Chicken and Broccoli Stir-Fry with Cashews

SERVES: 6  • PREP TIME: 25 minutes • COOK TIME: 10 minutes

There’s something about a chicken and broccoli stir-fry that screams “Chinese take-out!” But this is a healthier and tastier recipe than your standard MSG-fest, so let’s call it “Chinese take-in.” The dark meat’s slightly higher fat content makes for a flavorful, moist dish, so people with throat or mouth issues may find it easier to chew and swallow (though if you prefer, you can substitute an equivalent amount of breast meat). The sauce is thickened with kudzu root, a phenomenal anticancer plant, which is a lot more desirable than the cornstarch found in most carry-out fare. Plus, the sauce blend of tamari, lime juice, ginger, and maple syrup is so delicious that you’ll be able to take that Chinese restaurant off speed dial.

1 tablespoon Tarmari
1/4  teaspoon sea salt
4 organic skinless, boneless chicken thighs, cut into bite-size pieces
2 teaspoons kudzu root powder
1⁄4 cup cold water
1⁄2 pound broccoli, cut into florets
2 tablespoons high heat oil such as grapeseed oil, avocado oil or peanut oil
1⁄2 cup toasted cashews

SAUCE

3 tablespoons  tamari
1⁄4 cup water
1 tablespoon maple syrup
2 tablespoons freshly squeezed lime juice
1 tablespoon rice vinegar
2 teaspoons minced garlic
2 teaspoons minced fresh ginger
Pinch of cayenne

Marinate the chicken with 1 tablespoon tamari and 1/4 teaspoon of salt  for 20 minutes in the refrigerator.

Meanwhile, make the sauce. Combine 3 tablespoons  tamari, 1⁄4 cup water, maple syrup, lime juice, vinegar, garlic, ginger, and the cayenne together in a bowl. Remove the chicken from the refrigerator and pat it dry with a paper towel.   In a separate bowl, mix the kudzu root with 3 tablespoons of cold water until well combined.

Heat a wok or large, heavy sauté pan over high heat for 2 minutes. Add the oil and swirl to coat the pan. Add the chicken in one layer and let it cook for one minute without disturbing, then turn the chicken over and allow to cook for another 30 seconds.  Add the broccoli and stir-fry until bright green, about 2 minutes. Pour in the kudzu mixture and toss until well combined. Add the sauce and stir-fry for another 30 seconds, tossing constantly.

Serve immediately, garnished with the cashews.

COOK’S NOTE: For a vegetarian version, use tofu or tempeh in place of the chicken.

Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009, 2017 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA

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Orange Salad with Olives and Mint

Orange Salad with Olives and Mint

One of the great things about traveling is that it gets you out of food ruts. When you’re in a different part of the country, or of the world, it’s hard to ignore local fare. When an eighty-year-old nonna puts a strange salad in front of you, what are you going to say—“No?” I remember the first time I saw this salad in Italy. My initial reaction was, “Oranges with cracked pepper? Really?!”

Green Tea Chai

MAKES 3 QUARTS • PREP TIME: 5 minutes • COOK TIME: 45 minutes

How do I love thee? By keeping thee at all times on my refrigerator shelf. Seriously. My husband, Gregg, lives on iced tea, and he loves this green chai in particular. Green tea is a real brain-boosting food, and here we up the ante by adding ginger, cinnamon, and coriander, all of which have top-notch anti-inflammatory properties. In our house, this is a go-to for staying sharp throughout the day.

3 quarts filtered water
1/3 cup sliced peeled fresh ginger
3 tablespoons coriander seeds
1 1/2 tablespoons cardamom pods
4 cinnamon sticks
5 whole cloves
4 green tea bags

In a saucepan, combine 2 quarts of the water with the ginger, coriander, cardamom, cinnamon, and cloves and bring to a boil over high heat. Lower the heat to medium low, cover, and simmer for 45 minutes.

While the chai spice mixture is simmering, make the green tea. In a large saucepan, bring the remaining 4 cups of water to a boil over high heat, then add the tea bags. Steep for 6 minutes.

Remove the tea bags and discard them and strain the chai mixture through a fine-mesh sieve into the green tea. (Reserve the strained out spices; see the Cook’s Note.)

VARIATION: To make a green tea chai latte, combine 1/2 cup of green chai tea with 1/2 cup of Almond Milk or Hazelnut Milk and 1 to 3 tablespoons of maple syrup and gently heat for 2 to 3 minutes (don’t boil). Stir in 1 teaspoon of vanilla, then taste. Add more milk or sweetener if you like, and serve hot or cold.

COOK'S NOTE: Keep the spices that are strained out of the tea and use them to make another, smaller batch of tea. The spices will keep in the refrigerator for 4 to 5 days and in the freezer for a month. To make more tea, combine the spices and 6 cups of water and bring to a boil. Add 2 tablespoons of peeled fresh ginger slices. Simmer for 30 minutes, then strain the tea and discard the spices.

Reprinted with permission from The Healthy Mind Cookbook Copyright © 2015 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

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Seasonal Stewed Fruit

MAKES: 1 1/4 cups • PREP TIME: 10 minutes • COOK TIME: 15 minutes

4 large apricots, pitted and quartered
1 teaspoon freshly squeezed lemon juice
Pinch of sea salt
10 cherries, stemmed and pitted
1 teaspoon maple syrup

A foodie friend of mine was in the hospital for leukemia treatments when his caregiver called me. Our buddy wasn’t having a great day, and it didn’t help that his doctors were saying he couldn’t have his favorite pick-me-up food, fruit. This is a guy who can eat a quart of strawberries at a sitting. In a sense, the docs were right; raw fruit can contain bacteria, a problem for people with low white blood cell counts that can leave them prone to infection. But I had a solution. I told his caregiver, “He can have fruit; you just have to cut it up and heat it thoroughly to kill off the germs.” The docs had no objections, the caregiver came in with a beautiful medley of stewed seasonal fruit, and my friend was thrilled. So if you’re concerned about raw fruits, this is the recipe for you. The heat, along with a little bit of lemon juice and a pinch of sea salt, breaks down the fruit’s fiber, making it soft but not mushy. I used apricots and cherries here, but any fruit in season will do.

Combine the apricots, lemon juice, and salt in a small saucepan over low heat and cook, stirring occasionally, until the fruit begins to soften, about 10 minutes. Stir in the cherries, cover, and cook, stirring often, until all of the fruit has softened, about 5 minutes. Remove from the heat and stir in the maple syrup. Serve hot, at room temperature, or chilled.

VARIATIONS: Make a yogurt parfait. Let the fruit cool to room temperature, then spoon 1⁄4 cup of plain organic yogurt into a glass, spoon in 1⁄4 cup of fruit, repeat with another layer of yogurt and then 

Substitute 2 cups of any seasonal fruit that is available at your local farmers’ market or grocery store. Some of my favorite duets are apples with pears, strawberries with rhubarb, and nectarines or peaches with blueberries. Cook firmer fruits first, and adjust the cooking time as needed.

STORAGE: Store in an airtight container in the refrigerator for 3 to 5 days.

Reprinted with permission from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009, 2017 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.

To print, press the printer icon below.