The words you are searching are inside this book. To get more targeted content, please make full-text search by clicking here.
Discover the best professional documents and content resources in AnyFlip Document Base.
Search
Published by Jefferson Health New Jersey, 2021-03-24 11:03:39

FlipBook - 3

FlipBook - 3

Sidney Kimmel Cancer Center
Healthy Eating Recipe Series

with Sara Madden, RD

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

During these challenging times, we are committed to providing safe, expert care, close to home.

Eating a well-balanced diet can boost your immune system and reduce the risk and severity of
chronic medical conditions. The holidays are a great time to discover new recipes. Try these tips
to ensure you and your family eat well during the holidays:

Choose lean proteins — such as chicken, turkey, and fish — or plant-based proteins — such as
beans, quinoa, and nuts. Trim visible fat before you cook and cook healthier by baking, broiling,
or grilling instead of frying.

Choose whole grains most of the time — such as whole wheat, oats, and whole barley; look for
the first ingredient listed as “whole.”

In the coming months, we will share more healthy eating tips and recipes. Please share your
healthy eating experiences by following us on social media and using #SKCCHealthyEating in
your posts!

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered
Dietitian Sara Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

HOME OF SIDNEY KIMMEL MEDICAL COLLEGE

Turkey Sage Meatballs with Cranberry Glaze

A taste of Thanksgiving in every bite!

Yield: 3 dozen meatballs Preparation:
Serving size is 3 meatballs Preheat oven 325 degrees
Combine ingredients for meatballs in a
Meatballs: large mixing bowl
1 ¼ lb. ground turkey Roll meatball mixture into ¾” balls and
¼ cup whole grain breadcrumbs place on tray (melon scoop or small
¼ cup part skim ricotta cookie scoop will work)
1 large egg In a large sauté pan heat avocado oil
2 Tbsp. sage chiffonade over medium- high heat
Salt and pepper Add the meatballs when pan is hot and
1 Tbsp. avocado oil (to pan sear meatballs in pan) evenly brown on all sides
Finish in oven; bake for 15 minutes
Cranberry Glaze:
1 cup of water While in the oven:
1 cup sugar Combine cranberry glaze
12 oz. fresh cranberries ingredients (except cayenne) and sim-
1 tsp orange zest mer on medium heat for approximately
2 Tbsp. ginger (minced/ pressed) 10- 15 min (until cranberries begin to split
2 tsp apple cider vinegar open)
¼ tsp cayenne pepper (optional) Add cayenne once removed from heat
Pinch of salt (optional)
Press/ strain mixture over large sauté pan
Nutrition Facts: Reduce mixture over medium heat until
Servings: 3 meatballs it reaches consistency of thick syrup
Calories: 262 calories Add the cooked meatballs to the glaze
Fat 5 g (2 g sat fat)
Sodium 110 mg
Carb 43 g
Protein 10 g

HOME OF SIDNEY KIMMEL MEDICAL COLLEGE

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

Congratulations for taking steps towards your better health!

Whether by visiting this website, exploring these links, or having tried last week’s delicious
healthy meatball recipe, each step takes you closer towards your goals! We hope you enjoy our Holiday Recipe
#2 as we savor new food choices and flavors! Let’s get healthier, together!

Remember, good nutrition supports our immune system and may reduce our risk and severity of chronic
medical conditions.

Try these tips to ensure you and your family eat better this holiday season:

1. Add more vegetables to your diet; eating soup is a simple way to do this!
Select a variety of colorful vegetables for maximum health benefits. According to the American Institute for Can-
cer Research, dark green leafy vegetables - such as kale, spinach, and Swiss chard - can boost the body’s own
antioxidant defenses.

2.Eat less sodium - Cutting down on sodium can help lower blood pressure and/or keep it at a healthy level.
Most of the sodium we eat doesn’t come from our salt shakers – it’s in almost all the processed and prepared
foods we buy. Make sure to select unsalted or low sodium products by checking the nutrition facts label. For
more information on how to read the nutrition facts label, click here.

In the coming months, visit us here for more healthy eating tips and recipes. Share your healthy eating experi-
ences by following us on social media, and using #SKCCHealthyEating on your posts.

