Erin Pellegrin | Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide https://uniteforher.org Breast Cancer and Ovarian Cancer Services and Support Sat, 21 Dec 2024 02:09:32 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.1 Tea: The Ancient Beverage with Modern Health Benefits https://uniteforher.org/2024/12/tea-the-ancient-beverage-with-modern-health-benefits/?utm_source=rss&utm_medium=rss&utm_campaign=tea-the-ancient-beverage-with-modern-health-benefits Fri, 20 Dec 2024 18:00:00 +0000 https://uniteforher.org/?p=53408

Tea is the second most popular beverage in the world after water, enjoyed by two-thirds of the global population. Its consumption dates back to ancient times, where it played pivotal roles in medicinal practices, religious traditions, royal customs, and even political events—such as the Boston Tea Party.

With so many varieties of tea now available, if you think it’s not for you, you may simply not have found the right one yet! Let’s explore the fascinating world of tea.

Where Does Tea Come From?

All non-herbal teas originate from the same plant: Camellia sinensis. The key differences in flavor, color, and chemical composition stem from how the leaves are harvested and processed.

  • White Tea: The least processed tea with a delicate, subtle flavor.
  • Green Tea: Non-fermented. In China, it’s pan-fired or roasted, while in Japan, it’s steamed—giving distinct regional flavors.
  • Oolong Tea: Semi-fermented, resulting in a unique color and taste.
  • Black Tea: Fully fermented, giving it a darker hue and robust flavor.

The drying and fermentation processes determine the tea’s chemical composition, which includes powerful antioxidants like polyphenols and catechins, as well as amino acids. These components are what make tea so beneficial to your health.

The Health Benefits of Tea

White Tea
  • High Antioxidants: Rich in polyphenols, white tea is linked to cancer-fighting properties, particularly for lung and colon cancers.
  • Low Caffeine: Contains the least caffeine of all teas, making it ideal for individuals sensitive to stimulants.
Green Tea
  • Packed with Catechins: Green tea is exceptionally high in flavonoids, particularly epigallocatechin-3-gallate (EGCG), known for its anti-inflammatory effects.
  • Multiple Health Benefits: Supports heart health by lowering LDL cholesterol, blood pressure, and reducing blood clotting. It also offers anticancer, antidiabetic, and antimicrobial properties.
  • Cancer Protection: Research links green tea consumption to a reduced risk of several cancers, including breast, colon, liver, lung, prostate, stomach, and esophageal cancers.
Oolong Tea
  • L-Theanine Boost: Oolong contains L-theanine, an amino acid that reduces anxiety, enhances alertness, and may lower the risk of cognitive diseases like Parkinson’s and Alzheimer’s.
  • Anti-Inflammatory: High in polyphenols, it reduces inflammation and prevents the growth of some cancer cells. It also helps decrease the risk of type 2 diabetes.
Black Tea
  • Unique Theaflavins: Black tea contains theaflavins, a type of polyphenol exclusive to this tea. These compounds are linked to heart health benefits such as lowering cholesterol, improving blood pressure, and reducing the risk of stroke.
  • Cognitive Benefits: Black tea’s L-theanine content promotes focus, mental alertness, and clarity.

Tea offers not only a comforting ritual but also a wealth of health benefits. Whether you prefer the delicacy of white tea, the vitality of green tea, the balance of oolong, or the boldness of black tea, each variety brings something unique to the table. So, brew a cup and enjoy—your mind and body will thank you!

Erin Pellegrin, RD, LDN

 

Sources:

  1. Tea and Health: Studies in Humans
  2. Molecular evidence of health benefits of drinking black tea
  3. Association of Tea Consumption with Risk of Alzheimer’s Disease and Anti-Beta-Amyloid Effects of Tea
  4. Green tea catechins and blood pressure: a systemic review and meta-analysis of randomized controlled trials
  5. Penn Medicine: https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
  6. UCLA Health: https://www.uclahealth.org/news/article/6-health-benefits-of-drinking-black-tea
  7. Beneficial Properties of Green Tea Catechins
  8. Oncology Nutrition for Clinical Practice: Second Edition

 

