Not enough can be said about the importance of turmeric in a cancer recovery diet. It is not only recognized for its cancer-fighting properties but also contributes an amazing colour to this dish. Serve spooned over brown basmati rice or with rotis made from gluten-free millet flour.
2 Tbsp (30 mL) unrefined coconut oil or extra-virgin olive oil
6 boneless, skinless organic chicken thighs (about 1 1/4 lbs/575 g)
2 tsp (10 mL) cumin seeds
2 tsp (10 mL) black or brown mustard seeds
1 large onion, finely diced
1 1/2 Tbsp (22 mL) fresh ginger root, peeled and finely minced
1 Tbsp (15 mL) turmeric
1 Tbsp (15 mL) ground cumin
14 oz (398 mL) can diced tomatoes, including juice
3/4 cup (180 mL) low-sodium chicken or vegetable broth
1 cinnamon stick
5 1/2 oz (165 mL) can coconut milk
1 tsp (5 mL) freshly squeezed lime juice
1/2 tsp (2 mL) pure maple syrup
Sea salt and freshly ground black pepper
Preheat oven to 350 F (180 C).
Heat oil in large heavy pot over medium heat. Add chicken thighs a couple at a time and gently sear until lightly browned. Remove to a platter and repeat with remaining chicken.
Add cumin and mustard seeds to remaining oil in pot. Sauté until they begin to pop, about 1 minute. Immediately add onion, ginger, turmeric, and ground cumin. Add a little more oil if needed. Sauté for about 3 minutes or until onion is soft but not browned. Add diced tomatoes and their juices and broth.
Nestle chicken thighs in mixture to cover adequately with juices. Add cinnamon stick and bring to a gentle boil. Cover, reduce heat, and simmer gently for 20 minutes. Stir occasionally.
Stir in coconut milk, cover, and simmer for a few more minutes or until chicken is cooked through and sauce is piping hot. Remove cinnamon stick and stir in lime juice and maple syrup. Add salt and pepper to taste. Serve sprinkled with fresh cilantro.
Excellent spooned over rice with steamed broccoli rabe on the side.
Each serving contains: 265 calories; 15 g protein; 18 g total fat (14 g sat. fat, 0 g trans fat); 14 g carbohydrates; 2 g fibre; 381 mg sodium
Canned products are under fire these days regarding bisphenol A (BPA). It’s been linked to cancer and other health issues. BPA is a polycarbonate plastic used to line canned products, which forms a barrier between the metal and the food to prevent bacterial contamination. Look for canned tomatoes that don’t contain BPA or tomatoes packed in jars.
source: "Fighting Cancer with Food", alive #354, April 2012
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.