Rachel Wong, RD, CSO, LD

Don’t know what to make for lunch? Serve up mung bean sprout salad. And this homemade chicken stock can be used in lots of recipes. Enjoy these recipes by Rachel Wong, RDN, CSO, LD, an oncology dietitian at Georgetown Lombardi Comprehensive Cancer Center in Washington, D.C.

• 1⁄2 pound mung bean sprouts, rinsed

• 1⁄2 tablespoon toasted white sesame seeds

• 1⁄4 teaspoon kosher salt, or to taste

1. Bring 6 cups of water to a boil, add the mung bean sprouts and blanch for 11⁄2 minutes.

2. Pour the sprouts into a colander and rinse under cold water.

3. Allow the sprouts to drain for 5 minutes, then squeeze out any

4. Place the sprouts in a medium bowl, then add the remaining ingredients.

Mix well and serve at room temperature or chilled.

• Leftover bones and skin from 2 rotisserie chickens

• 2 large carrots, peeled and cut into half

• 1 bunch parsley with stems • 2 to 3 stalks of scallion

• 1 to 2 teaspoons of salt, or to taste

1. Place all ingredients in a large 8- to 10-quart stockpot and add cold water to cover 1 inch above ingredients. Bring to a boil, then reduce the heat to low and simmer uncovered for 4 to 6 hours. Add additional water as needed to keep ingredients covered.

2. Every 2 hours, check the broth and skim off and discard any froth or “scum” on the top.

3. After 4 to 6 hours of simmering, remove and discard as much of the solids as possible using a slotted spoon or spider ladle, and then strain the broth through a fine mesh strainer or cheesecloth into another container. Discard any solids that remain.

4. Cooling and storage: The pot of stock should be cooled quickly to avoid bacterial growth. Place the pot in an ice bath and add ice as needed to cool the stock to 70 degrees Fahrenheit within 2 hours. Once cooled, the stock can be divided and stored in the refrigerator for 4 days or in the freezer for 2 to 3 months.

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Don’t know what to make for lunch? Serve up mung bean sprout salad. And this homemade chicken stock can be used in lots of recipes. 

Bean Sprouts and Salad and Stock, Oh My!

While some COVID-19-related restrictions are easing, some patients with cancer and survivors may still face more time at home. But Rachel J. Wong, an oncology dietitian from Georgetown Lombardi Comprehensive Cancer Center, has some helpful tips on what patients and survivors can stock their pantry with to avoid stress eating and stay healthy through the pandemic and beyond.

, Wong offered some of her favorite go-to snack options that run the gamut from sweet to savory and everything in between.

I tend to really recommend, especially with my patients and survivors, to choose a snack that's nutritious and that's going to keep you more satisfied so that you won't necessarily come back for more or overindulge. So, that means including a snack that has some fiber and protein.

Some ideas there could be having some nuts and some Greek yogurt that you can mix some berries into, and you can even add an extra little sprinkle of granola for example, for some added fiber. A lot of Greek yogurts can carry a lot of protein, upwards of 15 to 17 grams, so it will keep you very satisfied. I really love the combination of yogurt and muesli, which is a less sugary form of granola and it has a lot of fiber in there, so that can be an option.

Peanut butters are a really great staple that can be included in a snack, with celery or with apples or whole wheat crackers, or even with a banana. It's very tasty that way.

And then there are ways of incorporating other veggies. A Caprese salad, for example, with tomato, mozzarella, and a little basil would be very healthy. Cottage cheese is really good, and ricotta. You can do a lot with those. You can have them sweet or savory, as a sweet snack, ricotta can be used, or cottage cheese can be mixed with some honey and vanilla and a little bit of cinnamon, it's a really great snack that can be used in lieu of ice cream, for example at night for your evening snack. And it gives you a lot more protein than you would get from ice cream.

You can also prepare your own smoothies. While often people think of smoothies as a meal replacement, you can have a smoothie in a smaller portion. It doesn't have to have a lot of really calorie dense things in there — or it can, depending on your needs – but you can put a lot of healthy foods in there.

You can put greens in your smoothies, avocados, or hemp seeds, for example. And those have a lot of omegas, so there's a lot of things that you can do with smoothies, or even as a smoothie bowl, there are lots of different ideas.

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Rachel J. Wong, an oncology dietitian from Georgetown Lombardi Comprehensive Cancer Center, has some helpful tips on what patients and survivors can stock their pantry with to avoid stress eating and stay healthy through the pandemic and beyond.
 

An Oncology Dietitian Offers Some Healthy Snack Options to Combat Stress Eating

Kabocha squash, also known as Japanese pumpkin, is a type of winter squash that is remarkably sweet and tender once cooked. Shaped like a squat pumpkin, this variety has a vibrant yellow-orange flesh and mottled deep-green outer skin with a dull finish. This Japanese staple ingredient is packed with cancer-fighting antioxidants like beta-carotene, important for immune function and maintaining healthy cells. Kabocha squash is also a good source of vitamin C, fiber and potassium.

A great choice for those who enjoy sweet potato and pumpkin, Kabocha squash is available year- round but is at its peak in late summer and early fall. This versatile squash can be incorporated into a variety of dishes.

 Rinse the squash with water. Cut the squash in half lengthwise and remove the seeds with a spoon. The rind can be eaten after it is cooked, but it can also be removed before cooking: Cut the squash in 2-inch slices and place each on its side to safely cut off the rind.

 Heat the oven to 400 F. Prepare the squash as described above. Lightly coat with olive oil and sprinkle with salt and pepper. Seasonings such as cumin, garlic powder, turmeric and garam marsala also are great additions for flavor. Place the squash flesh side up in a pan and bake for 30 minutes, or until fork tender and lightly browned. The outer rind can be removed if desired but is edible once cooked.

Roasted kabocha can be added to salads, soups, stews and curries. It can be pureed and served as a side dish instead of potatoes or added to your favorite bread, pancake, waffle or overnight oats recipe. Leftover squash freezes very well.

Start to finish: 1 hour 15 minutes Servings: 9

4 to 5 cups peeled, cubed kabocha squash (half of 1 large squash, cut into 1- to 2-inch pieces)

In a saucepan, bring the water and 2 cups of the broth to a boil. Add the lentils and simmer for 20 minutes, or until cooked. Set aside.

In a large pot over medium-high heat, heat the oil, then add the onion and sauté. Add the remaining broth and bring to a boil. Add the squash and simmer, covered, for 20 to 30 minutes, or until tender. Add the tomatoes, coconut milk, curry paste, curry powder, garlic powder, turmeric, salt and pepper to taste, and cinnamon (if desired). Mix well and bring to a simmer. Add the reserved lentils and mix well. The curry is delicious served with warm rice.

Rachel Wong is a registered dietitian and board-certified specialist in oncology nutrition through the Academy of Nutrition and Dietetics. She earned her bachelor’s in dietetics from 

the University of Connecticut and has over 11 years of clinical experience in a variety of settings, including adult oncology, cancer survivorship, diabetes, weight management and nutrition support. A leading expert in cancer nutrition, Wong is a frequent presenter at cancer conferences and symposiums in the Washington, D.C., area. She is an oncology dietitian at Georgetown University Georgetown Lombardi Comprehensive Cancer Center.

Dive into fall with a nutritious and versatile winter squash.

Rachel Wong, RD, CSO, LD

Bean Sprouts and Salad and Stock, Oh My!

An Oncology Dietitian Offers Some Healthy Snack Options to Combat Stress Eating

A Taste for Wellness: Kabocha Squash Lentil Curry Recipe

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