Baked Spiced Butternut Squash with Apples and Maple Syrup

Serves 8-10
Ingredients
1/2 cup (1 stick) butter
1/2 cup pure maple syrup
1/3 cup apple juice
1 teaspoon ground cinnamon
1/2 teaspoon ground all spice
1/2 teaspoon salt
3 small butternut squash, peeled and cut in half lengthwise, seeded and
cut crosswise into 1/3 inch thick slices
4 6-ounce Granny Smith apples, peeled, cored and cut into 1/4 inch
thick slices


Directions
Preheat oven to 400º. Butter a 13x9x2 inch glass baking dish. Stir butter, maple syrup and apple juice
in a small saucepan over medium low heat until butter melts. Increase heat and boil until mixture is
slightly reduced, about 5 minutes. Remove from heat; whisk in cinnamon, allspice and salt.
Arrange 1/3 of the squash slices in prepared dish. Top with half the apple slices, then 1/3 of squash
slices. Arrange remaining slices of squash and apple on top, alternating and slightly overlapping
slices. Sprinkle lightly with salt and pepper. Pour maple syrup mixture over squash and apples.
Cover dish tightly with foil.
Bake until squash is almost tender, about 50 minutes. Uncover and bake until squash is tender,
basting occasionally with syrup, about 20 minutes longer

Garlic Rosemary Potatoes

Serves 8-10
Ingredients
4 pounds new potatoes, scrubbed, halved
2 heads garlic, cloves separated
4 tablespoons rosemary, chopped
1/4 cup olive oil
Salt and pepper to taste


Directions
Preheat oven to 400°. In a large bowl, toss potatoes and garlic cloves with rosemary. Add olive and
toss to coat lightly. Add salt and pepper to taste.
Place potatoes in a single layer on a sheet pan, cut side down. Roast 30 to 45 minutes or until golden
brown and tender

Scallion & Ginger Spiced Chicken

Serves 4
Ingredients
4 boneless, skinless chicken breasts
1 1/2 teaspoons olive oil
1/4 cup minced scallion whites
3 minced garlic cloves
1 tablespoon minced fresh ginger
3/4 cup reduced-sodium chicken broth
1/3 cup rice wine vinegar
2 tablespoons hoisin sauce
2 teaspoons sugar or Stevia
Salt and pepper
Soy sauce to taste
1/2 cup sliced scallion greens


Directions
Season chicken breasts with salt and pepper on both sides. In a large, heavy skillet heat olive oil over
medium high heat. Add chicken and sear until well-browned on each side, about 3 minutes per side.
Transfer chicken to a plate and cover with foil.
Reduce heat to medium and add scallion whites, garlic and ginger. Cook, stirring for 1 minute.
Add chicken broth, rice wine vinegar, hoisin sauce and sugar. Bring to a simmer. Cook until slightly
thickened, about 3 minutes.
Return chicken and juices to skillet, reduce heat to low. Simmer until chicken is cooked through,
about 4 minutes. Transfer chicken to a warmed platter. Season sauce with soy sauce to taste and
spoon over chicken. Garnish with scallion greens

BREAST CANCER PREVENTION MEAL PLAN

Your meal plan for a typical week

 Day 1
Breakfast:
Combine a small banana, a big handful of strawberries, a pot of low-fat natural yoghurt and the same volume of skimmed milk in a blender. Whizz until smooth and frothy.

One slice of mixed-grain seedy bread (toasted if you prefer) with reduced-fat olive oil spread and a teaspoon or two of high-fruit jam.

Lunch:
Mix half a tin of tuna (in brine, drained) with chopped celery, peppers, spring onions and one tablespoon low-fat mayo. Use to fill a wholemeal pitta and top with lots of mixed salad leaves.

Snack: Pear

Dinner:
ChilliBoil four level tablespoons of brown rice - this will take about 40 minutes while you get on with the chilli.
Heat a teaspoon olive oil in a non-stick pan. Add a small chopped onion and two cloves of garlic, allow to soften. Add a sliced courgette, a handful of mushrooms and a small pepper, cut into chunks. Drain a tin of chickpeas, rinse well and add to the pan, along with a stock cube, a small tin of tomatoes and spices - a good pinch each of chilli powder, cumin, coriander and turmeric, more if you fancy. Bring to the boil, cover and simmer for about 15 minutes.
Serve half of the chilli with half of the rice. Save the rest for tomorrow's dinner or pop it in the freezer for a busy day.

Snack: Bowl of cherries

Day 2
Breakfast:
Wholemeal muffin spread with a little reduced-fat olive oil spread and two teaspoons of high fruit jam. Serve with a small bowl of strawberries.

