healthful Recipes - How Foods Fight Cancer

designates recipes that take less than 30 minutes to prepare

Now that you understand the science behind following a plant-based
diet, it’s time to head into the kitchen. The recipes in this chapter
have been written and modified to appeal to both novice and experienced
chefs. When there are ingredients that may be new to you, the
recipe introduction explains what those ingredients are and why they’re
being used in that particular recipe.

In compiling the recipes, we’ve taken into account busy lifestyles and
convenience. We encourage you to experiment with a variety of plant
foods and to modify ingredients based on your personal preferences. For
example, if you would rather use beans or tofu instead of seitan (a chewy
meat alternative made from wheat) in any recipe that calls for it, please feel
free to. When you are preparing the recipes, keep in mind that whole,
unprocessed foods are the richest in health-promoting nutrients. We do not
expect you to love every single recipe, but we do hope that you’ll find
many to include in your daily menus.

When reviewing the nutritional analysis for each of the recipes, remember
that The Cancer Project recommends a low-fat diet that limits fat to
10–20 percent of calories. Some of the recipes have more than 20 percent
of calories from fat, and many have less than 5 percent. Eaten over a day
or week’s time, all of the recipes can be included in a health-promoting
plan, as they are generally low in total fat and calories. Enjoy experimenting
with these healthful new foods!