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered Dietitian Sara
Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

Healthy and Hearty Wild Rice Soup

Prep time: 15 minutes Stovetop Method:
Cook time 45 minutes
Servings: 8 1. Sauté the veggies. Heat EVOO in a large
Ingredients: stockpot or Dutch oven over medium-high
· 1 Tbsp Extra Virgin Olive oil (EVOO) heat. Add onion and sauté for 5 minutes,
· 6 cups unsalted vegetable stock stirring occasionally, until soft and trans-
· 1 cup uncooked wild rice (or brown) lucent. Stir in the garlic and cook for an
· 8 ounces baby bella mushrooms, sliced additional 1-2 minutes, stirring occasionally,
· 4 cloves garlic, minced until fragrant.
· 2 medium carrots, diced
· 2 ribs celery, diced 2. Add base ingredients. Add in the vege-
· 1 large sweet potato, peeled and diced table stock, wild rice, mushrooms, carrots,
· 1 small white onion, peeled and diced celery, sweet potato, bay leaf and Herbs de
· 1 bay leaf Provence seasoning. Stir to combine.
· 1 1/2 tablespoon Herbs de Provence
· 1 (14-ounce) can unsweetened lite coconut milk 3. Simmer. Continue cooking until the
soup reaches a simmer. Then reduce heat
· 2 large handfuls of kale, roughly chopped with to medium-low, cover and simmer for 30
thick stems removed. to 40 minutes until the rice is tender, stir-
ring occasionally.
· Sea salt and pepper to taste
· Whole grain crusty baguette 4. Add final ingredients. Add the coconut
milk and kale to the soup and stir gently
Nutrition Facts: until combined. Taste and season with salt
· Calories: 190 and pepper.
· Total Fat 6 g
· Saturated Fat 3 g 5. Serve. Serve warm with a crusty baguette
· Sodium 250 mg and enjoy!
· Total Carbohydrate: 28 g
· Protein: 6 g

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

For this week’s recipe, we invite you to “tastebud travel” with us for healthy eating — to the
Mediterranean!

The holidays are a great time to discover new recipes; try these tips to ensure you and your fami-
ly eat better this holiday season!

1. Eat more beans. Did you know that pulses, which include beans, peas and lentils, are nutrition
powerhouses? Pulses are packed full of protein, fiber, folate, and cancer-fighting phytochemi-
cals. Beans are naturally low in fat and cholesterol, versatile in recipes, and budget-friendly. Try
this week’s Mediterranean-inspired Chickpea Salad for a quick and easy lunch or dinner side.

2. Choose heart-healthy fats. Fat in our diet helps the body to absorb certain nutrients; it also
adds flavor and texture, and helps keep you and your family satisfied after a meal. Choose heart-
healthy fats more often by making recipes that call for olive oil, avocadoes, nuts and nut butters,
seeds, fatty fish such as salmon, and low-fat dairy products.

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered
Dietitian Sara Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

Mediterranean Inspired Chickpea Salad

Prep Time: 20 min Instructions:
Servings: 4 1. Drain the chickpeas and rinse well

Ingredients: 2. In a large bowl, combine the chickpeas
2 (15 oz.) cans of chickpeas (low sodium and/ or with lemon juice, EVOO, and paprika. Stir
drained and rinsed) to combine. Cover bowl and transfer to the
2 tablespoons of lemon juice fridge. Let marinate for at least 15 minutes.
2 tablespoons of extra virgin olive oil (EVOO)
1 teaspoon of paprika 3. While beans marinate, uniformly dice the
2 large diced tomatoes vegetables and chop the herbs.
1 diced cucumber
1 diced bell pepper (red, yellow, or orange) 4. Remove marinated beans from the
½ medium diced red onion refrigerator and add vegetables and herbs.
½ cup chopped parsley (fresh) Add optional reduced fat feta cheese.
½ cup chopped mint (fresh)
Sea salt and pepper to taste 5. Mix well and season to taste.
*1 cup of reduced fat feta cheese (optional)
*Whole grain pita bread (optional) 6. Chill salad for 30 minutes then serve
with whole grain pita or as a side dish.
Nutrition Facts:
Calories: 290
Fat: 8 g
Saturated fat: 1 g
Sodium: 239 mg
Carbohydrates: 46 g
Protein: 13 g

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

As the days are increasingly shorter for those of us in the Northern Hemisphere and as we
celebrate the gift of light and birth in many of our cultures, remember to choose colorful foods
that reflect the joy and spirit of the season. These are also the more health-full choices!

Eat what’s in season. Sweet potatoes, pomegranates, and pears are readily available and within
budget this time of year. Eating seasonal produce is not only a delicious way to enhance flavor,
thanks to peak freshness, but an easy and fun way to increase variety and creativity when it comes
to our family’s diet. Remember that the eating habits we create as children often last a lifetime.
Some of these foods may be new to you. Many of us may not quite know what to do with a
pomegranate. Trying new foods may be a treat to your tastebuds!