Lunch:
Spread a flour tortilla (wholegrain if possible) with a tablespoon tomato salsa, and fill with 60g (2 1/2oz) cooked chicken, three tablespoons low-fat cottage cheese and plenty of crisp salad.

Dinner:
Mix together a heaped teaspoon each of honey, wholegrain mustard and soy sauce. Use this to marinade a pork chop (around 150g (5oz) in weight) for 20 minutes to half an hour. Grill the chop for 10-15 minutes, turning occasionally, until thoroughly cooked. Meantime, cut a medium-large sweet potato into 1cm (1/2 in) thick slices, brush with a little olive oil and grill for five to seven minutes, turning once. Mix a teaspoon of wholegrain mustard into two tablespoons of natural yoghurt and serve the pork and grilled sweet potato slices with lots of crisp salad or green veg.

Snack: Pear or two plums

Day 3
Breakfast:
Chop an apple, a pear, a kiwi fruit and four dried apricots. Mix fruit together and top with a pot of low-fat natural yoghurt.

Lunch:
Have the rest of tuna from Day 1 in two slices of seeded bread with salad. Small tin of peaches or apricots in juice, not syrup (such as Frutini).

Dinner:
Heat a teaspoon of olive oil in a large non-stick pan or wok. Cut a chicken fillet into strips and cook quickly in the oil, keeping the heat high. Add half a sliced onion, a crushed clove of garlic and 1cm (1/2in) of grated fresh ginger if you have it, half a sliced pepper, some mushrooms and a handful of mangetout or sugar snap peas. Turn the heat down slightly and cook for a few minutes. Add a couple of tablespoons of teriyaki sauce (or other stir-fry sauce) and then tip in an individual pack of straight-to-wok noodles. Combine to heat through and then sprinkle with half a teaspoon of sesame seeds.

Snack: Small bag of Peanut M&Ms

Day 4
Breakfast:
Cook 50g (2oz) porridge oats with water as directed on the packet. This only takes a couple of minutes in a microwave. Top with a small drizzle of honey and a chopped apple.

Lunch:
Mix a hard boiled egg with half a tablespoon of reduced-fat mayonnaise and a sliced spring onion. Make a sandwich with two slices of wholemeal or seeded bread or a granary roll.

Snack: Orange

Dinner:
Boil 40g (1 1/2oz) dried pasta (preferably wholegrain spaghetti or linguini) as directed, don't add oil or salt. While this is cooking, boil or steam some broccoli and spinach, and grill two turkey fillets, cutting into bite-sized pieces once cooked. Mix together a teaspoon of pesto and a tablespoon of natural yoghurt or fat-free fromage frais. Stir the pesto, broccoli and spinach, and turkey pieces through the cooked pasta. Top with a tablespoon of grated Parmesan.

Snack: Two rye crackers with a portion of low-fat cream cheese and a sliced tomato.

Day 5
Breakfast:
Four tablespoons of Bran Flakes, five chopped dried apricots and skimmed milk.

Lunch:
Fill a large wholemeal pitta pocket with a heaped tablespoon of reduced-fat hummus, five olives and salad - try a crisp mix of white cabbage, peppers, celery and carrot. Add a dash of hot chilli sauce to a tablespoon of fromage frais and use to dress the salad. Follow with a handful of grapes.

Dinner:
Low-fat lasagne with lots of green salad.Glass of red wine.

Snack: Slice of fruit loaf with reduced-fat olive oil spread.

Day 6
Breakfast:
Mix together one tablespoon of porridge oats, three tablespoons of raisins and a grated apple, keeping the skin on. Pour over 100ml (3 fl oz) skimmed milk and keep in the fridge overnight (this step isn't essential if you don't have time). Serve with a pot of low-fat yoghurt.

Lunch:
Soak two tablespoons of bulgar wheat in boiling water for 10 minutes. When it has swollen and softened, drain off excess water and refrigerate (do this the night before if it's easier). Slice three small vine-ripened tomatoes, two spring onions and a handful of fresh herbs of your choice. Mix into the wheat, along with the juice of half a lemon and a dessertspoon of extra virgin olive oil.

Dinner:
Boil four new potatoes for 20 minutes or until tender. Meanwhile, brush a small salmon steak with a little olive oil and grill for around 10 minutes, turning once. Boil or steam a mix of green vegetables for five minutes - try a combination of green beans, broccoli and mangetout. Mix a heaped teaspoon of wholegrain mustard, pesto or even horseradish sauce into a tablespoon of natural yoghurt and add chopped fresh herbs of your choice. Serve as a sauce for the salmon, with boiled new potatoes and crunchy vegetables.

