Nourishing Recovery Meal Ideas

 In Recovery & Healthy Living

As you start on your cancer journey your nutritional needs will sky rocket. There are many nutrients that can help with detoxification, immune support, protection against tissue damage, digestive support and more.

The suggested diet and supplements below can be of great benefit in supporting you while you start on this journey. Always check with your health care professional prior to starting any supplement program.

Kale with Pine Nuts & Raisins

Greens are among one of the most powerful nutrients you can eat.  They are loaded with minerals, antioxidants and alkalinize the body.  This is a fast and easy recipe and Kale can be replaced with Chard or any other green you like!

Ingredients:

  • 2 Tablespoons golden raisins
  • 2 Tablespoons pine nuts
  • 2 1/2 Tablespoons Organic, Extra Virgin Olive Oil
  • 2 cloves of garlic, minced (for faster prep use garlic from a jar)
  • 1 large bunch of Organic Kale

Directions:

  • Cover raisins with hot water while cooking Kale
  • Heat olive oil in large fry pan over low heat and add garlic and pine nuts, cook until golden, remove from pan.
  • Add Kale and cover pan and steam for 3-4 minutes or until tender.
  • Add garlic, pine nuts and raisins into Kale and season with sea salt.

Chard and Feta

Chard is readily available at farmers markets and organic section of your grocery store during the cooler months.  Chard has 214% of the RDA for vitamin A, 716% of vitamin K, along with calcium, magnesium and potassium!

Ingredients:

  • 1/2 red onion, sliced
  • 1 Tablespoon Organic Extra Virgin Olive oil
  • 1 teaspoon fresh lemon juice
  • 1 large bunch of organic chard
  • 1/4 cup feta cheese
  • Salt and pepper to taste

Directions:

  • Sauté onion 2-3 minutes in olive oil in large fry pan
  • Add chard, cover and steam 3-4 minutes or until wilted.
  • Remove lid and sprinkle with lemon juice, salt and pepper
  • Top with feta cheese before serving

Roasted Vegetables

This is a great way to get multiple vegetables into your diet with very little work. Roast a large organic chicken with this and you can eat on this for days!

Ingredients:

  • 1 medium butternut squash peeled, seeded and cut in 1 inch chunks ( butternut squash chunks can often be found fresh or frozen for faster prep)
  • 3 Yukon Gold or Red Potatoes, quartered
  • 1 large sweet potato, peeled and cut into chunks
  • 1 medium onion, peeled and cut into wedges
  • 2 large organic carrots, peeled and sliced into 1 inch slices
  • 3 Tablespoons Organic, extra virgin olive oil
  • 1 teaspoon Pink Himalayan salt
  • 1/2 teaspoon fresh ground pepper
  • 2 Tablespoons fresh Rosemary, chopped fine
  • 2 Tablespoons Balsamic vinegar

Directions:

  • Place all vegetables in large roasting pan and drizzle with olive oil, balsamic vinegar, salt, pepper and fresh rosemary.  Mix well until completely coated.
  • Roast 375 for 40 minutes, stirring once.

Roasted Winter Squash Soup

Butternut squash is full of vitamin A, C and fiber. When you’re not up to cooking this is a great soup to prepare ahead of time and freeze.

Ingredients:

  • 1 large butternut squash (or buy pre-cut or frozen squash) peeled, seeded and cut into 1” chunks
  • 2 medium onions, peeled and quartered
  • 3 cloves of garlic, peeled and diced
  • 2 organic green apples, peeled, cored and cut into chunks
  • 2 Tabl. Extra Virgin Olive Oil
  • 1 tsp Pink Himalayan salt
  • 1 tsp. Chili Powder
  • 1 16oz. box of Organic Vegetable Broth or Chicken Broth
  • Pesto
  • Organic Greek Yogurt

Directions:

  • Preheat oven to 400
  • In large roasting pan (or two cookie sheets) toss squash, onions, garlic and apples with olive oil.  Season with salt and chili powder.  Roast for 30 minutes, stir well and roast 15 minutes longer or until vegetables are tender and starting to brown.
  • Put half of vegetables with half of broth in blender and blend until smooth.  Repeat with second batch.  May need more broth or a little water to reach desired consistency.
  • Place in saucepan and heat.
  • Serve with a teaspoon of Pesto sauce and a Tablespoon of Organic, plain Greek Yogurt.

Lentil and Brown Rice Soup

This soup is packed full of protein from the lentils, vitamins, minerals and antioxidants from the vegetables.

