, chopped
- 1/2 tsp salt
- 2 tsp. roasted sesame oil
- 1/2 tsp. grated lime zest
- Freshly ground pepper
- 2 x 250-280 gram skinless, boneless chicken breasts
- 3 Tbsp. extra virgin olive oil, divided
- Pile cilantro, mint, onion and ginger in a heap on a cutting board and sprinkle with salt. Chop herbs with a knife until they look wet and are almost a coarse paste (about 4 minutes); there should be about 1/2 cup.
- Scoop paste into small bowl and mix in sesame oil, lime zest and 5 grinds pepper.
- Set aside
- Cut each chicken breast crosswise, making 4 pieces
- Place one chicken piece on work surface. Place open hand gently on top of chicken. With other hand, hold knife with thin, sharp blade horizontally and use it to slit breast along one long side, taking care to cut only three-quarters of way through.
- Butterfly breast (open it like a book) set it on large piece of plastic wrap and cover with second piece of wrap.
- Using flat side of mallet, pound breast, working from centre out, until it is evenly about 6mm thick; breast will about double in size. Repeat with remaining breast pieces.
- Remove plastic from one side of breast and spread 1 tablespoon paste over it. Recover with plastic wrap, and using mallet, using toothy side if possible, pound breast 15 or 20 times. Flip breast over and repeat to season second side. Repeat with remaining chicken.
- In heavy, medium skillet over medium-high heat, warm 1 tablespoon oil until it shimmers. Add a chicken breast and cook for 2 minutes. Turn and cook until it feels firm when pressed with finger at thickest part, about 2 minutes.
- Transfer chicken to plate and cover loosely with foil. Add 2 teaspoons of remaining oil to pan and cook second chicken breast for 3 to 4 minutes, turning breast after 2 minutes. Repeat using remaining oil and chicken breasts.
Serve these delicious chicken cutlets with your favourite vegetable stir-fry and brown rice.
Eating healthily does not mean that one cannot have decadent desserts. Bananas and chocolate are a classic combination offering fibre, potassium and flavonoids. Top with fresh strawberries for added nutrition and a pop of colour.
Chocolate Banana Strudel
Yield: 8 Servings
- Cooking spray
- 8 (9″ x 14″) sheets phyllo pastry*
- 2 Tbsp. canola oil
- 8 Tbsp. whole-wheat breadcrumbs
- 85 grams dark chocolate (72 %), finely chopped – until it resembles grated chocolate, divided
- 4 just-ripe large bananas, peeled and halved crosswise
- 1 large egg, beaten with 1 tsp. water
- 8 large fresh strawberries
- Preheat oven to 200 degrees C. Coat baking sheet with cooking spray and set aside.
- Place a sheet of phyllo with narrow end toward you. Brush it lightly with oil. Sprinkle 1 tablespoon whole-wheat breadcrumbs over phyllo. Set a banana half 2 inches above bottom of phyllo. Sprinkle 1 tablespoon chocolate over and around banana.
- Lifting bottom edge of phyllo up over banana, roll it over, covering banana. Fold in sides, then finish rolling banana in phyllo. Transfer phyllo roll to prepared baking sheet. Repeat, wrapping remaining banana halves.
- Brush top, sides and ends of phyllo rolls liberally with beaten egg. Using small, sharp knife, make 2 diagonal slits in phyllo to let steam escape. Discard remaining egg
- Bake phyllo rolls for 12 minutes, or until golden brown. Cool baked phyllo rolls on baking sheet for 20 minutes.
- Meanwhile, cut bottom tip off each strawberry. Placing strawberry with bottom toward you and rotating blade of a sharp knife at 45-degrees, make 4 or 5 vertical cuts from base to near top, just below hull. Gently press on strawberry to fan out slices.
- To serve, transfer warm phyllo rolls to individual dessert plates. Sprinkle 1 teaspoon grated chocolate over each roll. Place a fanned strawberry on plate, and serve.
*If you can find only 13″ x 18″ sheets, cut in half to make 13″ by 9″ sheets.
The Little Fighters Cancer Trust sincerely hopes that you enjoy trying out these recipes – do let us know if you have; how they came out and what you/your Little Fighter thought of them.
Posted on 7 April, 2017, in Blog, recipes and tagged cancer, cancer fighting foods, cancer nutrition, cancer nutrition resources, cancer recipes, cancer treatment, Childhood Cancer Awareness, LFCT, Little Fighters Cancer Trust. Bookmark the permalink. Leave a comment.