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Cancer Prevention Diet

Cancer Prevention Diet

At the East Georgia Cancer Coalition, we work toward cancer prevention through information, referrals, and uniting resources. That is why at Hearty at Home we provide you with delicious recipes to help you build a healthy diet. According to the American Cancer Society, cancer risk 

Tempeh Barley Chili

Tempeh Barley Chili

Tempeh Barley Chili is a quick 30-minute plant-based chili that is smoky and delicious! Using quick pearl barley and tempeh allows for an easy meal to prep that is nutrient-dense. For a vegetarian option, substitute the plant-based dairy substitutes for dairy options. For a meat 

Beet & Barley Vegetable Soup

Beet & Barley Vegetable Soup

Beet & Barley Vegetable Soup is a delicious and easy soup to make and is lovely to enjoy during the late summer or early fall once the weather begins to cool off. Beets are a magnificent source of Vitamin A, C, Manganese, and Potassium and pair well with an otherwise straightforward barley veggie soup. For this recipe, we used the quick pearl barley, so if you use a whole grain barely, the soup will have to simmer longer and you may want to add an additional cup of broth as the barely soaks it up.

Ingredients

Serves: 6 Time: 45-50 minutes

Beet & Barley Vegetable Soup

  • 4 medium-large beets
  • 2 carrots, diced
  • 1/2 cup peas, frozen or fresh
  • 1/2 large yellow onion, diced
  • 1 small yellow squash, thinly chopped
  • 2-3 celery stalks, diced
  • 1 cup quick pearl barley
  • 6 cups vegetable broth
  • 1/2 tsp dried oregano
  • 2 bay leaves
  • 1/4 tsp dried sage
  • 1/4 tsp dried thyme
  • 1/2 tsp black pepper

Directions

  1. In a stovetop pot, add enough water to cover the beets. Place on the stove and bring the beets to a boil, boiling for about 20 minutes or until they’ve softened.
  2. Meanwhile, prepare the remaining vegetables for your soup.
  3. In a large pot, set heat to medium-high and begin to sauté the onion and celery, stir together constantly and cook together for about 5-7 minutes, adding a splash of broth if needed to deglaze the pot. Then, add the carrot, peas, and squash.
  4. Continue stirring the vegetables together for about another 5 minutes, then add in the seasonings, bay leaves, and vegetable broth.
  5. Allow the soup to simmer on medium while you drain the beets, peel off the skin, and chop them into 1/2 – 1/4 inch quarter slices.
  6. Add the beets to the soup along with the barley. Bring the heat up to high and allow the soup to reach a boil and cook for 7 minutes once boiling.
  7. Reduce heat to low, cover with a lid and allow it to simmer for another 10-12 minutes.
  8. Once your veggies have softened and the barley is cooked, your soup is ready to be removed from the heat.
  9. Serve and enjoy!

Nutrition Information

Nutrition Disclaimer

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Plant-Based Fried Rice

Plant-Based Fried Rice

Plant-Based Fried Rice, a classic dish with a non-meat or dairy spin. We wanted to try out Just Egg’s plant-based scramble and thought fried rice would be a great testing ground. Mix and match your vegetables with bok choy, broccoli, or cauliflower. For the best 

Butternut Squash Pasta

Butternut Squash Pasta

Butternut Squash Pasta is a great recipe for making use of all that seasonal squash! Roasted butternut squash is a perfect base for a creamy pasta sauce that is low in fat but rich in nutrients. For a gluten-free version, simply use gluten-free pasta. Ingredients 

Roasted Butternut Squash Enchiladas

Roasted Butternut Squash Enchiladas

Roasted Butternut Squash Enchiladas with a subtle, smoky heat. This casserole-style dish is a perfect way to feed a large group and use those seasonal squash.

Ingredients

Serves: 6-7 Time: 50 minutes

Enchiladas Sauce

  • 3 Tbs flour (or gluten-free flour)
  • 2 Tbs chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1 tsp salt
  • 1/2 tsp black pepper
  • (2) 8 oz. cans tomato sauce
  • 1/4 cup vegetable broth
  • 1 tsp apple cider vinegar

Roasted Butternut Squash Enchiladas

  • 3 cups butternut squash, small cubed
  • 1 small red bell pepper, diced
  • 1/2 large yellow onion, diced
  • 1 Tbs Olive Oil
  • 1 tsp. salt
  • 1/2 tsp black pepper
  • 1 cup sour cream (dairy or non-dairy)
  • 2 Tbs chipotle peppers in adobo sauce, minced
  • 1 (15 oz.) can black beans, drained
  • 12-14 corn tortillas
  • 1 cup shredded mexican blend or cheddar cheese (dairy or non-dairy)

