Monday, October 5, 2015


Chocolate Mousse Supports Breast Cancer Awareness Month
By Heather Casto

Did you know that breast cancer is the second-leading cause of death in women. About 1 in 8 women in the United States will develop invasive breast cancer during their lifetime.

Yet there are more than 2.8 million breast cancer survivors in the United States, according to the American Cancer Society.

The month of October is Breast Cancer Awareness Month. It is an annual campaign with a goal to increase awareness of the disease. While most people are aware of breast cancer, many forget to take the steps to have a plan to detect the disease in its early stages and encourage others to do the same.

  Vegetable Soup
This provides a wide variety of essential minerals and trace elements useful in maintaining optimal health. Make this soup in bulk and freeze individual serving sizes.

1 medium chopped onion
1/2 cup firm tofu
2 sticks chopped celery
2 cups spinach leaves, chopped fine
4 cloves crushed garlic
1/2 cup chopped parsley
1 teaspoon curry powder
1 teaspoon thyme
2 medium sliced carrots
1/2 teaspoon rosemary
1/2 cup corn
1 tablespoon olive oil
1 15 ounce can tomatoes
5 cups water
1 packet vegetable bouillon cube
pinch salt
1 cup frozen peas
1/4 teaspoon black pepper, fresh ground

Heat the oil in a large non-stick skillet. Sauté the onions and garlic for 3-5 minutes. Add the celery and carrots and sauté for a further 2 minutes. Add the corn, tomatoes, parsley, thyme, rosemary and sage. Dissolve the packet of vegetable broth in a cup of boiling water. Add to the pan with 4 more cups of water. Bring to a boil, cover and reduce the heat. Simmer for 20 minutes. Add the peas, tofu and spinach. Season to taste and simmer for 5 more minutes.

Notes: Excellent source of Vitamin C, A, B6, Folate and Iron. Good source of Vitamin B1, B2, Niacin, Calcium and Zinc.

Ginger-Sesame Salmon
This is a perfect combination of healthy ingredients. Ginger helps calm the stomach and increase appetite, sesame and salmon are excellent sources of essential fatty acids providing energy and health in one delicious entrée.

4 salmon steaks (about 2 pounds total wt.)
1 tablespoon fresh minced ginger root
1 teaspoon fresh lemon juice
2 green onions, cut in strips
1 cup water
1 clove crushed garlic
2 teaspoons soy sauce
1 tablespoon sesame oil
2 teaspoons rice vinegar

Place the water and fresh lemon juice in a deep non-stick sauté pan or skillet. Bring to a boil. Place the salmon steaks in the water and cover the pan. Reduce the heat and simmer very gently for 6-8 minutes until the fish is opaque in color. Arrange the salmon on a warm serving dish. Mix the soy sauce, rice vinegar and ginger together and spoon over the salmon. Cut the green onions into thin strips and scatter over the top of the fish. In a small pan combine the garlic and sesame oil. Warm the mixture until it browns and drizzle over the top of the fish. Serve hot.
Notes: Excellent source of Vitamin C, B6, B12, B1, Folate and Niacin. Good source of Vitamin B2, Iron and Zinc.

Rhubarb and Cinnamon Pie
Comfort foods never tasted so good! Rhubarb is helpful in healthy liver function and cinnamon helps stabilize blood sugar levels. A truly guiltless dessert.

1 cup Graham cracker crumbs
2 tablespoons flour
2 tablespoons unsalted butter
1/2 teaspoon powdered cinnamon
1 pound fresh rhubarb
2 tablespoons reduced fat sour cream
1/4 cup sugar

Combine Graham cracker crumbs with melted butter and line 8” baking pan. Prepare rhubarb by washing, removing any blemished or coarse parts and then slicing and cutting into 1/2 inch pieces. Place rhubarb in pie crust. Mix sugar, flour, cream cheese and cinnamon and then spoon over the rhubarb. Bake in pre-heated oven at 425F for 30 minutes. Allow to cool and serve with fresh, whipped cream garnished with a little cinnamon.
Notes: Excellent source of Vitamin C and Vitamin D. Good source of Iron and Zinc.

Extra Info:

Soy... Safe or not?
Soy products can be a concern for many breast cancer patients. Foods that come from soybeans are a great source of protein, but also contain isoflavones, which exert a weak estrogen-like effect on the body.  Current research suggests that it is prudent for women to avoid soy isoflavone supplements such as foods made with textured vegetable protein and soy protein found in many shakes and nutrition. Whole soy foods, however, may still be consumed in moderation.  The products that are safe to eat include: soybean oil, soy sauce, and tofu, and soy milk.

Our nutritionist offers free diet evaluation to ensure that you are getting sufficient of the protective nutrients to support your medical treatment for breast cancer. 

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