The post Tea: The Ancient Beverage with Modern Health Benefits first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Chicken Vegetable Soup with Ginger Meatballs https://uniteforher.org/2024/12/chicken-vegetable-soup-with-ginger-meatballs/?utm_source=rss&utm_medium=rss&utm_campaign=chicken-vegetable-soup-with-ginger-meatballs Thu, 19 Dec 2024 17:08:00 +0000 https://uniteforher.org/?p=53347

This comforting and flavorful chicken vegetable soup is taken to the next level with the addition of tender, aromatic ginger meatballs. The rich, savory broth is filled with a colorful medley of fresh vegetables, while the meatballs, seasoned with ginger and a hint of garlic, add a delightful warmth and depth to every spoonful. It’s the perfect bowl of nourishment for cozy nights, packed with protein, veggies, and a zesty kick. Whether you’re craving something soothing or looking for a hearty meal, this chicken vegetable soup with ginger meatballs is sure to satisfy both your taste buds and your soul!

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Chicken Vegetable Soup with Ginger Meatballs

Ingredients

For Meatballs:

  • 1 pound ground dark-meat chicken or turkey
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon minced garlic
  • ¼ cup fresh parsley finely chopped
  • ½ teaspoon salt
  • Pinch of cayenne
  • 1 egg beaten
  • 1/3 cup cooked basmati or jasmine rice

For Soup:

  • 2 tablespoons extra-virgin olive oil
  • 1 yellow onion diced small
  • ½ teaspoon salt divided
  • 1 large carrot peeled and diced small
  • 1 large celery stalk diced small
  • 2 cloves garlic minced
  • 1 teaspoon grated fresh ginger
  • 8 cups chicken broth
  • ½ cup fresh or frozen sweet peas
  • ¼ cup fresh parsley finely chopped
  • ¼ cup fresh basil finely chopped
  • 1 lime cut into quarters, for garnish

Instructions

For Meatballs:

  • Line a baking sheet with wax paper.
  • Combine the chicken or turkey, ginger, parsley, salt, cayenne, egg, and rice in a bowl and mix with your hands or a spatula. Don’t overwork the mixture or the meatballs will be tough.
  • Wet the palms of your hands so the mixture doesn’t stick, roll it into 1-inch balls, and place them on prepared baking sheet. Set aside.

For Soup:

  • Heat olive oil in a soup pot over medium heat, then add onion and a pinch of salt and sauté until translucent, about 4 minutes.
  • Add carrot, celery, garlic, ginger, and ¼ teaspoon of salt and continue sauteing for about 3 minutes.
  • Pour in ½ cup of broth to deglaze the pot and cook until the liquid is reduced by half.
  • Add remaining 7 ½ cups of broth and another ¼ teaspoon of salt and bring to a boil.
  • Lower heat to maintain a vigorous simmer, then gently transfer half the meatballs into the simmering broth (refrigerate or freeze the remainder to use later). Cover and allow meatballs to simmer for 15 minutes.
  • Add peas and cook for 3 minutes more, then stir in parsley and basil.
  • Serve each bowl garnished with a wedge of lime.
  • Storage: Store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 2 months.

Notes

Recipe adapted from The Cancer-Fighting Kitchen Cookbook, 2nd Edition, written by Rebecca Katz with Mat Edelson
The post Chicken Vegetable Soup with Ginger Meatballs first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Anytime Bars https://uniteforher.org/2024/12/anytime-bars/?utm_source=rss&utm_medium=rss&utm_campaign=anytime-bars Thu, 19 Dec 2024 17:04:00 +0000 https://uniteforher.org/?p=53341

These homemade bars are the perfect balance of wholesome ingredients and natural sweetness. Packed with crunchy pecans and almonds, they provide a satisfying crunch, while rolled oats offer a hearty base. Sweet, chewy dates and apricots lend a touch of fruitiness, and a drizzle of pure maple syrup brings it all together with a subtle sweetness. These bars are not only delicious but also nutrient-dense, making them an ideal snack for busy mornings, mid-day pick-me-ups, or a post-workout refuel. Simple to make and packed with protein and energy-boosting ingredients, these bars are the ultimate on-the-go treat!

