Cool Off From a Hot Summer With These Cancer-Friendly Recipes

Fruits and vegetables are rich in antioxidants, vitamins, minerals and fiber, and they offer many protective health benefits to cancer survivors.

Summer is a great time of year to find fruits and vegetables in their prime, making recipes even more delicious and nutritious.

As part of its Heal at Home series, CURE® and its sister publication Heal® worked with registered dietitian Rachel Wong, of Georgetown Lombardi Comprehensive Cancer Center in Washington, D.C., to compile multiple recipes for our readers.

From a tasty guacamole to a delicious chimichurri, below is a step-by-step guide to create these nutrient-packed sauces and dips that are sure to complement any dish this summer.

A Take It Easy Tahini Dressing

This dressing with Mediterranean flair is great on salads, sandwiches, falafel pita, roasted vegetables and so much more.

Recipe adapted from themediterraneandish.com

Ingredients

• 1 to 2 garlic cloves (peeled and minced or crushed)
• 1/2 tsp. salt
• 3/4 cup tahini paste
• 1/2 cup freshly squeezed lemon or lime juice
• 1 medium bunch of chopped cilantro or parsley, stems removed
• 1/4 cup cold water (more if needed)

Directions

1. Add all ingredients except the water to a food processer and blend.
2. Add a little bit of the water at a time and blend until the dressing reaches the desired consistency.
3. Transfer dressing to a serving bowl and enjoy!

A Cool Off Chimichurri

Originating in South America, chimichurri typically is used on grilled meat but adds a flavor punch to salads, roasted vegetables, potatoes, rice and sandwiches.

Recipe adapted from feastingathome.com and Bon Appetit

Recipe yields approximately 2 cups.

Ingredients

1. 1 shallot or ¼ cup red onion, finely chopped
2. 1 Fresno chile or red jalapeño, finely chopped (optional)
3. 3 to 4 garlic cloves, thinly sliced
4. 1/2 cup chopped cilantro
5. 2 tbsp. chopped oregano
6. 1/4 to 1/2 cup chopped flat leaf parsley
7. 2 tbsp. red wine vinegar
8. 3 tbsp. freshly squeezed lime juice
9. 1 tsp. salt plus more for taste
10. 1 tsp. fresh ground pepper
11. 3/4 cup extra-virgin olive oil plus more for desired consistency

Directions

1. Place shallot (or onion), chile (or jalapeño) and garlic in food processer and chop.
2. Add cilantro, oregano and parsley. Pulse again until mixed in well.
3. Transfer mixture to a medium bowl and add vinegar, lime juice, salt, pepper and ½ cup of the olive oil. Stir. Add in more salt and olive oil until desired consistency and taste.
4. Let mixture sit at least 10 minutes before serving. Chimichurri will keep up to 4 days in a sealed jar in the refrigerator.

A Midsummer Mango Guacamole

Guacamole is always a favorite dip for chips, but try it on top of salads and burrito bowls.

Recipe adapted from foodandwine.com

Ingredients

1. 1 tbsp. extra-virgin olive oil
2. 1 shallot, finely chopped
3. 2 dried chipotle chiles, finely crushed, stems discarded
4. 1 and 1/2 cups cherry tomatoes, halved
5. 1/2 cup of finely chopped white onion
6. Kosher salt to taste
7. 2 diced medium avocados, pitted and skins removed
8. 1 serrano chile, minced
9. 3 tbsp. fresh lime juice
10. 1/2 cup diced mango
11. 1 cup finely chopped cilantro

Directions

1. Heat olive oil in a medium skillet. Over medium heat, sauté shallot, crushed chipotle chiles and half of the tomatoes until softened, about 5 minutes. Season with salt. Place aside and allow to cool completely.
2. In a medium bowl, mix together avocados, onion, serrano chile, lime juice and remaining tomatoes. Add the cooled shallot mixture and fold in diced mango and chopped cilantro. Add salt to taste. Serve immediately.

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