Ingredients:

  • 5 cups of Organic-low sodium Chicken Broth (Pacific brand is good)
  • 3 cups of water, or more
  • 1 ½ cups organic lentils, picked over and rinsed
  • 1 cup organic brown rice
  • 1 16 oz. can chopped organic tomatoes with juice
  • 3 organic carrots, halved lengthwise and cut into ¼ inch pieces
  • 1 large onion, chopped
  • 1 stalk of organic celery, chopped
  • 3 garlic cloves, minced
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 1 Bay leaf
  • ½ cup minced parsley
  • 2 Tablespoons cider vinegar
  • 1 teaspoon sea salt
  • Fresh ground pepper to taste

Directions:

  • In large Dutch oven or soup pot, combine broth, water, lentils, rice, tomatoes, carrots, onion, celery, garlic, basil, oregano, thyme and bay leaf.  Bring the soup to a boil, reduce heat, cover pan and simmer for 45 minutes or until rice and lentils are tender.  Remove and discard bay leaf.
  • Stir in parsley, vinegar, salt and pepper.  If necessary, thin the soup with additional hot water.

Chicken Barley Corn Soup

This is truly a winter soup to warm you up and very hearty and filling. This soup freezes well too!.

Ingredients:

  • 4 organic chicken breasts or skinless thighs
  • 6 cups of organic chicken broth
  • 1 Tablespoon extra virgin olive oil
  • 1 onion, minced
  • 3 carrots, sliced
  • 3 stalks of celery, sliced
  • 6 sprigs of parsley, minced
  • 1 bay leaf
  • 1 1/2 teaspoon dried basil
  • 1 teaspoon thyme
  • 1/2 teaspoon ground cumin
  • 1 teaspoon Pink Himalayan salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup barley, washed and drained (if gluten free use brown rice or quinoa)
  • 4 cups of organic, frozen corn
  • 1/2 cup thinly sliced green onions

Directions:

  • In large soup pot heat olive oil and add onions.  Sauté for 2-3 minutes.  Add 4 cups of the chicken stock and bring to a boil then add chicken, cook 20 minutes then remove chicken and cool and chop into 1/2 inch pieces.
  • While chicken is cooling place barley, carrots, celery, parsley, bay leaf, basil, thyme, cumin, salt and pepper into broth and simmer for 30 minutes.  Place remaining 2 cups of broth in blender and add 2 cups of the corn, puree until smooth.  Add to chicken broth along with remaining 2 cups of corn and chopped chicken.  Simmer 10 minutes.
  • Serve topped with green onions.  Optional topping sour cream.

Egg Topped Quinoa and Kale Bowl

Eggs are power packed with protein, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. This is a quick dinner that sup-plies protein, healthy fats and is nutrient dense.

Ingredients:

  • 2 slices of nitrate free bacon
  • 1 bunch of kale, washed and thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • 1 tsp red wine vinegar
  • 1/4 teaspoon Pink Himalayan or Sea Salt
  • 1 cup Quinoa, rinsed to remove bitterness
  • 2 cups pure water
  • 1/2 Avocado, sliced
  • 4 eggs, poached or hard boiled
  • Hot sauce (optional)

Directions:

  • Bring water to a boil and add Quinoa, cover and simmer for 20 minutes or until all water is gone, set aside and keep warm.
  • In large fry pan cook bacon until crispy, remove and drain.  In bacon drippings add kale and cook until wilted, 3-4 minutes, stir often.  Stir in vinegar, salt and tomatoes and set aside.
  • Poach eggs until desired consistency (or use hard boiled)
  • Place 1/2 cup Quinoa in a bowl, top with Kale mixture and one or two poached eggs.  Sprinkle with hot sauce if desired.

Grilled Salmon

Salmon is one of the healthiest foods as long as it’s wild and not farm raised. Grilling is a fast, easy dinner. For a side look for “Seeds of Change” pre-cooked organic rice, quinoa and wild rice packets near the rice section. Steam a veggie and you’re done!

Ingredients:

  • 4- 6oz. Wild Salmon Filets
  • 1/4 cup brown sugar
  • 1/4 cup olive oil
  • 1/4 cup soy sauce (or gluten free Tamari)
  • 2 tsp. Lemon Pepper
  • 1 tsp. Thyme
  • 1 tsp. Basil
  • 1/2 tsp. Garlic Powder

Directions:

  • Combine all dry ingredients.
  • Place salmon filets in glass dish and pour marinade over.
  • Marinade for one hour turning once.
  • Grill on medium heat.

Halibut with Avocado Salsa

Costco has wild halibut, frozen, a great source of clean protein. You can quickly thaw out filets, grill and serve with fresh salsa.

Ingredients:

  • 4 halibut fillets approx. 4 oz each
  • 1 Tablespoon extra-virgin olive oil1 organic tomato, chopped
  • 1 small can of diced green chiles
  • 2 Tablespoons chopped green onion
  • 2 teaspoons chopped cilantro
  • 2 teaspoons lime juice
  • 1 avocado, peeled and diced

Directions:

  • Combine all ingredients except halibut.
  • Rub halibut with olive oil and grill, top with salsa

Taco Salad Lettuce Wraps

This makes a large amount so you can eat on it for days!

