Restore Your Health With These Nutritious Meals

veggie burger
Photo: Meals To Heal Cookbook

Living a healthy life is a top priority for us, so when we received The Meals To Heal Cookbook in office, we immediately took note of all its nutrient-packed recipes perfect for those looking to regain control of their bodies and boost their overall health. Designed for those suffering from chemotherapy or radiation treatments, this cookbook provides easy-to-cook recipes for those experiencing some of cancer's harsh side effects. We were so inspired by the detail put into this cookbook that we had to share a few of its recipes. Whether you or someone you know is fighting the big C, or you just want access to simple, yet super wholesome recipes, The Meals To Heal Cookbook is for you.


Breakfast: Bull's Eye Skillet Avocado Eggs

This inventive recipe combines two of our favorite breakfast foods, avocados and eggs. The avocado acts as an edible cup, making this breakfast entirely delicious.

avocado eggs

Ingredients: Serves 2

  • 1 large ripe avocado
  • 2 large eggs
  • 1 teaspoon olive oil
  • Salt and freshly ground black pepper

Directions:

1. Cut the avocado in half, remove the pit, and scoop out enough of the flesh to accommodate an entire egg in each hollowed-out peel.

2. Remove a small portion of the outer peel of each avocado half so it sits straight when you set it on a cutting board.

3. Crack and separate the eggs, placing the yolks in two individual ramekins or small cups and both whites together in a small bowl.

4. Heat the olive oil in a lidded skillet over medium-high heat.

5. Add the avocado shells, flesh side down, and sear them, uncovered, for about 30 seconds, or until slightly golden.

6. Flip the avocado shells over and fill the cavities almost to the top with the egg whites.

7. Lower the heat to medium-low, put the lid on, and cook for 15 to 20 minutes, or until the egg whites have turned from clear to white and are almost set.

8. Carefully slide the yolks over the whites and continue cooking for 3 to 5 minutes, or until the yolks are cooked all the way through.

9. Sprinkle with salt and pepper and serve.

Nutritional Analysis:

  • Calories 251
  • Total Fat 21 g
  • Saturated Fat 4 g
  • Cholesterol 215 mg
  • Sodium 132 mg
  • Carbohydrates 10 g
  • Dietary Fiber 7 g
  • Protein 8 g


Lunch: Whole Wheat Couscous Primavera

As a quick-cooking grain packed with fiber and B vitamins, whole wheat couscous is an easy meal to whip up.

couscous

Ingredients: Serves 8

  • 1 cup uncooked whole wheat couscous
  • 1 tablespoon olive oil
  • 1⁄2 cup chopped fresh or frozen broccoli
  • 1⁄2 cup chopped cauliflower
  • 1⁄2 cup chopped carrots
  • 1⁄2 cup chopped cremini mushrooms
  • 1⁄2 cup chopped zucchini
  • 1 cup cherry or grape tomatoes, halved
  • 1 teaspoon minced garlic (optional)
  • 1⁄4 cup Basic Pesto
  • 1⁄4 cup grated Parmesan cheese
  • 1 tablespoon freshly squeezed lemon juice
  • Fresh basil, cut into ribbons

Directions:

1. Cook the couscous according to the package directions.

2. In a large skillet, heat the olive oil over medium-high heat. Add the broccoli, cauliflower, and carrots. Sauté for about 5 minutes. Add the mushrooms and zucchini and sauté for another 5 minutes. You may need to add a splash of water and cover the pan to cook the vegetables more thoroughly. Add the tomatoes and garlic, if using, and sauté for another minute.

3. Add the cooked couscous, pesto, half of the cheese, and the lemon juice. Toss in the pan until well combined. Remove from the heat and add the basil. Sprinkle with the remaining cheese before serving.

Nutritional Analysis:

  • Calories 146
  • Total Fat 6 g
  • Saturated Fat 1 g
  • Cholesterol 3 mg
  • Sodium 82mg
  • Carbohydrates 20 g
  • Dietary Fiber 4 g
  • Protein 5 g


Dinner: Southwestern Veggie Burgers with Avocado Cilantro Mayo

This veggie burger is packed with flavor, making it a colorful alternative to grain-based veggie burgers. If spice isn't your thing, leave out the hot sauce and reduce the amount of garlic in the avocado mayo.

veggie burger

Ingredients: Serves 6

  • 1 (15-ounce) can black beans, drained and rinsed
  • 4 tablespoons olive oil
  • 1 medium-size onion, diced
  • 1⁄2 medium-size red bell pepper, seeded and diced
  • 1⁄2 cup fresh, frozen, or canned corn (thawed if using frozen, drained if using canned)
  • 1 medium-size jicama, diced
  • Salt and freshly ground black pepper
  • 1 cup panko or bread crumbs
  • 1⁄2 cup salsa
  • 6 slices Jack cheese
  • 6 buns

For the avocado cilantro mayo:

  • 1 avocado, peeled and pitted
  • 2 tablespoons finely chopped fresh cilantro
  • 1⁄2 cup plain Greek yogurt
  • 1 to 2 garlic cloves, minced
  • 1⁄2 tablespoon hot sauce, or more to taste
  • 1⁄2 tablespoon freshly squeezed lime juice
  • Salt

Directions:

1. In a large bowl or food processor, mash three quarters of the beans. This should not be a puree, but more of a mush so you should still see some parts of the beans. Once done, add the remaining beans to this mush and mix together.

2. In a large skillet, heat 2 tablespoons of the oil over medium heat. Add the onion and sauté for 5 minutes, or until it starts to soften.

3. Add the bell pepper, corn, and jicama and sauté for 3 to 5 minutes, until the jicama begins to soften. Season with salt and black pepper to taste.

4. Remove from the heat and add to the beans. Add the panko and fold in the salsa until everything is combined.

5. Divide the mixture into six equal parts and form patties.

6. Wipe the skillet clean. Heat the remaining 2 tablespoons of oil in the skillet over medium heat and cook the patties on one side until golden, for 2 to 3 minutes. Flip carefully and cook until golden, for another 2 to 3 minutes. Top the burgers with the cheese in the last minute of cooking.

7. Make the avocado cilantro mayo: Mash together the avocado, cilantro, yogurt, garlic, hot sauce, lime juice, and salt. Taste and adjust the seasonings to your liking.

8. To serve, place the patties in the buns and top with the avocado cilantro mayo.

Nutritional Analysis:

Burgers:

  • Calories 424
  • Total Fat 18 g
  • Saturated Fat 6 g
  • Cholesterol 20 mg
  • Sodium 439 mg
  • Carbohydrates 49 g
  • Dietary Fiber 6 g
  • Protein 15 g

Avocado cilantro mayo:

  • Calories 67
  • Total Fat 5 g
  • Saturated Fat 1 g
  • Cholesterol 1 mg
  • Sodium 49 mg
  • Carbohydrates 4 g
  • Dietary Fiber 2 g
  • Protein 2 g


To purchase a copy of this cookbook, click here or here.

cookbook cover

Excerpt from The Meals to Heal Cookbook: 150 Easy, Nutritionally Balanced Recipes to Nourish You During Your Fight with Cancer by Susan Bratton and Jessica Iannotta. Copyright © 2016. Available from Da Capo Press, an imprint of Perseus Books, a division of PBG Publishing, LLC, a subsidiary of Hachette Book Group, Inc.