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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!
Super Simple Summer Potato Salad

• 2 lbs. small red potatoes, sliced into ¼ inch thick rounds
• 1 tbsp fine sea salt (used for boiling water)
• 1/2  small purple onion, finely chopped
• 3 stalks celery, chopped

• Black pepper to taste
• 1/4 cup olive oil
• 1/3 cup lightly packed fresh flat-leaf parsley, chopped
• 1/3 cup green onions, chopped
• 2 tbsp fresh lemon juice
• 2 tsp Dijon mustard
• 2 cloves garlic, minced
• 1/4 cup reserved potato cooking water

** You will additionally want 2 tbsp chopped green onions and 2 tbsp chopped parsley for garnish
Directions: In a medium to large pot, combine washed and sliced potatoes with salt. Cover with water, about 1 inch over potatoes. Set stove top to high heat and bring to a boil. Once boiling reduce heat to medium-low and cook for about 5-6 minutes, or until potatoes are easily pierced with a knife or fork. Save ¼ cup cooking water for salad dressing then drain remaining water. Place potatoes in a large mixing bowl. To prepare your salad dressing, add all identified ingredients to a food processor or blender. Blend ingredients together then drizzle over the potatoes. Gently mix to combine. Add chopped celery to your potato salad along with 2 tbsp chopped green onions and chopped parsley. Toss again and season with pepper.

Recipe notes: This dish can be served warm or cold and is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

Additional ingredient suggestions: Cilantro, broccoli and or/carrots

Substitution ingredient suggestions: Chives and/or small yellow potatoes
Nutrient analysis per 1 serving (3/4 cup)
222 calories, 4.06 gm protein, 9.4 gm fat, 6.65 gm monounsaturated, 0.72 gm polyunsaturated, 31.75 gm carbohydrates, 3.56 gm fiber, 437 mg sodium, 46.8 mg magnesium

**Nutrient analysis approximates about 1 tsp of salt being absorbed by potatoes during boiling process.

This recipe yields about 6 servings at 3/4 cup per serving and was inspired by
Pink Ginger Lemonade Smoothie

• 2 cups frozen strawberries
• 1.5 tbsp lemon juice (up to 2 tbsp if you prefer a tarter lemonade drink)
• 1/2-1 tbsp fresh ginger (per taste preference)
• 1 tbsp honey
• 1/4 cup cold water
• 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.): 158 calories, 7.5 gm protein, 0.65 gm fat, 34 gm carbohydrates, 5 gm fiber, 27.7 mg sodium, 37.7 mg magnesium

Additional ingredient suggestions: Chia seeds, 1 medium banana, fresh or frozen raspberries

Substitution ingredient suggestions: Any yogurt alternative or dairy/nondairy milk

Recipe Notes: This is a tart yet refreshing smoothie. The amount of lemon juice and ginger incorporated may vary depending preference. Start by adding a small amount and increase per taste. Best if served immediately, however smoothies can be left in the refrigerator for 1 day or freezer for up to 3 months. Fresh strawberries could be substituted within this recipe, additionally replace cold water with a few ice cubes.

This recipe yields 2 servings at about 8 oz per serving.
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.

Real Food Encyclopedia — Potatoes

Are potatoes bad for you?

Potatoes: Bad guys or cancer fighters?

Celebrate summer with herbs and spices

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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