Snack: Actimel fat-free drink or other probiotic drink.
Day 7
Breakfast:
Small bowl of Special K with a heaped tablespoon of All-Bran and skimmed milk. Small banana.

Lunch:
Bowl of lentil soup, granary roll with a light spread of low-fat cream cheese.

Dinner:
Put one-and-a-half tablespoons of brown rice on to boil for 35-40 minutes. Mix together three tablespoons of natural yoghurt, three-quarters of a teaspoon of cinnamon, two cardamom pods, half a teaspoon of ground cumin, half a teaspoon of coriander seeds, one-quarter teaspoon of ground ginger and a pinch of cloves. Use this to marinade a lean lamb loin chop for 30 minutes. When the rice has been cooking for about 25 minutes, cook the lamb either on a griddle pan or under the grill - this will take around 10-12 minutes. Meanwhile, boil or steam green vegetables and serve with the rice and lamb.

Snack: Apple

Cream of Broccoli Soup

In summer add a tablespoon of flax oil and serve this soup cold.  
1 1/4 cup (300 g) broccoli, stems and all, cleaned and cut into bite-sized pieces
2 cups (500 ml) water
2 cups (500 ml) milk
2 vegetable stock cubes
1 medium-sized raw potato, peeled and finely grated
1 medium-sized onion, diced
1 Tbsp (15 ml) butter
1 Tbsp (15 ml) pumpkin seeds
dash of pepper


Steam broccoli until tender but not overdone.
Dissolve stock cubes in heated water-milk mixture.
Sauté onion in butter until translucent.
Add potato and half a cup of liquid.
Simmer for five minutes.
Transfer to a soup pot and combine remaining liquid and broccoli and simmer for five minutes. Blend mixture until creamy.
Add a dash of pepper. Season to taste.
Garnish with pumpkin seeds if desired and serve

Basic Caribbean Black Beans

easy on the bell peppers and cilantro if you're making this for me! Makes 6 servings. Per serving: 160 calories, 2.5 g total fat (0 g saturated fat), 27 g carbohydrate, 9 g protein, 8 g dietary fiber, 20 mg sodium.

1 Tbsp. olive oil 1 large onion, chopped medium 1/2 green bell pepper, diced 1/2 red bell pepper, diced 2 cloves garlic, minced 2 ripe large tomatoes, diced (8 oz. can diced tomatoes may be substituted) 2 (16 oz.) cans no added salt black beans, undrained 1/2 tsp. cumin 1/2 tsp. oregano 1/4 tsp. sage Cayenne or crushed red pepper, to taste 1/4 cup finely chopped fresh cilantro

Directions Heat oil over medium-high heat in saucepan. Sauté onion, bell peppers and garlic until tender, about 5 minutes, stirring frequently. Add tomatoes and continue to sauté for an additional 2 minutes. Add beans, cumin, oregano and sage and stir in gently. Season to taste with cayenne pepper, if desired. Let simmer over low heat for 10 minutes, stirring gently and frequently. Sprinkle cilantro over beans and serve.

Mediterranean Chicken Breasts Stuffed with Spinach

Makes 4 servings. Per serving: 220 calories, 9 g total fat (3 g saturated fat), 3 g carbohydrate, 29 g protein, 1 g dietary fiber, 190 mg sodium

4 (4-oz.) chicken breasts, boneless and skinless 1/2 tsp. dried Italian spices, divided 1/2 tsp. freshly ground black pepper, divided Salt to taste, optional 4 tsp. extra virgin olive oil, divided 1 garlic clove, minced 1/2 cup frozen spinach (thaw, then wrap in a kitchen cloth and squeeze out all extra water and set aside) 3 Tbsp. chopped and drained sun-dried tomatoes (the ones packed in olive oil) 2 Tbsp. herbed goat cheese 2 Tbsp. reduced-fat cream cheese 16 toothpicks (or however many are needed)

