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CancerCARE Recipes

Nutrient-rich dishes – i.e., containing lots of vegetables and whole-grain ingredients –can help prevent or fight cancer. Try these delicious, easy-to-prepare suggestions from Thomas Jefferson University Hospital’s Department of Nutrition and Dietetics.

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Whole Wheat Banana Bread  -  Yield: 1 loaf (15 slices)

Ingredients:

• 4 ripe bananas
• 2/3 cup honey
• 2 eggs
• 2 ¼ cups plus 2 tablespoons whole-wheat flour (use whole-wheat pastry flour if available)
• 1 tablespoon baking soda
• 1 teaspoon salt
• 1 tablespoon cinnamon
• 1 cup chopped walnuts (if desired)
• Non-stick vegetable oil cooking spray

Preparation:

1. Preheat oven to 350 degrees.
2. Mash bananas. Mix in honey and eggs thoroughly. Set aside.
3. Measure and mix flour, soda, salt and cinnamon. Add to banana mixture and mix thoroughly.
4. Add nuts if desired and stir.
5. Spray loaf pan with non-stick vegetable oil spray.
6. Pour mixture into loaf pan. Bake for 1 hour or until toothpick comes out clean.
7. Remove from pan and cool completely before cutting.

Nutritional Information Per Serving:

With Walnuts Calories - 174 Fat - 6 grams Saturated Fat - <1 gram Carbohydrate - 26 grams Dietary Fiber - 3 grams Protein - 4 grams Sodium - 155 milligrams Potassium - 194 milligrams

Without Walnuts Calories - 120 Fat - 1 gram Saturated Fat - <.5 grams Carbohydrate - 25 grams Dietary Fiber - 2 grams Protein - 3 grams Sodium - 55 milligrams Potassium - 161 milligrams

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Black-Eyed Pea Salad on Belgian Endive - Yield: 4 cups

Ingredients:

• 3 cups cooked black-eyed peas (if using canned, drain and rinse)
• 1 cup cubed pineapple (if using canned, drain and reserve 1 tablespoon of juice)
• 1/3 cup red bell pepper, diced
• ¼ cup celery, minced
• 2 tablespoons red onion, minced
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Tabasco sauce
• 1 ½ tablespoons Dijon-style mustard
• 2 teaspoons cider vinegar
• 1 tablespoon olive oil
• 1 tablespoon reserved pineapple juice
• 1 teaspoon dried tarragon
• Salt and pepper, to taste
• 32 Belgian endive leaves

Preparation:

1. Combine peas, pineapple, red pepper, celery, onion and parsley in large bowl. 
2. In small bowl, whisk together Tabasco, mustard, vinegar, oil, juice and tarragon.
3. Add dressing to pea mixture and stir to coat vegetables.
4. Add salt and pepper as desired.
5. Serve black-eyed pea salad on Belgian endive leaves.

Nutritional Information Per Serving:

• Calories - 20
• Fat - < .5 grams
• Saturated Fat - <.5 grams
• Carbohydrate - 4 grams
• Dietary Fiber - 21 gram
• Protein - 0 grams
• Sodium - 4 milligrams
• Potassium - 71 milligrams

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Vegetarian Chili - Yield: 8 servings

Ingredients:

• ¼ cup olive oil
• 2 cups diced onions
• ¾ cup diced celery
• 1 cup diced green peppers
• 1 cup shredded carrots
• 1 tablespoon minced garlic
• 2 cups sliced mushrooms
• ½ teaspoon Tabasco sauce
• ½ teaspoon crushed red pepper flakes
• 1 tablespoon ground cumin powder
• ¾ teaspoon dried basil
• 2 tablespoons dark chili powder
• ¾ teaspoon dry oregano
• ½ teaspoon black ground pepper
• 3 cups low-sodium V-8 juice
• ¾ cup bulgur wheat
• 2 cups diced tomatoes
• 2 cups canned kidney beans, undrained
• 2 tablespoons finely chopped green chili peppers
• 2 tablespoons lemon juice
• 3 tablespoons tomato paste
• 1 tablespoon Worcestershire sauce

Preparation:

1. Heat oil in a 4-quart saucepan and add onions through oregano. Cook, stirring for 2 minutes.
2. Add remaining ingredients and bring to a boil. Simmer, stirring occasionally for 20 minutes.
3. If too thick, add more V-8 juice.

Nutritional Information Per Serving:

• Calories - 440
• Fat - 7 grams
• Saturated Fat - 1 gram
• Carbohydrate - 40 grams
• Dietary Fiber - 11 grams
• Protein - 9 grams
• Sodium - 289 milligrams
• Potassium - 998 milligrams

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