Delicious Recipes from ELLICSR Kitchen

13/03/2018  |  Events |  Posted by: Jessica Lopatka

It’s nutrition month, and we want to share with you some of the amazing recipes that were developed by The Princess Margaret’s ELLICSR Kitchen Program.
 
On the third Thursday of each month, the ELLICSR Kitchen Program offers nutrition and cooking demonstration classes. These classes are open to everyone looking to gain knowledge about cooking well for someone who has been affected by cancer. Cancer patients, family members, friends, caregivers, and hospital staff are all welcome. If you can’t make it out to the classes in person, the ELLICSR Kitchen Program also live streams the class through their YouTube channel and posts their recipes online.
 
Being able to eat healthy and use your diet to manage symptoms and side effects are two of the most important aspects of this program. Cancer patients could suffer from side effects such as nausea, appetite loss, taste changes, sore throat and bloating. The ELLICSR Kitchen Program is designed to use simple, cost-conscious cooking techniques making it as accessible as possible for people with a wide range of skills and budget.

This week's feature recipe is Pulled Orange Chicken Avocado Toast.

Skill Level Easy
Preparation Time 10 Minutes
Total Time 25 Minutes
Servings 4
Cost Per Serving $2.01
 

Ingredients

1 Chicken Breast (boneless and skinless)
2 cups Chicken Stock (low sodium)
1 Orange, juice & zest (about 6 tablespoons of juice)
2 cloves Garlic, smashed
1 tbsp Honey
1 tbsp Butter (optional)
1/2 Avocado, thinly sliced
2 pieces Whole Grain Bread or Flatbread (recipe below)
 
Fennel Yogurt Flatbread
1/2 cup Plain Yogurt
3/4 cups Spelt Flour (or substitute with any flour)
1 tsp Toasted Fennel Seeds, lightly crushed
1/2 tsp Baking Powder (don't add if using self-raising flour)
1/4 tsp Sea Salt
 

Directions

  1. Place the chicken, stock, orange juice and zest and garlic in a small sauce pot. The liquid should cover the chicken by about an inch.
  2. Over medium heat, bring liquid up to a simmer, reduce heat to medium low and poach chicken for about 15 minutes or until the thickest part of the chicken reads 165 degrees F on a cooking thermometer.
  3. Once the chicken is fully cooked, remove from the pot and set aside on a plate. Once cool enough to handle, use two forks to shred the chicken into smaller pieces.
  4. Turn the heat up to medium, add the honey and butter to the pot and simmer until the liquid reduces by half. Remove from the heat, skim off any foam and add the shredded chicken back to the reduce sauce.
  5. Top a toasted piece of whole grain bread with avocado slices and some of the shredded chicken and serve. Or use shredded chicken to top a salad or any of your favorite recipes.
  6. Flatbread: To make your own flatbread, add the yogurt, flour, fennel seeds, baking powder and salt into a bowl and mix until combined. Turn out onto a clean cutting board and knead by hand until it resembles a smooth ball of dough.
  7. Divide into 4 pieces, sprinkle with flour, roll out with a pin until about 1/8 inch thick. Cook over a grill or pan about 2 minutes per side.

Nutrition

NFT Image for Pulled Orange Chicken Avocado Toasts

Remember to follow food safety rules when cooking chicken. Do not rinse raw poultry or meat as it can spread bacteria around your kitchen. Prepare your poultry and meat on a cutting board seperate from other foods. And always cook chicken to an internal temperature of 185 F (85 C) for a whole chicken, or 165 F (74 C) for pieces or chicken burgers. Make sure the juices run clear. Use a food thermometer to be absolutely sure meat is fully cooked.

How long does chicken keep? Cooked chicken should be eaten within 3 or 4 days when stored in the fridge or 3 months in the freezer. Most raw chicken should be cooked within 2 or 3 days. Ground chicken should be used right away; it should only be kept for 1 or 2 days at the most.

Curious to know more? Visit the Patient and Family Library on the main floor at Princess Margaret Hospital, and pick up "Food Safety for Patients with Weakened Immune Systems".



