Gingered Melon

Makes 6 servings

1 large cantaloupe
1/2 teaspoon ground ginger
1 tablespoon chopped crystallized ginger

Cut melon in half and seed, then cut each half into chunks. Sprinkle ground and crystallized ginger over the melon chunks and stir. Chill and serve.

Per serving (1/6 of recipe): 54 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 1.2 g protein; 13.1 g carbohydrate; 12.4 g sugar; 1.3 g fiber; 22 mg sodium; 13 mg calcium; 0.3 mg iron; 49.9 mg vitamin C; 2741 mcg beta-carotene; 0.1 mg vitamin E

Recipe from The Survivor’s Handbook, The Cancer Project

Mushroom Gravy

Makes 4 servings

12 ounces button or cremini mushrooms
2 teaspoons olive oil
1/4 cup flour
1 1/2 cups vegetable broth, divided
1–2 tablespoons soy sauce (optional)
1 teaspoon Italian seasonings
salt, to taste
black pepper, to taste

Mashed Grains and Cauliflower

Makes 8 servings

This dish is delicious when served topped with Mushroom Gravy (see recipe).

1 teaspoon olive oil
1 cup chopped onion
2 cups dry millet, quinoa, couscous, or grain of your choice
4 cups chopped cauliflower
1/2 teaspoon sea salt
water for cooking 2 cups of selected grain

Colorful Corn Salsa

Makes 4 1/2 cups (18 1/4-cup servings)

1 cup fresh or frozen corn kernels, thawed
2 medium tomatoes, chopped
1/4 cup chopped red onion (about 1/2 medium red onion)
1/2 cup chopped green bell pepper (about 1/2 medium bell pepper)
1/2 cup chopped orange bell pepper (about 1/2 medium bell pepper)
10 fresh basil leaves, chopped juice of 1 lime
3 tablespoons rice or cider vinegar

Spinach Salad with Fruit Flavors

Makes 6 servings

10 ounces chopped fresh spinach, washed
1 cup berries or grapes, or 10 strawberries, chopped
1 10-ounce can mandarin or clementine oranges or grapefruit sections, drained and rinsed
1/4 cup sunflower seeds
1/4 cup chopped unsalted Brazil nuts
1/4 cup fat-free raspberry vinaigrette

Toss ingredients together and serve.

Per serving (1/6 of recipe): 116 calories; 7.2 g fat; 1.2 g saturated fat; 55.5% calories from fat; 0 mg cholesterol; 3.9 g protein; 11.5 g carbohydrate; 5.7 g sugar; 3.2 g fiber; 61 mg sodium; 71 mg calcium; 2.1 mg iron; 36.8 mg vitamin C; 2748 mcg beta-carotene; 3.5 mg vitamin E
[Recipe from The Survivor’s Handbook, The Cancer Project]

Veggies in a Blanket

Makes 40 individual pieces

1/2 cup hummus
8 whole-wheat flour tortillas
4 carrots, grated
8 lettuce leaves, a couple handfuls of baby spinach leaves, or 1 container sprouts

Spread hummus on tortillas, then add carrots and lettuce, spinach, or sprouts. Roll up each tortilla, secure each with 5 evenly placed toothpicks, and slice into 5 individual rolls per tortilla (one toothpick per roll).

Variation: Add thin sticks of cucumber or sweet red pepper before rolling.

Per serving (4 pieces): 102 calories; 2 g fat; 0.3 g saturated fat; 18% calories from fat; 0 mg cholesterol; 3.8 g protein; 18.6 g carbohydrate; 1.5 g sugar; 3.7 g fiber; 203 mg sodium; 27 mg calcium;
1.2 mg iron;2.1 mg vitamin C; 1424 mcg beta-carotene; 0.4 mg vitamin E
[Recipe from The Survivor’s Handbook, The Cancer Project]

Low-Fat Guacamole

Makes 2 1/2 cups (10 1/4-cup servings)

The peas in this guacamole help to lower the fat content and they also add fiber.

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
1 ripe avocado, peeled
1/2 cup mild salsa
1 garlic clove, finely chopped, or 1 teaspoon chopped garlic
1 green onion, chopped (optional)
juice of 1 lemon
1/2 teaspoon ground cumin
1 tablespoon chopped fresh cilantro (optional)
salt, to taste
black pepper, to taste