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Thank you for joining our third weekly recipe sharing program. Every Wednesday, June through August, we will share recipes to help refresh your summer menu. These recipes will incorporate multiple plant-based ingredients to create delicious summer salads and smoothies. Evidenced-based research has found that the nutrients in plant-based foods may reduce your risk of cancer. We hope this program will inspire you to improve your health and wellness through diet!
Kale and Quinoa Mediterranean Salad

Ingredients:
Salad
• 3 cups cooked quinoa from 1 cup uncooked quinoa – white, red, or tricolor quinoa
• 1 cup cherry tomatoes, halved
• 2 cucumbers, cut into small cubes
• 3/4 cup black olives, sliced
• 1 cup chopped curly kale (steams removed)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/2 cup reduced fat feta cheese crumbled (optional)
• 1 tbsp. dried parsley
Dressing
• ¼ cup olive oil
• 3 tbsp. lemon juice, freshly squeezed
• 1 small clove of garlic, minced
• 1/2 tsp. Dijon mustard
• 1/2 tsp. salt
• 1/4 tsp. black pepper
Directions: Prepare and rinse quinoa as noted on packaging. Combine dressing ingredients and whisk vigorously for 30 seconds. Drizzle half of the dressing on cooked quinoa and stir to combine. Add cherry tomatoes, cucumbers, black olives, kale and chickpeas. Toss together with the remaining dressing. Finish with adding crumbled feta cheese and dried parsley, then gentle toss. Serve warm, cold or at room temperature!

Nutrient analysis per 1 serving (1 cup): 400 calories, 17.5g protein, 15g fat, 7.5g monounsaturated fat, 3g polyunsaturated fat, 49 carbohydrates, 10g fiber, 810mg sodium, 108mg magnesium


Additional ingredient suggestions: Onion, bell peppers and/or roasted red peppers
Substitution ingredient suggestions: Spinach, basil, mint, kalamata olives and/or goat cheese

Recipe notes: This salad is best if eaten within 2-3 days. Leftovers should be stored covered in the refrigerator. If you would like add feta cheese per serving.

This recipe yields about 5 servings at 1 cup per serving and originated from foolproofliving.com.
Mixed Berry Lime Smoothie with Kale

Ingredients:
• 6 ounces nonfat Greek yogurt
• 1 cup almond milk
• 1/2 tsp. lime zest
• Juice of one large lime
• 1 cup fresh kale
• 1 cup frozen mixed berries
• 1 banana
Directions: Add all of the ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 131 calories, 10.7g protein, 2g fat, 29g carbohydrates, 3.9g fiber, 130mg sodium, 38mg magnesium

Additional ingredient suggestions: Mint
Substitution ingredient suggestions: Any dairy or non-dairy alternative milk, spinach and/or any frozen berries


Recipe Notes: This smoothie is best if served immediately, however smoothies can be left in the refrigerate for 1 day or freezer for up to 3 months.

This recipe yields 1 serving at about 8 oz. per serving tailored from twopeasandtheirpod.com/blackberry-lime-smoothie.
Grocery Shopping List
Using a QR code with your smartphone: 
1. Open the camera app from the home screen, Control Center or lock screen.
2. Hold your device so the QR code appears in the viewfinder in the camera app.
3. Tap the notification to open the link associated with the QR code.


Resources:
 Click the links below for helpful nutrition resources on potatoes and recipe ingredients.

Celebrate Summer Fruits

Blackberries, Raspberries, and Brambles

Health Benefits of Citrus Fruits

 

Stock up on your ingredients! Shalom Farms will be selling locally-grown produce every Wednesday,10 am-12 pm, at North Hospital on the downtown MCV campus. 
Visit Allie's blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to alliene.farley@vcuhealth.org.

(804) 828-8478 | Ask Massey | massey.vcu.edu
 

Massey does not endorse all integrative health practices. We only recommend those that are known to be safe and have the potential to improve health when used alongside, and never in place of, professional medical care. All cancer patients are advised to consult with their physician before starting any integrative health practice, as some may interfere with medical care. Please call (804) 828-8478 for more information about our Integrative Health program. 
Copyright ©2021, All rights reserved.


VCU Massey Cancer Center, 401 College St., Richmond, VA 23298

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