Directions

  1. Preheat the oven to 400ºF
  2. Prepare your squash, bell pepper, and onion. Lightly toss in olive oil, salt, and pepper and spread out on a baking tray.
  3. Roast the vegetables for about 20-25 minutes.
  4. Meanwhile, begin preparing your sauce by whisking together the flour and spices in a small mixing bowl.
  5. In a medium saucepan, heat a splash of water or olive oil on medium-high heat.
  6. Add in the flour mixture, keeping the vegetable broth and tomato sauce close by.
  7. As the flour gets lumpy, whisk continuously and gradually pour in the vegetable broth.
  8. Continue breaking up the flour mix, full adding in the broth, and then tomato sauce.
  9. Simmer the sauce for 5 minutes, whisking continuously.
  10. In a large bowl, combine the sour cream, black beans, and minced chipotle pepper.
  11. Remove the vegetables from the oven and combine them in the bowl with the chipotle peppers and beans. Coat completely with a spatula.
  12. In a 9 x 13-inch baking pan or another deep pan, lightly coat the bottom of the pan with about 1/2 cup of the enchilada sauce.
  13. Add about 1/4 cup of the veggie bean mix into a tortilla, roll it up and add it to the pan with the fold side on the bottom of the pan. Repeat until the mixture and tortillas have been used and the pan is fully lined.
  14. Top the enchiladas with the remainder of the sauce and cheese, place in the oven and bake for 15-20 minutes or until the tortillas are lightly crisp and the mixture is bubbling.
  15. Serve hot with minced cilantro and lime juice if desired and enjoy!

Nutrition Information

Nutrition Disclaimer

More Deliciousness

If you’re looking for even more tasty recipes, keep browsing around Hearty At Home! And don’t forget to share your favorite recipes with your friends, family, and loved ones.

For instance, if you find a recipe you like, pin it to your dinner inspiration board!

We share our recipes and recipe videos on Pinterest, Yummly, Youtube, Vimeo, and Facebook

Roasted Butternut Squash Curry

Roasted Butternut Squash Curry

Roasted Butternut Squash Curry, a sweet, spicy, and creamy curry sauce with sautéed onion, garlic, chickpeas, and mushrooms. This recipe is perfect for Fall! Our little secret is that we added a little bit of leftover canned pumpkin from baking. Ingredients Serves: 4-5 Time: 60 

Pumpkin Cranberry Scones

Pumpkin Cranberry Scones

Pumpkin Cranberry Scones are here just in time as summer drifts away. These moist and delicious scones pair excellently with a cup of coffee or tea in the morning. While we used dried cranberries you can give this recipe a try with fresh cranberries as 

Tempeh Bolognese

Tempeh Bolognese

An easy and delicious Tempeh Bolognese sauce to serve with pasta or roasted eggplant, topped with vegan parmesan. The longer this sauce simmers, the deeper the flavor, especially when served with fresh basil.

Ingredients

Time: 45-55 minutes

Tempeh Bolognese

  • 1 package tempeh, minced or grated
  • 1/2 yellow onion, small dice
  • 2-3 garlic cloves, minced
  • 1/2 cup cremini or white mushrooms, minced
  • 7-8 cherry tomatoes, quarter cut
  • x2 8 oz. cans tomato sauce
  • 1 Tbs olive oil
  • 1 tsp Italian seasoning
  • 1/2 tsp dried oregano
  • 1 tsp black pepper
  • 1/2 tsp dried basil
  • 1/4 tsp red pepper flakes
  • 1-2 tsp red wine or white vinegar
  • Optional: vegan parmesan and fresh basil for topping

Directions

  1. Prepare all your vegetables and tempeh.
  2. In a medium stovetop pot, set heat to high and add the olive oil.
  3. Once hot, add the onions and stir together for 7 minutes.
  4. Then add the garlic and stir together for 2-3 minutes.
  5. Next, add the tempeh and continue to cook on medium high for 7-10 minutes, stirring occasionally.
  6. Splash in the vinegar to deglaze the pan, then add the mushrooms and tomatoes.
  7. Cook together for another couple minutes before adding the tomato sauce and herbs.
  8. Stir together well, cover pan with a lid, reduce heat to low and simmer for 30-45 minutes.
  9. Serve with pasta or roasted squash or eggplant and enjoy!

Nutrition Information

Nutrition Disclaimer

More Deliciousness

If you’re looking for even more tasty recipes, keep browsing around Hearty At Home! And don’t forget to share your favorite recipes with your friends, family, and loved ones.

For instance, if you find a recipe you like, pin it to your dinner inspiration board!

We share our recipes and recipe videos on Pinterest, Yummly, Youtube, Vimeo, and Facebook.

Asian-Style Roasted Sweet Potatoes

Asian-Style Roasted Sweet Potatoes

Asian-Style Roasted Sweet Potatoes, a spicy and sweet side dish that makes for an excellent pairing with various dishes such as a buddha bowl or tofu lettuce wraps. Ingredients Time: 50-55 minutes Asian-Style Roasted Sweet Potatoes 1 large sweet potato, thinly sliced 1/2 yellow onion, 

Tofu Lettuce Wraps

Tofu Lettuce Wraps

Tofu Lettuce Wraps make for a delicious lunch, appetizer, or party dish. This tasty recipe can be served with the tofu fresh and hot or cold after being cooked. You may also use this recipe for a tortilla wrap or try wrapping in rice paper