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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!
Three Bean Salad


• 1 can 15 oz garbanzo beans, drained and rinsed
• 1 can 15 oz light red kidney beans, drained and rinsed
• 1 can 15 oz lima beans, drained and rinsed
• 10 oz cherry tomatoes, quartered
• 1 stalk celery, finely chopped
• ½ red onion, finely chopped
• 2 cloves garlic, minced (up to 4 if you prefer a strong garlic taste)

• 1 tsp dried rosemary
• 1.5 tbsp dried parsley
• ¼ cup basil, chopped
• 3 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• Juice of one lemon
• 1 tsp dried Italian seasoning
Directions: In a large bowl, combine beans, celery, onion, garlic, rosemary and parsley. In a separate small bowl, whisk together dressing ingredients. Add prepared dressing to bean mixture and toss gently. Add tomatoes and basil and once again, toss gently. For flavors to fully absorb, chill for at least an hour prior to serving.

Recipe notes: This dish is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

Additional ingredient suggestions: Corn, cucumber, bell peppers and reduced fat feta cheese

Substitution ingredient suggestions: Cooked/fresh beans, 1 can 15 oz butter beans, white vinegar, fresh mint (¼ cup), fresh parsley (½ cup), fresh rosemary (1 tbsp) and dried basil (1 tbsp)
Nutrient analysis per 1 serving (3/4 cup)260 calories, 13g protein, 7.4g fat, 4g monounsaturated, 1.3g polyunsaturated, 37g carbohydrates, 10.8g fiber, 366mg sodium, 59mg magnesium

This recipe yields about 8 servings at 3/4 cup per serving and tailored from
Chocolate Berry Bean Smoothie

• 1 cup frozen berry medley
• 1 banana
• 6 oz almond milk (or any diary/ non-dairy milk alternative)
• 1/3 can garbanzo beans, drained and rinsed (~ 5 oz of a 15 oz can)
• ½ tbsp dark cocoa powder
Directions: Start by pureeing garbanzo beans in a blender. Add all the additional ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 158 calories, 6.75g protein, 3.1g fat, 39.834g carbohydrates, 8g fiber, 233mg sodium, 39mg magnesium

Additional ingredient suggestions: Yogurt, basil and/or chia seeds

Substitution ingredient suggestions: Frozen mango and/or any white bean

Recipe Notes: 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 2 servings at about 8 oz per serving tailored from
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.

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

Eat whole grains, vegetables, fruit and beans

Six Creative Ways to Enjoy Beans

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

(804) 828-8478 | Ask Massey |

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

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