Supporting Our Clients with Immune-Boosting Meals

We Cook

The Heimerdinger Foundation’s Meals for Health and Healing program educates the community about proper nutrition and healthy meal options, and provides immune-boosting, nutrient-dense meals to people fighting cancer, during a time when eating right can make all the difference in countering side effects, improving treatment outcomes, and healing. This program is free of charge and serves people living in Davidson and Williamson Counties who are currently in active cancer treatment. Since 2013, we have served and delivered over 125,000 meals to approximately 1,500 clients.

We nourish our community through meals made and delivered with love. Our meals are free of charge to residents of Davidson and Williamson Counties who are in cancer treatment – and to their caregivers in their home. Many are in a medical crisis. Up to 80% of cancer patients become malnourished, and we provide the nutrition critical to recovery. Meals 4 Health and Healing reduces stress and isolation and improves long-term health outcomes

This Week's Recipes

Mineral Broth

Mineral Broth

Yields 6 to 7 quarts
(T=tablespoon)

INGREDIENTS:

6 unpeeled organic carrots

2 unpeeled medium organic yellow onions

1 organic leek, both white and green parts

1 stalk organic celery

4 unpeeled organic cloves garlic, halved

½ bunch organic parsley

4 medium organic red potatoes, quartered with skins on

2 organic Japanese yams or organic sweet potatoes, quartered with skins on

1 organic Garnet yam, quartered with skin on

1 T sea salt

1 strip of kombu

2 organic bay leaves

12 organic peppercorns

4 organic whole allspice or juniper berries

INSTRUCTIONS:

Cut the above ingredients into large chunks and place in a 12 quart stockpot. Fill pot (two inches below rim) with filtered water, then cover and bring to a boil. Turn down to a simmer and cook uncovered for 2 - 6 hours until vegetables are tender and stock is a medium caramel color. Strain broth and serve hot or refrigerate/freeze, then reheat as needed.

This magic mineral broth is great to drink on it’s own, seasoned to taste with salt and pepper. It also makes an excellent base for soups, stews, sauces, and as a cooking liquid for grains and braised dishes.

Organic Garden Fresh Tomato Basil Soup

ORGANIC GARDEN FRESH TOMATO BASIL SOUP

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

4 T olive oil

4 lb ripe garden tomatoes

2 onions, diced

6 cloves garlic, minced

4 c fresh basil leaves

1 t thyme, chopped

1 T olive oil for garnish

Salt and pepper to taste

INSTRUCTIONS:

Preheat oven to 400 degrees and line a large baking sheet with parchment paper. Roast tomatoes in coconut oil and salt and pepper for 30-45 minutes until softened and juices release.

In a large pot, saute onions with salt and pepper until softened. Add garlic and saute until aromatic. Add tomatoes and herbs, and bring to a boil. Turn down to a simmer and cook until flavors condense (about 30 minutes). Puree in batches in a blender and serve with a drizzle of olive oil and garnish with a basil leaf.

Organic Chicken Pesto Chickpea Pasta

ORGANIC CHICKEN PESTO CHICKPEA PASTA

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

1 clove organic garlic, minced

1 c local organic seasonal greens (kale, arugula, radish tops, etc.)

½ c organic basil

½ c organic baby spinach

¼ c raw organic pine nuts

1 c seasonal organic chopped vegetables, chopped

2 T organic lemon juice

½ c organic nutritional yeast

Organic homemade mineral broth as needed

1 T organic unrefined avocado oil

¼ t Health and Healing Spice Blend

2 c cooked organic chickpea pasta

1 bonless, skinless chicken breast, cooked and chopped

½ c fresh minced herbs

Sea salt and organic black pepper to taste

INSTRUCTIONS:

Boil pasta according to package directions, Do not overcook!

Add garlic, seasonal greens, basil, spinach, pine nuts and lemon juice into a food processor and pulse until combined. Drizzle in mineral broth and avocado oil until creamy, then taste and adjust seasoning and set aside.

Gently stir to combine pasta and pesto. Add vegetables . Loosen with mineral broth if needed. Garnish with fresh herbs.

