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

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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 Carrot Basil Soup

ORGANIC CARROT BASIL SOUP

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

Serves 4

INGREDIENTS:

organic olive oil

1/2 large organic onion, sliced thin

1 stalks local organic celery, sliced thin

3 local organic carrots, sliced

2 organic new red potatoes, cut into like sized pieces

1 t Organic Health & Healing Spice Blend

1 ½ -2 c organic homemade mineral broth

1 c organic unsweetened almond milk

local organic basil (to taste)

Sea salt and organic black pepper to taste

INSTRUCTIONS:Warm a large stock pot over medium high heat. Add oil and saute onions, celery, and carrots in a pinch of salt and pepper for 3-5 minutes until softened. Add potatoes and spice blend and stir. Pour in mineral broth and bring to a boil. Turn down to a simmer and cook until potatoes are fork tender. Stir in almond milk and basil and season to taste with salt and pepper. Puree in a blender until smooth, then taste and adjust seasoning.

Organic Balsamic Cod with Roasted Tumeric Caulflower

ORGANIC BALSAMIC COD WITH ROASTED TURMERIC CAULIFLOWER

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

Serves 4

INGREDIENTS:

Four 4 oz. wild caught cod filets

1 t organic dijon mustard

1 t organic extra virgin olive oil + more for sautéing greens

1 T local organic raw honey

¼ c organic balsamic vinegar

Sea salt and organic black pepper to taste

CAULIFLOWER:

ORGANIC ROASTING SPICE

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

Serves 4

INGREDIENTS:

2 T Health & Healing Blend

1 T Tumeric

1 T Paprika

1 T Garlic Powder

Salt & Pepper

INSTRUCTIONS:

Combine the dry spices in a bowl.

INSTRUCTIONS:

Preheat the oven to 350 degrees and line a baking sheet with unbleached parchment paper. Evenly arrange fish onto a baking sheet then place dijon mustard, honey & vinegar in a small bowl and mix well to combine. Taste and adjust seasoning then brush onto salmon and bake for 8-12 minutes until bright pink and flakey.

Toss cauliflower with dry spices. Roast at 350 degrees until fork tender.

Organic Comforting Chicken Stew

ORGANIC COMFORTING CHICKEN STEW

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

Serves 4

INGREDIENTS:

organic unrefined olive oil

1/2 organic onion, diced

1 celery stalks

1 organic carrot, sliced

4 bay leaves

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

organic homemade mineral broth ( pot should be ½ to ¾ full)

1 organic garlic cloves, minced

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

1 organic celery stock, diced

1 organic carrot, diced

Cooked chickpea pasta

organic parsley, chopped for garnish

Salt and pepper to taste

INSTRUCTIONS:

In a 400 degree oven, on a baking sheet, place chicken bones, 1carrot and 1celery tossed in a little olive oil, salt & pepper. Roast for 45 min. Fill a large stock pot with water. Add the roasted bones and vegetables and bring up to a simmer for 2 hours. After 2 hours, turn the flame up to high and allow to gently boil for 45 min. Strain and set aside.

Warm a large pot over medium heat and add oil.

Saute onions 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 the chicken stock to the roux and stir in 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 Seasonal Vegtable Lasagna

ORGANIC SEASONAL VEGETABLE LASAGNA

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

Serves 4

INGREDIENTS:

SAUCE:

1 organic onion, diced

½ small local organic bell peppers, diced

6 organic garlic cloves, minced

4 c organic diced tomatoes in a jar or a box

½ t Health and Healing Spice Blend

2 T dried organic basil

½ c organic soft cashew cheese

CASSEROLE:

Organic olive oil spray for greasing casserole dish

¼ c organic nutritional yeast

1 T organic hemp hearts

1 T vegan Parmesean

3 large organic zucchini, sliced thin lengthwise

1 organic summer squash, sliced thin, lengthwise

1 small organic eggplants, sliced thin lengthwise

2 T parsley, minced for garnish

Salt and pepper to taste

INSTRUCTIONS:

Preheat the oven to 350°F, and grease a full pan generously with olive oil spray.

Put all ingredients for sauce (except cashew cheese) in a large saucepan and bring to a boil. Turn down to a simmer and cook until sauce is thickened and vegetables are tender. Stir in cashew cheese then season to taste with salt and pepper and set aside.

