Wednesday, September 2, 2015

Smoked Salmon Pasta

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This week we talk about cholesterol control. Salmon is a good source of omega 3 fatty acids which aid in cholesterol control and overall heart health.

You'll Need
  • 8 ounce smoked salmon
  • 1/2 cup sundried tomatoes
  • 1 small onion, chopped
  • 2 cups green beans or chopped broccoli
  • 1/2 pound pasta, cooked
  • Capers, optional
  • Salt and pepper
Directions:
  • Chop onion and sauté in olive oil until caramelized (low, slow heat)
  • Add chopped sundried tomatoes and continue cooking
  • Add green vegetable of choice and cook to your liking
  • Chop smoked salmon into small pieces, add to mix.
  • When all ingredients are cooked, toss with cooked pasta
  • Salt and pepper to taste.
  • A few capers add an extra boost of flavor!



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Tuesday, September 1, 2015

Lentil Soup with Portobello Mushrooms

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This month we focus on cholesterol. Soluble fiber aids in cholesterol control and it's found in lentils!


You'll Need
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 1 pound Portobello mushrooms, stems removed, caps coarsely chopped
  • 1 cup canned tomatoes, chopped with their juices
  • 1 cup dried brown lentils, picked over and rinsed
  • 5 cups vegetable stock
  • 1/2 cup chopped fresh parsley leaves
  • salt and pepper to taste 2 bay leaves
Directions
  • Heat the oil in a large pot over medium high heat.
  • Add the onion and garlic and cook, stirring, until it softens, about 3 minutes.
  • Add the chopped mushrooms and cook, stirring occasionally, until they soften and begin to release their liquid, about 5 minutes.
  • Stir in the tomatoes, lentils, and stock.
  • Bring to a boil, then reduce heat to low, cover, and simmer until lentils are tender and the soup has thickened, about 1 hour.
  • Season with salt and pepper and stir in the parsley just before serving.

Monday, August 31, 2015

Fresh Tomatillo Salsa

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The herbs and veggies in this dish are great cancer fighters. This recipe was submitted by Linda B. at Westinghouse. Thank you, Linda B.!

For the freshest taste prepare the salsa just before serving. It pairs well with blue corn chips. Recipe yields 6 ¼ cups.

You'll Need:
  • 8 Tomatillos
  • 1 Medium-Sized Onion chopped
  • 2 Cloves Garlic
  • 1 Serrano Chili seeded and chopped
  • ½ tsp. Salt
  • 1 Cup Cilantro Leaves (Parsley in a pinch)
Directions:
  • Boil in a large saucepan over high heat.
  • Add tomatillos and boil for 1 minute.
  • Drain; rinse in cold water.
  • Grind the garlic and salt in a food processor using a metal blade (course chop, do not puree).
  • Add the onion, Serrano chili and cilantro; pulse lightly.
  • Add tomatillos (a few at a time), pulsing slightly after each addition.
  • Taste and adjust the seasonings to your preferences.




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Friday, August 28, 2015

Cantaloupe Soup

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The vitamin A in cantaloupe is a super cancer fighter. Try this soup as an ender to a meal.

 You’ll Need
  • 1 cantaloupe
  • 1 orange
  • ½ cup whipping cram
  • 1 teaspoon sugar
  • A pinch of salt


Directions
  • Cut the cantaloupe into quarters; remove the seeds and outer rind.
  • Next, cut the cantaloupe into small pieces.
  • In blender or food processor, process the cantaloupe until smooth; transfer to a bowl.
  • Grate the rind from the orange and reserve it for garnish.
  • Squeeze juice from orange; add to the bowl along with the cream, sugar, salt and ginger.
  • Cover and refrigerate for at least 4 hours or until chilled.
  • Sprinkle with the grated orange rinds.

Thursday, August 27, 2015

Guacamole

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When scooping out the avocado, make sure to include the outer dark green layer that is located close to the skin. This is where all of the fiber is found. We want to get all of the nutrition we can out of the foods we eat to help us in preventing cancers and other chronic diseases.

You’ll Need
  • 2 avocados
  • ½ cup chopped onion
  • ¼ teaspoon sea salt
  • 1 tablespoon lemon juice or lime juice
  • Chili powder to taste – optional

Directions
  • Slice the avocados in half, remove and save the seed.
  • Scoop out the inside of the avocados and place in a bowl and mash it with a fork.
  • Add all of the other ingredients and mix well.
Tip
It has been shown that adding the seed of the avocado to the completed guacamole helps decrease the browning or oxidation of the guacamole.





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Wednesday, August 26, 2015

Summer Salmon on the Grill with Tomato Rosemary Sauce

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You can enjoy meals and at the same time help to prevent cancers! In order to do this, incorporate omega-3 fatty acid fish into your diet.

For the Salmon:
  • 4 fresh rosemary sprigs, each about 4-inches long
  • 3 pounds center-cut salmon, cut into 6 slices about 2 inches thick
  • 1/2 cup pure olive oil
  • Grated zest and juice of 1 lemon
For the Sauce:
  • 1 lemon
  • 2 fresh rosemary sprigs, each about 4 inches long
  • 1 clove garlic, sliced paper thin
  • 1 sprinkle of cayenne
  • 1 teaspoon salt
  • 1/4 cup extra-virgin olive oil
  • 2 pounds cherry tomatoes, skins removed
Prepare the Fish:

  • Remove the leaves from the rosemary sprigs.
  • In a shallow bowl, marinate the sliced salmon with the rosemary leaves, olive oil, and lemon zest and juice for about 1 hour.

Make the Sauce:

  • Preheat an oven to 500*F (250*C).
  • Peel the zest from the lemon, using a vegetable peeler, and finely julienne.
  • Juice the lemon.
  • Combine the lemon zest and juice, rosemary, garlic, salt and oil in a heatproof bowl, set aside.
  • Place the tomatoes on a baking sheet or jelly roll pan and roast for 12 minutes.
  • Immediately place the roasted tomatoes into the heat-proof bowl.
  • Smash them with a fork and incorporate with the other ingredients.
  • The intense heat of the roasted tomatoes will cook the other ingredients.


Start the Grill:

  • Grill the salmon for 2 minutes on each side. It should be pink, not rare, in the center.
  • Serve immediately with the tomato mixture.






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Tuesday, August 25, 2015

Arugula and Tomato Salad

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This salad is a delicious complement to many meals and a cancer fighter too. Arugula is such an interesting green that can really take a salad to another level.

You'll Need
  • 1 cup of arugula
  • ¾ cup olive oil
  • 3 Tablespoons red wine vinegar
  • 1 ½ teaspoons Dijon mustard
  • 12 ripe tomatoes cut into wedges or  approximately 36 cherry tomatoes, halved
  • Salt
  • Freshly ground pepper
Directions
  • Wash and dry the arugula, remove the tough stems and arrange on the outside of a platter.
  • Whisk together the olive oil, vinegar and mustard.
  • Add salt and pepper to taste.
  • Toss the tomatoes gently in the salad dressing.
  • Place the tomatoes in the center of the arugula.
  • Drizzle the remainder of the dressing over the arugula.
  • If you would like, top with feta, anchovies, olives or whatever you see fit.


    


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