Fruits and vegetables are rich in antioxidants, vitamins, minerals and fiber, and they provide many protective health benefits for cancer survivors.
Summer is a great time of year to find fruits and vegetables at their peak, making recipes even more delicious and nutritious.
As part of the Heal at Home series, CURE® and its sister publication Heal® teamed up with Registered Dietitian Rachel Wong of Georgetown Lombardi Comprehensive Cancer Center in Washington, DC, to put together multiple recipes for our readers.
From a tasty guacamole to a delicious chimichurri, below is a step-by-step guide to making these nutrient-packed sauces and dips that are sure to go with any dish this summer.
A Take It Easy Tahini Dressing
This Mediterranean-inspired dressing is delicious on salads, sandwiches, falafel pita bread, roasted vegetables, and more.
Recipe adapted from themediterraneandish.com
- 1 to 2 cloves garlic (peeled and finely chopped or crushed)
- 1/2 tsp. salt
- 3/4 cup tahini paste
- 1/2 cup freshly squeezed lemon or lime juice
- 1 medium bunch chopped cilantro or parsley, stems removed
- 1/4 cup cold water (more if needed)
- Add all ingredients except the water to a food processor and blend.
- Add a little water at a time and mix until the dressing has the desired consistency.
- Transfer the dressing to a serving bowl and enjoy!
A cooling chimichurri
Chimichurri, native to South America, is most commonly used on grilled meats, but adds an extra flavor to salads, roasted vegetables, potatoes, rice, and sandwiches.
Recipe adapted from Feestathome.com and Bon Appetit
Recipe yields about 2 cups.
- 1 shallot or ¼ cup red onion, finely chopped
- 1 Fresno chile or red jalapeño, finely chopped (optional)
- 3 to 4 garlic cloves, thinly sliced
- 1/2 cup chopped coriander
- 2 tablespoons. chopped oregano
- 1/4 to 1/2 cup chopped flat-leaf parsley
- 2 tablespoons. Red wine vinegar
- 3 tbsp. freshly squeezed lime juice
- 1 tsp. salt plus more to taste
- 1 tsp. freshly ground pepper
- 3/4 cup extra virgin olive oil plus more for desired consistency
- Place shallot (or onion), chili (or jalapeño) and garlic in food processor and chop finely.
- Add coriander, oregano and parsley. Pulse again until well mixed.
- Transfer mixture to a medium bowl and add vinegar, lime juice, salt, pepper and ½ cup olive oil. Stir. Add more salt and olive oil to desired consistency and taste.
- Let the mixture stand for at least 10 minutes before serving. Chimichurri can be kept in the refrigerator for up to 4 days in a sealed jar.
A Midsummer Mango Guacamole
Guacamole is always a favorite dip for French fries, but give it a try on salads and burrito bowls.
Recipe adapted from foodandwin.com
- 1 tbsp. extra virgin olive oil
- 1 shallot, finely chopped
- 2 dried chipotle peppers, crushed, stems discarded
- 1 and 1/2 cups cherry tomatoes, halved
- 1/2 cup finely chopped white onion
- Kosher salt to taste
- 2 diced medium avocados, pitted and skin removed
- 1 serrano chili, finely chopped
- 3 tbsp. fresh lime juice
- 1/2 cup diced mango
- 1 cup finely chopped coriander
- Heat olive oil in a medium frying pan. Over medium heat, sauté shallot, crushed chipotle peppers, and half of tomatoes until soft, about 5 minutes. Season with salt. Set aside and let cool completely.
- In a medium bowl, combine avocados, onion, serrano chile, lime juice, and remaining tomatoes. Add the cooled shallot mixture and fold in the diced mango and finely chopped coriander. Add salt to taste. Serve immediately.
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