Cancer and Essential Fatty Acids - Dr. Weil's Daily Tip

Cancer and Essential Fatty Acids - Dr. Weil's Daily Tip

Oh yeah?

Jícama-Apple Slaw

runchy jicama and apple plus oranges and avocado combine in this crisp and refreshing dairy-free slaw

INGREDIENTS

• 1/3 cup packed chopped fresh cilantro, plus leaves for garnish
• 2 tablespoons chopped fresh mint, plus leaves for garnish
• 1-2 tablespoons minced jalapeño pepper
• 1 teaspoon sugar
• 3/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/4 cup lime juice
• 1/3 cup extra-virgin olive oil
• 1 1-pound jà cama, (see Note)
• 1 tart green apple, cored (not peeled)
• 2 navel oranges
• 2 avocados, diced

PREPARATION

1. Place 1/3 cup cilantro, 2 tablespoons mint, jalapeño to taste, sugar, salt, cumin and lime juice in a food processor. Process until finely chopped, about 30 seconds, stopping once to scrape down the sides. With the motor running, add oil through the feed tube in a slow, steady stream until the dressing is well combined. Transfer the dressing to a large bowl. Do not clean the processor, but change to the shredding disk.
2. Using a small, sharp knife, carefully peel jcama, making sure to remove both the papery brown skin and the layer of fibrous flesh just underneath. Cut the jcama and apple into pieces that will fit comfortably through your processor’s feed tube. Shred the jcama and apple in the processor. Add to the bowl with the dressing.
3. Using a sharp knife, remove the peel and pith from the orange. Working over the bowl with the slaw (to catch any juice), cut the orange segments from the surrounding membranes, letting them drop into the bowl. Squeeze any remaining juice into the slaw. (Discard membranes and peel.) Add avocados; gently toss to combine. Serve immediately, garnished with cilantro and mint leaves.

TIPS & NOTES

• Note: JÃ cama is a round root vegetable with thin brown skin and white crunchy flesh. It has a slightly sweet and nutty flavor and can be found in the produce section from November to May.

NUTRITION

Per serving: 288 calories; 20 g fat (3 g sat, 10 g mono); 0 mg cholesterol; 29 g carbohydrates; 3 g protein; 8 g fiber; 296 mg sodium; 584 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Fiber (32% dv), Potassium (17% dv).

1 Carbohydrate Serving

Exchanges: 2 fruit, 4 1/2 fat

Lemon Verbena Cheesecake

With its exquisite lemon-oil fragrance, lemon verbena adds a sophisticated accent to a creamy vanilla cheesecake. Lemon verbena is also a perfect complement to strawberries. A generous quantity of fruit and a slender slice of cheesecake make a balanced finish to a fine meal.

INGREDIENTS

CRUST

• 20 vanilla wafers, (see Ingredient note)
• 1 tablespoon canola oil

FILLING

• 16 ounces 1% cottage cheese, (2 cups)
• 8 ounces reduced-fat cream cheese, (Neufchatel), cut into pieces
• 1 cup sugar
• 2 tablespoons cornstarch
• 2 teaspoons fresh lemon juice
• 1 1/2 teaspoons vanilla extract
• Pinch of salt
• 3 large eggs, lightly beaten
• 2 tablespoons finely chopped fresh lemon verbena, or lemon balm (see Tip)

TOPPING

• 2 quarts fresh strawberries
• 2 tablespoons sugar
• Lemon verbena or lemon balm sprigs for garnish