Organic Lemon Parsley Salmon with Brown Rice & Green Beans

ORGANIC LEMON PARSLEY SALMON WITH BROWN RICE & GREEN BEANS

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

Four 4 oz. wild caught salmon fillets

4 t organic extra virgin olive oil + more for sautéing vegetables

1 T finely minced local organic parsley

1 T organic lemon juice

2 c local organic asparagus, diced

1 c cooked organic brown rice

Sea salt and organic cracked black pepper to taste

INSTRUCTIONS:

Preheat the oven to 350 degrees and line a baking sheet with parchment paper. Arrange fish evenly on a parchment paper lined baking sheet. Mix olive oil, parsley, and lemon juice and season to taste with salt and pepper. Drizzle lemon parsley oil over salmon and bake for 12-15 minutes until bright pink and flakey all the way through.

Warm a large skillet over medium-high heat. Coat the bottom of the skillet with oil then saute asparagus. Toss with cooked rice in a pinch of salt and pepper and serve alongside fish.

Organic Quinoa Tabblouleh

ORGANIC QUINOA TABBOULEH

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

½ c cooked quinoa

2 bunches organic parsley

¼ c organic extra virgin olive oil

¼ c green onion, julienned thin

1 c cherry tomatoes, halved

3 T organic lemon juice

1 clove garlic, minced

Sea salt and organic black pepper to taste

INSTRUCTIONS:

Finely chop the parsley, onion and garlic. You can use the food processor, just don’t over pulse ingredients. Place in a large bowl and add the cooked quinoa and tomatoes.

Drizzle in olive oil and lemon juice and mix well.

Taste and adjust seasonings.

Organic Asian Salad with Sesame Ginger Dressing

ORGANIC ASIAN SALAD WITH SESAME GINGER DRESSING

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

DRESSING:

1” organic piece of organic ginger, grated

1 clove organic garlic, minced into a paste

1 t local raw honey

1 T organic coconut aminos

½ c organic rice wine vinegar

½ c organic toasted sesame oil (more or less to taste)

1 T organic sesame seeds

Sea salt and organic black pepper to taste

SALAD:

3 c local organic lettuce, chopped

3 c local organic kale, chopped

1 c shredded organic purple cabbage

½ organic red bell pepper, julienned

1 manderine orange, peel and sectioned

½ small local organic cucumber, sliced thin

¼ c organic raw cashews

1 organic scallion, sliced thin on a bias

INSTRUCTIONS:

Combine the first six ingredients for dressing in a small mixing bowl. While whisking, slowly add sesame oil to taste until emulsified.

In a large bowl, mix lettuce, kale, and cabbage. Divide greens evenly amongst four salad plates and top with remaining ingredients. Serve with vinaigrette on the side.

Last Week's Recipes

Mineral Broth

Mineral Broth

Yields 6 to 7 quarts
(T=tablespoon)

INGREDIENTS:

6 unpeeled organic carrots

2 unpeeled medium organic yellow onions

1 organic leek, both white and green parts

1 stalk organic celery

4 unpeeled organic cloves garlic, halved

½ bunch organic parsley

4 medium organic red potatoes, quartered with skins on

2 organic Japanese yams or organic sweet potatoes, quartered with skins on

1 organic Garnet yam, quartered with skin on

1 T sea salt

1 strip of kombu

2 organic bay leaves

12 organic peppercorns

4 organic whole allspice or juniper berries

INSTRUCTIONS:

Organic Butternut Squash Soup

ORGANIC BUTTERNUT SQUASH SOUP

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

2 t organic extra virgin olive oil

1 organic onion, diced

1 organic carrot, sliced thin

1 organic stalk of celery, sliced thin

1 new red potato, peeled and quartered

4 c large diced organic butternut squash (about 1 small local organic butternut squash)

3 cloves organic garlic, smashed

¼ t Organic Health & Healing Spice Blend

3-4 c stock (as needed to cover vegetables in the pot)

1 sprig of local organic thyme

1 sprig of local organic oregano

Sea salt and organic black pepper to taste

INSTRUCTIONS:

Roast like size pieces of squash in the oven until fork tender. Warm a soup pot over medium-high heat. Coat the bottom of the pot with olive oil and saute onions, carrots, and celery with a pinch of salt and pepper until softened (about 3-5 minutes).