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Anytime Bars

Equipment

  • Baking sheet
  • Parchment paper
  • Large bowl
  • 9-inch square pan
  • Whisk
  • Wire rack
  • Measuring cups/spoons

Ingredients

  • 1 cup raw pecan halves
  • 1 cup whole raw almonds
  • 4 tablespoons of flour of choice almond, coconut, brown rice, oat, or all-purpose
  • 2 tablespoons finely ground flaxseeds
  • ¼ teaspoon of salt
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon baking soda
  • ¼ cup old-fashioned oats
  • 1 cup pitted dates preferably Medjool, quartered
  • 1 cup dried apricots cut in half
  • 1 egg
  • 5 tablespoons maple syrup
  • 1 teaspoon vanilla extract

Instructions

  • Preheat oven to 350°F and line a baking sheet with parchment paper. Lightly oil a 9-inch square pan.
  • Spread the pecans in a single layer on prepared baking sheet and toast for 7 to 10 minutes, until aromatic and slightly browned. Watch carefully, as they can burn easily. Repeat this process for the almonds. Once finished, turn down oven to 325°F.
  • Combine flour, flaxseeds, salt, baking powder, and baking soda in a food processor and process for 5 seconds to combine.
  • Add the pecans and almonds and pulse 5 times to coarsely chop the nuts.
  • Add the oats, dates, and apricots and pulse 10 to 15 times, until the mixture is well chopped but still coarse.
  • In a large bowl, whisk egg, maple syrup, and vanilla together until thoroughly combined. Add fruit and nut mixture and use your hands to mix thoroughly, being sure to separate any clumps of fruit.
  • Spread mixture in the oiled baking pan in an even layer and bake for 25 to 30 minutes, until set and golden brown; don’t overbake, or bars will be too dry.
  • Let cool on a wire rack for 5 minutes, then cut into 25 squares.
  • Leave bars in pan until completely cool so they’ll hold together when you remove them.
  • Storage: Store in an airtight container at room temperature for 5 to 7 days or in the freezer for 2 months.

Notes

Recipe adapted from The Cancer-Fighting Kitchen Cookbook, 2nd Edition, written by Rebecca Katz with Mat Edelson
The post Anytime Bars first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Greg’s Stuffed Acorn Squash with Quinoa, Cranberries, and Swiss Chard https://uniteforher.org/2024/12/gregs-stuffed-acorn-squash-with-quinoa-cranberries-and-swiss-chard/?utm_source=rss&utm_medium=rss&utm_campaign=gregs-stuffed-acorn-squash-with-quinoa-cranberries-and-swiss-chard Thu, 19 Dec 2024 17:00:03 +0000 https://uniteforher.org/?p=53282

This hearty and vibrant dish is a perfect celebration of fall flavors. Tender acorn squash halves are roasted to perfection, then filled with a savory-sweet mixture of quinoa, dried cranberries, and earthy Swiss chard. The combination of textures—from the crisp squash to the nutty quinoa and soft cranberries—makes each bite a delightful experience. Whether you’re serving it as a main course for a cozy dinner or as a stunning side dish for your holiday table, this stuffed acorn squash will surely impress!

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Greg’s Stuffed Acorn Squash with Quinoa, Cranberries, and Swiss Chard

Equipment

  • Baking sheet
  • Parchment paper
  • Small bowl
  • Medium saucepan
  • Large sauté pan
  • Knife
  • Fine mesh sieve
  • Pastry brush
  • Measuring cups/spoons

Ingredients

For Squash:

  • 4 acorn squash
  • 2 tablespoons extra-virgin olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground cinnamon
  • Pinch of red pepper flakes

For Filling:

  • 1 cup quinoa
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 1 tablespoon finely diced shallot
  • 3 tablespoons finely diced fennel
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • 2 cups vegetable broth or more if needed
  • ½ teaspoon salt
  • 2 cloves garlic minced
  • Pinch of red pepper flakes
  • ½ cup dried cranberries or raisins
  • 6 cups stemmed and chopped Swiss chard or kale in bite-sized pieces
  • Freshly squeezed lemon

Instructions

For Squash:

  • Preheat oven to 350°F and line a baking sheet with parchment paper.
  • Cut the tops off the squash and scoop out strings and seeds. Cut the pointy ends off the bottoms of the squash so they stand up once stuffed.
  • Stir olive oil, salt, allspice, ginger, cinnamon, and red pepper flakes together in a bowl.
  • Using a pastry brush, spread spice mixture on top and inside the squash. Place squash, top side down, on prepared sheet pan and roast for 20 to 25 minutes, until a fork easily passes through the squash. Once squash is done, remove from oven and cover with foil until ready to fill.

