Friday, July 29, 2016

Strawberry Smoothie

 One simple word sums up this recipe... YUM! It's easy to make and is a crowd-pleaser! Take advantage of strawberry season by enjoying them in smoothie form.

You’ll Need
  • 1 cup frozen strawberries
  • 1 teaspoon chopped mint
  • ½ cup orange juice
  • ¼ teaspoon vanilla
  • ½ cup plain yogurt


Place everything in a blender and blend until smooth.
Add some crushed ice if you would like.

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Thursday, July 28, 2016

Black-Eyed Peas and Rice Salad

Let's prevent cancers! Beans are a super food and this is one of the many bonuses they may offer our health.

You’ll Need
  • 1 1/2 cups cooked black-eyed peas
  • 3 cups hot cooked rice
  • 1 Tablespoon Dijon-style mustard
  • 1 teaspoon salt
  • Fresh ground pepper
  • 3 Tablespoons red wine vinegar
  • ¾ cup extra-virgin olive oil
  • 1 medium onion, minced
  • 1 garlic clove, minced
  • 1 large carrot, peeled and grated
  • ¼ cup minced parsley

  • In a bowl, whisk the mustard, salt, pepper and vinegar until dissolved.
  • Dribble in the oil while whisking.
  • Toss the black-eyed peas and the rice with the vinaigrette until everything is nicely coated.
  • Mix in the onion, garlic, carrot and parsley.
  • Adjust the salt if needed.
  • Bring to room temperature before serving.
  • This dish can be prepared a day ahead and refrigerated, covered.

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Wednesday, July 27, 2016


This recipe will work well for various meals. Use it as an appetizer and serve it with slices of carrots, bell pepper. carrots and celery. Or use it as a sandwich topping. Or enjoy a tapas night and make it one of the many tapas served.

You’ll Need

  • 1 ½ cups cooked chickpeas
  • ¼ water
  • 2 tablespoons tahini (sesame seed paste)
  • 1 ½ tablespoons lemon juice from a fresh lemon
  • 1 ½ tablespoons extra virgin olive oil
  • 3-4 garlic cloves, crushed
  • Spices and herbs to season: examples: cumin powder, dried or fresh parsley, sweet paprika, curry powder

  • Place all ingredients in a blender and mix until smooth but thick.
  • Put on a plate and decorate with spices, herbs and a bit of olive oil. Enjoy with raw vegetables such as carrots, celery, and bell pepper or with pita bread or crackers

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Tuesday, July 26, 2016


It's summertime and nothing complements a picnic as much as a good dish of guacamole. 

You’ll Need
  • 2 avocados
  • 1/3 cup chopped red onion
  • 1/8 teaspoon salt
  • 1 tablespoon lemon juice or lime juice
  • 2 tablespoons chopped cilantro
  • Chili powder to taste – optional

  • Slice avocado in half, remove, and save seed.
  • Scoop out the inside of the avocados and place in a bowl.
  • Mash up with a fork, add all other ingredients and mix.
  • Adjust salt as needed
  • Serve with corn chips, on top of a salad or as part of a wrap.

  • It has been shown that adding the seed of the avocado to the completed guacamole helps decrease the browning (oxidation) of the guacamole. The lime and lemon juice also help will also help to decrease the browning.
  • Also make sure when scooping out the avocado you include the outer dark green layer that is located close to the skin. This is where all the fiber is found.

For more information: Click here to visit Will Clower's website.
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Monday, July 25, 2016

Sweet Potato Egg Hash

A wonderful dish for the fabulous food of a sweet potato. This dish also makes the perfect side to a breakfast meal. 

You'll Need
  • 2 Tbsp butter
  • A quarter cup (ish) of diced onion
  • A quarter cup (ish) of diced sweet potato
  • A quarter cup (ish) of diced tomato
  • Salt and Pepper to taste
  • Cumin to taste
  • The number of eggs you want
  • One half of a lime
  • Tobasco hot sauce (optional)


Make the Hash
  • Put the butter into a skillet over a medium-high flame until it melts.
  • Throw in all of the diced veggies.
  • Add the Salt/Pepper/Cumin, mix these around. Let it sit for a minute, taste and correct the seasonings if necessary.
  • Add any sprinkles of Tobasco (based on your own spice tolerance).
  • Cook to desired doneness, add the juice of one-half lime, turn off the flame, and let it coast while you make your eggs.
Make the Eggs
  • As this is cooking, make your eggs to your preference.
To Serve
  • Put egg on top of the hash, and you are set.

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

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Friday, July 22, 2016

Couscous with Eggplant

Veggies and whole grains are great for cholesterol control. For extra fiber use whole wheat couscous. This is a great and quick dish to make for a potluck!

You'll Need
  • 1 tablespoon olive oil
  • 3 tablespoons onions, finely chopped
  • ½ teaspoon turmeric 
  • ½ teaspoon coriander 
  • 1 cup eggplant, diced 
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1 cup couscous, precooked
  • 1 tablespoon unsalted butter
  • 1 tablespoon lemon juice
  • Heat the oil in a saucepan, add onions, turmeric, coriander, eggplant, salt and pepper.
  • Cook over medium-high heat, stirring, until wilted, but do not brown.
  • Add the water, bring to a boil, add the couscous and blend well.
  • Cover tightly, remove from the heat and let stand for 5 minutes.
  • Add the butter and lemon juice, stir and blend with a fork to separate the grains.
  • Keep warm.
  • Adjust salt and pepper.

