✨Foodie Friday ✨Boost your Immune System with these Herb Recipes
Good Afternoon, Peeps!
Today’s recipes are all about the cancer-fighting herbs that you are hopefully by now growing in your windowsill as per our posts, Creating a Cancer-Fighting Indoor Herb Garden and How to Incorporate Cancer-Fighting Herbs into your Diet.
Ensuring that your Child with Cancer (and the rest of your family) eat well and get the right amount of nutrients to help their immune system grow strong enough to fight this devastating disease is important.
Knowing how and where to get those important nutritious ingredients, as well as how to use them to best effect, is also important – these recipes will do that!
Freshly made aloe gel and juice are the best because many phytochemicals lose their potency as the juice gets processed.
Green Aloe Vera Power Booster!
Serving Size: 1 Serving
- 1 Tsp. Spirulina
- 1 Tsp. Wheat Grass Powder
- 2 Freshly Squeezed Organic Orange Juice
- 1 Fresh Banana, Peeled
- 1 Cup Fresh Spinach Leaves
- 1 Cup Aloe Gel
- 1 Cup Fresh Spring Water
Add all the ingredients into your blender and blend at high speed until smooth.
Serve and enjoy!
Chunky Aloe Vera Salsa!
- 1 Cup Fresh Cilantro, Chopped
- 1 Freshly Squeezed Lime Juice
- 1 Fresh Garlic Clove, Chopped
- 1/2 Cup Fresh Aloe Vera Gel Fillets
- 2 Fresh Tomato’s
- 3 Fresh Baby Marrow
- 1 Tsp. Sea Salt
- Add the tomato’s, baby marrow, garlic and Aloe gel into a blender and blend until paste-like texture.
- Add into a bowl and mix the rest of the ingredients for a nice chunky effect.
Blend it into garlicky pestos, sprinkle it over grilled pizzas, and toss whole leaves into our fresh salads.
Thai Chicken with Basil Stir Fry
This is delicious and easy to make. Make it as spicy as you like or keep it mild.
- 2 cups uncooked jasmine rice
- 1 litre water
- 3/4 cup coconut milk
- 3 tablespoons soy sauce
- 3 tablespoons rice wine vinegar
- 1 1/2 tablespoons fish sauce
- 3/4 teaspoon red pepper flakes
- 1 tablespoon olive oil
- 1 medium onion, sliced
- 2 tablespoons fresh ginger root, minced
- 3 cloves garlic, minced
- 1kg skinless, boneless chicken breast halves – cut into 1/2 inch strips
- 3 shiitake mushrooms, sliced
- 5 green onions, chopped
- 1 1/2 cups chopped fresh basil leaves
- Bring rice and water to a boil in a pot. Cover, reduce heat to low, and simmer 20 minutes.
- In a bowl, mix the coconut milk, soy sauce, rice wine vinegar, fish sauce, and red pepper flakes.
- In a skillet or wok, heat the oil over medium-high heat.
- Stir in the onion, ginger, and garlic, and cook until lightly browned.
- Mix in chicken strips, and cook about 3 minutes, until browned.
- Stir in the coconut milk sauce. Continue cooking until sauce is reduced be about 1/3.
- Mix in mushrooms, green onions, and basil, and cook until heated through.
Serve over the cooked rice.
Exquisite Pizza Sauce
This sauce is wonderfully flavourful and is worth adding in the numerous ingredients.
- 1 (170 grams) can tomato paste
- 170 ml warm water (45 degrees C)
- 3 tablespoons grated Parmesan cheese
- 1 teaspoon minced garlic
- 2 tablespoons honey
- 1 teaspoon anchovy paste (optional)
- 3/4 teaspoon onion powder
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried marjoram
- 1/4 teaspoon dried basil
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon cayenne pepper
- 1/8 teaspoon dried red pepper flakes
- salt to taste
- In a small bowl, combine tomato paste, water, Parmesan cheese, garlic, honey, anchovy paste, onion powder, oregano, marjoram, basil, ground black pepper, cayenne pepper, red pepper flakes and salt; mix together, breaking up any clumps of cheese.
- Sauce should sit for 30 minutes to blend flavors; spread over pizza dough and prepare pizza as desired.
Cilantro pairs well with many dishes, especially Mexican or Thai dishes and those with beans, cheese, eggs, and fish. Cilantro is also great with creamy vegetable dips and as a topping or garnish for soups and salads.
