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HOLIDAYCOOKBOOKCancer Friendly2023

Intro02F o o d s a r e a n i n t e g r a l p a r t o f t h a t .F o c u s i n g o n n u t r i e n t d e n s ea d d i t i o n s r a t h e r t h a ne l i m i n a t i o n s , i s p a r t o f c r e a t i n g as u s t a i n a b l e h e a l t h p l a n . C h o o s i n gp l a n t - b a s e d f o o d s h i g h i n f i b e r i so n e o f t h e k e y r e c o m m e n d a t i o n sf r o m t h e A m e r i c a n I n s t i t u t e o fC a n c e r R e s e a r c h ’ s ( A I C R ) c a n c e rf i g h t i n g t o o l s . U s e t h e s e r e c i p e s t op a c k s o m e p l a n t - b a s e d p o w e r i n t ot h i s h o l i d a y s e a s o n . E n j o y !A s a l w a y s , f o l l o w y o u r h e a l t h c a r et e a m ’ s s p e c i f i c d i e tr e c o m m e n d a t i o n s . H i g h f i b e r d i e t sa r e n o t a p p r o p r i a t e f o r e v e r ym e d i c a l c o n d i t i o n .Crossroads4Hope is honored to have Hillary B. Sachs, MS,RD, CSO, CDN a part of our team as head nutritionmanager. Hillary received her undergraduate education atCornell University in Education and Nutritional Sciences,her master’s degree in Clinical Nutrition at New YorkUniversity, and board certification in oncology nutritionthrough the Commission on Dietetic Registration. Hillaryspecializes in educating hundreds of people at variousstages of their cancer journeys on the impact their nutritionhas on their treatment and overall well-being. The recipesin this cookbook are all verified by Hillary. The holidays are a time to gather and celebrate.

APPETIZERSContentsMAINSDESSERTS0403132231 MOCKTAILSAll recipes found from third parties and verified by ournutrition manager, Hillary B. Sachs, MS, RD, CSO, CDN

APPETIZERS04

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Kale and Pomegranate Salad with Avocado4 servings 20 minutesCombine the lemon juice, seeds from half of the pomegranate, water, andsalt in a blender and process until completely smooth. If too thick, addjust a bit more water.1.Strip the kale leaves from the stems. Slice the kale thinly or cut into bite-sized pieces and place in a serving bowl. If you’d like to use the stems,slice them thinly as well; otherwise, discard.2.Coat your palms lightly with olive oil and massage the kale until it softensand becomes bright green, 30 to 45 seconds.3.Add the avocado and remaining pomegranate seeds to the bowl and tosstogether with the kale. Pour the dressing over the salad, add freshpepper, and toss again. 4.Serve at once or let stand for a few minutes, covered, to allow the flavorsto blend.5.Find recipe online here: https://theveganatlas.com/kale-avocado-and-pomegranate-salad/INGREDIENTSDIRECTIONSLEMON-POMEGRANATE DRESSINGJuice of 1 lemonSeeds from 1/2 pomegranate2 tablespoons water, or as neededPinch of saltSALAD1 good-sized bunch kale, any variety (about 12 leaves)1 tbsp. olive oil1 medium or large avocado, peeled, pitted, and dicedSeeds from 1/2 pomegranateFreshly ground pepper to taste06

Carrot Ginger Soup3 servings 56 minutesINGREDIENTSDIRECTIONSHeat the oil in a large pot over medium heat. 1.Add the onions, salt and pepper and cook until softened, stirringoccasionally, about 8 minutes. 2.Add the smashed garlic cloves (they’ll get blended later) and carrotsto the pot and cook 8 minutes more, stirring occasionally.3.1 tablespoon extra-virgin olive oil1/2 medium yellow onion, chopped1/2 teaspoon sea salt3 garlic cloves, smashed1 pound carrots, roughly chopped1 teaspoon grated fresh ginger1 tablespoon apple cider vinegar3 cups vegetable brothFreshly ground black pepper1 teaspoon maple syrup, optionalCoconut milk for garnish, optional07Find recipe online here: https://www.loveandlemons.com/carrot-ginger-soup/

