Chop & Chat with Max
and Nat
DIGITAL COOKBOOK FEATURING RECIPES FROM THE SMILOW CANCER HOSPITAL WEBINAR SERIES
Cranberry Flax Pumpkin Bread
12 servings (1 slice or 1 muffin) Up to 90 minutes
INGREDIENTS
Canola Oil Spray
1/2 CUP
Whole Wheat Flour
1/2 CUP
All Purpose Flour, unbleached
1/2 CUP
Ground Flaxseed
2/3 CUP
Light Brown Sugar, packed
1 TSP
Baking Soda
1/2 TSP Salt
2 Eggs, large
1 CUP
Canned Pumpkin Puree
1/4 CUP
Canola Oil
1/2 CUP
Applesauce, unsweetened
1/4 CUP
100% Apple Juice
1/2 TSP
Ground Cinnamon
1/2 TSP
Ground Ginger
1/2 TSP
Ground Nutmeg
1 CUP
Dried Cranberries
Scan the QR code or click here to watch the episode featuring this recipe.
DIRECTIONS
1. Preheat oven to 350 degrees F.
2 Lightly coat 8x4 loaf pan with canola oil spray and set aside.
3. In a large mixing bowl, combine flours, flaxseed, sugar, baking soda, and salt, and set aside.
4. In a medium bowl, lightly beat eggs.
5 Whisk in pumpkin, canola oil, applesauce, apple juice, cinnamon, ginger, and nutmeg. Stir in cranberries.
6. Add wet ingredients to dry ingredients, mixing until dry ingredients are incorporated into the batter. Do not beat or overmix
7. Pour batter into prepared pan.
8. Bake for 50-60 minutes, until a wooden toothpick inserted into the center comes out clean. Cool on a wire rack.
NOTES
For muffins, add batter into lined muffin tins and bake at 350 degrees F for 20 minutes.
Recipe courtesy of The American Institute for Cancer Research (AICR).
Dill Potato Salad
6 servings Up to 30 minutes
INGREDIENTS
Potatoes
2 pounds
Red Potatoes, quartered
¼ TSP
Salt
¼ TSP
Pepper
1 TBSP
Apple Cider Vinegar
Dressing
2 TBSP
Dijon Mustard
2 cloves
Garlic, minced
3 TBSP
Red Wine Vinegar
1 TBSP
Apple Cider Vinegar
3 TBSP
Extra Virgin Olive Oil
¼ CUP
Dill, fresh, chopped
Garnish ½ CUP
Green Onion, thinly sliced
Scan the QR code or click here to watch the episode featuring this recipe
DIRECTIONS
1. Place the cut potatoes into a large pot of cold water. Put the pot over high heat and cover. Bring to a boil and cook potatoes until fork tender, about 10-15 minutes Drain the potatoes and return to the pot
2. Add the salt, pepper, and 1 tablespoon apple cider vinegar to the potatoes, place the lid on the pot, and gently shake to combine. Remove the lid and set aside.
3 While the potatoes are cooking, whisk together the dressing ingredients and set aside.
4. Once potatoes have cooled, transfer to a serving bowl or platter. Add the dressing and stir to combine.
5. Garnish with green onions just before serving.
NOTE
Baby yellow potatoes also work well.
Fruit Salsa Bowl
8 servings 15 minutes
INGREDIENTS
2
Kiwis, peeled and diced 1
Golden Delicious Apple, peeled and diced
16 ounces
Strawberries, diced
1 TBSP Honey 1
Lime, zested and juiced
2 TBSP
Strawberry Preserves
2 CUPS
Greek Yogurt
3 TBSP Slivered Almonds
Scan the QR code or click here to watch the episode featuring this recipe.
DIRECTIONS
1. In a medium bowl, mix together the kiwi, apple, strawberries, honey, lime juice, and strawberry preserves.
2. Divide ¼ cup of yogurt into a small serving bowl.
3. Top the yogurt with ½ cup of fruit salsa and 1 teaspoon of almonds.
NOTE
Melons, raspberries, and blueberries also make for great additions
Homemade BBQ Sauce
8 servings 15 minutes
INGREDIENTS
1 - 6-ounce can
Tomato Paste
2 TBSP
Apple Cider Vinegar
3 TBSP Worcestershire Sauce
1 TSP Smoked Paprika
1 TSP Garlic Powder
1 TSP Onion Powder
½ TSP Chili Powder
¼ TSP Salt
2 TBSP Maple Syrup ½ CUP Water
Scan the QR code or click here to watch the episode featuring this recipe.
