Last Thursday I was invited to attend Making Healthy Eating Delicious Cooking Demonstration presented by Memorial Hermann Hospital and The Lymphoma Research Foundation. The cooking demonstration focused on cancer-fighting foods and a tasting afterwards.
We learned how to make 3 different dishes. The Tuna salad:
salad-
2 - (6 oz) cans white tuna, packed in water, drained
1 - (11 oz) can mandarin oranges, drained
1/4 - pound fresh mushrooms, sliced
1 - (14 oz) can artichoke hearts, drained and cut in half
1 - (8 oz) can sliced water chestnuts, drained
Combine all ingredients together. Toss with dressing. Serve.
dressing-
1/4 - cup fat free or light mayo (Vegenaise is a sub)
1/4 - cup nonfat plain yogurt (Greek would be best)
1 - tbsp lemon juice
1 - tsp sugar
1 - bunch green onions (scallions), chopped
pepper to taste
Combine all ingredients together. Add to salad.
Makes 8 servings. Serving size half a cup. calories 108, protein 12 gm, fat 2 gm, saturated fat 0 gm, carbohydrate 11 gm, fiber 3 gm, sodium 324 mg, cholesterol 19 mg, diabetic exchanges 1.5 very lean meat,2 vegetable
Black Bean & Corn Salad:
1 - (15 oz) can black beans, drained and rinsed
1 - (11 oz) can golden sweetcorn, drained
1 - tomato chopped
1/4 - cup fresh cilantro, chopped
2 - tbsp red onion, chopped
3 - tbsp lemon juice
2 - tbsp olive oil (coconut oil cub)
salt and pepper to taste
Combine all ingredients together in a bowl. Refrigerate until ready to serve.
Makes 6 servings. Serving size half a cup. calories 142. protein 5 gm, fat 6 gm, saturated fat 1 gm, carbohydrate 19 gm, fiber 5 gm, sodium 294 mg, cholesterol 0 mg, diabetic exchanges .5 very lean meat, 1.5 starch, 1 fat
Banana Pudding Triffle:
2/3 - cup sugar
3/4 - cup all purpose flour
3 1/2 - cups skim milk (almond milk sub)
2 - large egg yolks, slightly beaten
1 - tbsp vanilla extract
1 - (11 oz) box reduced fat vanilla wafers, divided
6 - bananas divided
1 - (1.4 oz) English toffee candy bars, crushed, divided
1 - (8 oz) container fat-free frozen whipped topping, thawed
Direction: In a large saucepan, combine the sugar and flour/ Gradually stir in the milk and bring to a boil over a medium-high heat, stirring constantly. Place the egg yolks in a small bowl and gradually pour some of the hot custard into the egg yolks, missing well with a fork. Pour the hot custard mixture back into the saucepan with the remaining custard, cooking over a low heat and add vanilla. Transfer the custard to a bowl and allow to cool (can refrigerate to speed up the cooling).
In a triffle bowl or large glass bowl, place one-third of the vanilla wafers. Slice 2 of the bananas and place on top of the wafers. Spread one-half of the custard on top and sprinkle with one-half of the crushed candy bars. Repeat layers. Top with whipped topping. Refrigerate at least 1 hour before serving.
Makes 16 servings. Serving size half a cup. calories 108, protein 12 gm, fat 2 gm, saturated fat 0 gm, carbohydrate 11 gm, fiber 3 gm, sodium 324 mg, cholesterol 19 mg, diabetic exchanges 1.5 very lean meat, 2 vegetable.
Thanks to Memorial Hermann Executive Chef, Darian Hewitt, and registered dietitian, Erika Jenschke for teaching us how to make these dishes, answering all our questions, and giving really good information on food and nutrition. These recipes are from the book, "Eating Well Through Cancer". My husband and I learned a lot and the recipes were not hard to make. Tasty too! And I was able to eat all of these even with braces on which was a plus for me!
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