Cilantro-Lime Tuna Patties
Serving: 5 patties
- 1/3 cup chopped fresh cilantro with stems removed
- Juice and zest from 1 lime
- 5 green onions, diced (white and green parts)
- 3 garlic cloves, minced
- 1 teaspoon dried ginger or 1 tablespoon fresh grated ginger
- 3 tablespoons low sodium soy sauce
- 1 tablespoon whole grain mustard
- 2 eggs
- 1/4 cup whole-grain bread crumbs
- 4 x 140 gram cans of tuna packed in water, drained
- 5 whole grain hamburger buns
- Lettuce and tomato, optional for topping
- In a large bowl, mix together cilantro, half of lime juice and zest, green onions, 3 of the garlic cloves, ginger, soy sauce, mustard, eggs and bread crumbs.
- Add tuna and mix well.
- Form 5 patties and refrigerate for 30 minutes to set.
- Spray a skillet with non-stick cooking spray and sauté the burgers on medium heat for 3-5 minutes on each side until lightly browned.
Serve on a toasted bun with lettuce and tomato (optional) and green beans on the side.
One Pot Lentil Lunch
This is a great recipe as making a “base” of a whole grain like brown or black rice, quinoa, barley or whole grain couscous with a variety of herbs, spices and seasonings to jazz it up at the beginning of the week saves time later.
- 1 cup lentils
- 2 and 1/4 cups water
- 2 teaspoons vegetable bouillon
- 1/4 cup red wine
- 1 tablespoon olive oil
- 1 bag of 10-minute brown rice
- 3 garlic cloves, diced
- 1/4 cup chopped onion
- Cherry tomatoes, chopped in half
- Chopped cilantro
- Bring 2 cups of water to boil and add the lentils and vegetable bouillon. Stir and bring heat down to a simmer for 30 minutes.
- Add the remaining 1/4 cup of water and the rest of the base ingredients (wine, oil, rice [removed from bag], garlic and onion).
- Continue to simmer for an additional 10-15 minutes until rice is fully cooked and onion is tender.
- Portion out what you’re going to eat for the day, then top with your add-ins!
Other optional add-in ideas for this base:
- Spinach leaves
- Hard boiled egg
- Canned salmon
Add something different to the base, such as a variety of beans, veggies, nuts or canned salmon or tuna or cheese so every day you are eating something new and different that doesn’t require the additional cooking time of having 4-5 separate meals.
Ginger is known for its spicy flavour and its ability to help with minor gastrointestinal issues. However, ginger has also shown promise as an effective anti-inflammatory agent.
The process is not difficult, but it is a bit time-consuming.
- 1 cup of fresh ginger root
- 1 ½ cups of water
- 1 ½ cups of sugar
- Peel and slice ginger root. You can slice the ginger however you want. Just keep in mind that larger pieces will take longer to dry.
- Combine water and sugar in a small saucepan and bring the mixture to a boil.
- Add the ginger to the pot, reduce the heat to medium-low, and simmer for 20 minutes.
- After 20 minutes, use a slotted spoon to place the ginger on a wire rack. You will need to let the ginger dry on the rack overnight.
Store the ginger in an airtight container in your pantry for up to three months.
Home-Made Ginger Ale
Nothing beats making your own ginger ale – it has an entirely different (and remarkably better) taste. You can make a 2-litre bottle of fresh ginger ale straight from the ginger as long as you have the right ingredients.
- 1 cup (200 g) peeled, finely chopped ginger
- 2 cups (450 ml) water
- 1 cup (225 g) sugar
- 1 cup (225 ml) water
- 1/2 cup (115 ml) club soda (per glass)
- A few drops of lime juice
- Lime wedges (for garnish)
- Bring 2 cups of water to a boil in a saucepan. Add the ginger, which should be peeled and finely chopped. Reduce heat to medium low and let the ginger sit in the simmering water for 5 minutes.
- Remove from the heat and let sit for 20 minutes. Any longer than that and it might be too gingery.
- Strain the liquid through a fine mesh strainer. Discard the ginger pieces. The water should be completely infused with the ginger taste, so you don’t need them.
- In a separate saucepan, make the simple syrup. Dissolve 1 cup granulated sugar into 1 cup of boiling water. When it’s not grainy anymore, it’s ready. Set aside.
- Mix 1/2 cup of ginger water with 1/3 cup of the simple syrup and 1/2 cup of club soda. This is the amount needed for each glass. Add a few drops of fresh lime juice and a lime wedge to each drink.
Serve chilled and enjoy!
