The superfoods recipes

CANCER-FIGHTING
ROASTED TOMATO
AND RED BELL PEPPER SOUP

Serves 4

This vibrant soup has a satisfying, long-simmered
taste, and it's loaded with
cancer-combating lycopene. Roasting the
tomatoes, peppers, onions and garlic
intensifies their flavor. You can puree
them into a rich, creamy broth or leave
the consistency a little chunky, if you
prefer. The recipe can be doubled easily;
refrigerate or freeze half for another time.

2 1/4 lb. ripe tomatoes, halved
lengthwise

2 large red bell peppers, quartered,
seeded

1 onion, cut into thin wedges

4 large cloves garlic, peeled

2 Tbs. alive oil, preferably extra virgin
Salt and freshly ground black pepper
to taste

2 Tbs. chopped fresh basil

1 tsp. fresh thyme leaves or 1/2 tsp.
dried thyme

2 cups vegetable stock or water

1. Preheat oven to 450F.

2. Arrange tomatoes, cut side up, bell
peppers, onion and garlic on large baking
sheet. Drizzle oil over; sprinkle generously
with salt and pepper. Roast until brown
and tender, turning peppers and onion
occasionally, about 40 minutes. Remove
from oven; let cool.

3. Transfer vegetables and any juices to
food processor. Add basil and thyme
leaves. Puree soup in food processor or
blender, gradually adding enough stock
to thin soup to desired consistency.

4. Return soup to pan, and heat through,
stirring occasionally. Serve hot.

PER SERVING: 150 CAL; 4G PROT; 7G TOTAL FAT
(1G SAT. FAT); 21G CARB; OMG CHOL; 210MG SOD;
5G FIBER; 12G SUGARS

SIGHT-SAVING
CURRIED SPINACH-POTATO SOUP

Serves 4

30 minutes or fewer

This soup packs a lot of flavor as well as
a lot of eye-protective lutein. It's a favorite
recipe because it goes together fast.

1 Tbs. olive oil

1 cup chopped leeks, white and light
green parts

1 Tbs. curry powder, or to taste

2 1/2 cups vegetable stock

2 small white potatoes, peeled, cut
into 1/2-inch pieces (about 1 1/2 cups)

1 tsp. salt

4 packed cups (about 4 oz.) fresh
baby spinach leaves

2 cups low-fat (1%) milk

Freshly ground black pepper to taste
Plain nonfat yogurt, for garnish,
optional

1. Heat oil in large saucepan over
medium heat. Add leeks and 1 Tbs. water,
and cook, stirring often, until tender,
about 5 minutes. Add curry powder,
and stir 30 seconds. Add stock, potatoes
and salt, and bring to a boil. Reduce heat
to low, cover and cook until potatoes are
tender, about 10 minutes. Stir in spinach;
cook until just wilted, about 1 minute.
Cool slightly.

2. Puree soup in blender until almost
smooth; work in batches if necessary.
Return soup to saucepan. Add milk,
and cook over medium-low heat.
Season to taste with salt and pepper.

3. Ladle soup into 4 bowls. Garnish with
swirl of yogurt, if desired, and serve.

PER SERVING: 160 CAL; 6G PROT; 5G TOTAL FAT
(1.5G SAT. FAT); 25G CARB; 5MG CHOL; 930MG
SOD; 3G FIBER; 8G SUGARS

PRO-HEART, ANTI-CANCER
EDAMAME SUCCOTASH

Serves 6

30 minutes or fewer

Fresh green soybeans, called edamame,
have a sweet, nutty flavor. They offer
a great variation on this classic dish,
standing in for the traditional lima beans.
Edamame are available frozen and fresh,
in the pod and
shelled. Look
them in large supermarkets,
natural food stores or Asian
markets. For a great twist, serve the
succotash in hollowed-out tomatoes.
If you're using frozen edamame, make
it according to package directions,
omitting any salt. Drain well.

2 tsp. vegetable oil

1/2 cup chopped red bell pepper

1/4 cup chopped onion

2 cloves garlic, minced

1 1/2 cups fresh or frozen shelled
edamame

2 cups fresh or frozen corn kernels

3 Tbs. white wine or vegetable stock

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 Tbs. chopped fresh parsley

1 Tbs. chopped fresh basil
or 1 tsp. dried basil

1. Heat oil in large nonstick skillet over
medium heat. Add bell pepper, onion
and garlic, and cook, stirring frequently,

2 minutes. Stir in edamame, corn and
wine; cook 4 minutes, stirring frequently.
2. Remove pan from heat. Stir in salt,
pepper, parsley and basil. Serve.

PER SERVING: 140 CAL; 8G PROT; 5G TOTAL FAT
(0.5G SAT. FAT); 18G CARB; OMG CHOL; 200MG
SOD; 4G FIBER; 3G SUGARS

HEART-AND-MIND-PROTECTING
BLUEBERRY-OATMEAL MUFFINS

Makes 18

These cholesterol-cutting muffins are so
light that you'll find it hard to believe
they're made with oatmeal and whole
wheat flour. You can soak the oats
overnight in the refrigerator, if you want
to plan ahead. Use 2 1/2-inch muffin tins.

1 cup old-fashioned oats

2 cups fat-free or low-fat buttermilk

1 2/3 cups whole wheat pastry flour

3/4 cup packed light brawn sugar

2 Tbs. vegetable oil

1 tsp. baking powder

1 tsp. baking soda

1 tsp. salt

2 large eggs, lightly beaten

1 tsp. grated orange zest

1 1/4 cups fresh or frozen blueberries

1/2 cup chopped walnuts, optional


1. Combine oats and buttermilk in mixing
bowl. Cover; let stand 30 minutes.

2. Preheat oven to 350F. Spray muffin
pan cups with nonstick cooking spray or
use pleated paper liners.

3. Combine buttermilk mixture, flour,
sugar, oil, baking powder, baking soda,
salt, eggs and orange zest in second
mixing bowl. Beat with an electric mixer
at medium speed until smooth. Fold in
blueberries and walnuts. Spoon batter
into prepared cups, filling them 3/4 full.

4. Bake 15 minutes, or until muffins
spring back when touched lightly in
center. Remove muffins from pans
immediately; place on wire rack to cool.

PER SERVING: 130 CAL; 4G PROT; 3G TOTAL FAT
(0.5G SAT. FAT); 23G GARB; 25MG CHOL; 270MG
SOD; 2G FIBER; 12G SUGARS

MEMORY-MAINTAINING
BLUEBERRY-ORANGE SMOOTHIE

Serves 2

30 minutes or fewer

Simple and satisfying describes this
delicious antioxidant-rich breakfast
smoothie. It's a great way to start any day.

1 1/2 cups fresh or frozen blueberries

1 cup orange juice

3/4 cup low-fat vanilla yogurt or soy
vanilla yogurt

1/2 cup ice cubes

Fresh blueberries for garnish

1. Combine blueberries, orange juice,
yogurt and ice cubes in blender.
Puree until thick and smooth.

2. Pour smoothie into 2 glasses.
Sprinkle with blueberries, and serve.

PER SERVING: 200 CAL; 6G PROT; 2G TOTAL FAT
(1G SAT. FAT); 41G GARB; 5MG CHOL; 65MG SOD;
3G FIBER; 34G SUGARS

DISEASE-FIGHTING
NOODLES WITH TOFU
AND BROCCOLI

Serves 4

30 minutes or fewer

For relatively little effort, this recipe
rewards you with an exotic one-dish
Asian meal with both heart-helping soy
and cancer-thwarting broccoli.

8 oz. vermicelli or thin spaghetti,
broken in half

1/4 cup tamari or low-sodium
soy sauce

2 Tbs. rice vinegar

1 tsp. granulated sugar

1 tsp. dark sesame oil

1/2 tsp. crushed red pepper

1 Tbs. vegetable oil

2 cups red bell pepper strips, 1/4-inch
thick

4 cups small broccoli florets

1/2 lb. firm tofu, well-drained and cut
into 1/2-inch cubes

3 cloves garlic, minced

1/2 cup thinly sliced scallions for
garnish

3 Tbs. chopped cilantro for garnish

1. Cook noodles in boiling water
according to package directions, or until
just tender; drain, and rinse well.
Mix tamari, vinegar, sugar, sesame oil and
crushed red pepper in small bowl.

2. Heat vegetable oil in nonstick skillet
over medium heat. Add bell peppers and
broccoli, and stir-fry until softened,
about 5 minutes. Add tofu and garlic,
and stir-fry 2 minutes.

3. Add noodles and soy sauce mixture,
toss well to coat, and cook 4 to 5
minutes, or until thoroughly heated and
vegetables are tender. Sprinkle with
scallions and cilantro, and serve.

