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!

 

BREAKFAST

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

Ingredients

  • 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)

Directions

  1. Combine all ingredients in blender or food processor and blend on high until smooth.
  2. Let sit for 1 minute to thicken before serving.
  3. Enjoy!

 

LUNCH

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.

Lentil Salad

Yield: 12 Servings

Ingredients:

  • 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

Vinaigrette:

  • 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

 

Directions

  1. Rinse lentils and drain. Place in a pot and cover with about 10 cm of water, bring to a boil and reduce to simmer.
  2. Cook for 15-20 minutes (lentils should still be slightly al dente).
  3. While the lentils are cooking, make the vinaigrette by whisking all ingredients together (or shaking in a jar with a tight-fitting lid).
  4. When the lentils are cooked, remove from heat, drain and rinse under cold running water to stop the cooking process.
  5. Add lentils to a large bowl and toss with the vinaigrette. Mix in the onion and capers.
  6. Add arugula, cucumber, walnuts and feta just before serving.
  7. Enjoy!

 

DINNER

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

Ingredients

  • 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

Directions

Seasoning Paste

  1. 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.
  2. Scoop paste into small bowl and mix in sesame oil, lime zest and 5 grinds pepper.
  3. Set aside

Chicken Breasts

  1. Cut each chicken breast crosswise, making 4 pieces
  2. 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.
  3. Butterfly breast (open it like a book) set it on large piece of plastic wrap and cover with second piece of wrap.
  4. 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.
  5. 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.
  6. 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.
  7. 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.

 

DESSERT

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

Ingredients

  • 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

Directions

  1. Preheat oven to 200 degrees C. Coat baking sheet with cooking spray and set aside.
  2. 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.
  3. 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.
  4. 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
  5. Bake phyllo rolls for 12 minutes, or until golden brown. Cool baked phyllo rolls on baking sheet for 20 minutes.
  6. 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.
  7. 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.

 

Advertisements

About LFCT

This is a blog about CHILDHOOD CANCER and CHILDHOOD CANCER AWARENESS Little Fighters Cancer Trust is a non-profit organisation that offers support and aid to Children with Cancer and their families. When a child is diagnosed with cancer it affects the whole family. One of the parents, usually the mother, must give up their job to care for the child and this creates financial problems for the family. In South Africa especially the majority of these families are not well-to-do; many of them are rural. A diagnosis of cancer can wipe out any family’s finances, let alone a poor family. The costs of special medications, special diets, hospital stays, transport to and from the hospital or clinic and accommodation and food costs for the mother who spends most of the time at her child’s bedside are astronomical. These are the people and problems that fall through the cracks, and these are the people that Little Fighters Cancer Trust has pledged to help in any way possible. LFCT takes a holistic approach to assisting the Children with Cancer and their Families, with the main aim to be the preservation of individual dignity and pride. Little Fighters Cancer Trust also focuses on promotion and advocacy of National Childhood Cancer Awareness in an effort to increase awareness of Early Warning Signs of Childhood Cancer. This would result in earlier diagnosis, giving the Child with Cancer more of a chance at Treatment and Survival. See "About" for more Background info

Posted on 7 April, 2017, in Blog, recipes and tagged , , , , , , , , . Bookmark the permalink. Leave a comment.

Please help us to Raise Childhood Cancer Awareness by Commenting and Sharing

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: