Quick

“Simple is as simple does,” said Forrest Gump, and when it comes to cooking, I heartily agree. This drizzle is a perfect example of FASS in action. This is the little black dress of condiments—appropriate in almost any situation. What it really comes down to is lemon zest, basil, and lemon juice, and zingo, you have a condiment that brightens and brings out the flavor in anything you put it on top of—veggies, chicken, fish, whatever. But it isn’t just packed with flavor, it’s also loaded with cancer-fighting properties, including anti-inflammatory agents in the basil and antioxidants in the lemon.

The flavors in this wonderful chutney make it a good choice for brightening just about any dish.

Move over, Hoover. The finest vacuum we know, capable of getting a whole load of nasty stuff out of your system in a jiffy, is none other than pineapple. It contains a host of enzymes, including bromelain, which helps dissolve the mucus buildup that’s so common with lung issues. It even aids in flushing fat from the body. (Liposuction in a glass. Who knew?) As for the taste, it pops like fireworks—or like the grand finale in this smoothie, due to the addition of ginger and mint. This great, refreshing smoothie is good for anyone, with just one caveat: If you have a sensitive mouth or throat issues, omit the ginger to avoid irritation. If you have a sensitive stomach, cut the amount of pineapple to two cups and add an additional banana.

Both papaya and pineapple have a lot of enzymes that aid digestion. If you’re having digestive difficulty, drinking some of this smoothie before a meal will help lessen bloating and indigestion.

A lot of people wonder why adding healthy items like flaxseeds to a decent-tasting smoothie destroys the taste. The answer is that the smoothie recipe didn’t take into account the items you’d want to add. The normal fix is to add a ton of sweetener, but I don’t agree with that approach, especially in recipes for cancer patients. But the berry blast of this smoothie plays well with the vital flax and whey. The abundant antioxidants make this smoothie one for the books.

Coconut and mango in one drink? Yum! Coconut is one of those foods that tastes so amazing, you can’t possibly believe it’s also good for you. It’s kind of like waking up to find out that chocolate is guaranteed to grow back your hair and help you run a seven-minute mile. Coconut milk and coconut oil, which is a variation in this recipe, both contain lauric acid. Guess what else contains lauric acid? Mother’s milk. And like that most elemental of foods, the lauric acid in coconut milk and oil has antiviral and antibacterial properties. And as for fat, although coconut contains saturated fat, it’s assimilated better by the body because it’s vegetable based, not animal based (like butter). But forget all the science for a moment. You want to do the happy dance? Drink this.

When I was a kid, nothing could compare to hearing the jingling bells of the ice cream man; it meant I got a Creamsicle. Looking for that taste again and to create something kids would adore, I came up with this recipe. One note: If you have a sensitive mouth or throat issues, omit the ginger to avoid irritation.

There’s this old restaurant called Field’s near where I used to live in Baltimore. Every town has a place like this—or at least used to—with a soda counter, red plastic stools, and sweet-and-sour elderly waitresses in pink candy striper outfits. Going to Field’s was like making a pilgrimage, except instead of seeking wisdom we desired to attain the perfect milkshake. I think this smoothie gives Field’s a run for its money—without creating the world’s largest sugar spike. A little almond butter is the secret ingredient, creating a creamy goodness that will make you want to twirl around in your seat.

I’ve been playing with ginger in its various forms for years. From an Ayurvedic (traditional eastern Indian medicine) perspective, ginger “fires” the body’s digestive hearth, to make the stomach and colon more efficient in metabolizing food. Here I’ve combined ginger with cinnamon’s round, sweet flavor to create a modified Chai tea with some great health benefits. Cinnamon regulates blood sugar, while both ginger and cinnamon contain tumor inhibitors. This tea is a great way to wake up both your taste buds and your tummy.

You may have heard the slogan “You’ve tried the rest; now try the best.” That’s the way I feel about this tea recipe. It was developed ages ago by the fantastic folk at the Commonweal Cancer Help Program, a renowned retreat for patients and caregivers, and they’ve been very kind in allowing me to share their recipe with you. When I am cooking at Commonweal, I often make about six quarts a day so I’ll have some on hand for anyone who comes through the door, and still, it’s never enough. The blend of ginger, cloves, cinnamon, and cardamom is like a backrub in a cup. It turns me into absolute mush, it’s so good.

My mentor, Annemarie Colbin, is both a pioneer in the field of nutrition and healing and an extremely generous woman. The founder of the cooking school I attended, the Natural Gourmet Institute for Health and Culinary Arts, Annemarie has a PhD in nutrition and is the author of Food and Healing, considered a bible among chefs who believe in using food to support health. She’s graciously allowed me to use this recipe from that book; it’s a stress-relieving elixir that’s a calmative in a cup. The only thing I’ve done is add a little ginger and cinnamon. For those days when you need a hug pronto and there’s no one around to soothe your nerves, this kudzu concoction will do the trick.