DIRECTIONS
1. Pour all ingredients into a small sauce pan. Whisk to combine.
2. Place sauce pan over medium-low heat and cook, stirring occasionally, until slightly thickened, about 15 minutes.
NOTE
For a thinner consistency more water can be added. This BBQ sauce will keep for up to 1 week in the refrigerator.
Lavender London Fog
1 serving 15 minutes
INGREDIENTS
1 CUP
Earl Grey Tea, decaf, brewed
2 TBSP
Whole Milk, steamed
1 TSP Vanilla Extract
1 TSP Lavender Syrup
DIRECTIONS
1. Pour brewed Earl Gray tea into a mug.
2 Mix the steamed milk and vanilla extract together and pour over the brewed tea into the mug.
3. Add the lavender syrup into the mug and stir.
Scan the QR code or click here to watch the episode featuring this recipe.
NOTES
If you can’t find lavender syrup, add 1 bag of lavender tea while steeping the Earl Gray tea
Use the tools you have on hand to steam or froth the milk. If you don’t have a frother, you can heat the milk in a pan on the stove top or in the microwave.
Oven Baked BBQ Chicken
4 servings 40 minutes
INGREDIENTS
4 each Chicken Thighs, bone in, skinless
2 teaspoons Olive Oil
1/8 teaspoon Salt
½ teaspoon Black Pepper BBQ Sauce (see separate recipe)
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DIRECTIONS
1. Preheat oven to 450F.
2. While the oven is preheating, prepare the Homemade BBQ Sauce and set aside.
3 Line a rimmed baking sheet with foil Alternatively, you can place a roasting rack on top of your lined pan.
4. Toss the chicken thighs with oil, salt, and pepper, and place on the prepared baking sheet.
5. Bake chicken for 20 minutes. Remove from the oven and brush with BBQ sauce Return to oven and bake for an additional 10 minutes.
6. Remove from the oven and brush with the remaining BBQ sauce using a clean utensil. Return to the oven and bake until the chicken reaches an internal temperature of 165F, about 5 to 10 more minutes.
NOTE
If desired, chicken can be cooked on the grill. Cooking time on the grill will be approximately the same on medium-high heat. To avoid burning the chicken and the sauce, utilize a copper grill mat.
Oven Fried Chicken Tenders
4 servings 15 minutes
INGREDIENTS
1 CUP
Breadcrumbs, whole wheat
3 TBSP
Parmesan Cheese, grated
1/4 TSP
Garlic Powder
1/4 TSP
Thyme, dried
1/4 TSP
Kosher Salt, to taste
Black Pepper, ground
2 Large Eggs, beaten
1 LB
Chicken Breasts (about 2), boneless and skinless
Cayenne Pepper, pinch (optional)
Scan the QR code or click here to watch the episode featuring this recipe.
DIRECTIONS
1. Gather all ingredients and equipment. Preheat oven to 400°F (200°C).
2. Mix bread crumbs with the parmesan, garlic powder, thyme, salt, pepper, and cayenne.
3 Place eggs and bread crumb mixture in 2 separate shallow dishes.
4. Pat chicken dry and cut each chicken breast into "thumb sized" pieces or strips/tenders.
5. Run the strips through the egg to coat it lightly and hold the chicken over the liquid to let any excess fall back into the bowl.
6. Lay the strips in the bread crumbs, turn it over and press it into the breading to evenly coat Shake excess crumbs off chicken.
7. Place the chicken on a baking pan or baking rack and then place in oven.
8. Bake for 10-15 minutes or until the internal temperature reaches 165°F (74°C)
NOTE
Try with Chop & Chat’s Homemade Barbecue Sauce or Ranch Dressing for a dipping sauce.
No Bake Chocolate & Peanut Butter
Date Bars
12 servings 30 minutes
INGREDIENTS
1 CUP
Medjool Dates, pitted
1/2 CUP
Natural Peanut Butter
1 CUP Oats
1/2 CUP Peanuts
1/4 CUP
Dark Chocolate Chips
DIRECTIONS
Scan the QR code or click here to watch the episode featuring this recipe
1. Place pitted dates into a food processor and blend until smooth
2. Add peanut butter and blend into the dates until incorporated.
3. In a large mixing bowl, combine oats, peanuts, and dark chocolate chips together.
4 Add the peanut butter and date mixture into the large bowl and mix to combine. You may need to use your hands to really mix everything together.