Directions Preheat oven to 400 degrees. Slice into chicken breasts at thickest part to create a pocket, being careful not to cut all the way through. Season chicken with 1/4 teaspoon of the Italian spices, 1/4 teaspoon pepper and salt, if using. Cover with clear wrap and set aside. In large skillet heat 2 teaspoons olive oil over medium heat. Add garlic. Cook for about 1 minute or until light golden brown, being careful not to burn. Add spinach and stir with oil and garlic. Then add tomatoes along with remaining spices and pepper. Stir well and cook for about 3 minutes. Remove from heat. Add cheeses and fold well to create stuffing for chicken breasts. Divide stuffing evenly among chicken breasts, using toothpicks to secure the opening with about 4 per breast to ensure stuffing remains inside. Work with each breast until all are stuffed and closed with toothpicks. In heavy bottomed, oven proof pan, heat remaining olive oil over medium-high heat for 1 to 2 minutes, making sure pan is really hot but not smoking. Lower heat to medium and add one breast at a time, making sure there is enough room in pan to thoroughly brown breasts. Cook on first side for about 4 minutes and then turn over for another 4 minutes. Do not flip chicken more than once or meat will dry out and filling might fall out. Brown chicken in batches if necessary. Once chicken is browned, turn off heat. Place pan in oven. Bake for about 15 minutes or until thermometer in the thickest part reads 170 degrees. Take chicken out and let rest for about 5 minutes covered with tented foil before serving. Make sure to remove toothpicks. Spoon any juices left in bottom of baking dish over top of chicken.

Chunky Chicken Soup with Buckwheat

Makes 4 servings Per serving: 210 calories, 5 g total fat (1 g saturated fat), 15 g carbohydrate, 25 g protein, 3 g dietary fiber, 530 mg sodium.

2 tsp. canola oil 1/3 cup whole buckwheat 1 cup water 1 large carrot, cut into 1/2-inch rounds 1 large celery rib, cut crosswise into 1/2-inch slices 3/4 cup frozen pearl onions, or fresh chopped onion 4 cups fat-free, reduced-sodium chicken broth, divided* 2 cups roasted chicken breast, in bite-size pieces Salt and ground black pepper 1/4 cup chopped flat-leaf parsley

*To reduce sodium content to 80 mg per serving, use low-sodium chicken broth.

Directions Heat oil to medium-high heat in medium-size saucepan. Add buckwheat, stirring constantly, until grains are fragrant, about 2 minutes. Off heat, pour in water, taking care, as liquid will spatter. Return pan to stove, reduce heat to simmer, and cook, covered, until buckwheat is al dente, about 15 minutes. Set covered pan aside. Place carrots, celery and onions in large saucepan. Add 1/2 cup broth, cover and simmer over medium-high heat until vegetables are crisp-tender, 10 minutes. Add remaining broth, chicken and cooked buckwheat. Add salt and pepper to taste. When soup is hot, divide among four wide, shallow bowls. Garnish each bowl with 1 tablespoon parsley, and serve. Note: If desired, in place of roasted chicken, gently simmer a 3/4-pound skinless and boneless chicken breast in broth in large saucepan. When it is white in the center, about l5 minutes, set chicken breast aside. When chicken is cool enough to handle, shred into bite-size pieces. Clean out pot and proceed, cooking vegetables and completing soup as above.

Turkey Curry over Brown Rice

Makes 4 servings Per serving, including rice: 410 calories, 6 g total fat (1.5 g saturated fat), 56 g carbohydrate, 34 g protein, 6 g dietary fiber, 440 mg sodium.

1 Tbsp. olive oil 1 tsp. unsalted butter 1 large onion, chopped 4 garlic cloves, minced 1 tsp. ginger, peeled and grated 1/2 tsp. chili powder (to taste or optional)* 1 tsp. ground cumin* 1 Tbsp. ground turmeric* 1 tsp. garam masala * 1 tsp. ground coriander* 2 large potatoes (preferably yellow or red) cut into cubes 1 1/2 cups cubed winter squash 1 cup fat-free, reduced-sodium chicken broth Salt and pepper, to taste 1 cup plain fat-free yogurt 1 Tbsp. lemon juice 3 cups cooked and chopped turkey 1/4 cup chopped fresh cilantro 2 cups cooked brown rice, per package directions

*If desired, substitute 2 Tbsp. commercial curry powder for chili powder, turmeric, cumin, garam masala and coriander.

Directions Heat oil and butter in large non-stick casserole pot over medium heat. Add onion. Cook 2 to 3 minutes. Add garlic, ginger, chili powder, cumin, turmeric, garam masala and ground coriander. Cook until onion is soft, being careful not to burn garlic and spices. Add potatoes and squash. Cook 7 to 8 minutes. Add broth and bring to a boil. Season to taste with salt and black pepper. Reduce heat and simmer for 10 to 15 minutes, until potatoes and squash are tender. Stir in yogurt then add lemon juice. Add cooked turkey, fold in and simmer to heat through. Sprinkle with cilantro and serve over brown rice immediately.