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6 servings 25 minutesPreheat oven to 450F degrees.1.Place bite-size cauliflower florets into plastic bag. Drizzle olive oil over floretsto barely coat.2.Add 2 teaspoons garlic powder, ¼ teaspoon salt and ⅛ teaspoon pepper. Closebag and toss ingredients around so all florets are coated.3.Place on ungreased cookie sheet or baking pan and bake on middle rack for 15minutes, turning florets once during baking. Check them at the 10 minutemark for desired tenderness. You don't want them to be soggy!4.Remove florets from oven. Melt 1 Tablespoon butter in medium glass bowl.Add ½ to ¾ cup hot sauce to butter. Toss cauliflower and stir to cover allflorets with hot sauce. Start with about half the sauce and add more to yourtaste.5.Return to oven and cook for additional 5 minutes. Serve with any dip you like,ranch dressing or Blue Cheese dip.6.Cauliflower Buffalo BitesINGREDIENTSDIRECTIONS1 large head cauliflower, cut into bite-sizefloretsOlive oil to drizzle2 teaspoons garlic powder¼ teaspoon salt⅛ teaspoon pepper1 tablespoon melted butter, use coconut oilfor vegan option½ to ¾ cup Frank's Buffalo Wing Style hotsauce, or other hot wing sauce of choice10Find recipe online here: https://gooddinnermom.com/cauliflower-buffalo-bites/

10 servings 35 minutesSoak Cashews: Soak, covered with 1 inch of very hot water for 5 – 10 minutes to helpsoften them up so they blend ultra creamy. If you have nut sensitivities, soak thecashews in cool water for 2 – 3 hours to aid in digestion.1.Dice the artichoke hearts and prep the spinach.2.Blend the soaked cashews, nutritional yeast, garlic powder, lemon juice, salt andpepper, and liquids to the bowl and process until nice and smooth, about 3 minutes.3.In a small or medium sized baking dish, add the spinach and artichoke hearts, pour thecashew cheese overtop and mix to combine. 4.Bake: Place in the oven, covered for 10 minutes, remove cover and bake another 10minutes. 5.Serve with sliced baguette or pita chips, crackers or fresh vegetable sticks.6.Vegan Spinach Artichoke DipINGREDIENTSDIRECTIONS1 1/2 cups raw cashews, pref. soaked2 – 4 tablespoon nutritional yeast or 1 tablespoon mellowmiso1 1/2 teaspoons garlic powder or 2 – 3 garlic cloves, minced1 1/2 teaspoons onion powder1 teaspoon mineral salt, plus more as neededSalt + pepper, to tasteJuice of 1 small lemon or 1 – 2 teaspoons apple cidervinegar1 1/2 cups unsweetened plain almond milk (or yourfavorite) or water10 – 14 oz. spinach, frozen or fresh (see notes)1 can (14oz.) artichoke hearts in brine, drained and finelychopped11Find recipe online here: https://simple-veganista.com/vegan-spinach-artichoke-dip/

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1 cup cooked and cooled quinoa (ensure it’scooked + completely cooled before using)1 15-ounce can black beans (rinsed, drained,dried)2 tbsp water (or sub olive or avocado oil)3 cloves garlic (minced)1/2 cup diced shallot1/4 tsp sea salt (plus more to taste)2 1/2 tsp fresh oregano (or sub half theamount in dried)1/2 tsp red pepper flake (reduce for less heat)1/2 tsp fennel seeds (optional)1/2 cup vegan parmesan cheese (plus morefor serving)2 tbsp tomato paste3 tbsp chopped fresh basil or parsley (wemixed both // plus more for serving)1-2 tbsp vegan Worcestershire sauce(optional, adds depth of flavor, ensuregluten-free for GF eaters)3 servings 1 hour 15 minutes INGREDIENTS15Find recipe online here: https://minimalistbaker.com/the-best-vegan-meatballs/#wprm-recipe-container-34807Best Vegan Meatballs

