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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 

Pan-Roasted Mushrooms & Kale

Pan-Roasted Mushrooms & Kale

Pan-Roasted Mushrooms & Kale make for a delicious side dish or part of an entree. This dish is easy to make and we included some other sides to pair with your mushrooms & kale. While we used chestnut mushrooms, you can give it a try 

Chana Dal Grain Bowl

Chana Dal Grain Bowl

Chana Dal Grain Bowl makes for a balanced meal for lunch or dinner, packed with protein & topped with raw veggies & freshly made dressing. Mix and match by adding other hearty greens such as kale, or chopped cauliflower. This dish is easy to customize and makes for a great prep at the beginning of the week to enjoy for a few days or for large gatherings!

Ingredients

Serves: 4-6 Prep Time: 1 hour 30 minutes Cook Time: 35 minutes

Chana Dal Grain Bowl

  • 1 cup chana dal (pre-soaked)
  • 1 cup couscous
  • 2 cups vegetable broth
  • 1/2 bell pepper, diced
  • 1/2 red or yellow onion, diced
  • 1 small cucumber, sliced
  • 2 cups spring mix greens or other greens, roughly chopped
  • 1-2 green onions, chopped
  • 1/2 cup vegan greek yogurt dressing

Directions

  1. The initial prep for this dish is to soak the chana dal in water for at least one hour or in hot water (not boiling) for 30 minutes. Once the dal has soaked, bring the water to a boil and cover with a lid. Reduce heat to low and simmer for another 25-30 minutes or until the dal has softened. Drain the water once cooked and chill the dal in the refrigerator for 20 minutes.
  2. Meanwhile, prepare your vegetables and add them to a large bowl.
  3. Next, prepare your greek yogurt dressing or serve with a dressing of your choice.
  4. In a small stovetop pot, bring 2 cups of vegetable broth to a boil.
  5. Once boiling, remove from heat and add in the couscous, stirring constantly until the liquid is fully absorbed and the couscous is light and fluffy.
  6. Combine the couscous with the vegetables, add in the dal, and distribute evenly when serving.
  7. Top with greek yogurt dressing once served 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.

Strawberry Chia Seed Pudding

Strawberry Chia Seed Pudding

Strawberry Chia Seed Pudding is a light dessert or breakfast that you can serve with fresh fruit such as strawberries, blueberries, or bananas. If you’re serving this for breakfast, top with some granola or toasted coconut flakes if desired. Chia seeds are rich in magnesium, 

Roasted Oyster Mushroom & Veggie Plate

Roasted Oyster Mushroom & Veggie Plate

Roasted Oyster Mushroom & Veggie Plate with wild rice makes for a balanced and hearty meal that is sure to impress any dinner guest. Oyster mushrooms are a good source of fiber, and protein, and have a variety of vitamins and minerals, not to mention, 

Baba Ganoush

Baba Ganoush

Baba Ganoush is an irresistibly delicious dip made with roasted eggplant. Hummus doesn’t hold a candle to the rich & creamy flavor of baba ganoush! Make this dip as an appetizer or side for a get-together, it’s sure to be a crowd favorite. Serve alongside pita and vegetable crudité.

Ingredients

Serves: 8-10 Time: 65 minutes

Baba Ganoush

  • 2 lbs medium eggplants
  • 1/4 cup tahini
  • 1/3 cup olive oil, plus extra
  • 3 garlic cloves, peeled & minced
  • 2-3 Tbs lemon juice
  • 1/4 tsp ground cumin
  • 3/4 tsp salt, or to taste
  • For garnish: a dash of paprika, a drizzle of olive oil, olives, and minced flatleaf parsley

