Supporting Our Clients with Immune-Boosting Meals
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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 100,000 meals to approximately 1,200 clients and their caregivers in 36 zip codes.
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
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.
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
3 T organic extra virgin olive oil
2 organic yellow onions, julienned
1 T organic thyme1/4 c liquid aminos
1 organic sweet Vidalia onion, julienned
1 lb organic shiitake mushrooms, sliced
6 organic cloves garlic, minced
3-4 c homemade mineral broth or organic low sodium vegetable stock
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Warm a large stockpot over medium-high heat. Coat the bottom of the pot with olive oil then add the onions. Season with a pinch of salt and pepper and cook over medium low heat, stirring often, until browned and caramelized (about 15-20 minutes).
Add the mushrooms and garlic with another pinch of salt and sauté for 2 minutes. Add mineral broth and thyme and bring to a boil. Reduce to a simmer and cook until flavors combine (about another 5-10 minutes). Taste and adjust seasoning then serve with grated cheese on top.
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 T organic extra virgin olive oil
1 large local organic onion, diced
2 local organic bell peppers, diced
1 local organic summer squash, diced small
½ c sliced local organic okra
1 local organic tomato, diced
28 oz. jar of organic crushed tomatoes
6 cloves organic garlic, minced
3 T organic chili powder
1 T organic cumin powder
1 T organic dried oregano~1 c homemade organic mineral broth (more or less as needed)
4 c cooked white beans (2 c dried beans boiled in salted filtered water with a piece of kombu until tender and strained)
½ bunch local organic sweet potato leaves, finely chopped
2 organic scallions, sliced on a bias for garnish
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Warm a large soup pot over medium-high heat. Coat the bottom of the pot with oil then saute the first five ingredients with a pinch of salt and pepper for a couple minutes until slightly tender. Add the dried spices and saute for another minute. Add the crushed tomatoes and beans and bring to a boil. Turn down to a simmer and cook, uncovered until chili is thickened, adding mineral broth if needed. Stir in sweet potato leaves then taste and adjust seasoning. Garnish with scallions and serve hot.
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
SALAD:
2 medium local organic cucumbers, sliced
¼ small local organic onion, sliced thin
1 T minced organic cilantro
3 T organic lime juice
6 T organic cold pressed avocado oil
Sea salt to taste
BURGERS:
3 T organic unrefined avocado oil
1 c julienned tri-color bell peppers
1 c julienned red onion
2 T organic fajita spice blend, divided
¼ t organic Health & Healing Spice Blend
1 lb organic pasture raised ground turkey
Splash of alkaline water
Sea salt & organic black pepper to taste
INSTRUCTIONS:
Place the first three ingredients for salad in a medium bowl and mix well to combine. In a small bowl, mix the lime juice and avocado oil with a pinch of salt. Taste and add more salt if needed then set aside.
Warm a small skillet over medium-high heat. Coat the bottom of the pan with oil then sauté bell peppers and onions in a pinch of salt and pepper and 1 teaspoon of fajita spice blend until tender then taste and adjust seasoning by adding more fajita spices if needed. Turn heat down to low and cover and keep warm while you make the burgers.
In a medium mixing bowl, combine 1 tablespoon of fajita spice blend, spice blend, and turkey and mix well to combine (being careful to not over-mix). Form into 4 equal sized patties then heat a large stainless steel skillet over medium-high heat until just smoking hot.
Coat the bottom of the skillet with remaining avocado oil and sear turkey burgers presentation-side down (top-side down) until evenly golden browned (about 3-4 minutes). Flip once then turn heat down to low and add a small splash of alkaline water to the pan and cover and cook through until internal temperature reaches 170°F.
Dress cucumbers with the lime vinaigrette and serve alongside burgers with fajita veggies on top.
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 t organic paprika
1 t organic dried garlic powder
½ t organic dried onion powder
½ t organic dried cumin (more or less to taste)
½ t organic dried coriander (more or less to taste)
2 T organic unrefined avocado oil
Four 4 oz. fillets of wild caught cod
1 lime, cut into wedges for garnish
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Preheat the oven to 350°F and line a baking sheet with parchment paper.
Mix spices in a small bowl and set aside. Arrange fish on parchment paper lined baking sheet evenly and drizzle with avocado oil. Season well with salt and pepper then sprinkle evenly with spice mix. Bake until fish is cooked through (it will be bright and flakey).