Creamy Mint Chip Smoothie
- 1/2 large avocado
- 1 1/2 banana, frozen
- 5-6 mint leaves
- 1/2 cup water + 2 tbsp
- Stevia extract to taste
- 2 oz. vegan dark chocolate bar chopped into chips
- Mix all ingredients (except choc chips)and blend well
- Stir in chocolate chips and serve
Mint Chutney [Vegan]
- 1-2 bunches mint leaves
- 2 small cooking onions, roughly chopped
- A small spoonful of tamarind paste
- 10-12 drops Stevia extract + a pinch or two of sugar
- A pinch or two of salt and pepper
- Pick all the leaves off the mint and wash well.
- Put all of the ingredients in a food processor and process until desired texture. I like mine with little bits of mint and onion, but you can process until smooth.
- Cover and chill for at least a few hours or, even better, overnight.
- Serve with fruit, toast or anything else you can think of!
Oregano is a Mediterranean herb that goes well with pizzas and pasta sauces, but it can also be used in a myriad of other ways.
A Simple Tomato Sauce
Oregano and tomato are a classic combination, and there are many tomato-based dishes that you can add oregano to. A basic tomato sauce is a great way to use oregano, because you can add the sauce to pasta, pizza, sandwiches, chilis, soups, and more.
- 1 diced onion
- ¼ cup (59 ml) of olive oi
- 1 bay leaf
- 1 teaspoon (0.5 g) of fresh oregano
- 2 cloves of minced garlic
- Salt, to taste
- 2 tablespoons (28 g) of tomato paste
- 2 x 28-ounce (794-g) cans of diced tomatoes
- In a large saucepan, cook onion over medium heat with olive oil, bay leaf, fresh oregano, minced garlic, and salt, to taste.
- Cook the mixture for 10 minutes.
- Add tomato paste and cook for another five minutes.
- Add cans of diced tomatoes and bring the mixture to a boil.
- When the sauce comes to a boil, lower the heat to medium-low and simmer it for an hour, stirring every few minutes.
- Remove the bay leaf and serve with your favourite dishes.
Bolognese sauce is a creamy meat-based tomato sauce that’s often served with spaghetti. Making Bolognese sauce is very similar to making a basic tomato sauce, except for the addition of some extra ingredients.
- 500 grams minced beef
- 1 large onion (chopped)
- 1 can chopped tomatoes
- 1 tablespoon tomato puree
- 1 clove garlic (crushed)
- 2 teaspoons mixed herbs
- 1 teaspoon sugar
- 1 beef stock
- 175 ml red wine or white wine (optional)
- 1 tablespoon olive oil
- Heat olive oil in a heavy pan (medium heat)
- Add the onions, and fry until translucent
- Add the mince and brown
- Add the crushed garlic clove, stir and fry for 1 min
- Add the beef stock cube, mixed herbs, tinned toms, tom puree, and 1/2 pint water, and bring to the boil
- Reduce heat and simmer for 20 mins
Serve with freshly cooked Spaghetti or Pasta shapes of your choice!!
Fresh chopped parsley has a spicy, peppery flavour and pairs well with potatoes, tomato-based sauces, poultry dishes, grain-based salads, seafood, Mediterranean flavours, and egg dishes.
Salsa Verde is an Italian classic herby green sauce which has a fabulous flavour. It is incredible with fish, chicken, lamb, or any dish that needs a little extra zip! Parsley is the backbone of this dish
Yield: 1 small jar
- 1 small shallot, finely chopped
- 2 T red wine vinegar
- 4 anchovies, rinsed if packed in salt
- Leaves from about 30g flat-leaf parsley (about 20g leaves)
- Leaves from about 30g basil (about 20g leaves)
- 2 T salted capers, rinsed and roughly chopped
- 120-150ml extra virgin olive oil
- Place the shallot in a small non-metallic bowl with the vinegar and leave to soak for 45 minutes.
- After half an hour, mash the anchovies in a pestle and mortar, then gradually add the herbs and capers and pound to a smooth(ish) paste ( a bit chunkier or smoother according to personal taste)
- Stir in the shallot, with a little of the soaking vinegar, then slowly whisk in the oil until you achieve your desired consistency.
- Taste and add more of the vinegar if you like, plus seasoning if necessary.
Store in an air-tight container in the fridge.
Cauliflower Crust Pizza
Yield: 2 mini pizza crusts.
- 1 head cauliflower
- 3 cloves garlic
- 3/4 cup shredded mozzarella or Italian blend cheese
- 1 egg
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- Place cauliflower and garlic in a food processor and pulse until fine.
- Place in a double boiler to steam until soft.*
- Place mixture in refrigerator until cooled.
- Preheat oven to 220°C. Combine all remaining ingredients with cauliflower mixture and press evenly on a parchment paper lined baking pan.
- Bake for 15 minutes on one side, then flip the crust and bake another 10 minutes.
Add your favourite toppings & Enjoy!
