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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!
Cucumber and Tomato Salad

Ingredients:
Salad
• 1 pint of cherry tomatoes, halved or quartered
• 1 cucumber, chopped
• 1/2 a small purple onion, finely chopped
• 3 radishes, chopped
• 1 yellow bell pepper, chopped
• 15 oz. can of chickpeas, drained and rinsed
• Handful of fresh parsley, thinly sliced
• 1/2 cup reduced fat feta cheese
Dressing
• 2 tbsp. of olive oil
• 2 tbsp. of red wine vinegar
• 3 tbsp. of lemon juice
Directions: In a large bowl, combine prepared vegetables and chickpeas and mix well. In a separate bowl, whisk together olive oil, red wine vinegar and lemon juice. Pour whisked dressing over the salad. Mix until the vegetables and chickpeas are evenly coated. Add salt and pepper to taste. Top each serving with feta and parsley.

Nutrient analysis per 1 serving (1 cup): 215 calories, 10.7g protein, 9.2g fat, 4g monounsaturated, 1.3g polyunsaturated, 24.4g carbohydrates, 6.4g fiber, 411mg sodium, 42mg magnesium

Additional ingredient suggestions: Corn, roasted red peppers, avocado or asparagus
Substitution ingredient suggestions: Mozzarella, cilantro, green onion, red or green bell pepper and any vinaigrette dressing of your liking
 
Recipe notes: This dish is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

This recipe yields about 6 servings at 3/4 cup per serving and was inspired by
melaniecooks.com/radish-tomato-cucumber-and-green-onion-salad/1785.
Cucumber Smoothie

Ingredients:
• 1 cup peeled and chopped cucumber
• 1 cup frozen pineapple
• 1 handful spinach leaves
• 1 tbsp. lime or lemon juice
• 1/2 cup plain nonfat Greek yogurt
Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 128 calories, 12g protein, 1.1g fat, 22.5g carbohydrates, 5g fiber, 158mg sodium, 160mg magnesium

Additional ingredient suggestions: 1 medium banana
Substitution ingredient suggestions: Fresh pineapple, any yogurt alternative, frozen berries or berry medley

Recipe Notes: Best if served immediately, however smoothies can be left in the refrigerate for 1 day or freezer for up to 3 months. If you desire a thinner smoothie, add 1/2 milk (dairy or non-dairy milk alternative).

This recipe yields 2 servings at about 8 oz per serving and was tailored from
acouplecooks.com/cucumber-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 salads, smoothies and recipe ingredients.

All About Cucumbers

Summer Drinks with Less Sugar

7 Cancer Prevention Tips for Your Diet

Stock up on your ingredients! Shalom Farms will be selling locally-grown produce every Wednesday,10 am to 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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