Make the holiday bright. This week’s Roasted Sweet Potato and Pear salad is an easy way to
brighten up your day. The rich hues of fruits and vegetables match important nutrients that can
boost our immunity and protect us from chronic medical conditions . This means eating fruits and
veggies from every color of the rainbow may help ensure your body is well-nourished this holiday
season. Pick colorful fruits and vegetables. Make up a game for the most rainbow-y food choices!
Enjoy!

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered
Dietitian Sara Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

Roasted Sweet Potato and Pear Salad

Prep Time: 15 min Instructions:
Cooking Time: 25 min Preheat the oven to 400 degrees F.
Serves: 6
2. For the sweet potatoes: Whisk together the
Ingredients: EVOO, minced garlic, cinnamon and cayenne.
Place the sweet potatoes on a baking sheet and
- For the sweet potatoes: pour mixture over the top. Season with salt and
· 2 medium sweet potatoes, cut into ½ inch pepper and toss well to coat. Roast for 20-30 min-
utes until sweet potatoes are fork-tender, tossing
cubes a bit halfway through. They should appear a little
· 1 tablespoon extra-virgin olive oil (EVOO) crispy on the edges.
· 1 garlic clove, minced
· ¼ teaspoon cinnamon 3. For the pecans (optional): While the sweet pota-
· ¼ teaspoon cayenne pepper toes are cooking, toast the pecans on the stovetop:
· Freshly ground salt and pepper Add pecans to a pan and place over medium heat,
- For the salad: stirring occasionally for 2-5 minutes until pecans
· 10 cups of baby spinach are fragrant and slightly golden brown on edges.
· 3/4 cup pomegranate seeds/ arils, from Remove from

1 pomegranate heat and transfer to a cutting board. After a few
· 2 medium bartlett pears, thinly sliced minutes, chop the pecans into big pieces. Set aside.
· ½ cup reduced- fat goat cheese ·
- For the dressing: 4. For the dressing: In a mason jar or small bowl,
· ¼ cup EVOO add all of the dressing ingredients. Shake or mix
· 3 tablespoons balsamic vinegar well to combine. Taste and add additional salt/pep-
· 1 garlic clove, minced per, if necessary.
· 1 teaspoon honey or maple syrup
· ½ teaspoon Dijon mustard 5. For the salad: In a large salad bowl, add the spin-
· Salt and pepper, to taste ach, pomegranate seeds, pear slices, and cooked
· For the pecans (optional): sweet potatoes. Top with toasted pecans and goat
· ½ cup pecans cheese crumbles. Drizzle with desired amount of
dressing, then toss to coat.
Nutrition Facts:
Calories: 290
Fat: 8 g
Saturated fat: 1 g
Sodium: 239 mg
Carbohydrates: 46 g
Protein: 13 g

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

Time to sweeten up the holidays with a decadent, yet nutrient-packed dessert. This dark
chocolate quinoa bark recipe provides the perfect combination of whole grains, fruit, healthy fats,
and dark chocolate! This recipe is versatile enough to please a variety of tastebuds by selecting
nutritious, yet delicious toppings, such as unsalted nuts, dried fruit, and/or shredded coconut.

Red fruits, such as cherries and cranberries, make a great addition to any holiday dish this
season. In addition to adding vibrant color and flavor to dishes, red fruits (and vegetables) contain
abundant nutrients that are known to protect heart health and improve brain function. The red
color in fruit and vegetables can reduce the risk of hypertension and high cholesterol, as well as
reduce the risk of developing certain cancers. Dried cranberries and cherries offer a pop of color
and a bit of tartness to this sweet dessert.

Think outside of the box when it comes to holiday treats. Quinoa -- pronounced “keen- wah” -- is
a gluten-free whole grain that offers a nutty flavor to dishes and desserts alike. Incorporating a
whole grain in baked goods is any easy way to enhance nutrition in classic recipes. Whole grains
provide dietary fiber and various nutrients that protect heart health, control blood sugars, promote
regularity, and may lower the risk of developing certain cancers. Try this delicious, crunchy, and
satisfyingly sweet treat this holiday.