PER SERVING: 400 CAL; 21G PROT; 11G TOTAL FAT
(1.5G SAT. FAT); 57G CARB; 0MG CHOL; 1,050MG
SOD; 6G FIBER; 5G SUGARS

CANCER-SHIELDING
BROCCOLI WITH ORANGE SAUCE

Serves 4

30 minutes or fewer

Here's a quick and easy way to add some
excitement (and extra vitamin C) to
cancer-fighting broccoli. The orange sauce
can also be used to dress up just about
any steamed vegetable such as cauliflower,
green beans and asparagus.

8 cups broccoli florets (about 2 large
heads)

1 Tbs. soy margarine or unsalted
butter

2 tsp. minced fresh garlic

1 tsp. minced fresh ginger

1/2 cup fresh orange juice

1/4 tsp. salt

1/8 tsp. freshly ground black pepper

1. Steam broccoli, covered, 6 minutes,
or until crisp-tender.

2. Meanwhile, melt margarine in small
skillet over medium heat. Add garlic
and ginger, and cook, stirring often,
1 minute. Add orange juice, salt and
pepper; bring to a boil. Reduce heat
to low, and cook, uncovered, 2 minutes.

3. Pour orange sauce over broccoli,
and toss well. Serve hot.

PER SERVING: 80 CAL; 5G PROT; 3.5G TOTAL FAT
(0 5G SAT. FAT; 11G CARB; 0MG CHOL; 220MG
SOD; 4G FIBER; 3G SUGARS

HEALTH-PROTECTING
TOMATO-AVOCADO SALSAMOLE

Makes 1 cup (serving size, approx. 2 Tbs.)
30 minutes or fewer

This recipe is a cross between guacamole
and salsa--but lower-cal than the former
and more healthful than the latter, thanks
to avocado's anticancer/anticholesterol
compounds. Like regular salsa, it's great as
a dip or a topping for burritos and tacos.

1/4 cup finely chopped red onion

1 tsp. minced jalapeno, or more to
taste

1 Tbs. fresh lime juice

1 Tbs. cider vinegar

1 tsp. minced fresh garlic

1/4 tsp. salt

1 ripe peeled avocado, preferably
Hass, seeded and coarsely mashed

1 medium-sized tomato, chopped

1/4 cup chopped cilantro

Combine onion, jalapeno, lime juice,
vinegar, garlic and salt in mixing bowl.
Add avocado, tomato and cilantro;
stir well. Serve immediately.

PER SERVING: 45 CAL; 1G PROT; 4G TOTAL FAT
(0 5G SAT. FAT); 4G CARB; 0MG CHOL; 75MG SOD;
2G FIBER; 1G SUGARS

HIGHLY PROTECTIVE
SPINACH-TOMATO PIE

Serves 6

This easy-to-make Mediterranean-style
spinach pie is equally good served hot or
at room temperature. It's laced with vision
protectors from the spinach and the
cancer fighters in cooked tomatoes. You
can also substitute a package of frozen
chopped broccoli for the spinach, and use
a premade pie crust for the pizza crust.

1 10-oz. can refrigerated pizza crust

1 10-oz. pkg. frozen chopped
spinach, thawed, drained and
squeezed dry

1/4 cup low-fat sour cream

2 Tbs. minced shallots

1 cup evaporated skim milk

1/4 tsp. salt

1/8 tsp. freshly ground black pepper

2 large egg whites

1 large egg

2 ripe medium-sized tomatoes,
thinly sliced

1/3 cup shredded low-fat Monterey
Jack cheese

1. Preheat oven to 350F. Coat 9-inch pie
plate with cooking spray.

2. Shape dough into 4-inch circle; cover
with kitchen towel; let stand 5 minutes.
Roll into 11-inch circle on lightly floured
surface. Fit into pie plate, and flute rim.

3. Mix spinach, sour cream and shallots
in mixing bowl. In separate bowl, whisk
together milk, salt, pepper, egg whites
and egg. Stir 1/3 cup milk mixture into
spinach mixture. Spoon spinach mixture
into bottom of prepared crust. Add layer
of tomatoes, and top with cheese. Pour
remaining milk mixture over cheese.
Place pie plate on baking sheet.

4. Bake 45 minutes, or until set.
Let stand 10 minutes before serving.

PER SERVING: 230 CAL; 14G PROT; 5G TOTAL FAT
(2G SAT. FAT); 33G CARB; 45MG CHOL; 590MG
SOD; 3G FIBER; 9G SUGARS

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