SLAW INGREDIENTS:
1/2 orange, zested & juiced
1 t honey
1 T olive oil
2 t rice wine vinegar
jicama peeled, quartered and thinly sliced ( may substitute green apple)
1 c green cabbage, sliced very thin
1 colorful pepper, sliced very thin
1 T cilantro, minced. Use ½ and save ½ for garnish
Combine the zest and juice of the oranges with the oil, vinegar, honey and a pinch of salt.
Toss the prepared vegetables with the dressing until well coated.
Serve fish with the slaw.
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 T organic extra virgin olive oil
1 organic red onion, diced
1 large organic tomato, diced
2 cloves organic garlic, minced
1 ¼ c organic lentils
4 c organic mineral broth
1 T organic lemon zest
½ organic yellow squash, diced
1 T organic parsley, chopped for garnish
1 T organic basil, chopped for garnish
Sea salt to taste
INSTRUCTIONS:
Warm a braiser over medium high heat. Add oil and sauté onion with a pinch of salt until translucent. Add garlic and tomatoes and sauté for another minute.
Add lentils, mineral broth, and lemon zest, salt and pepper, and bring to a boil. Turn down to a simmer and stir occasionally, cooking until lentils are tender and liquid is absorbed (about 35 minutes). Stir in the squash and herbs. Taste and adjust seasoning then serve.
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
3 T organic balsamic vinegar
¼ c organic raw kombucha (cranberry, strawberry, raspberry, grape, etc.)
2 t organic Dijon mustard
1 t local organic raw honey
Organic extra virgin olive oil to emulsify (about ¾ c)
6 c local organic baby greens (arugula, spring mix, butter lettuce, etc.)
½ small organic chickpeas
1 small organic red onion, sliced into thin rings
1 organic carrot, sliced thin on a bias
1/4 c sliced almonds
INSTRUCTIONS:
Place balsamic vinegar, kombucha, mustard, and honey in a blender and combine. Slowly drizzle in olive oil vinaigrette is emulsified. Season to taste with salt and pepper. Distribute greens evenly amongst four salad plates and top with remaining ingredients. Serve vinaigrette on the side.
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
2 pounds organic red potatoes, unpeeled
⅓ c red wine vinegar
⅓ c vegetable oil
3 T chopped fresh organic dill (substitute 1 T dried)
½ to 1tsp salt
½ t pepper
2 T organic immune boosting spice blend
1 organic large red pepper, chopped
1 organic cucumber, cut in half lengthwise and sliced thin
½ cup organic green onions, sliced on a bias
Directions: Bring potatoes and water to a boil, cook 25-30 minor until just tender, drain and cool. Cut potatoes into quarters.
Whisk together vinegar, oil, dill, spice blend, salt and pepper. Pour over potatoes. Stir in pepper, cucumber, green onions. Toss to combine. Cover and chill until ready to serve.
Last Week's Recipes
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 VEGETABLE GUMBO SOUP
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
2 T organic extra virgin olive oil
½ onion, diced
¼ head cauliflower, diced
1 organic carrot, diced
1 stalk organic celery, diced
½ cup seasonal vegetables, diced ( peas, zucchini, squash)
1 cloves organic garlic, minced
½ T organic turmeric
⅓ lemon, juiced
¼ t organic Health & Healing Spice Blend
3 c organic low sodium vegetable stock
2 t finely minced organic parsley for garnish
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Warm a large stockpot to medium high heat, add oil. Sauté onions, garlic, celery, carrots, cauliflower, vegetables and cashews until vegetables are soft. Add spice blend, salt and pepper, turmeric, and vegetable stock. Bring to a boil and then reduce to simmer for 20-30min. Remove from heat, add lemon juice, serve with parsley garnish.
ORGANIC PEA SOUP
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
1 T olive oil
2 small organic onions, diced
2 organic Yukon gold potatoes, diced
2 organic carrots, diced
3 c organic peas
2 c organic vegetable stock
1 T fresh lemon juice
1 T fresh parsley, minced
½ c almond milk
Fresh dill
Salt & pepper
INSTRUCTIONS:
Warm a large stockpot to medium high heat, add oil. Sauté onions, garlic, celery, carrots, cauliflower, vegetables and cashews until vegetables are soft. Add spice blend, salt and pepper, turmeric, and vegetable stock. Bring to a boil and then reduce to simmer for 20-30min. Remove from heat, add lemon juice, serve with parsley garnish.
