Wednesday, August 26, 2015

Summer Salmon on the Grill with Tomato Rosemary Sauce

You can enjoy meals and at the same time help to prevent cancers! In order to do this, incorporate omega-3 fatty acid fish into your diet.

For the Salmon:
  • 4 fresh rosemary sprigs, each about 4-inches long
  • 3 pounds center-cut salmon, cut into 6 slices about 2 inches thick
  • 1/2 cup pure olive oil
  • Grated zest and juice of 1 lemon
For the Sauce:
  • 1 lemon
  • 2 fresh rosemary sprigs, each about 4 inches long
  • 1 clove garlic, sliced paper thin
  • 1 sprinkle of cayenne
  • 1 teaspoon salt
  • 1/4 cup extra-virgin olive oil
  • 2 pounds cherry tomatoes, skins removed
Prepare the Fish:

  • Remove the leaves from the rosemary sprigs.
  • In a shallow bowl, marinate the sliced salmon with the rosemary leaves, olive oil, and lemon zest and juice for about 1 hour.

Make the Sauce:

  • Preheat an oven to 500*F (250*C).
  • Peel the zest from the lemon, using a vegetable peeler, and finely julienne.
  • Juice the lemon.
  • Combine the lemon zest and juice, rosemary, garlic, salt and oil in a heatproof bowl, set aside.
  • Place the tomatoes on a baking sheet or jelly roll pan and roast for 12 minutes.
  • Immediately place the roasted tomatoes into the heat-proof bowl.
  • Smash them with a fork and incorporate with the other ingredients.
  • The intense heat of the roasted tomatoes will cook the other ingredients.

Start the Grill:

  • Grill the salmon for 2 minutes on each side. It should be pink, not rare, in the center.
  • Serve immediately with the tomato mixture.

For more information: Click here to visit Will Clower's website.

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Monday, August 24, 2015

Blackberry, Blueberry Smoothie

This tasty smoothie has cancer preventer written all over it!

You'll Need
  • 1 cup orange juice
  • 1 large ripe banana
  • 1 1/2 cups mixed berries - fresh or frozen
  • 1 cup plain yogurt
  • 1 teaspoon honey

  • Place all of the ingredients in a blender and blend until smooth.
  • Top with a pinch of nutmeg or cinnamon if you would like an extra hint of flavor.

Tuesday, August 18, 2015


Let's fight cancer. Give this recipe a try. It was submitted by Mediterranean Wellness Participant Margaret Raines. Thanks Margaret!

Salsa – (this makes a HUGE amount, you may want to cut it in half or plan to make Mexican rice with it. You can keep this  in the refrigerator for a week. In time you will learn what you like more or less of and if you like it mild, or hot. 

HINT: After making this you can put it in a food processor and the flavor and consistency is completely different once processed.

You'll Need
  • 8 roman tomatoes
  • 8 regular tomatoes (medium size)
  • 1 bundle cilantro
  • 1 medium red onion
  • 2 cloves garlic
  • 5 stalks celery
  • 1 cup jarred jalapeno peppers chopped
  • 1 can green chilies chopped
  • 1-2 fresh serrano peppers chopped
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 1 tsp black pepper

Chop all of the ingredients and mix well. This gets better as it sits. The longer it sits the hotter it will become. Adjust to your taste.

Monday, August 17, 2015

Carrot Soup with Dill Pesto

Many herbs are super cancer preventers. Incorporate dill into your dishes with this delightful dill, carrot soup recipe.

You'll Need:
  • 4 large carrots, chopped
  • 1 onion, chopped
  • 2 Tablespoons butter
  • 4 cups vegetable broth
  • 1 cup fresh dill
  • 2 Tablespoons pine nuts
  • 2 Tablespoons olive oil
  • Salt and pepper to taste
  • Saute carrots, onion, and dill seeds butter until tender about 10 minutes.
  • Add 4 cups broth and bring to boil. Reduce heat and simmer until carrots are very tender, about 35 minutes.
  • Transfer soup to blender in batches and puree.
  • Thin with more broth if desired.
  • Season to taste with salt and pepper.

  • Combine fresh dill and pine nuts in processor and chop finely.
  • Then, slowly add olive oil and process until well blended.
  • Season to taste with salt and pepper.
  • Ladle into bowls.
  • Swirl pesto into soup bowls.

Tuesday, August 11, 2015

Garlic and Walnut Sauce for Pasta

Garlic is a super cancer fighting agent. Incorporate it into your cooking when you can. This recipe is a great way to use up stale bread.

