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Back-to-School Menu
PCRM would like to share these healthful back-to-school recipes. We have a variety of high-fiber, low-fat recipes that can be added to any of your meals. The key is to incorporate fresh seasonal fruits and vegetables into your recipes and to keep your recipes simple. Tips like using vegetable broth in place of oil or creamed cashews in place of dairy products in soups make for tasty, yet healthy versions of traditional favorites. For more tips like this, click here.
Menu
Easy Bean Salad
Veggies in a Blanket
Hummus
Quickie Quesadillas
Pita Pizzas
Cheezy Popcorn
Easy Bean Salad
Makes 10 servings
The simplicity and widespread enjoyment of this salad have made it a Cancer Project classic. It has lots of fiber to help move carcinogens and excess cholesterol and hormones out of your body to improve overall health.
1 1/2 cups cooked or canned kidney beans, rinsed and drained
1 1/2 cups cooked or canned pinto beans, rinsed and drained
1 1/2 cups cooked or canned black-eyed peas, rinsed and drained
1 package (10 ounces) frozen lima beans, thawed, 1 1/2 cups cooked or canned lima beans, rinsed and drained, or 1 1/2 cups cooked green soybeans (shelled edamame)
1 cup frozen corn, thawed, or cooked fresh corn, chilled
1 large red bell pepper, diced
1/2 medium red onion, diced
1/2 cup low-fat or fat-free Italian salad dressing
1/2 - 1 teaspoon salt
1 teaspoon ground black pepper
Combine all of the ingredients in a large bowl and toss gently. Serve cold or at room temperature.
Stored in a covered container in the refrigerator, leftover Easy Bean Salad will keep for up to 3 days.
Per serving (1-cup): 83 calories; 3 g fat; 0.5 g saturated fat; 14.6% calories from fat; 0 mg cholesterol; 9.9 g protein; 31 g carbohydrate; 2.9 g sugar; 8 g fiber; 539 mg sodium; 43 mg calcium; 2.7 mg iron; 36.7 mg vitamin C; 311 mcg beta-carotene; 0.8 mg vitamin E
Recipe from The Cancer Survivor’s Guide
Veggies in a Blanket
This high-protein appetizer is also great when traveling or take a whole wrap to school or work for lunch. If you don't have hummus, use bean dip.
Makes 10 servings
1 cup low-fat hummus or bean spread
8 whole wheat tortillas
4 carrots, grated
8 lettuce leaves, 1-2 cups baby spinach or mixed greens, or 5 ounces alfalfa or bean sprouts
Spread the hummus thinly on the tortillas. Add the carrots and lettuce. Roll up each tortilla. Slice into bite-sized pieces.
Serve Veggies in a Blanket immediately or cover tightly and store in the refrigerator for several hours. Prior to serving, bring the rolls to room temperature for the best flavor. Do not store the rolls longer than 1 day, as the tortillas and lettuce will become soggy.
Variations: Add thin sticks of cucumber or red bell pepper, jicama or onion before rolling.
Per serving (4 pieces): 122 calories; 2.8 g fat; 0.3 g saturated fat; 18% calories from fat; 0 mg cholesterol; 5 g protein; 20.6 g carbohydrate; 1.5 g sugar; 4.9 g fiber; 251 mg sodium; 27 mg calcium; 2 mg iron; 2.1 mg vitamin C; 1424 mcg beta-carotene; 0.4 mg vitamin E
Recipe from The Cancer Survivor’s Guide
Hummus
This creamy garbanzo spread can be used as a sandwich filling or served as a dip with fresh vegetables or wedges of pita bread.
Makes 2 cups
2 garlic cloves
1 tablespoon chopped fresh parsley
1 15-ounce can garbanzo beans
3 tablespoons tahini (sesame seed butter)
2 tablespoons lemon juice
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon paprika
Place garlic and parsley in a food processor and chop finely.
Drain beans, reserving liquid. Add beans to the food processor along with tahini, lemon juice, cumin, salt, and paprika. Process until very smooth, about 2 minutes. The mixture should be moist and spreadable. If it is too dry, add some of the reserved bean liquid to achieve desired consistency.