*The double boiler method is important here. You really don’t want water or steam touching the cauliflower directly because if the mixture becomes too moist, the crust won’t get crispy.
If you don’t own a double boiler, just put water in a large pan then place a small pan containing whatever food/ingredient it is into the larger pan.
Fresh and diced rosemary is a popular herb to add flavour and spice to various dishes including breads and other baked goods, roasted meats and fish, cheese dishes, and vegetables.
Quick, easy, and delicious all-purpose rub for any grilled, sautéed, stir fried, roasted, or broiled meat
- 1 tablespoon (7 g) ground black pepper
- 1 tablespoon (19 g) salt
- 3 tablespoons (9 g) chopped fresh rosemary
- 1 tablespoon (3 g) dried rosemary
- 8 cloves garlic, diced
- Combine all ingredients – store in airtight jar until you need it
- Rub onto both sides of meat or vegetables before grilling as desired
Rosemary Potato Wedges
Take your potato wedges to the next level. Arguably one of the most common food and herb pairings is potatoes and rosemary. You can add rosemary to any type of potato, including with roasted potatoes, in mashed potatoes, or even sprinkled on scalloped potatoes.
- 2 tablespoons (30 ml) of oil
- Salt and pepper to taste
- Diced rosemary
- Minced garlic
- Wash and scrub potatoes
- Cut the potatoes into wedges or fries
- Season the potatoes with oil, salt and pepper
- Bake the wedges in a 475°F (246°C) oven for 30 to 35 minutes, flipping twice during the cooking time
- Season with diced rosemary, minced garlic, and additional salt and pepper
Sage is a delicious herb and is used traditionally in Middle Eastern and Italian cuisines, among others. Fresh sage can also be added to salads or to stir fries, or even fried on its own and eaten with potatoes. Sage builds your bones and boosts your brain.
Chilled Tomato Soup with Sage
Yield: 3 – 4 servings
First, you’ll need to make fresh tomato sauce, which is the base for the soup.
Ingredients for Tomato Sauce:
- 1Kg fresh, ripe tomatoes
- 1 teaspoon sea salt
- 2 tablespoons olive oil
- Coarsely chop the tomatoes into a heavy saucepan dish and stir in the salt and olive oil.
- Bring the mixture to a boil and simmer gently for 25 minutes (You can simmer it longer if it seems too thin)
- Puree the mixture in a blender.
Now you’re ready to make the soup.
Ingredients for Tomato Soup with Sage:
- 3 cups homemade tomato sauce
- 1 medium zucchini, diced
- 100 grams fresh green beans, cut into small pieces
- 1 medium onion, sliced thinly
- 4 large sage leaves, minced
- 1 clove of garlic, minced
- 1 teaspoon lemon zest
- 1 ¾ cups water
- Sea salt to taste
- Olive oil for sautéing
- In a heavy saucepan, sauté the beans, onion, and zucchini in olive oil.
- Stir in the garlic and lemon zest; sauté for about 4 minutes.
- Add the tomato sauce and water, and simmer for 20 to 25 minutes.
- Stir in the sage and simmer for a few minutes more; then remove from heat.
- Cool soup to room temperature, then chill in the refrigerator and serve cold.
When you enjoy this wonderful soup, you’re nourishing your bones with all the healthy ingredients, including sage. But sage does more than just benefit your bones.
Use this great-tasting creamy, herbed dip with chips or veggies, or make it a bit thicker by adding more cream cheese and use it as a spread on crackers and herbed breads.
- 1 x 225 gm package of cream cheese
- 1/3 cup sour cream
- 1/3 cup grated parmesan cheese
- 1/4 cup mayonnaise
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh sage leaves
- 2 tablespoons fresh chopped celery leaves
- Combine all ingredients in a food processor and blend until smooth.
- Place in a bowl and refrigerate 5-8 hours to blend flavours.
- Serve at room temperature.
These oatcakes combine the rich aromatics of sage with the chewiness of oats. They are delicious as is and even better when eaten warm with a drizzle of rose petal-infused honey and a bit of tea. They can be made with gluten-free flour mix and gluten-free oats or regular wheat flour and oats.
- 1 tablespoon butter for greasing the baking sheet
- 1/4 cup buttermilk
- 1/4 cup honey (warm temperature and liquid)
- 1 1/2 cups rolled oats (not soaked; avoid quick or instant oats)
- 1 cup all-purpose flour (gluten-free if desired)
- 1 teaspoon finely ground dried sage leaves
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup chilled butter, cut into pieces
- Preheat oven to 350°F (180°C).
- Butter 2 large baking sheets.