Directions

  1. Begin by preheating the oven to 450ºF.
  2. Then, line a large, rimmed baking sheet with parchment paper or a nonstick slip baking pad
  3. Next, halve the eggplants down its length and brush the interior (cut) sides lightly with olive oil.
  4. Place the eggplant in the prepared pan with the cut sides down and place them in the oven.
  5. Roast eggplant for about 35-40 minutes, until the cut side is tender.
  6. Once cooked, remove the eggplant from the oven and allow it to cool. Once cool, flip the eggplant and scoop out the interior into a mesh strainer over a mixing bowl, and discard the skin.
  7. In the strainer, pick out any excess eggplant skin and use the back of a spoon to push out excess moisture. Then, allow the eggplant to rest for a few minutes in the strainer, draining any additional moisture.
  8. Empty out the bowl underneath the strainer and wipe it out. Then transfer the drained eggplant into the bowl. Mix in the garlic and lemon juice to the eggplant and stir with a fork or whisk until the eggplant is thoroughly combined and has softened.
  9. Next, add the tahini and stir. While stirring, slowly drizzle in the olive oil.
  10. Continue to stir until the mixture is pale and creamy, and use a fork to break up any leftover chunks of eggplant.
  11. Season with salt and cumin. Taste and adjust seasoning as desired, such as more salt or lemon juice for a more tart dip.
  12. Transfer the baba ganoush to a serving bowl and top with a light drizzle of olive oil, olives, parsley, and paprika. Serve and enjoy!

Store leftovers in the refrigerator in an airtight container for 3-4 days.

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.

Spring Couscous & Veggies

Spring Couscous & Veggies

Spring Couscous & Veggies with fresh seasonal vegetables and greens makes for a refreshing meal for lunch or dinner. Mix and match with different vegetables such as carrots, turnips, cauliflower, or broccoli. Try pairing it with your favorite dressing as well for another layer of 

Chickpea Bulgur Wheat Bowl

Chickpea Bulgur Wheat Bowl

Chickpea Bulgur Wheat Bowl is a quick & nutritious fix for dinner or you can make up a batch to enjoy for lunch throughout the week. Bulgur wheat comes from cracked whole-grain kernels and is rich in fiber and may protect your heart health. Ingredients 

Veggie Beans & Toast

Veggie Beans & Toast

Veggie Beans & Toast makes for an easy & nutritious weekend breakfast if you’re low on ingredients but want to make something filling to start your day. This recipe is delicious & easy to make even without the added veggies.

Ingredients

Serves: 2-3

Veggie Beans & Toast

  • Sliced bread (1-2 slices per person)
  • 1 can black beans, drained & rinsed
  • 1 can diced tomatoes, drained & rinsed
  • 1/2 cup vegetable stock
  • 1 small onion, small diced
  • 1 small bell pepper, small diced
  • 2 garlic cloves, minced
  • 1/2 yellow squash & zucchini, finely chopped
  • Salt & black pepper to taste
  • 1 tsp paprika
  • 1/2 tsp chili powder
  • 1 tsp ground mustard
  • 1/2 tsp ground thyme
  • 1/2 tsp ground sage
  • 1 Tbs olive oil

Directions

  1. Begin by preparing your vegetables and set aside.
  2. Then drain & rinse the black beans and tomatoes in a colander.
  3. In a large skillet, heat the olive oil on high heat.
  4. Once hot, begin sautéeing the garlic for 1-2 minutes or until fragrant.
  5. Then, add in the onion, bell pepper, zucchini & squash.
  6. Cook the vegetables together for 7-10 minutes on medium high heat, then add the seasonings.
  7. Next, add the black beans and tomatoes and vegetable broth.
  8. Allow the mixture to reach a low boil, then reduce to low and simmer together for about 10-15 minutes or until vegetables are softened.
  9. Meanwhile, begin toasting your slices of bread.
  10. Taste and adjust seasoning as desired.
  11. Serve beans & veggie mix over toast 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.

Citrus Mint Mocktail

Citrus Mint Mocktail

Sit back & relax under the sun with a Citrus Mint Mocktail! This beverage is crisp and refreshing for Spring or Summertime. This recipe is super easy to make and is absolutely delicious without all the process sugars or concentrated ingredients. Ingredients Serves: 2 Citrus 

Sausage & Veggie Sheet Pan Roast

Sausage & Veggie Sheet Pan Roast

Sausage & Veggie Sheet Pan Roast makes for a quick & easy dinner after a long day or if you’re on a budget. We made this dish vegan by using Beyond Meat’s Hot Italian Sausage, but you can use regular Italian-style pork sausage if you’re