For Filling:

  • Put quinoa in the fine-mesh sieve and rinse well under cold running water.
  • Heat 2 teaspoons of olive oil in saucepan over medium heat. Add shallot and fennel and sauté until soft, about 3 minutes. Add cumin, coriander, quinoa, broth, and ¼ teaspoon of salt. Cover and bring to a boil, then lower heat and simmer for 15 to 20 minutes, until quinoa has absorbed all the liquid. Remove from heat and fluff with a fork.
  • While quinoa is cooking, heat 1 tablespoon of olive oil in large sauté pan over medium heat, then add garlic, red pepper flakes, and cranberries. Stir for 10 seconds then add chard or kale and remaining ¼ teaspoon salt.
  • Sauté until greens are tender, about 3 minutes for chard, 5 minutes for kale. Remove from heat and stir in a squeeze of lemon.
  • To assemble the dish, spoon quinoa mixture into the squash cavity, then top each squash with a scoop of greens.
  • Storage: Store in an airtight container in the refrigerator for 3 days or in the freezer for 1 month.

Notes

Recipe adapted from The Cancer-Fighting Kitchen Cookbook, 2nd Edition, written by Rebecca Katz with Mat Edelson
The post Greg’s Stuffed Acorn Squash with Quinoa, Cranberries, and Swiss Chard first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Ultra-Processed Foods: Can They Be a Part of Healthy Eating? https://uniteforher.org/2024/09/ultra-processed-foods-can-they-be-a-part-of-healthy-eating/?utm_source=rss&utm_medium=rss&utm_campaign=ultra-processed-foods-can-they-be-a-part-of-healthy-eating Mon, 23 Sep 2024 13:53:00 +0000 https://uniteforher.org/?p=50512

In conversations about nutrition and health, ultra-processed foods (UPFs) often come up. In fact, earlier this year, a large review was published linking high intake of ultra-processed foods and certain health conditions, including heart disease, type-2 diabetes, anxiety, and depression. This certainly gives the impression that UPFs cannot and should not be part of a healthy lifestyle. But…are they all bad?

 

Let’s first define UPFs. Ultra-processed foods are part of the NOVA food classification system, which categorizes food according to the type, intensity, and purpose of food processing. It’s worth noting, nutrition value of a food plays no role in the categorization.

 

The 4 groups are:

  • Nova 1: Unprocessed or minimally processed foods
  • Nova 2: Processed culinary ingredients
  • Nova 3: Processed foods
  • Nova 4: Ultra-processed foods

 

Source: https://www.bmj.com/content/383/bmj-2023-075294

 

Ultra-processed foods include things like soda, chips, and hot dogs – all of which do not contribute much nutritional value to the daily diet. However, UPFs also include infant formula, plant milks, packaged breads, and cereal. Many of these foods contribute very healthful nutrients like calcium, vitamin D, fiber, iron, and nutrients necessary for infant growth and brain development.

 

What about the research that is essentially vilifying all these foods? The umbrella review looked at nearly 10 million people in 14 meta-analysis studies and 45 pooled analyses. Researchers found “higher dietary exposure to ultra-processed foods was associated with a higher risk of adverse health outcomes in 32 out of 45 pooled analyses.”

 

The downfall? This type of food grouping clumps together vastly different foods – such as toaster pastries and multigrain bread – as the same. However, we know some provide valuable nutrients, especially to those who reside in food deserts or with limited access to food stores.