Add next seven ingredients with another pinch of salt and pepper and bring to a boil. Reduce heat to medium-low then simmer, uncovered, stirring occasionally, until squash is tender. Remove oregano and thyme sprigs then puree soup in batches in a blender until smooth.

Taste and adjust seasoning.

Organic Cod Piccata with Lemon Caper Sauce & Asparagus

ORGANIC COD PICCATA WITH LEMON CAPER SAUCE & ASPARAGUS

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

1/2 c organic brown rice flour

1 t organic dried oregano

¼ t organic Health & Healing Spice Blend

½ c organic nutritional yeast

1 lb organic cod

4 T organic extra virgin olive oil

½ small organic yellow onion, diced small

½ organic lemon, juiced

1 T organic capers with some juice

Splash of organic homemade mineral broth or low sodium vegetable stock

2 t finely minced fresh parsley for garnish

Local organic arugula for serving

Sea salt and organic black pepper to taste

Roast Asparagus with a little oil, salt & pepper and tomatoes until asparagus is for tender.

INSTRUCTIONS:

In a shallow baking dish, mix brown rice flour, oregano, spice blend, and nutritional yeast. Season with salt and pepper. Coat fish in a little flour. Shake off excess.

Heat a large skillet over medium-high heat until hot. Coat the bottom of the pan with olive oil then cook fish until evenly golden brown on the outside. Remove from the pan and add another drizzle of oil then saute onions in a pinch of salt and pepper until tender. Stir in lemon juice and deglaze the pan by scraping the bottom of the pan with a wooden spoon. Stir in capers with some of the juice and mineral broth and cook until flavors combine. Season sauce to taste with salt and pepper if needed. Serve over arugula with a drizzle of lemon caper sauce and parsley on top and roasted asparagus on the side.

Organic Swedish Meatballs with Dilled Potato Salad

ORGANIC SWEDISH MEATBALLS WITH DILLED POTATO SALAD

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

MEATBALLS:

1 large organic pasture raised egg, beaten

1 garlic clove, smashed

1/4 sweet onion, pulsed in food processor

¼ c flaxseed ( to bind the mixture)

1 t dried organic thyme

¼ t Organic Health & Healing Spice Blend

¾ lb ground organic pasture raised turkey

½ c cooked brown rice, pulsed in food processor

Sea salt and organic black pepper to taste

parsley, minced for garnish

INSTRUCTIONS:

In a saucepan, saute onions and garlic with a little oil and salt. Once translucent add to bowl with eggs, flaxseed, thyme, spice blend and cooked rice.

Add ground meat and gently mix to combine. If the mixture is too wet, add more flaxseed. Season generously with salt and pepper. With a scoop, form into even sized balls. Drop on parchment lined baking sheet. Bake at 400 degrees until internal temperature reaches 165 degrees. Remove from the oven and set aside.

Warm a large skillet over medium high heat.

Add avocado oil and whisk in rice flour. Whisk continuously until flour smells toasted and is a dark brown color. Stir in vegetable stock one cup at a time until gravy is thickened. Season to taste with salt and pepper. Garnish

Organic Black Bean & Sweet Potato Salad

ORGANIC BLACK BEAN & SWEET POTATO SALAD

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

organic olive oil

1/2 c large organic red onion, diced

2 lb organic sweet potatoes, cut into like sized pieces

1 t Organic Health & Healing Spice Blend

1 ½ T Cumin

2 c Hearty greens, chopped

¼ c lime juice

2 c Cooked Black Beans

1 c organic cilantro leaves, chopped

Salt & Pepper

Sea salt and organic black pepper to taste

INSTRUCTIONS: Preheat oven to 350 degrees. Prepare the dressing and divide in half. Place parchment paper on sheet pans. Toss ½ the dressing with the sweet potatoes. Bake in oven until fork tender ( about 25-30min). Toss cooled sweet potatoes with remaining ingredients, including the ½ remaining dressing. Check for salt & pepper. Serve.