- Mix the buttermilk and honey together until completely combined. Set aside.
- Place oats, flour, baking soda, and salt in a medium-sized bowl.
- Add the sage. Whisk well.
- Using your fingertips or a pastry cutter, cut in the butter until the mixture looks like a coarse meal.
- Add the buttermilk and honey combination and stir just until it forms dough.
- Form the dough into two disks. Set aside one of the disks.
- Roll out the other disk on a floured surface until it is 1/4 inch in thickness. Using a cookie cutter or glass, cut out rounds or shapes.
- Place the cut dough pieces on the buttered baking sheets.
- Gather the scraps of dough, re-roll and continue cutting them out. Then continue with the other disk of dough.
- Bake the oatcakes 10-15 minutes or until the edges are just turning golden brown. Don’t overcook!
Let cool slightly before eating…
…or cool completely and store in the refrigerator in a tightly covered container for up to three days.
Fresh thyme adds a wonderful taste and fragrance to various dishes.
Thyme, Lemon, Garlic Roasted Chicken
Yield: 6 Servings
- 1 roaster chicken (around 2 kgs)
- 1 tablespoon unsalted butter at room temperature
- 3 garlic cloves, minced
- 1 teaspoon salt
- 1 teaspoon black pepper
- 4 sprigs fresh thyme
- 3 sprigs rosemary
- 1 lemon, cut in half
- 1 tablespoon olive oil
- Preheat oven to 200 C and place chicken on a rack in a roasting pan. Pat chicken dry with paper towel.
- In a small bowl, mix together softened butter, garlic, salt and pepper. Rub mixture over the chicken.
- Place thyme, rosemary and lemon halves inside the chicken.
- Drizzle the outside of the bird with olive oil, rubbing over the skin with your fingers to make sure it’s evenly coated in the oil.
- Roast in the oven until juices run clear when cut with a knife, 1 to 1½ hours depending on the size of your bird.
- Let chicken rest five to 10 minutes before serving.
This garlic/thyme butter tastes great and can be refrigerated for up to one week or frozen for six months. Used it on bread, fish, chicken, baked potato, etc.
- 1 garlic clove
- 1/2 teaspoon salt
- 1 stick (1/2 cup) unsalted butter, softened
- 3 tablespoons chopped fresh flat-leaf parsley
- 2 teaspoons chopped fresh thyme
- 2 teaspoons grated fresh lemon zest
- 1/4 teaspoon black pepper
- Mince garlic and mash to a paste with salt using a heavy knife.
- Transfer to a food processor along with remaining ingredients and blend.
- Roll into a 6-inch log in a sheet of plastic wrap, twisting ends closed.
- Chill, covered, at least 2 hours for flavours to develop.
- Bring to room temperature before using.
This is one herb you simply cannot go without if you have cancer (and you can never have too much of it either). Combining turmeric with fresh black pepper helps to absorb turmeric by a huge 2000%!
A smoothie including turmeric, green tea, and berries may prove helpful in fighting inflammation.
- 1 cup of green tea
- 1 cup berries
- 1 tablespoon (14.8 ml) coconut oil
- ½ teaspoon turmeric
- ½ teaspoon ginger
- 1 teaspoon flaxseed or chia seeds
- 1 Banana
- Blend all ingredients together in a blender until smooth
- Drink chilled
Turmeric Chips & Turmeric Dipping Sauce
Take turmeric to the next level by making these Turmeric Chips with a Turmeric Dipping Sauce! These are addictive – and healthy!
Yield: 2 Servings
- 5 small potatoes chopped into chip shapes
- 1 tsp turmeric powder
- salt and pepper to taste
- 2 tsp olive oil
- 1/4 cup sunflower seeds
- 1/2 tsp fresh turmeric
- 1/4 tsp turmeric powder
- juice of one lemon
- 1 clove of garlic
- 1/4 cup water
For the Turmeric Chips
- Toss the chips with olive oil, turmeric, salt and pepper.
- Put in the air fryer (or oven) for 15 to 20 minutes at 180℃. Shake after a few minutes to move the chips around.
For the Turmeric Dressing:
- Blend all ingredients in a blender or magic bullet until well combined.
- Serve with the chips and garnish with chives or parsley if desired.
Posted on 21 September, 2018, in Blog, nutrition, recipes and tagged Cancer-Fighting Herb Recipes, Cancer-Fighting Herbs, Child Cancer, Child Cancer Awareness, childhood cancer, Childhood Cancer Awareness, International Childhood Cancer Awareness Month, Little Fighters, Little Fighters Cancer Trust, paediatric cancer, Pediatric cancer. Bookmark the permalink. 2 Comments.