 

So instead of thinking we should just ditch it all, here are my 3 tips for achieving a healthy balance of processed and unprocessed foods:

 

  • Reduce the reach. Identify the ultra-processed foods you buy regularly. Then choose 1-2 that could be swapped out for a less processed version. For example, switch flavored yogurt for unflavored, or maple brown sugar oatmeal for plain rolled oats. You don’t have to change everything! Even a few healthy swaps can leave you feeling good without the ‘all or nothing’ mentality.
  • Get cookin’! Increase how often you cook at home, and use whole or minimally processed ingredients. This gives us more control in the quality of our snacks and meals.
  • Up your fruit and vegetable game. Because UPFs tend to be lower in fiber and higher in sugars, fat, and salt than their wholesome counterparts, we are more inclined to overeat. To keep portions in check, include a fruit and/or vegetable with all snacks and meals. This ensures we are getting valuable fiber, vitamins, minerals, and antioxidants every day!

 

Erin Pellegrin, RD, LDN

 

 

Sources:

https://doi.org/10.1136/bmj-2023-075294

https://doi.org/10.1136/bmj-2023-077310

https://jamanetwork.com/journals/jama/fullarticle/2782866

 

The post Ultra-Processed Foods: Can They Be a Part of Healthy Eating? first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Vegan Kale Basil Pesto https://uniteforher.org/2024/08/vegan-kale-basil-pesto/?utm_source=rss&utm_medium=rss&utm_campaign=vegan-kale-basil-pesto Thu, 29 Aug 2024 14:16:24 +0000 https://uniteforher.org/?p=49964

When it doubt – blend it! If you’re looking for a new way to enjoy this hearty cruciferous green, try this pesto recipe. The bitter flavor is tempered by quickly blanching the kale, then mixing with other delicious ingredients like garlic, miso, and lemon juice. The result is a beautifully bright pesto that you’ll not only want to enjoy right away, but if you freeze, will bring you back to these days of warm, summer sunshine. 

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Vegan Kale Basil Pesto

Author Erin Pellegrin, RD, LDN

Equipment

  • High-speed blender or immersion blender
  • Large pot
  • Large bowl
  • Knife
  • Cutting board
  • Citrus Juicer
  • Measuring Spoons
  • Liquid measuring cup
  • Spatula
  • Microplane

Ingredients

  • 1 bunch curly leaf kale stems removed
  • 2 cups basil leaves packed
  • 3 cloves garlic minced
  • 1 tablespoon white miso paste
  • 1 tablespoon nutritional yeast
  • 1/8 teaspoon black pepper more to taste
  • Salt to taste
  • 1 lemon juiced
  • 2 tablespoons extra virgin olive oil EVOO, more if needed
  • ½ - 1 cup blanching water
  • Bowl of ice water

Instructions

  • Begin by blanching the kale. Fill a large pot with salted water and bring to a boil.
  • Add kale leaves and blanch for 2 minutes. Immediately remove and place in ice water bath to stop the cooking process. Do not discard blanching water.
  • Using your hands, squeeze out the excess water and add to high-speed blender bowl.
  • Add basil, plus ½ cup blanching water.
  • Blend until well mixed.
  • Add in garlic, miso, and nutritional yeast, and blend on high until very smooth.
  • Add in black pepper, lemon juice, and salt (if needed).
  • Blend on low while drizzling in EVOO, then increase to high for 20-30 seconds.
  • Taste and adjust seasoning as desired.
  • If using right away, serve immediately with warm pasta (use about ¾ cup pesto per pound of pasta).
  • Store leftovers in airtight container in the fridge for up to 1 week or freeze in ice cube trays for up to 6 months.
The post Vegan Kale Basil Pesto first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Swiss Chard and Potato Soup https://uniteforher.org/2024/08/swiss-chard-and-potato-soup/?utm_source=rss&utm_medium=rss&utm_campaign=swiss-chard-and-potato-soup Mon, 26 Aug 2024 19:45:51 +0000 https://uniteforher.org/?p=49828

If you like a brothy soup, you will love this recipe! While it’s hearty, it’s not heavy. And I bet you have most of these ingredients in your pantry which makes for an ideal weeknight dinner. The cruciferous feature is the Swiss Chard. We are using both the stems and leaves for a no-waste meal with great flavor and texture. Plus, as with most soups, it’s even better the next day!