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered
Dietitian Sara Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

Dark Chocolate Quinoa Bark

Prep Time: 15 min Instructions:
1. Preheat the oven at 350 degrees. Line a rimmed baking
Cooking Time: 25 min sheet with parchment paper. (18 by 13 inch baking sheet)

Serves: 20 2. In a small suacepan, melt together the honey and co-
conut oil over medium low heat (stir continuously) until
Ingredients: smooth. (Takes approx. 2 minutes) Stir in vanilla and salt.
½ cup honey or maple syrup Set aside.
2 tbs unrefined coconut oil
2 tsp vanilla 3. In a large mixing bowl, combine quinoa, seeds and
Sea salt dried fruit (plus any additional toppings of choice). Stir to
1 cup uncooked tri-colored quinoa combine. Add honey/coconut oil mixture to the bowl.
1/3 cup raw seeds (pumpkin, chia, hemp, etc.) Use a rubber spatula to mix until all ingredients are com-
1 cup of dried cranberries/ cherries bined.
1 cup of nuts chopped (optional)
Unsweetened coconut flakes (optional) 4. Spread out the mixture onto the parchment paper
12 oz dark chocolate (>70% cocoa) covered baking sheet in a thin (about 1/4 inch) even layer.
It will spread as it cooks so leave a good amount of room
Nutrition Facts: around the edges.
Calories: 183
Fat: 9 g 5. Bake for 15-25 minutes, or until the golden brown and
Saturated fat: 6 g crisp in appearance.
Sodium: 4 mg
Carbohydrates: 23 g 6. While the bark is cooking, add chopped chocolate to
Protein: 2 g a glass bowl and place the bowl over the top of a pot of
boiling water to create a double boiler. Make sure that
the bottom of the glass bowl is not touching the water.
Stir regularly until the chocolate has completely melted
and becomes smooth. Pour chocolate over the cooked
quinoa bark in an even layer. Sprinkle with any additional
desired toppings.

7. Place the pan in the freezer for 15 minutes, or until
chocolate has completely solidified. Remove from freezer
and break into desired size pieces. Store in a sealed air-
tight container in the fridge or freezer.

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

The Sidney Kimmel Cancer Center – Washington Township staff express our sincerest gratitude
to you and your family this holiday season for following along with our Healthy Eating Recipe
series. Please stay tuned for more health promoting recipes to keep you and your family happy,
healthy, and strong throughout 2021.

When it comes to healthy eating, hectic weeknights can be a challenge. For a delicious and
healthy meal that can be prepared in a hurry, try this week’s recipe: Sesame Salmon and Roasted
Vegetables. With minimal preparation, this nutrient-packed recipe is served in under an hour, full of
flavor, and loaded with healthful ingredients.

The American Heart Association recommends eating fish at least two times a week as part of a
healthy diet. Fish is packed with protein, vitamins, and nutrients that can help lower blood pressure
and reduce the risk of a heart attack and stroke. Salmon, highlighted in this recipe, is rich in ome-
ga-3 fatty acids, which is particularly beneficial for heart health and plays a role in reducing inflam-
mation.

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered
Dietitian Sara Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

Sesame Salmon with Roasted Vegetables

Prep Time: 60 min Instructions:
Cooking Time: 45 min 1. Preheat the oven at 350 degrees. Line a rimmed baking
Servings: 4 sheet with parchment paper. (18 by 13 inch baking sheet)

Ingredients: 2. In a small suacepan, melt together the honey and co-
conut oil over medium low heat (stir continuously) until
Vegetables: smooth. (Takes approx. 2 minutes) Stir in vanilla and salt.
1  pound redskin potatoes, cut into chunks Set aside.
1 bunch fresh asparagus
1 Tbsp. extra-virgin olive oil (EVOO) 3. In a large mixing bowl, combine quinoa, seeds and
5 cloves garlic, thinly sliced dried fruit (plus any additional toppings of choice). Stir to
3 tsp. dried rosemary combine. Add honey/coconut oil mixture to the bowl.
3 tsp. dried thyme Use a rubber spatula to mix until all ingredients are com-
Sea salt and ground black pepper to taste bined.

Glaze: 4. Spread out the mixture onto the parchment paper
3 Tbsp. reduced-sodium soy sauce covered baking sheet in a thin (about 1/4 inch) even layer.
2 Tbsp. mirin (any sweet white wine may be substituted) It will spread as it cooks so leave a good amount of room
1/2 cup reduced-sodium chicken broth around the edges.
1/2 tsp. honey
1 tsp. grated fresh ginger 5. Bake for 15-25 minutes, or until the golden brown and
3 cloves garlic, minced crisp in appearance.
2 tsp. cornstarch
3 Tbsp. water 6. While the bark is cooking, add chopped chocolate to
a glass bowl and place the bowl over the top of a pot of
Salmon: boiling water to create a double boiler. Make sure that
1 large egg white the bottom of the glass bowl is not touching the water.
2 Tbsp. cornstarch Stir regularly until the chocolate has completely melted
1 lb. (4 pieces of 4-oz.) salmon fillets and becomes smooth. Pour chocolate over the cooked
2 Tbsp. sesame seeds, toasted quinoa bark in an even layer. Sprinkle with any additional
1 Tbsp. sesame oil desired toppings.