 
Skill Level Easy
Preparation Time 15 Minutes
Total Time 35 Minutes
Servings 4
Cost Per Serving $1.66
Recipe of Red Onion and Goat Cheese Tofuttata


Ingredients

500g Silken Tofu (or use medium tofu for a firmer texture)
1/2 cup Coconut Milk
1/2 tsp Turmeric
2 tbsp Cornstarch
1/2 tsp Sea Salt and Fresh Ground Black Pepper

Filling
1 medium Red onion, sliced
1/2 cup Goat Cheese (Or vegan cheese), crumbled
2 tbsp Balsamic Vinegar
1 tbsp Olive Oil
3 sprigs Fresh Thyme


Directions

  1. ​Preheat the oven to 400 F.
  2. In a sauté pan over medium heat, add oil. Add sliced onions and cooked for two minutes. Add balsamic vinegar and thyme, cook another two minutes until most of the vinegar has reduced.
  3. In a blender combine the tofuttata ingredients until smooth.
  4. If you are using a non-stick pan, pour directly into the pan with the onions. Or you can line a pie pan with parchment paper and bake in that.
  5. Top with goat cheese (or vegan cheese). Bake for about 30 to 40 minutes until the center has firmed up and golden brown.

Nutrition

Image of NFT for Red Onion and Goat Cheese Tofuttata

When your appetite is low, try eating whatever you want, whenever you want. Eat breakfast foods at supper time if that is appealing. For example, have cereal and milk or scrambled eggs. You can even try our rendition of a frittata made with tofu for an alternative to eggs.

Tofu is made from soy, which is a heart healthy food and can add protein to your diet. For breast cancer survivors, having about 2 servings of minimally processed soy products a day is safe to consume. A serving can include 125 mL (½ cup) of edamame (cooked soybeans), 60 mL (1/4 cup) of soy nuts, 175 mL (¾ cup) of tofu or 250 mL (1 cup) of soymilk.

Recent studies now show that women who have had estrogen-sensitive breast cancers do not need to avoid soy. It's important to talk to your doctor if eating soy foods is right for you.

 
Skill Level Easy
Preparation Time 15 Minutes
Total Time 1-6 hours (for stock)
Servings 6
Cost Per Serving $2.58
Recipe of Red Onion and Goat Cheese Tofuttata


Ingredients

1 Whole Chicken (or you can use pieces, bone-in for better flavor)
2 cups Leeks, cleaned and roughly chopped
3 cloves Garlic
1 tbsp Ginger
1/2 cup Pearl Barley
1 tbsp Olive Oil
To Taste Sea Salt and Fresh Ground Black Pepper

Avocado Cashew Cream
1 Ripe Avocado
1/2 cup Cashews, soaked in warm water
1 Lime, juice and zest
2 tbsp Olive Oil or Avocado Oil
1/4 cup Cilantro or Parsley
1/2 tsp Sea Salt and Fresh Ground Black Pepper


Directions

  1. In a large pot, add your chicken (or pieces). Cover chicken with water until it reaches about 2 inches above (or about 8 cups).
  2. (optional) For extra flavor, you can add extra pieces of onion, carrot, leek tops or bay leaf.
  3. Bring to a boil, cover, and reduce the heat to simmer. Cook for about one hour or until the chicken easily falls off the bone. Carefully remove chicken and transfer to a dish. Allow to cool before separating the meat from the bones. to 6 hours. Top up with extra liquid as needed.
  4. If you want a more flavourful broth, return the bones to the stock and continue to simmer with the lid on for up to 6 hours. When ready, use a sieve to strain out the stock into a heat proof container.
  5. For the Avocado Cream, soak your cashews in boiling water for at least 30 minutes. Add cashews with remaining ingredients. Blend, adding a little water at a time until it reaches a consistency similar to thin yogurt.
  6. To finish your soup, in a soup pot over medium heat, add 1 tbsp of olive oil. Add leeks, garlic and ginger and cook for about 5 minutes. Add your cooked chicken, cover with stock, add barley and simmer for about 30 minutes. Once barley is cooked, remove from the heat and stir in your avocado cream.


Nutrition

Nutrition-Chart-1.jpg
  • If you have a small appetite, feel full quickly, or you're losing weight, it's a good idea to choose foods and fluids that are high in calories and protein. A soup made with high quality protein and healthy fats is a good way to make every bite count.
  • Avocados are mostly fat, but the type of fat in avocados is heart-healthy. Two-thirds of the fat in avocados is in the form of monounsaturated fat, the same type found in olive oil. Monounsaturated fats can help lower overall inflammation and "lousy" LDL cholesterol and increase "healthy" HDL cholesterol, reducing the risk of heart disease. 
  • Salt contains sodium, a mineral that most of us get too much of. It can be difficult to avoid because sodium levels in packaged foods and restaurant meals are often high. Too much sodium can raise blood pressure and increase risk of heart attack and stroke. Try cooking at home more often and replace salt with herbs, spices and lemon for flavour.