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Swiss Chard and Potato Soup

Author Erin Pellegrin, RD, LDN

Equipment

  • Soup pot
  • Cutting board
  • Knife
  • Measuring Spoons
  • Spatula
  • Can opener
  • Colander
  • Juicer

Ingredients

  • 2 Tablespoons olive oil
  • 1 large onion chopped
  • 1 bunch Swiss chard separate leaves from stem and chop stems
  • 3 cloves garlic minced
  • 2 Tablespoons tomato paste
  • 6 small potatoes cubed
  • 6 cups vegetable broth low sodium or no added salt
  • 1 can 14 ounce fire-roasted tomatoes
  • 1 can 15 ounces white beans, drained and rinsed
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon paprika
  • ¼ teaspoon nutmeg
  • 1 Tablespoon lemon juice
  • Grated parmesan for serving (optional)

Instructions

  • In a large pot, heat olive oil over medium heat.
  • Add onion and Swiss chard stems, and sauté until translucent and onion starts to brown, stirring occasionally.
  • Add garlic and continue to sauté for another minute, until fragrant.
  • Add tomato paste and stir to combine with onions, chard stems, and garlic. Let warm through, then add the potatoes. Stir to coat well.
  • Pour in vegetable broth, stir to mix, and increase heat to high. Once soup starts to boil, reduce heat to low and let simmer uncovered until potatoes are tender – about 15 minutes.
  • Once potatoes are tender, add the chopped Swiss chard leaves, fire-roasted tomatoes, white beans, salt, pepper, paprika and nutmeg. Stir well to combine and continue to simmer for another 10 minutes until Swiss chard is wilted and flavors are melded.
  • Remove soup from heat and finish with lemon juice. Taste and season with salt/pepper as desired.
  • Serve warm with optional parmesan as garnish.
The post Swiss Chard and Potato Soup first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Lemongrass Tofu Stir-Fry https://uniteforher.org/2024/08/lemongrass-tofu-stir-fry/?utm_source=rss&utm_medium=rss&utm_campaign=lemongrass-tofu-stir-fry Mon, 26 Aug 2024 19:42:01 +0000 https://uniteforher.org/?p=49820

Stir-fry dishes don’t have to be something we order at a restaurant or get for takeout. You can create your own delicious entrée at home by using your favorite veggies (or what’s left in your crisper drawer). In this recipe, we use some of our favorite cruciferous vegetables – broccoli and cabbage – and keep it vegan with tofu for protein. However, feel free to substitute with chicken or shrimp for a heart healthy option!

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Lemongrass Tofu Stir-Fry

Equipment

  • Wok
  • Knife
  • Cutting board
  • Spatula
  • Small mixing bowl
  • Whisk
  • Plate

Ingredients

Stir Fry:

  • 1 block extra-firm tofu pressed and cut into cubes
  • 2 Tablespoons vegetable oil divided
  • 3 cloves garlic finely minced
  • 1 Tablespoon fresh ginger finely grated
  • 2 stalks lemongrass outer layers removed and finely chopped
  • 1 red bell pepper thinly sliced
  • 1 cup broccoli florets
  • 1 large carrot thinly sliced
  • ½ head of Napa cabbage thinly sliced
  • Steamed rice or noodles for serving
  • Fresh cilantro leaves for garnish
  • Lime wedge for garnish

Sauce:

  • 3 Tablespoons soy sauce substitute: tamari (GF or coconut aminos)
  • ½ C vegetable broth
  • 1 Tablespoon cornstarch

Instructions

  • Heat 1 tablespoon of oil in a wok over medium-high heat. Add cubed tofu and cook until golden brown and crispy on all sides, about 5 minutes. Remove tofu from the wok and set aside.
  • In the same wok, add the remaining oil if needed. Sauté the minced garlic, grated ginger, and chopped lemongrass until fragrant, about 1 minute.
  • Add sliced bell pepper, broccoli florets, sliced carrots and Napa cabbage to the wok. Stir-fry until the vegetables are crisp-tender, approximately 5 minutes.
  • In the meantime, in a small bowl, mix the soy sauce, vegetable broth, and cornstarch until smooth. Pour this mixture into the wok and cook util the sauce thickens, about 2 minutes.
  • Return the cooked tofu to the wok and toss to coat with the sauce. Cook for an additional 2 minutes and heat through.
  • Serve the stir-fry over steamed rice or noodles. Garnish with fresh cilantro leaves and lime wedges, if desired.