5. Transfer the mixture into an 8x8 baking dish lined with parchment paper, and press down to flatten.
6 Cover with parchment paper and refrigerate for 1520 minutes.
7. Remove from the refrigerator once firm and slice into 12 bars.
NOTES
If you do not have a food processor, a blender may help break down the dates.
Store in the refrigerator for up to 7 days or freeze for up to 6 months.
Purple Cabbage & Carrot Slaw
8 servings Up to 30 minutes
INGREDIENTS
¼ CUP Red Wine Vinegar
1 TBSP Dijon Mustard
1 TBSP Honey
2 TBSP Olive Oil
¼ TSP Salt
½ TSP
Ground Black Pepper
1 TSP Garlic Powder ½ HEAD
Purple Cabbage, thinly sliced
2 each Carrots, peeled and shredded
¼ each Red Onion, thinly sliced
Scan the QR code or click here to watch the episode featuring this recipe.
DIRECTIONS
1. In a small bowl, whisk together the vinegar, mustard, honey, olive oil, salt, pepper, and garlic powder. Transfer to a large mixing bowl.
2 To the mixing bowl, add the prepared cabbage, carrots, and red onion. Toss to thoroughly coat in the dressing.
3. The slaw can be enjoyed right away, but it will be best if the flavors can blend for at least 30 minutes.
NOTE
This recipe is a great opportunity to use a pre-shredded bag of cabbage or other slaw. Some stores may list purple cabbage as red, but they’re actually the same thing!
Ranch Dressing
11 servings 5 minutes
INGREDIENTS
3/4 CUP
Yogurt, Greek, Low-fat
1/4 CUP
Sour Cream, Low-fat
1/3 CUP
Buttermilk
1 TSP Apple Cider Vinegar
3/4 TSP Sugar
1 1/2 TSP
Garlic Powder
1 TBSP
Parsley, dried
1 1/2 TBSP
Chives, dried
1 TSP
Onion Powder
1/4 TSP
Salt
DIRECTIONS
1. Gather all ingredients and equipment.
2. In a large mixing bowl, combine all ingredients and mix well.
3 Refrigerate until ready to use
Scan the QR code or click here to watch the episode featuring this recipe.
NOTE
Adding all ingredients into a glass jar not only allows for easy mixing (just put the lid on and shake!), but there’s minimal clean-up and the dressing is ready to store in the refrigerator.
Shrimp & Pineapple Stir Fry
4 servings Up to 30 minutes
INGREDIENTS
For the Sauce:
3 TBSP
Soy Sauce, low sodium
â…“ CUP Water
1 TBSP Rice Wine Vinegar
2 TSP Cornstarch
1 TBSP Brown Sugar
¼ TSP
Red Pepper Flakes (optional)
For the Stir Fry:
2 TSP Sesame Oil
1 Pound Shrimp (raw), peeled and deveined
1 Each Onion, chopped
1 Each Red Bell Pepper, chopped
1 Head Broccoli, chopped
1 Each Carrot, chopped
2 Cloves Garlic, minced
1 TBSP Ginger, grated (or 1 TSP ground ginger powder)
1 CUP Pineapple, chopped
¼ CUP Peanuts, roasted, unsalted
DIRECTIONS
1 Gather and prep all ingredients and equipment
2.Whisk together the sauce ingredients in a small bowl. Set aside.
3.Heat 1 teaspoon of sesame oil in a large sauté pan or wok over high heat. Add the shrimp and cook until pink and opaque, about 3-5 minutes Remove shrimp to a bowl
4 Add the remaining 1 teaspoon of sesame oil to the pan Add the onion and bell pepper. Continuously stir as the pan will be very hot. Cook until slightly browned, about 1 minute.
5.Add the broccoli and carrot and continue to stir. Cook until slight browned, about 2 minutes
6 Add the garlic, ginger, and pineapple Cook until pineapple is slightly browned and garlic and ginger are fragrant, about 1-2 minutes.
7.Pour in the sauce and stir to incorporate. Cook until slightly thickened, about 1-2 minutes.
8 Return the shrimp to the pan and allow to reheat
NOTE
Instead of the fresh onion, pepper, broccoli, and carrot, you can use one 16 oz bag of frozen stir fry mix You can also use frozen pineapple chunks The peanuts can be substituted with sesame seeds
9 Garnish with peanuts and serve on its own or over grain of choice. Scan the QR