1 hour 15 minutes DIRECTIONSIf you haven’t prepared your quinoa yet, do so now (make sure it’s cooked and cooledcompletely before use). 1/3 cup uncooked quinoa will yield ~1 cup cooked. *Prep/cooktime does not include preparing quinoa.1.Preheat oven to 350 degrees F (176 C). Add rinsed, dried black beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry tothe touch (see beans in food processor photo). Remove beans from the oven and thenincrease oven heat to 375 degrees F (190C).2.Heat a large (oven-safe) skillet over medium heat. Once hot, add water (or oil), garlic,and shallot. Sauté for 2-3 minutes, or until slightly softened, stirring frequently.Remove from heat (and reserve pan for later use).3.Add black beans to a food processor along with garlic, shallot, sea salt, oregano, redpepper flake, and fennel (optional) and pulse into a loose meal (DON’T overmix). Thenadd cooked/cooled quinoa, vegan parmesan cheese, tomato paste, fresh basil orparsley, and Worcestershire (optional). Pulse to combine until a textured dough forms(you’re not looking for a purée, but it should be semi-tacky).4.Taste and adjust flavor as needed, adding more salt for saltiness/depth of flavor, redpepper flake for heat, herbs for earthiness, or Worcestershire (optional) for moredepth of flavor. If it’s too tacky or wet, add more vegan parmesan cheese and pulse tocombine (we added a bit more).5.Scoop out heaping 1 1/2 tbsp amounts and gently form into small balls using yourhands. Add to a plate and refrigerate for 15 minutes.6.Heat an oven-safe metal or cast-iron skillet over medium heat. Once hot, add a smallamount of oil to prevent sticking, then add the meatballs. Sauté for a few minutes,gently turning the meatballs to get a slight crust on either side. Then transfer to theoven and bake for 20-30 minutes or until golden brown on the edges and slightly dry tothe touch. 7.These meatballs are delicious as is, or you can add some marinara to the pan and heatover medium heat for 5 minutes (or until bubbling / hot) to infuse more flavor.8.Serve with marinara and additional vegan parmesan cheese (optional)! These are alsodelicious atop any pasta. Leftover meatballs keep for 4-5 days in the refrigerator or 1month in the freezer. Reheat in the microwave or in a 375-degree F (190 C) oven untilwarmed through.9.16Best Vegan Meatballs3 servings

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BROTH1 cup (245 ml) marinara sauce2 1/2 cups (590 ml) vegetable broth1 14.5 (440 g) ounce can diced tomatoes 2 teaspoons ground cumin1 tablespoon Italian seasoningCASSEROLE1/2 yellow onion, diced1 red bell pepper, diced1 green bell pepper, diced1 1/4 cup (218 g) dry brown or green lentils,rinsed well3–5 cloves garlic, minced 1 cup (180 g) dry brown rice 10 ounces (280 g) frozen spinach, thawed andliquid squeezed out 1 1/2 –2 cups dairy-free cheese, to put on top(optional)Fresh parsley, for serving (optional)4 servings 1 hour, 15 minutesINGREDIENTS18Find recipe online here: https://frommybowl.com/vegan-stuffed-pepper-casserole/Vegan Stuffed Pepper Casserole

4 servingsDIRECTIONSPrep: Preheat the oven to 400F and set a 9×13″ casserole dish aside.Mix the sauce, broth, diced tomatoes, cumin, and Italian seasoningtogether in a medium pot. Cover and bring to a boil over high heat.1.While the liquid is heating up, add the onion, bell peppers, lentils,garlic, and rice to the casserole dish. Use your hands to separate andsprinkle the thawed spinach over the veggies, then mix togetherwith a spatula until everything is evenly combined.2.Bake: Remove the broth from the heat once it comes to a boil andpour evenly over the casserole dish. Cover the casserole with a lid,aluminum foil, or parchment paper followed by aluminum foil andbake in the middle rack of the oven for 60 minutes.3.Broil: Remove from the oven, uncover, and stir well to incorporatethe sauce evenly. If you are not using vegan cheese, serve here.Otherwise, top the casserole with vegan cheese and return to theoven; broil for 2 to 5 minutes, until the cheese is melted and bubbly.Top with fresh parsley and serve warm.4.191 hour, 15 minutesVegan Stuffed Pepper Casserole

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4 servings 60 minutesPreheat the oven to 350F.1.In a small bowl combine 2 tbsp of the ketchup with Worcestershire sauce.2.In a small skillet, heat olive oil and onion on low heat until translucent, 3to 5 minutes, remove from heat.3.In a medium bowl combine the turkey, onion, breadcrumbs, egg, 1/4 cupketchup, salt and marjoram.4.Place mixture into a loaf pan or shape into a loaf and place on a bakingpan. Spoon sauce on top.5.Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5minutes before slicing.6.Turkey MeatloafINGREDIENTSDIRECTIONS1/4 cup plus 2 tbsp ketchup2 tsp Worcestershire sauce1/2 small onion, minced1 tsp olive oil1.3 lb ground turkey, 99% or 93%1/2 cup seasoned whole wheat or gluten-free breadcrumbs1 large egg1 tsp marjoram1 teaspoon kosher saltFind recipe online here: https://www.skinnytaste.com/turkey-meatloaf-45/21