Notes

Recipe adapted from Light Orange Bean
The post Lemongrass Tofu Stir-Fry first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Tuscan White Bean Skillet with Kale https://uniteforher.org/2024/07/tuscan-white-bean-skillet-with-kale/?utm_source=rss&utm_medium=rss&utm_campaign=tuscan-white-bean-skillet-with-kale Mon, 01 Jul 2024 21:28:10 +0000 https://uniteforher.org/?p=48109

This recipe whips up in no time and it’s even better the next day! This skillet dish is warm and comforting, but not heavy so it’s perfect for a midday lunch. Plus, if you are looking for ways to enjoy your summer tomatoes, feel free to roast your own and add them instead of canned as another way to enjoy the taste of the season.

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Tuscan White Bean Skillet with Kale

Ingredients

  • 1 Tablespoon extra virgin olive oil or avocado oil
  • 1 small onion diced
  • ½ cup oil-packed sun-dried tomatoes drained and chopped
  • 2 cloves garlic – minced
  • ½ cup vegetable broth or white wine
  • 2 cans cannellini beans drained and rinsed
  • 1 can fire roasted diced tomatoes
  • 1 can artichoke hearts drained and chopped
  • 1 tbsp Italian spices
  • 2 cups kale – washed and chopped
  • Salt & pepper to taste optional
  • Crusty bread for serving

Instructions

  • Warm olive or avocado oil in a large skillet over medium heat. Add your onions and cook until softened, about 3 minutes. Add garlic and sun-dried tomatoes and cook for an additional minute.
  • Deglaze the pan with your choice of vegetable broth or white wine.
  • Add beans, fire-roasted tomatoes, artichoke hearts, and Italian spices to the skillet. Stir until combined.
  • Cover the pan and cook for 7-8 more minutes.
  • While this is cooking, turn on your oven and start warming the crusty bread.
  • Uncover the skillet and add the kale, stirring until it wilts. Season with salt (optional) and pepper to your liking.
  • Serve with warm crusty bread.

Notes

Recipe courtesy of Two City Vegans
The post Tuscan White Bean Skillet with Kale first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Healthy Lemon Chicken Piccata https://uniteforher.org/2024/07/healthy-lemon-chicken-piccata/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-lemon-chicken-piccata Mon, 01 Jul 2024 21:25:11 +0000 https://uniteforher.org/?p=48103

You may never go back to traditional chicken piccata after you get a taste of this light and lemony dish. Baking the chicken creates a crunchy texture that pairs perfectly with delicate sauce. Top it with fresh parsley for garnish that will no doubt leave your family asking for more!

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Healthy Lemon Chicken Piccata

Equipment

  • Shallow bowl
  • Mixing fork
  • Cutting board
  • Knife
  • Baking sheet
  • Parchment
  • Pastry brush
  • Spatula

Ingredients

  • 3 8- oz boneless skinless chicken breasts
  • ¼ teaspoon black pepper
  • 1 cup plain panko breadcrumbs
  • 1/3 cup grated parmesan cheese
  • 2 Tablespoons olive oil divided
  • 3 Tablespoons unsalted butter divided into 1 tbsp and 2 tbsp
  • 4 cloves garlic minced
  • ¾ cup chicken broth no added salt or low sodium
  • ¼ cup lemon juice
  • ¼ cup capers drained
  • 2 Tablespoons Fresh parsley optional, for serving

Instructions

  • Preheat oven to 400 degrees F.
  • In a shallow bowl, mix panko breadcrumbs, parmesan and black pepper.

Make chicken cutlets:

  • Butterfly the chicken breasts by cutting them horizontally in half all the way through. (You’ll end up with 6 pieces total.) If they are still thick, use the flat side of a meat tenderizer to pound them to ¼-inch thickness. Pat the chicken dry with paper towels.
  • Dredge the chicken on both sides in the panko mixture, using your hands to press in the coating.
  • Place on baking sheet lined with parchment. Spray or gently brush top of each cutlet with olive oil.
  • Bake for 15-20 minutes or until chicken reaches internal temperature of 165 degrees.