ORGANIC BAKED CHICKEN LEGS WITH SWEET POTATO MASH
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
CHICKEN:
1.5 lb organic chicken legs ( 2 per person)
1 T dried Italian blend herbs, rubbed in between your fingers to release essential oils
1 T Organic Health & Healing Spice Blend
3 T organic duck fat
1 T olive oil
Salt and pepper to taste
INSTRUCTIONS:
Preheat the oven to 375 degrees and line a baking sheet with parchment paper. Combine fat and olive oil in a small bowl and lightly brush chicken. Sprinkle with herbs, Spice Blend and Salt & Pepper. Bake until chicken reaches and internal temperature of 165 degrees. Approximately 35-45 min.
INGREDIENTS:
MASH:
3 lb local organic sweet potatoes, diced
1-2 T homemade organic avocado mayo
Homemade organic nut milk as needed (about ¾ c)
2 T finely minced organic parsley
Sea salt and organic black pepper for garnish
INSTRUCTIONS:
Place potatoes in a large pot and cover with water. Bring to a boil and then turn down to a simmer and cook until potatoes are fork tender. Strain liquid and place potatoes back in the pot. Add mayo and enough homemade nut milk (about a scant cup) to mash potatoes to desired consistency. Stir in minced parsley.
ORGANIC CREAMY COD & COLLARDS PASTA
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
½ lb organic soba noodles
2 T organic extra virgin olive oil + more as needed
1 small organic onion, diced
1 bunch hearty greens (collards) sliced
2 cloves organic garlic, minced
2 t organic dried parsley and basil
Four boneless skinless 4 oz. cod fillets, diced
1/2 c homemade almond milk (thick)
Organic lemon wedges for garnish
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Cook noodles according to package instructions and chill in an ice bath to stop cooking. Season fish with salt and pepper.
Warm a large skillet oven over medium-high heat. Add olive oil and sauté onions and greens with a pinch of salt until softened. Add garlic and herbs and sauté until aromatic (about 30-60 seconds). Add cod and another pinch of salt and pepper and gently sauté until cooked through. Pour in noodles, almond milk and loosen with more olive oil to coat the noodles. Taste and adjust seasoning. Serve with lemon wedges.
ORGANIC BLACK EYED PEA SALAD
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 c dried black eyed peas, soaked overnight & rinsed
1 bay leaf
1 t coriander
½ t cumin
2 t olive oil
½ organic orange bell pepper, diced
½ organic small red onion, julienned
2 cloves garlic, minced
¼ pint organic cherry tomatoes, halved
3 T white wine vinegar
1 T olive oil
2 t parsley, chopped
1 scallion, sliced on a bias for garnish
Salt & pepper to taste
INSTRUCTIONS:
In a saucepan, bring black eyed peas, bay leaf, and spices to a boil in salted water. Cook until tender (about 20 minutes), then drain and transfer to a big mixing bowl to cool.
Gently saute bell peppers, onions, and garlic in a skillet with a little oil and add to beans. Mix in remaining ingredients and taste and adjust seasoning. Garnish with scallions.
ORGANIC SALAD WITH GINGER AVOCADO DRESSING
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
DRESSING:
1 ripe organic Avocado
Juice and zest of ½ organic lime
1 organic garlic clove, minced
½ t grated organic ginger
½ t organic toasted sesame oil
3 T organic unrefined avocado oil
¼ c-½ c alkaline water
1 T minced organic cilantro
Sea salt to taste
SALAD:
6 c organic spring mix
1 organic carrot, sliced thin on a bias
½ organic English cucumber, diced
¼ organic red bell pepper, julienned thin
2 organic scallions, sliced thin on a bias
INSTRUCTIONS:
Puree avocado, garlic, lime zest, lime juice, sesame oil, and avocado oil in a food processor. Slowly drizzle in water until it reaches a creamy, smooth consistency. Stir in minced cilantro and season to taste with salt and set aside.
Divide salad greens evenly amongst four salad plates. Top with vegetables and serve dressing on the side.
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 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.