Thursday, July 21, 2016

Fresh Tomatillo Salsa

The herbs and veggies in this dish are great cancer fighters. This recipe was submitted by Linda B. at Westinghouse. Thank you, Linda B.!

For the freshest taste prepare the salsa just before serving. It pairs well with blue corn chips. Recipe yields 6 ¼ cups.

You'll Need:
  • 8 Tomatillos
  • 1 Medium-Sized Onion chopped
  • 2 Cloves Garlic
  • 1 Serrano Chili seeded and chopped
  • ½ tsp. Salt
  • 1 Cup Cilantro Leaves (Parsley in a pinch)
  • Boil in a large saucepan over high heat.
  • Add tomatillos and boil for 1 minute.
  • Drain; rinse in cold water.
  • Grind the garlic and salt in a food processor using a metal blade (course chop, do not puree).
  • Add the onion, Serrano chili and cilantro; pulse lightly.
  • Add tomatillos (a few at a time), pulsing slightly after each addition.
  • Taste and adjust the seasonings to your preferences.

For more information: Click here to visit Will Clower's website.
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Wednesday, July 20, 2016

Garlic and Cilantro Sauce

Whenever you can, incorporate garlic and herbs into your cooking. Try this this dressing recipe, it incorporates both garlic and herbs which are super cancer preventers. 

You’ll Need

  • 1 garlic head peeled and minced
  • 1 jalapeno pepper, seeded and finely chopped
  • 2 bunches cilantro, finely chopped
  • ½ cup lime juice
  •  ¼ cup extra virgin olive oil
  • 1 teaspoon salt

Toss all of the ingredients together. Spoon over freshly grilled or sautéed fish, or use as a salad dressing.

The sauce will keep in refrigerator for up to a week.

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Monday, July 18, 2016

Fish topped with Salsa

You'll Need
  • Four 6 ounce fillets red snapper
  • 1/4 teaspoon garlic powder
  • Salt and ground black pepper to taste
  • 1/4 cup salsa
  • 1 Tablespoon finely chopped white onion
  • 1/2 lime, juiced
  • 1 Tablespoon chopped cilantro

  • Preheat oven to 350 degrees F (175 degrees C). Place a sheet of aluminum foil onto a baking sheet, and grease lightly.
  • Place fillets onto the foil, and sprinkle with garlic powder, salt, and pepper.
  • Spoon salsa and onion over fillets, and squeeze lime juice over the top.
  • Bring the sides of the foil together, and fold the seam to seal in the fish.
  • Bake in preheated oven for 15 to 20 minutes, or until fish flakes easily with a fork.
  • Garnish with cilantro.


Friday, July 15, 2016

Vegetable Dip

Enjoy veggies alongside this fabulous veggie dip. In addition you get to enjoy yogurt which is a healthy food for your gut too.

You’ll Need
  • 1 ¼ cup plain yogurt
  • ¾ cup sour cream
  • 3 garlic cloves, minced
  • 1 cucumber, peeled, seeded and chopped
  • 1 Tablespoon fresh mint, chopped
  • Salt and Pepper to taste
  • Assorted raw veggies (extra for serving)
  • Put all ingredients into a food processor or blender and process until well combined.
  • Chill.
  • Serve with raw vegetables.

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Friday, July 8, 2016

Italian White Beans

Beans are great cancer fighters. Try this easy and tasty recipe. This recipe is an all around winner. Enjoy! The is an easy recipe to help us swing into the new year!

You'll Need
  • 2 cups cooked great northern beans
  • ½ cup chopped, drained, marinated sun-dried tomatoes
  • ¼ cup sliced ripe olives
  • 1 Tablespoon chopped fresh basil, or 1 teaspoon dried
  • 1 Tablespoon olive oil
  • 1 clove garlic, crushed 
  • Salt and pepper as needed
  • Add cooked beans to a pot and stir in the remaining ingredients.
  • Cook and stir until mixture is hot.

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Thursday, July 7, 2016

Shrimp Broccoli Pasta

 This is one of the easiest, quickest, tastiest and most nutritious pasta dishes you will ever make. Take it from an Italian! Submitted by Luigi of South Florida. Thank you, Luigi!

You'll Need:
  • 1 pound dry pasta
  • 1 pound shrimp (fresh or frozen)
  • 1 pound of broccoli (cut in large florets)
  • 1/2 cup olive oil
  • 1/2 cup parmigiano reggiano (grated)
  • Salt
  • Put water in a large pot and place over high heat.
  • When the water boils, throw in a tablespoon of salt, throw in the pasta, followed by the broccoli.
  • Add the shrimp to the boiling water about 3-4 minutes before draining the pasta.
  • When the pasta is cooked, drain everything in a colander.
  • Put it back in the pot or place it in a large serving bowl.
  • Add the olive oil and the grated cheese.
  • Mix thoroughly and serve warm.

Wednesday, July 6, 2016

Tarragon Chicken

Serves: 6

You’ll Need
  • ½ cup grated Parmesan cheese
  • 1 Tablespoon dried tarragon
  • ½ teaspoon paprika
  • 1/8 teaspoon  pepper
  • 1/8 teaspoon garlic powder
  • ¾ pound chicken pieces, skin and bone removed
  • Olive oil

  • In a small bowl, combine Parmesan cheese, tarragon, paprika, pepper, garlic powder and onion powder.
  • Preheat oven to 350 F (175 C).
  • Coat a baking dish with olive oil.
  • Lightly coat chicken with olive oil and then roll in Parmesan cheese mixture.
  • Place coated pieces in baking dish.
  • Cover with foil and bake about 20 minutes.
  • Uncover and continue baking 10 minutes until lightly browned.

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