Make the sauce:

  • Heat a large sauté pan over medium heat, then add 1 tablespoon olive oil.
  • Once oil is warm, add garlic and sauté for a minute, until fragrant.
  • Add a tablespoon of butter to the pan and cook garlic for another minute.
  • Add the chicken broth and lemon juice, stir to combine.
  • Add the capers. Increase heat to bring to a boil, then simmer for 7-10 minutes, until volume is reduced by half and slightly thickened.
  • Stir in remaining butter, until melted. Simmer for another 3-5 minutes, until slightly reduced to your liking.
  • Return the chicken to the pan and coat in sauce. Serve with fresh parsley, if desired.
The post Healthy Lemon Chicken Piccata first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Grilled Vegetable Orzo Pasta Salad https://uniteforher.org/2024/07/grilled-vegetable-orzo-pasta-salad/?utm_source=rss&utm_medium=rss&utm_campaign=grilled-vegetable-orzo-pasta-salad Mon, 01 Jul 2024 21:21:41 +0000 https://uniteforher.org/?p=48095

I will never make another pasta salad without grilling the veggies first. This simple step elevates the entire dish! Plus, don’t be afraid to add your favorite fresh herbs in addition to the basil. This is the perfect recipe to use the herbs you have on hand or in your garden!

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Grilled Vegetable Orzo Pasta Salad

Equipment

  • Cutting board
  • Knife
  • Large pot
  • Colander
  • Grill or grill pan
  • Large mixing bowl
  • Mixing spoon

Ingredients

  • 1 ¼ cups uncooked orzo pasta wheat or gluten-free
  • 1 cup chopped cherry tomatoes
  • 1 clove minced garlic
  • Extra virgin olive oil spray
  • 1 small red onion quartered
  • 1 red bell pepper seeded and sliced into 4 pieces
  • 1 yellow bell pepper seeded and sliced into 4 pieces
  • 1 large 10-ounce zucchini, sliced into 1/4-inch-thick rounds
  • 1/4 teaspoon kosher salt
  • black pepper to taste
  • 2 tablespoons red wine vinegar
  • 3 tablespoons extra virgin olive oil
  • ¼ cup chopped basil

Instructions

  • Cook orzo in salted water according to package directions; drain and rinse under cold water, transfer to a large bowl and combine with tomatoes and 1 tablespoon of the oil and garlic.
  • Meanwhile spray the onions, bell peppers and zucchini with olive oil; season with 1/4 teaspoon salt and black pepper, to taste.
  • Grill vegetables on a grill basket over oiled grates, covered, (or broil 4 inches from flame) 10-12 minutes or until lightly charred and tender, turning halfway.
  • Set aside on a cutting board to cool slightly, then dice into ½-inch pieces.
  • Toss with the remaining olive oil and vinegar and top with chopped basil.

Notes

Recipe courtesy of Skinny Taste
The post Grilled Vegetable Orzo Pasta Salad first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]> Greenhouse https://uniteforher.org/2024/06/greenhouse/?utm_source=rss&utm_medium=rss&utm_campaign=greenhouse Thu, 27 Jun 2024 12:00:32 +0000 https://uniteforher.org/?p=46568

This will be your drink of summer! The cucumber juice is deliciously fresh, brightened with the juice of a lime and a hint of sweet. I like to top this drink with a splash of club soda for a light and refreshing mocktail perfect for an afternoon with friends!

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Greenhouse

Total Time 10 minutes
Servings 1

Ingredients

  • 10-15 mint leaves pressed in bottom of shaker glass
  • 2 ounces cucumber juice
  • 1 ounce cane syrup
  • 1 lime juiced
  • Ice
  • Club soda

Instructions

  • Gently muddle mint leaves in bottom of the shaker.
  • Add cucumber juice, lime juice, and syrup.
  • Add ice to shaker and stir until chilled.
  • Add ice to pilsner/pint glass.
  • Strain shaker into serving glass.
  • Top with club soda and garnish with mint leaves.

Notes

Recipe adapted from Derossi Global
The post Greenhouse first appeared on Unite For HER: Helping to Empower and Restore Breast and Ovarian Cancer Patients Nationwide.]]>