In a medium sized mixing bowl, nutritional yeast and hemp hearts. Season to taste with salt and pepper.

Layer eggplant on bottom of baking dish. Season with salt and pepper, then coat with sauce. Top with parm mixture, then a layer of zucchini or squash and sauce. Continue layering until you fill the casserole dish, leaving ½ inch of space on the top. Top with sauce and place on a baking sheet and bake in the oven until veggies are softened and the sauce is bubbly (about 45-60 minutes).

Let rest 15-20 minutes, then slice and garnish with parsley.

Organic Cobb Salad

ORGANIC COBB SALAD

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

Serves 4

INGREDIENTS:

SALAD:

1 T organic olive oil

6 c favorite organic lettuce (spring mix, baby spinach, or arugula, etc.)

4 organic dried apricots, diced

1/4 organic purple cabbage, chopped

¼ c organic pecans, roughly chopped

1 small organic Persian cucumber, sliced thin

DRESSING:

¼ c organic apple cider vinegar

¼ c organic raw pomegranate kombucha

2 t organic dijon mustard

1 t organic maple syrup

Organic extra virgin olive oil to emulsify (about ¾ c)

INSTRUCTIONS:

Combine ingredients for dressing in a blender and puree until emulsified. Divide greens among four plates and arrange toppings side by side vertically on top of the greens. Serve with vinaigrette on the side.

Organic Black Bean and 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.

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

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 water (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:

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 six 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 Herb Roasted Turkey with Sweet Potato Mash

ORGANIC HERB ROASTED TURKEY WITH SWEET POTATO MASH

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

Serves 4

INGREDIENTS:

TURKEY:

1 T organic olive oil spray

1 t organic onion powder

1 t organic garlic powder

½ t organic Health & Healing Spice Blend

½ t mixed organic dried sage

½ t organic dried oregano

1 lb organic pasture raised turkey breast

Sea salt and organic black pepper to taste

SWEET POTATO MASH:

4 organic sweet potatoes, peeled and chopped

3 quarts mineral broth

½ c almond milk

2 tablespoons coconut oil

2 tablespoons maple syrup

Salt and pepper to taste

Fresh thyme for garnish

Place sweet potatoes into a stock pot and cover with mineral broth by about 2 inches. Season with salt and cook the potatoes until very tender, about 20 to 30 minutes. Strain and then mash potatoes by hand or use your food processor. Add the remaining ingredients and adjust seasoning to taste.

INSTRUCTIONS:

Preheat the oven to 350°F and line a baking sheet with unbleached parchment paper. In a small bowl, mix dried spices and herbs. Set the turkey breast on a baking sheet and spray generously with oil. Sprinkle with herb mixture and salt and pepper and pat down to make herbs stick. Bake until internal temperature reaches 170°F. Let rest then slice.

Organic Roasted Beet Salad

ORGANIC ROASTED BEET SALAD

Beets

3 to 4 organic small beets, whole and unpeeled

1 organic orange, zested and juice

1 t olive oil

2 cloves garlic, whole

Salt and pepper to taste

Microgreens, almond cheese and pistachios for garnish

Place all ingredients into a piece of foil and wrap tightly. Roast on a baking sheet at 400 F for about 45 minutes or until the beets are fork tender. Take out and let cool. Peel beets under running water for ease. Chop the beets to bite size pieces, about an inch or so. Top w/ garnishes

Organic Quinoa Tabbouleh

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 Clean Green Bean Meadley

ORGANIC CLEAN GREEN BEAN MEDLEY

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

Serves 4

GREEN BEANS:

organic extra virgin olive oil

2 organic shallots, sliced thin

¼ t Organic Immune Boosting Spice Blend

3 c fresh organic green beans, sliced on a bias into 1” pieces

1 c fresh seasonal vegetables ( peppers, squash, mushrooms)

Dukkah for garnish

Sea salt and organic black pepper to taste

INSTRUCTIONS:

In a large mixing bowl toss vegetables, shallots, spice blend, salt and pepper until completely well seasoned. Arrange on a sheet pan lined with parchment paper. Bake 400 degrees for 10-12 min until vegetables are fork tender. Serve with a sprinkle of Dukkah on top.

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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