Organic Romaine Wedge with Ranch Dressing

ORGANIC ROMAINE WEDGE WITH RANCH DRESSING

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

RANCH:

½ c organic avocado mayo

1-2 t organic unsweetened almond milk (as needed to thin out dressing)

½ t apple cider vinegar

1 clove garlic, minced into a paste

1 t organic onion powder

1 t organic garlic powder

2 T mined local organic chives

2 t finely minced parsley

Sea salt and organic black pepper to taste

SALAD:

1 large romaine, quartered

2 c chopped local organic vegetables (cucumbers, tomatoes, zucchini, sprouts, etc.)

toasted chopped nuts for garnish

INSTRUCTIONS:

Combine ingredients for dressing in a small mixing bowl and season to taste with salt and pepper then set aside.

Divide salad greens evenly amongst four bowls and top with seasonal vegetables. Serve with dressing on the side.

Our most Requested Recipes

Organic Black Bean & Sweet Potato Salad

ORGANIC BLACK BEAN & SWEET POTATO SALAD

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

organic olive oil

1/2 c large organic red onion, diced

2 lb organic sweet potatoes, cut into like sized pieces

1 t Organic Health & Healing Spice Blend

1 ½ T Cumin

2 c Hearty greens, chopped

¼ c lime juice

2 c Cooked Black Beans

1 c organic cilantro leaves, chopped

Salt & Pepper

Sea salt and organic black pepper to taste

INSTRUCTIONS: Preheat oven to 350 degrees. Prepare the dressing and divide in half. Place parchment paper on sheet pans. Toss ½ the dressing with the sweet potatoes. Bake in oven until fork tender ( about 25-30min). Toss cooled sweet potatoes with remaining ingredients, including the ½ remaining dressing. Check for salt & pepper. Serve.

Organic Tomato Basil Soup

ORGANIC TOMATO BASIL QUINOA

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

1 small local organic zucchini, diced

2 t organic olive oil

1/4 organic white onion, diced

1 T Organic Health & Healing Spice Blend

4 organic Roma tomatoes, diced

3 organic sun dried tomatoes, soaked tin hot water, then drained and chopped

1 c organic raw quinoa

1/3 c organic basil

1/3 c organic arugula

1 organic garlic cloves, minced

INSTRUCTIONS:

Cook Quinoa with stock. In a blender, combine 1/2 the roma tomatoes with the soaked sun-dried tomatoes, herbs. Add the basil and garlic.

Chop the remaining roma tomatoes and zucchini. In a medium pan, combine the chopped tomatoes and onion with a little oil and cook until onions are soft. Then add the blender tomato sauce and stir in the cooked quinoa. Add zucchini and arugula. Stir again. Garnish with Basil and serve.

Organic Chicken Noodle Soup

ORGANIC CHICKEN NOODLE SOUP

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

organic unrefined olive oil

1/2 organic onion, diced

2 celery stalks

2 organic carrots, sliced

1 bay leaves

3 T organic gluten free flour (coconut, almond, or quinoa flour)

2-3 c organic homemade mineral broth

1 organic garlic cloves, minced

1 lb organic pasture raised chicken thighs, cut into 1” pieces

1/2 c local organic vegetables, diced

Cooked chickpea pasta

organic parsley, chopped for garnish

Salt and pepper to taste

INSTRUCTIONS: Warm a pot over medium heat and add oil. Saute onions and carrots in a pinch of salt until tender and remove from pot. Add garlic. Add gluten free flour to make a roux. Cook (stirring frequently) until lightly browned. (Your roux should look like wet sand and it will smell like freshly popped popcorn when it’s done.) Add mineral broth to the roux and stir. Add cooked carrots and onions, garlic powder, bay leaves and salt and pepper. Bring to a boil, then turn down to a simmer. Add chicken, vegetables, and stir. Simmer until chicken is cooked through, then taste and adjust seasoning. Add cooked pasta.Remove bay leaves and garnish with parsley.