Per serving (1/4 cup): calories: 95; fat: 4 g; saturated fat: 0.5 g; calories from fat: 37.8%; cholesterol: 0 mg; protein: 4.3 g; carbohydrates: 11.7 g; sugar: 0.4 g; fiber: 2.8 g; sodium: 132 mg; calcium: 45 mg; iron: 1.7 mg; vitamin C: 2.3 mg; beta-carotene: 52 mcg; vitamin E: 0.2 mg
Recipe by Jennifer Raymond, M.S., R.D., found in Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Quickie Quesadillas
Makes 4 servings
These delicious quesadillas are filling and very quick to make.
1 cup hummus or black bean dip (see recipes)
8 wheat or corn tortillas
1/2 cup chopped green onions
1/2 - 1 cup salsa
Preheat a skillet over medium-low heat. Add a tortilla and cook on both sides until crispy.
Slice the green onions.
Place the cooked tortilla on your cutting board. While you're assembling the quesadilla, put another tortilla to the skillet. Spread 1/4 cup of the hummus or black bean dip on the warm tortilla. Sprinkle on some salsa. Top with green onions.
Top with a warm tortilla. Place the quesadilla back in the skillet and warm.
Slice the quesadilla into as many pieces as you like.
Per serving: 135 calories; 2.7 g fat; 0.4 g saturated fat; 18.1% calories from fat; 0 mg cholesterol; 5.5 g protein; 24 g carbohydrates; 2.3 g sugar; 4.4 g fiber; 164 mg sodium; 57 mg calcium; 1.8 mg iron; 26 mg vitamin C; 351 mcg beta carotene; 0.7 mg vitamin E
Recipe from The Cancer Survivor’s Guide
Pita Pizzas
Whole-wheat pita bread makes a perfect crust for a child-size pizza and children enjoy assembling them once the vegetables have been chopped. In addition to the toppings listed, you could also add fat-free vegetarian pepperoni slices.
Makes 6 pizzas
1 15-ounce can tomato sauce
1 6-ounce can tomato paste
1 teaspoon garlic granules or powder
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
6 pieces whole-wheat pita bread
2 green onions, thinly sliced
1 red bell pepper, seeded and chopped
1 cup chopped mushrooms
Preheat oven to 375 F.
Combine tomato sauce, tomato paste, garlic, basil, oregano, and thyme.
Turn a piece of pita bread upside down and spread with 2 to 3 tablespoons of sauce. Top with green onions, bell pepper, and mushrooms. Repeat with remaining pita breads. Arrange on a baking sheet and bake until edges are lightly browned, about 10 minutes.
Note: You will only use about half the sauce. Refrigerate or freeze the remainder for use at another time.
Per pizza: calories: 153; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 8.4%; cholesterol: 0 mg; protein: 6 g; carbohydrates: 32.3 g; sugar: 8.4 g; fiber: 5.1 g; sodium: 538 mg; calcium: 24 mg; iron: 2.5 mg; vitamin C: 40 mg; beta-carotene: 656 mcg; vitamin E: 1.8 mg
Recipe by Jennifer Raymond, M.S., R.D. found in Healthy Eating for Life for Children by Amy Lanou, Ph.D.
Cheezy Popcorn
You’ll be passing up movie theater popcorn in no time after trying this recipe. The nutritional yeast adds a cheese-like flavor and keeps the crunch of the popcorn light and flavorful.
Makes 4 servings
1/2 cup popcorn kernels
1 tablespoon nutritional yeast
Pop popcorn kernels in air popper. Transfer popped popcorn to large bowl. Sprinkle with nutritional yeast and mix evenly.
Per serving (1/4 of recipe): calories: 101; 1.2 g fat; saturated fat: 0.2 g; calories from fat: 10%; cholesterol: 0 mg; protein: 4.3 g; carbohydrate: 19.7 g; sugar: 0.2 g; fiber: 4 g; sodium: 3 mg; calcium: 3 mg; iron: 0.9 mg; vitamin C: 0 mg; beta-carotene: 21 mcg; vitamin E: 0.1 mg
Recipe from Robyn Webb, found in Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D.
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