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Thank you for joining our third weekly recipe sharing program. Every Wednesday, June through August, we will share recipes to help refresh your summer menu. These recipes will incorporate multiple plant-based ingredients to create delicious summer salads and smoothies. Evidenced-based research has found that the nutrients in plant-based foods may reduce your risk of cancer. We hope this program will inspire you to improve your health and wellness through diet!
Zucchini and Yellow Squash Salad

Ingredients:
Salad
• 4 cups julienned zucchini (1 lb.)
• 4 cups julienned yellow squash (1 lb.)
• 2 cups sliced radishes

Lemon Dressing
• 1/4 cup olive oil
• 1/3 cup apple cider vinegar
• 2 tbsp. Dijon mustard
• 1 tsp. dill weed
• 1 tbsp. fresh parsley
• Salt and pepper to taste
Directions: Start by preparing your zucchini and yellow squash (see link below offering video instructions regarding julienne slicing technique), then slice radishes. Toss prepared vegetables in a large bowl. In a small bowl, combine dressing ingredients and whisk well. Pour dressing over salad ingredients, cover and refrigerate for at least 2 hours. Top with some additional parsley prior to serving and enjoy!

Nutrient analysis per 1 serving (1 cup): 120 calories, 2g protein, 9.6g fat
(majority of fat coming from healthy fats called monounsaturated 6.7g and polyunsaturated 1g), 7g carbohydrates, 2.3g fiber, 154mg sodium, 23.7mg magnesium

Additional ingredient suggestions: Arugula, sliced bell peppers, carrots, chickpeas or pine nuts
Substitution ingredient suggestions: Onions (in place of radishes) and dried parsley
 
Recipe notes: This dish keeps well in the refrigerator in a sealed container for about 3-4 days. For more information on how to prepare julienne cut squash, review this video: noreciperequired.com/technique/how-julienne-zucchini.

This was tailored from tasteofhome.com/recipes/squash-salad and yields 6-7 servings at approximately 1 cup per serving
Strawberry Summer Squash Smoothie

Ingredients:
• 1 medium yellow squash or zucchini chopped into chunks
• 1 cup frozen strawberries
• 1 ripe medium banana, frozen or fresh
• 1/4 cup of unsweetened applesauce
• 1 tbsp. chia seeds
Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (about 10 oz.): 290 calories, 5g protein, 3.4g fat, 53g carbohydrates, 12.8g fiber, 17.2mg sodium, 65mg magnesium

Additional ingredient suggestions: Cinnamon, frozen spinach, dairy or non-dairy milk and/or plain low-fat Greek yogurt
Substitution ingredient suggestions: Frozen raspberries or blueberries

Recipe Notes: Best if served immediately, however, smoothies can be stored in the refrigerator for one day or in the freezer for up to three months. 
Grocery Shopping List
Using a QR code with your smartphone: 
1. Open the camera app from the home screen, Control Center or lock screen.
2. Hold your device so the QR code appears in the viewfinder in the camera app.
3. Tap the notification to open the link associated with the QR code.


Resources:
 Click the links below for helpful nutrition resources on salads, smoothies and recipe ingredients.

Garden Harvest: What to Do with All Those Cancer-Fighting Summer Squash

Celebrate Summer Squash: Taste the Season’s Bounty

Stock up on your ingredients! Shalom Farms will be selling locally-grown produce every Wednesday,10 am to 12 pm, at North Hospital on the downtown MCV campus.
Visit Allie's blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to alliene.farley@vcuhealth.org.

(804) 828-8478 | Ask Massey | massey.vcu.edu
 

Massey does not endorse all integrative health practices. We only recommend those that are known to be safe and have the potential to improve health when used alongside, and never in place of, professional medical care. All cancer patients are advised to consult with their physician before starting any integrative health practice, as some may interfere with medical care. Please call (804) 828-8478 for more information about our Integrative Health program. 
Copyright ©2021, All rights reserved.


VCU Massey Cancer Center, 401 College St., Richmond, VA 23298

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