Ingredients:

  • 1lb. grass-fed beef or bison hamburger, browned and drained
  • 1 Tabl. Chili Powder
  • 1 Tabl. Cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon Pink Himalayan salt
  • 1/2 cup cilantro, chopped
  • 1/2 onion, minced
  • 1 Avocado, sliced
  • 1/4 cup green onions, diced
  • 1/2 cup sliced cherry tomatoes
  • 1 small can of sliced olives
  • Salsa
  • Large Butter or Romaine Leaves

Directions:

  • Place ground meat in large fry pan and add chili powder, cumin, garlic powder, salt, and onion, brown and drain.
  • Cool and stir in cilantro.
  • Place small amount on lettuce leaf.
  • Top with Avocado, green onions, cherry tomatoes and sliced olives.
  • Drizzle with Salsa!

Italian Eggs – 30-minute meal!

4 servings

Ingredients:

  • 8 slices of Organic Polenta (you can buy this in tubes at the store)
  • 1 jar Newman’s Organic Basil Marinara sauce
  • 6 oz. bag of organic spinach
  • 4 organic or free range eggs
  • ½ cup crumbled Asiago, Feta or Blue Cheese

Directions:

  • Lay sliced Polenta on oiled cookie sheet.
  • Broil until slightly brown or until heated through.
  • Meanwhile, simmer marinara sauce in large fry pan and add spinach.
  • Stir until wilted.
  • Poach eggs in marinara-spinach mixture until set (takes about 5 minutes).
  • Spoon eggs onto polenta and spoon spinach-marinara sauce over eggs.
  • Top with crumbled cheese.

Veggie Skillet

Fast and easy dinner that has it all, protein, healthy carbs and fat.

Ingredients:

  • 2 Leeks, washed and sliced thin
  • 3 organic new potatoes, peeled and diced
  • 2 garlic cloves, minced
  • 1 1/4 teaspoon Smoked Paprika
  • 1/2 teaspoon Himalayan pink salt
  • 1/4 teaspoon pepper
  • 4 cups chopped, organic kale or spinach
  • 4 large free-range or organic eggs
  • 1 Tablespoon coconut oil

Directions:

  • Heat oil in large fry pan and add potatoes.
  • Cook for 5 minutes stirring once.
  • Add garlic and leeks and cook 5 minutes more or until potatoes are starting to brown.
  • Season with salt, pepper and Paprika and stir.
  • Add kale or spinach and cover.
  • Meanwhile either poach or fry your eggs lightly, serve eggs on top of potato mixture.

Apricot Almond Quinoa Salad

This salad can be a meal when served with organic baby greens. This salad gets better every day, so a great “make ahead” meal!

Ingredients:

  • 2 cups water
  • 1 cup organic quinoa, rinsed
  • ½ cup coarsely chopped dried apricots
  • 1/2 cup sliced green onions
  • ½ cup toasted, slivered almonds

Dressing

  • ¼ cup extra virgin olive oil
  • 3 Tbsp. lemon juice
  • 2 Tbsp. honey
  • 2 Tbsp. chopped fresh thyme (or 1/4 teaspoon Dry)
  • ½ tsp. salt
  • Fresh ground pepper

Directions:

  • Rinse quinoa in a fine mesh sieve thoroughly to remove any bitterness.
  • Bring water to a boil in medium saucepan; stir in quinoa.  Reduce heat and simmer covered for about 15 minutes or until all water is gone.  Remove from heat and let stand for 5 minutes with lid off.  Then place in large bowl and stir lightly to cool.
  • Whisk together dressing ingredients.
  • Stir all other ingredients into quinoa.  Drizzle ½ of dressing over salad and mix then stir remaining ½ over salad and mix.  Chill for 30 minutes. Serve over a bed of organic greens.
Chris McKee Certified Nutritionist and Certified Diet Counselo

Chris McKee is a Certified Nutritionist and Certified Diet Counselor with over 30 years of experience in whole-food cooking, healthy lifestyle coaching, individual nutritional counseling and speaking to 1,000’s of people about the role of good nutrition in preventing disease.

Chris is also a Certified Nutragenomix practitioner and this allows her to look deep into your genetic profile and personalize your nutrition program based on your unique genetic fingerprint.

She runs on-line courses including her 10 Day Clean Eating Challenge, 21 Days Prepping for the Keto Diet as well as her Hope 4 Cancer Recovery program.

Chris and her husband Ed love to travel, hence the name “The Nomadic Nutritionist”.  She is a grandmother of four and a great-grandma of two!  She loves to cook, explore new food finds, hike and fish.

Free Consultation with Chris Mckee

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