You’ll Need
  • 2 sliced stale bread, crusts removed
  • 3 Tablespoons broth (vegetable or chicken), warmed
  • 1 cup walnuts, toasted
  • ½ cup parsley, stems removed
  • 2 medium garlic cloves, chopped
  • ½ teaspoon salt
  • 1/8 teaspoon black pepper 
  • 6 Tablespoons olive oil
  • Soak the bread in the broth; then squeeze out any excess moisture.
  • Combine the bread with the walnuts, parsley, garlic, salt and pepper in a food processor.
  • Process, adding the olive oil in a very slow stream until you have a thick paste.
  • Toss with your favorite pasta and adjust salt and pepper as needed. Serve hot.

Thursday, August 6, 2015

Salad Dressing Base

Let's prevent cancers! Salads are a great side dish and can also be a main course when topped with some beans, grilled fish or chicken.

You’ll Need
  • 3 Tablespoons Olive Oil
  • 1 Tablespoon Balsamic Vinegar
  • Brown mustard to reach a consistency you like
  • Using a fork, mix all together until unified.
  • This is your base. You can jazz it up however you would like or enjoy as is.

  • Salt, pepper
  • Herbs or spices as you find fit for your taste (oregano, garlic, or cayenne)
  • Hot sauce or horseradish
  • A tad bit of honey

For more information: Click here to visit Will Clower's website.

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Wednesday, August 5, 2015

Eggplant, Zucchini and Mushroom Casserole

Let's prevent cancer! This is a completely vegan, gluten-free, dairy-free dish.

You’ll Need
  • 1 eggplant (approximately 12 ounces)
  • 1 zucchini or as many as you need to total (1 pound)
  • 4 ounces mushrooms
  • 1/2 small onion
  • 3 cloves garlic
  • 1/4 cup fresh parsley, chopped
  • 1/2 teaspoon dried Italian seasonings
  • 3/4 teaspoon salt
  • Pinch of crushed red pepper
  • Olive oil
  • One can tomato sauce (approximately 14 ½ ounces)

  • As thinly as possible, slice eggplant either lengthwise or in circles. Lightly salt and set aside.
  • Next, slicethe zucchini in match stick length pieces or in thin circles. Set aside.
  • Thinly slice onions. Set aside.
  • Chop garlic set aside.
  • Chop parsley set aside.
  • Preheat oven to 350F.
  • Next, heat 1/2 Tablespoon of olive oil in a sauce pan on medium-low heat. Once heated add garlic and a pinch of crushed red pepper. Saute until fragrant, add tomato sauce and reduce to simmer. Simmer for approximately 10 minutes. Add parsley and mix well. Remove from heat.
  • Heat the olive oil in a skillet (place enough oil to cover bottom of pan. Add the eggplant and on medium heat cook eggplant on both sides until tender. Continue to cook all of the eggplant and add more oil to skillet as needed.
  • In the same pan, add more olive oil and sauté zucchini, mushrooms and onion. Sauté until vegetables become slightly softened. Add Italian seasonings, salt and additional crushed red pepper if you would like.
  • Coat the bottom of a 8x8 baking dish with olive oil. Then, place a layer of eggplant (half of the amount), followed by a thin layer of sauce, then add the veggies mixture and another thin layer of sauce. Top with the rest of the eggplant and cover with sauce. Note: Depending on how thin you cut the eggplant you might need to overlap layers. If you end up with extra sauce that is ok, you can save it to serve with the dish.
  • Cover dish and bake at 350 F for 30 minutes.
  • Garnish with fresh parsley, basil or oregano.

  • You can add a grated cheese between layers to this dish if you would like.
  • Serve with a nice piece of garlic bread.

This is a great dish to cook in stages. Chop the zucchini, onions and mushrooms after dinner or before you go to work. Then when you get home this portion of the dinner is already done.

For more information: Click here to visit Will Clower's website.

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Monday, August 3, 2015

Roasted Broccoli with Pine Nuts and Parmesan

This month we will work towards preventing cancers. Make fruits and veggies the basis of your diet. This broccoli dish can complement a variety of main dishes. Try it with some fish or chicken.

You'll Need
  • 2 pound fresh broccoli, chopped
  • 3 garlic cloves peeled and thinly sliced
  • 1/8 cup extra virgin olive oil
  • 3/4 teaspoons kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 Tablespoon freshly squeezed lemon juice
  • 2 Tablespoons pine nuts, toasted
  • 2 1/2 Tablespoons freshly grated Parmesan cheese

  • Preheat the oven to 425 degrees F.
  • Place the broccoli florets on a baking sheet large enough to hold them in a single layer. Toss the broccoli with garlic and 1 1/2 Tablespoons olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp and tender and the tips of some of the florets are browned.
  • Remove the broccoli from the oven and immediately toss with the other ½ Tablespoon olive oil, lemon juice, pine nuts, and Parmesan. Adjust salt and pepper as needed.
  • Serve immediately. 

For more information: Click here to visit Will Clower's website.

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