Organic Clean Quinoa Pasta Mac 'n Cheese

ORGANIC CLEAN QUINOA PASTA MAC ‘N CHEESE

(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

CHEESE SAUCE:

½ c raw organic cashews

½ c organic garlic cloves

½ c organic carrots, chopped into large chunks

2-3 c organic mineral broth

1 ½ c organic almond milk

½ T organic chickpea miso

½ T organic nutritional yeast (more to taste if needed)

¼ t organic paprika

Sea salt and organic black pepper to taste

MAC:

1 lb. organic quinoa elbow pasta

4 c organic homemade vegan cheese sauce (recipe above)

2 T minced organic chives

INSTRUCTIONS:

Place the first four ingredients for cheese sauce in a medium saucepan and cover with mineral broth. Bring to a boil, then turn down to a simmer and cook for about 10-15 minutes until softened. Remove from heat, drain and rinse, then add to Vitamix or food processor. Drizzle in almond milk and blend until smooth. Add remaining ingredients and puree to combine. Season to taste with salt and pepper.

Bring a large pot of salted water to a boil. Drop in quinoa pasta and cook until al dente. In a large bowl toss cooked pasta with vegan cheese sauce. Toss to combine. Garnish with minced chives.

Organic Dinner Salad with Ranch Dressing

ORGANIC DINNER SALAD WITH RANCH DRESSING
(c=cup; t=teaspoon; T=tablespoon)

Serves 4

INGREDIENTS:

RANCH:

½ c organic avocado mayo
1-2 t organic unsweetened almond milk (as needed to thin out dressing)
½ t apple cider vinegar
1 clove garlic, minced into a paste

1 t organic onion powder

1 t organic garlic powder

1 organic scallion, minced

2 t finely minced parsley
Sea salt and organic black pepper to taste

SALAD:
4 c organic romaine, chopped

8 organic cucumber slices

8 organic cherry tomatoes
1 organic carrot, shredded

INSTRUCTIONS:

Combine ingredients for dressing in a small mixing bowl and season to taste with salt and pepper then set aside.

Divide salad greens evenly amongst four bowls and top with remaining vegetables. Serve with dressing on the side.

Breakfast Smoothie Recipe

Avocado and Mango Smoooooothie

1 ripe avocado

1/2 c frozen or fresh mango

1/2 c fresh kale, stems removed

1 frozen or fresh banana

2 T fresh lime juice, plus 1/2 teaspoon zest

2 t local honey

pinch of sea salt

pinch of coriander

pinch of dried ginger (optional)

3/4 c coconut milk

8 ice cubes

Halve the avocado and remove the pit. Scoop the flesh into a blender. Add remaining ingredients and blend until smooth. If it is too thick for your liking add another 1/4 cup of coconut milk. Not sweet enough? Add another teaspoon of honey and blend again. Enjoy!!!

Organic Homemade Mineral Broth Recipe

“More like an elixir – this simple, traditional veggie stock from The Cancer-Fighting Kitchen is full of immune system supporting and super-hydrating minerals. Perfect for the ailing patient, this nutrient dense veggie broth has amazing health properties.” -Rebecca Katz, The Cancer-Fighting Kitchen

Yields 6 to 7 quarts
(T=tablespoon)

INGREDIENTS:

6 unpeeled organic carrots

2 unpeeled medium organic yellow onions

1 organic leek, both white and green parts

1 stalk organic celery

4 unpeeled organic cloves garlic, halved

½ bunch organic parsley

4 medium organic red potatoes, quartered with skins on

2 organic Japanese yams or organic sweet potatoes, quartered with skins on

1 organic Garnet yam, quartered with skin on

1 T sea salt

1 strip of kombu

2 organic bay leaves

12 organic peppercorns

4 organic whole allspice or juniper berries

INSTRUCTIONS: Cut the above ingredients into large chunks and place in a 12 quart stockpot. Fill pot (two inches below rim) with filtered water, then cover and bring to a boil. Turn down to a simmer and cook uncovered for 2 - 6 hours until vegetables are tender and stock is a medium caramel color. Strain broth and serve hot or refrigerate/freeze, then reheat as needed.

This magic mineral broth is great to drink on its own, seasoned to taste with salt and pepper. It also makes an excellent base for soups, stews, sauces, and as a cooking liquid for grains and braised dishes.

Supporting Our Clients with Immune-Boosting Meals

We Cook

This Week's Recipes

Last Week's Recipes

Our most Requested Recipes

Breakfast Smoothie Recipe

Organic Homemade Mineral Broth Recipe

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