1. Vegetables
a. Root Veggies:
• Seasonal this time of year- squash, carrots, etc
b. Cabbage:
• nutrient dense, low calorie, high in vitamin C and potassium
• One of the most potent cancer fighting foods!
• Part of the brassica family of vegetables (same as cauliflower) which contain potent phytochemicals
• Indole-3-carbinol helps detoxify estrogens (great for anyone with PMS or reproductive issues- men too!)
• High in glutamine which helps heal stomach ulcers
• Can be juiced, shredded and added to salads, soups, stews, smoothies, used as a wrap
c. Onions:
• Decrease blood lipid levels, prevent clots, lower blood pressure
• lowers blood sugar- similar to prescription drugs
• asthma- relaxes bronchial muscles
• destroys tumour cells
d. Frozen veggies and fruit:
• Are frozen when they are ripe so may contain more nutrients than fresh this time of year
2. Whole grains:
a. Don’t waste money on expensive packaged grain products (instant oats, gluten free products)
b. Instead use brown rice and large flake or steel cut oats
c. Cook in large batches and reheat
3. Proteins:
a. Lentils & Beans
• High in fibre, protein and folic acid
• Fibre keeps you full and balances blood sugar, lowers cholesterol
• Eating beans and lentils 2 or more times per week is associated with a 24% reduction in breast cancer risk
• So easy to make (15 mins for lentils)
• Can use canned beans
b. Eggs
• Convenient and inexpensive protein source
c. Meat- whole chickens, chicken thighs instead of breast
• Buy side of beef- split with friends if needed
• Canned tuna and salmon
4. Drinks- Don’t buy coffee, tea, water- bring your own!
Easy and Inexpensive Meals
Recipes:
• Curried Cabbage
• Super Fast Lentil soup
• Easy Beany Chili
• Sweet Potato Chicken Stew
Shopping List:
• Spices and oil (check cupboard first)
• Onions
• Celery
• Carrots
• Garlic
• Chicken thighs
• Sweet potatoes
• Pears
• Cabbage
• Dried lentils
• 4 cans of beans
• chicken broth
• 2 cans diced tomatoes
• 2 cans tomato paste
• Optional: coconut milk, kale
PRO TIP: If you have 3 pots/large pans, make all 3 recipes (soup, chilli, and stew) at the same time since the ingredients are similar! This will save you heaps of time and you’ll have lots to freeze in individual portions for later!
Curried Cabbage
Ingredients:
• 1 TBS coconut oil
• 3 carrots, thinly sliced
• 1 onion, chopped
• 1 pinch grated ginger
• 1 tsp sea salt
• 1 tsp pepper
• ½ tsp dried oregano
• ½ tsp cumin
• ½ tsp turmeric
• ½ head cabbage, shredded (or more if you have a large pan)
• optional: add in spinach or kale
Instructions:
1. Heat the coconut oil in a pan over medium heat
2. Cook the onions, carrot and ginger for 5 minutes
3. Stir in the salt, pepper, oregano, cumin, turmeric and cabbage and cook another 25-30 minutes
4. Add in spinach or kale at the end for another 5 minutes.
Super Fast Lentil Soup
Ingredients:
• 1 TBS avocado oil
• 1 medium onion, chopped
• 2 carrots, chopped
• 2 celery stalks (with the leaves!), chopped
• 1-2 garlic cloves, minced
• 4 cups chicken or vegetable broth (homemade is best or buy organic)
• 1 cup dry lentils
• S&P to taste
• Options: add curry powder and coconut milk for a creamy curry soup
Directions:
1. In a large saucepan, heat oil on medium. Add onions and sauté for 3 minutes.
2. Add onion, carrot, celery, and garlic, and cook for 3-5 minutes.
3. Add broth and lentils, bring to a boil, then simmer for 15 minutes
4. Season as desired
5. For a creamier soup, blend all of half of the soup.
Easy Beany Chili
Ingredients:
• 1 TBS avocado oil
• 2 small onions, chopped
• ½ celery stalk, chopped
• 4 carrots, chopped,
• 2 gloves garlic, minced
• 1 can diced tomatoes
• 1 can tomato paste
• 3 cans of beans (kidney, pinto, chickpeas, whatever you like!) rinsed thoroughly
• 2 TBS chilli powder
• 2 tsp cumin
• Cayenne powder to taste (if you like it spicier)
• S & P to taste
Instructions:
1. Heat oil in large pot over medium, add onions and cook until almost translucent
2. Add celery, carrots, garlic and stir fry for 5 minutes
3. Add canned tomatoes and tomato paste and simmer until carrots are tender
4. Add cans of beans and spices and simmer for another ten minutes
Sweet Potato Chicken Stew
Ingredients:
• 1 lb boneless chicken thighs, cubed
• 1 TBS avocado oil
• 2 small onions, chopped
• ½ celery stalk, chopped
• 4 carrots, chopped,
• 2 gloves garlic, minced
• 2 sweet potatoes, cubed
• 1 can diced tomatoes
• 1 can tomato paste
• 2 pears, cut in 2 cm cubes
• Optional: 1 cup chopped kale or spinach
• 1 can chickpeas, rinsed thoroughly
• 2 TBS chilli powder
• 2 tsp cinnamon
• Cayenne powder to taste (if you like it spicier)
• S & P to taste
Instructions:
1. Heat oil in large pot over medium, add onions and cook until almost translucent
2. Cook chicken in a separate pan until cooked thoroughly
3. Add celery, carrots, garlic and stir fry for 5 minutes
4. Add sweet potatoes, pears, canned tomatoes and tomato paste and simmer until veggies are tender
5. Add chicken, chickpeas, kale or spinach and spices and simmer for another ten minutes
Catch the segment here: http://ottawa.ctvnews.ca/video?clipId=800586&binId=1.1487308&playlistPageNum=1