Nutrition Facts: Per Serving 7. Place the pan in the freezer for 15 minutes, or until
Calories: 360 chocolate has completely solidified. Remove from freezer
Fat: 16.3 and break into desired size pieces. Store in a sealed air-
Saturated fat: 2 g tight container in the fridge or freezer.
Sodium: 670 mg
Carbohydrates: 24 g
Protein: 29 g
Fiber: 2.6 g

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

As we move into peak winter season, warm up your day with some healthy, hearty oatmeal. The
American Institute for Cancer Research (AICR) recommends including whole grains, such as oats,
regularly in our diet. Compared to refined grains, whole grains provide more nutrients, fiber, and
health-promoting phytochemicals. Whole grains are associated with a variety of health benefits
- including weight loss, blood sugar management and diabetes control - along with protection
against heart disease and certain cancers. There are a variety of options when it comes to oats,
including old-fashioned, steel-cut, quick-cooking or instant. We recommend adding flavor and
sweetness to your oatmeal with fruits, honey, maple syrup, vanilla, cinnamon, flaxseeds, or nut
butters - rather than with artificial flavors and added sugars. Oatmeal’s combination of fiber and
protein will keep you satisfied, and provide sustainable energy to get you and your family through
long winter days.

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered
Dietitian Sara Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

Apple Cinnamon Oatmeal

Prep Time: 5 min Instructions:
Cooking Time: 20 min
Servings: 2 In a medium saucepan combine the almond milk,
oatmeal, cinnamon and optional maple syrup, heat
Ingredients: on low until most of the milk is absorbed (stir as
needed).
1 cup old fashioned or steel cut oats
2 cups almond milk (or skim, oat, coconut, or soymilk) Once most of the milk is absorbed, add in the apple
1 apple, cut into bite sized pieces sauce and stir together. Add apples once apple-
2 teaspoons cinnamon sauce is mixed in.
1 cup unsweetened apple sauce
2 teaspoons maple syrup (or honey; optional) Once all the apple sauce and milk is absorbed,
Add chia, flax, hemp, or pumpkin seeds for an about 15-20 minutes total, remove from heat, serve,
additional boost and enjoy!

Nutrition Facts: Per Serving

Calories: 210
Fat: 5 g
Sodium: 180 mg
Carbohydrates: 39g
Protein: 6 g
Fiber: 7 g

Sidney Kimmel Cancer Center -
Healthy Eating Recipe Series

with Sara Madden, RD

Welcome spring with this vibrant, flavorful, and healthy “Sunshine Energy Ball” recipe. Energy balls,
sometimes called “power balls,” provide a balanced combination of healthy fats, high fiber, and
protein to keep you and your family on thego. The health-promoting ingredients in this simple
recipe shine through thanks to the golden-hued spice tumeric. An earthy, slightly bitter and pep-
pery root, tumeric compliments the natural sweetness from the dates and pistachios. Additionally,
this colorful snack is packed with immune boosting and anti-inflammatory foods such as rolled
oats, chia seeds, and citrus which help our families stay happy and healthy. “Sunshine Energy Balls”
can be stored in an air-tight container in the refrigerator for 2 weeks or can be frozen up to 3
months.

For more information, or to schedule an appointment with Jefferson Nutrition Center Registered
Dietitian Sara Madden, call 844-309-7708.

Check out the entire series here: newjersey.jeffersonhealth.org/SKCCHealthyEating

Sunshine Energy Balls

Prep Time: 5 min Instructions:
Cooking Time: 10 min
Servings: 24 Remove pits from dates and soak them in hot water
for several minutes to soften. When the dates are
Ingredients: softened, drain them and place in food processor.
(Save the water)
12 Medjool dates (pitted)
1 cup old fashioned oats Add the other ingredients to a food processor and
½ cup shelled and unsalted pistachios (or any other blend until mixture turns into a dough-like consis-
nut variety) 1 tablespoon chia seeds tency. Add saved water if mixture is too dry.
4 tablespoons lemon juice
1 teaspoon lemon zest 1 teaspoon vanilla extract 1 With the small spoon scoop the mixture and roll
teaspoon turmeric powder into balls. Roll the balls in shredded coconut and
Pinch of black pepper place on the baking sheet.
½ cup shredded coconut for dusting
Store energy balls in an airtight container in the
Nutrition Facts: Per Serving refrigerator until serving.

Calories: 83
Fat: 6 g
Sodium: 3 mg
Carbohydrates: 12 g
Protein: 1 g
Fiber: 2 g


Click to View FlipBook Version
Previous Book
The Little Prince
Next Book
WATIKAH PELANTIKAN PENGAWAS 2021