(For all ingredients, please use organic versions if available)
Spinach Salad with Citrus Fruit (Makes 6 servings)
10 ounces chopped fresh spinach
1 cup berries, chopped (grapes or 1 strawberries)
1 10-ounce can mandarin or clementine oranges or grapefruit sections, drained and rinsed, or 1⅓ cup fresh fruit
1 tablespoon sunflower seeds
1 tablespoon chopped unsalted Brazil nuts
¼ cup fat-free raspberry vinaigrette
Zippy Yams and Collards (Makes 4 servings)
1 onion, sliced
2 large garlic cloves, minced
¼ cup vegetable broth
2 small yams, cut into chunks
1 bunch collard greens, stems removed and chopped
1 tablespoon vegetarian Worcestershire sauce
½ teaspoon Thai chili paste
¼ teaspoon salt
¼ teaspoon pepper
½ lemon
Buckwheat Pasta with Seitan (Makes 6 servings)
12 ounces dry soba noodles
1 teaspoon salt
1 onion, chopped
1¾ cups vegetable broth
3 cups sliced mushrooms
1 red bell pepper, sliced
1 yellow bell pepper, sliced
8 ounces seitan, sliced
2 tablespoons flour
2 teaspoons soy sauce
1 teaspoon chopped garlic
¼ teaspoon black pepper
¼ cup chopped fresh parsley
For more information on The Cancer Project and Food for Life, please visit
CancerProject.org,
FoodforLifeTV.org,
or call +001.202.244.5038
to learn more about how a diet rich in fruits, vegetables, whole grains, and beans can help you prevent cancer.
Spinach Salad with Citrus Fruit (Makes 6 servings)
- Wash the spinach well, and dry it off.
- Put the spinach in a bowl, add in the strawberries, and then the mandarin oranges.
- Add in the sunflower seeds, the grapefruit sections, and some Brazil nuts.
- Drizzle on some of the raspberry vinaigrette.
- Ready to be served.
Zippy Yams and Collards (Makes 4 servings)
- Take some water and put it into a pan.
- Add in the onions.
- Put a little garlic.
- Sauté the onions and the garlic until some nice fragrance coming out of there.
- Add in the yams.
- Add some water to this. Enough water just to cover the yams.
- Cover the pan and let this cook for about 8 minutes before adding the collards.
- Add in the collards and let it cook for a little while.
- Add in the chili paste and Worcestershire sauce.
- Add in a little salt, and some fresh lemon juice.
- Mix and ready to be served.
Buckwheat Pasta with Seitan (Makes 6 servings)
- Take the soba noodle and lay it on a towel, roll it up and bring it over the edge of the counter and break it so that the noodle won’t be as long as spaghetti.
- Put the noodle into the pot, add some water and cook it for about 8 minutes.
- Add in a little salt and stir once a while.
- Meanwhile sauté the onions, and then add in the garlic, and the bell pepper.
- Let all cook for a couple of minutes.
- Add in the mushroom, and stir.
- Add in some cornstarch into the vegetable stock and mix it well.
- Pour in the vegetable stock into the pan.
- When the mixture starts thickening, add in the seitan.
- Add in some soy sauce and a little pepper into the mixture. Stir.
- Cover the pan for a while to let it cooked.
- Add in some parsley or cilantro.
- When the pasta is ready, strain the pasta and put it on a plate.
- Pour in the seitan sauce on the pasta.
- Add a little bit of cilantro as topping and sprinkle some sesame seed on it.
- Ready to be served.