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8 slices 10 minutesVegan Blueberry PieINGREDIENTSDIRECTIONSPrepare crust, and set aside.1.Combine all blueberry pie filling ingredients in a medium pot, stirvery well, and bring to a boil. Once boiling, turn the heat to low andstir frequently until thick. 2.Spread the filling into the prepared crust. 3.Chill in the refrigerator until set. Slice, and enjoy. Refrigerateleftovers for optimal freshness.4.5 cups blueberries1/2 cup water1/3 cup sugar or granulated sweetener of choice1/4 tsp salt3 tbsp cornstarch or arrowrootOptional zest of one lemonOptional 1/4 tsp cinnamon9 inch pie crust of choice24Find recipe online here: https://chocolatecoveredkatie.com/vegan-blueberry-pie/

24 pieces 5 minutesFrozen Yogurt BarkINGREDIENTSDIRECTIONSWhisk the yogurt, sweetener, and vanilla in a bowl. 1.Spread onto a parchment lined baking sheet. 2.Sprinkle on toppings as desired. 3.Freeze for four hours or until fully chilled. Break apart with yourhands, or slice into bars with a knife. Store leftovers in the freezer.Enjoy!4.2 cups full fat Greek yogurt or coconutyogurt2 tbsp sweetener of choice1 tsp pure vanilla extract (optional)Strawberries, blueberries, chocolatechips, or toppings of choice25Find recipe online here: https://chocolatecoveredkatie.com/frozen-yogurt-bark-recipe/

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12 pieces 5 minutesChocolate Peanut Butter CandiesINGREDIENTSDIRECTIONSIf using natural peanut butter, gently warm it until easily stirrable.Mix it with the powdered sugar to form a dough.1.Refrigerate or freeze until firm enough to break off pieces of doughand form into balls, bars, or patties. Freeze while you make thechocolate sauce. 2.Dip peanut butter patties in the melted chocolate, place on aparchment-lined tray, and chill to set. Store in a cool place or in therefrigerator or freezer.3.1/2 cup peanut butter1/4 cup powdered sugar or sugar freesweetener1/2 cup chocolate chips2 tsp oil (optional)28Find recipe online here: https://chocolatecoveredkatie.com/chocolate-peanut-butter-candies/

Snowball Cookies40 cookies 20 minutesINGREDIENTS2 cups flour (white, spelt, ww pastry, or Bob'sgf work)1/2 cup finely chopped walnuts, almonds, orpecans1 cup butter or coconut oil1/2 cup powdered sugar or sugar freepowdered sugarOptional additional powdered sugar or cocoapowder, for rollingDIRECTIONSPreheat the oven to 325 degrees. 1.Combine the butter with the powdered sugar, and beat in a mediumbowl or stand mixer.2. Stir together the flour and nuts in a separate bowl. Then mix allingredients together to form a dough. 3.Shape into balls, place on a cookie sheet, and bake for 20 to 25minutes until lightly browned.4. Ready an extra bowl of powdered sugar, and roll the warm cookiesin this bowl to coat. Cool on a wire rack. 5.29Find recipe online here: https://chocolatecoveredkatie.com/snowball-cookies-that-melt-in-your-mouth/

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MOCKTAILS31

1 drink 5 minutesINGREDIENTSCANCER BENEFITS2 oz. tart cherry juice 2 oz. ginger beer 4 oz. sparkling water 1 slice of lemon 32Tart Ginger Cherry MocktailCherriesHelps with melatonin productionMay protect against UTIsRelated to the decreased rate of 8 cancersGingerDecreases nauseaAnti-inflammatory and immune boostingLemonHigh in vitamin C, modified citrus pectin and hespiridin

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1 drink 5 minutesINGREDIENTSCANCER BENEFITS6 fresh mint leaves 3/4 cup of ice 1/4 cup green tea 2 tbsp. fresh lime juice 1/4 cup club soda 1 tbsp. honey (optional) 34Green Tea MojitoMintSupports digestionContains perillyl alcohol, which may inhibit the growth ofcancer cellsGreen teaHigh in EGCG, a powerful antioxidant LimeHigh in vitamin C, modified citrus pectin and hespiridinHoneyMay have immune boosting benefits

Be Happy, Be Healthy, Be Safe This Holiday Season