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THANK YOU for joining us throughout the summer. This week’s recipe will complete our Wellness Wednesday program. The recipes we shared June through August all incorporated multiple plant-based ingredients, creating 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 you all enjoyed this program and were inspired to try many of the recipes yourself!
Okra, Black Bean and Avocado Salad

Ingredients:
Salad
• 1 lb. fresh okra
• 1 15 oz. can black beans, drained and rinsed
• 1 ear of corn (3/4 cup canned corn drained and rinsed)
• 1 medium white onion, diced
• 1 lb. cherry tomatoes, halved
• 1 ripe avocado
Dressing
• 3 tbsp. extra virgin olive oil
• 1 small clove of garlic, minced
• Juice from 1 lemon
• Salt and pepper to taste
Directions: Boil water in a large pot, place okra in boiling water and blanch until bright green (45-60 seconds). Drain well and allow okra to cool to room temperature. Once cooled, cut okra into 1/2 inch pieces, discarding the stems. Combine dressing ingredients and whisk well. In a large bowl, mix together cooled okra, black beans, corn, onion and tomato. Drizzle with dressing and toss gently until evenly distributed. Chill recipe for 30 minutes or more. Prior to serving, add 1/4 inch pieces of avocado and again gently toss your ingredients together.

Nutrient analysis per 1 serving (3/4 cup) 281 calories, 9.8g protein, 12.8g fat, 7.9g monounsaturated fat, 2.1g polyunsaturated fat, 36 carbohydrates, 14g fiber, 53mg sodium, 106 mg magnesium

Additional ingredient suggestions: Yellow bell peppers, cauliflower, feta/mozzarella or goat cheese
Substitution ingredient suggestions: Garlic powder, red onion and/or garbanzo beans

Recipe notes: This salad is best if eaten within 2-3 days. Leftovers should be stored covered in the refrigerator. If you plan to have leftovers, I would suggest adding avocado per serving.

This recipe yields about 6 servings at 3/4 cup per serving and was inspired by
https://pistachiojar.wordpress.com/2014/08/29/raw-okra-salad.
Mango, Pineapple and Avocado Smoothie

Ingredients:
• 1 cup frozen mango
• 1 cup frozen pineapple
• 1/4 avocado, without the skin
• 1/2 cup nonfat Greek yogurt
• 1/2 cup almond milk (more if you prefer a thinner smoothie)
Directions: Add all of the ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 179 calories, 8.45g protein, 4.65g fat, 28g carbohydrates, 4.5g fiber, 66mg sodium, 19.45mg magnesium

Additional ingredient suggestions: Banana, chia seeds, flax seeds, spinach and/or kale
Substitution ingredient suggestions: Any dairy or non-dairy alternative milk, spinach and/or any frozen fruit


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 https://meaningfuleats.com/green-smoothie-week-mango-avocado-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.

All About Okra

More Okra Recipes

Strategies for Cancer Survivors: Experiencing Taste Changes

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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