Together We Can -- Newsletter of the Joan Karnell Cancer Center

Winter 2007

Creating a Healthy Life
Message From the Administrator
Top 5 Cancer Diagnoses
for Women
Top 5 Cancer Diagnoses for Men
Using Nutrition to Fight Cancer
Favorite Recipes
Recent Events
Featured Artwork
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Favorite Recipes

Kale and Carrot Soup

  • 2-3 cloves of fresh garlic (more if you like)
    *Chop garlic 10 minutes before you sauté to increase its anti-cancer benefits.
  • 1 small onion, peeled and chopped
  • 1-2 tbsp. olive oil
  • 1 inch of peeled fresh ginger, chopped or grated.
  • 2-1 inch cinnamon sticks, left whole
  • 2 bay leaves, left whole
  • 1/2 lb. carrots, chopped
  • 4 cups, cleaned (washed) or torn kale
  • 1 large partially cooked sweet potato, peeled and cubed
    *Can cook in microwave for 8-10 minutes

Sauté first six ingredients until tender, but not brown (approximately 5 minutes). Add carrots and 2 cups water. Cook until carrots are tender (approximately 20 minutes). Season with salt and pepper. Add kale, sweet potato and 2 cups water. Cook until kale is wilted, but still bright in color. Sweet potatoes will break up slightly (or you can smash about half the sweet potato) and thicken the broth. Remove the whole cinnamon sticks and bay leaves before eating. Season with salt and pepper to you liking.

Serve with a tossed salad made with lots of different greens and fresh whole grain bread, using more olive oil or hummus for a spread.

Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition Information, LLC,

Breakfast, Dinner or Anytime Burrito

  • 6 egg whites
  • 5 tablespoons skim milk
  • Salt & pepper to taste
  • 2 teaspoons olive oil
  • 1 small red onion, diced
  • 1 small green pepper, diced (use 1/2 of pepper if it is very large)
  • 1 small red pepper, diced (use 1/2 of pepper if it is very large)
  • 4 cups fresh spinach, rinsed, chopped, and drained
  • 2 10-12 inch, whole grain tortillas (whole wheat is available at most large grocery stores)
  • 2/3 cup canned black beans, rinsed and drained
  • 3 ounces (about 4 slices) pepper jack soy cheese
  • Salsa for garnish

Rinse black beans well & drain thoroughly. Rinsing away the liquid around canned beans will reduce the amount of gas you may experience from eating beans.

For easiest preparation, chop and dice all vegetables prior to beginning to cook. Whip together egg whites, skim milk and salt & pepper and set this aside. Heat olive oil in non-stick skillet and sauté onions over medium heat for about 1-2 minutes. Add peppers and continue to cook for another 3-4 minutes.

In a separate, small non-stick pan, sauté spinach in a dash of olive oil until leaves just wilt. Spinach should remain bright green. Carefully drain liquid from spinach and set spinach aside. Heat tortillas in microwave for 5 to 10 seconds, until just warm. Add egg/milk mixture to onions & peppers. Cook until eggs are desired firmness. Split egg mixture in half and place half on each tortilla shell. Add spinach, black beans, and soy cheese to each shell. Roll and fold both ends. Garnish each burrito with salsa.

Make 2 servings.

Adapted from the Cancer Nutrition Information, LLC

To find more recipes, please visit Suggested Recipes


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