PREPARATION

1. Preheat oven to 325°F. Coat a 9-inch springform pan with cooking spray. Wrap the outside of the pan with a double thickness of foil. Put a kettle of water on to boil for the water bath.
2. To prepare crust: Pulse vanilla wafers in a food processor into fine crumbs. Add oil and pulse to blend. Press the crumb mixture evenly into the bottom of the prepared pan. (Rinse and dry the workbowl.)
3. To prepare filling: Process cottage cheese in the food processor until very smooth and silky, stopping to scrape down the sides once or twice. Add cream cheese and process until smooth. Add sugar, cornstarch, lemon juice, vanilla and salt; process until well blended. Add eggs and pulse several times just until mixed in. Sprinkle in lemon verbena (or lemon balm); mix with a rubber spatula. (Do not process.) Scrape the filling into the crust.
4. Place the cheesecake in a shallow roasting pan and pour in enough boiling water to come 1 inch up the outside of the springform pan. Bake until the edges are set but the center quivers slightly, 50 to 55 minutes. Turn off the oven. Let the cheesecake cool in the oven, with the door ajar, for 1 hour.
5. Remove foil from pan. Cover cheesecake with plastic wrap and refrigerate until chilled, at least 2 hours.
6. To prepare topping: About 1/2 hour before serving, rinse strawberries. Set aside 3 whole berries for garnish; hull remaining berries and slice into a bowl. Sprinkle with 2 tablespoons sugar and toss to coat. Let stand until strawberries are juicy, 20 to 30 minutes.
7. To serve, place cheesecake on a platter and run a knife around the inside of the pan; remove pan sides. Make 3 lengthwise cuts in each whole berry; press lightly and arrange fanned berries in the center of the cheesecake. Garnish with a sprig of lemon verbena (or lemon balm). Top each serving with strawberries and juice and garnish with another sprig of verbena (or lemon balm).

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Ingredient note: To avoid trans-fatty acids, look for brands that do not contain partially hydrogenated canola oil, such as Mi-Del Vanilla Snaps (found in natural-foods stores and large supermarkets).
• Tip: If you cannot find lemon verbena or lemon balm, use 1 tablespoon freshly grated lemon zest instead.

NUTRITION

Per serving: 188 calories; 6 g fat (3 g sat, 1 g mono); 51 mg cholesterol; 27 g carbohydrates; 7 g protein; 2 g fiber; 226 mg sodium; 149 mg potassium.

2 Carbohydrate Serving

Exchanges: 1 starch, 1/2 fruit, 1 lean protein, 1 fat

10 Grab-and-Go Whole Grain Breakfasts

Breakfast is the most important meal—giving you a much-needed energy boost for the rest of the day. But when you’re in a hurry, it’s easy to turn to calorie-laden convenience foods that leave you hungry long before lunch. These healthy grab-and-go breakfasts boast whole grains to help keep you feeling full until lunchtime. With these quick recipes and make-ahead options, it’s easy to always make a healthy breakfast part of your day.


Crisp and chewy, this bar is a good-for-you alternative to store-bought cereal bars. The secret ingredient, silken tofu, will give your day a protein-packed start. The recipe also works with other fruit-and-nut combinations.

16 servings

Active Time: 30 minutes

Total Time: 2 hours (including cooling time)

INGREDIENTS

• 3 cups old-fashioned rolled oats
• 1/2 cup chopped walnuts, (about 2 ounces)
• 3 cups unsweetened puffed-grain cereal, such as Kashi
• 2 cups chopped dried apricots
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 12 ounces silken tofu, drained (about 1 1/3 cups)
• 1 large egg
• 1/2 cup canola oil
• 1 cup honey
• 1 tablespoon vanilla extract
• 2 tablespoons freshly grated lemon zest

PREPARATION

1. Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.
3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.
4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.

TIPS & NOTES

• Make Ahead Tip: Individually wrap in plastic and keep at room temperature for up to 5 days or freeze for up to 1 month. Thaw at room temperature or remove plastic, wrap in a paper towel and defrost according to your microwave's directions.

NUTRITION

Per serving: 306 calories; 12 g fat (1 g sat, 5 g mono); 13 mg cholesterol; 46 g carbohydrates; 6 g protein; 3 g fiber; 87 mg sodium; 367 mg potassium.

Nutrition Bonus: Fiber (14% daily value).

3 Carbohydrate Serving

Exchanges: 2 starch, 1 fruit, 2 fat