These wraps are a quick, healthy pick-me-up. When people ask me “Why curried hummus?” I always answer “Why not?” Curry is one of my favorite spices to use, and doubly so if I’m working with folks dealing with cancer. Turmeric and its subcomponent, curcumin, are common curry ingredients that have tumor-inhibiting and appetite-stimulating properties. Here I’m using hummus to transport the curry because it’s a great canvas that blends well with spices and veggies. The pinwheel turns this into a simple finger food, easy to prep, grab, and go. And if you’re wondering why I added mango, just take a bite. And another. And another …

Quinoa (pronounced “KEEN-wa”) is its own little ecosystem, containing all of the essential amino acids that we must obtain through the diet. Put another way, quinoa brings some good nutrients to the table that the body needs to begin repairing itself. Its mild taste makes it a perfect starting point for building a pilaf, which is a Middle Eastern food fest. Pilafs are by definition seasoned dishes, and in this case all of the aromatics have great anticancer properties. About the only thing missing from this exotic, exciting dish is a belly dancer. If only I hadn’t misplaced those tiny finger cymbals …

Surprisingly, this couscous recipe has its origins in Italy. I was in Sicily, deep in the land of linguini, when out came couscous as part of our meal. “Couscous?” I thought. “That’s Moroccan, not Italian.” Well, it turns out that every invading army passing through Sicily left a bit of its cuisine behind. And couscous, despite the exotic name, is actually a tiny, beadlike pasta. I love it because it’s easy to prepare—no huge pots of boiling water necessary, just a little steam or hot broth and, in 10 minutes, voila! It’s also so soft and delicious in the mouth, like a gentle massage. Pistachios are my secret ingredient here. Most people think of them as something you only see at a ballgame or in ice cream, but their buttery texture, great vitamin content, and wonderful pale green coloring make them a great choice anytime. I love to put a dollop of Sweet and Savory Yogurt (page 189) on top of this dish. This recipe works beautifully with a drizzle of Moroccan Pesto (page 186).

In Celtic folklore, the walnut tree—and the nuts that fall from it—are associated with an unrelenting passion for all of life’s challenges. Maybe that’s why I’m so crazy for this treat. Or maybe it’s just because I love crunchy maple treats. Someone laughingly said that these delicious nuts are like peanut brittle without the chewy toffee grout. All I know for sure is that this is a delight for those who gravitate toward crispy snacks. Plus, walnuts have so many nutritional benefits. In addition to being high in omega-3s, they’re heart-healthy and may even help slow memory loss. So don’t be shy about eating these straight up, or sprinkle them on cereal, salad, or anything you like for extra flavor and crunch.

Sometimes I think that if we could get cars to run off almonds, you wouldn’t need more than a handful to go from San Francisco to L.A. Yeah, they have that much energy—twenty nuts are more than enough to get most people I know through a hunger rush—and they’re nutrient dense, so the body can put every calorie to work. It’s really easy to prep up a whole bunch of these; all it takes is a little olive oil, some seasoning, and a few minutes in the oven and they’re ready to rock. I often tell my clients to leave little bowls of these around the house so they’re constantly tempted to grab a healthy nibble.

Some people prefer oatmeal, but I’ve always been a creamy buckwheat fan. It was my mom’s go-to food when I didn’t feel well as a kid, and ever since, its taste has sent me to a good place. Despite its name, buckwheat doesn’t contain a shred of wheat—and it’s gluten free. For people whose nutritional status is compromised, that can be really important, because gluten sensitivity can cause stomach problems and intestinal problems, including an inability to properly absorb much-needed nutrients.

The tall, stalk-like plants that millet comes from are lush, and in the field, the variety sometimes called broom corn millet resembles acre after acre of swaying pussy willows. Whole millet looks a lot like quinoa, and also like quinoa it’s both gluten free and a great protein source. It cooks up plump and creamy in this recipe, and with the compote and almonds, it makes for a delightful breakfast or anytime pick-me-up.

Polenta is the frequent flier of the cornmeal set. Just about anywhere there’s an airport, you’re likely to find some version of this staple. Hungarians call it puliszka, the Turks call it mamalika, and us Americans—well, we just call it grits. Polenta is fabulous to work with because it morphs itself amiably into so many settings. I’ve seen it prepared with tomato sauce, different cheeses, various oils, garlicky greens, you name it. This version is somewhat similar to oatmeal (think thin oatmeal, not the stuff that doubles as wallpaper paste) using Magic Mineral Broth to add taste and nutritional value far beyond what you’d get with plain water.

Sometimes I feel like the United Nations is meeting in my kitchen. This time around it’s India and Lebanon at the table. It sounds exotic, but this is really just a nice, simple hummus (that’s the Lebanese part) with a zingy curry buzz (hello, Sri Lanka). Chickpeas are rich in protein and essential amino acids for keeping the body strong, while the sesame seeds in the tahini have high levels of anticancer phytochemicals; and since the seeds are ground into a paste, they’re easy to digest.