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 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.
ORGANIC CREAMY TOMATO SOUP
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
2 T organic extra virgin olive oil
2 organic onions, diced
6 cloves organic garlic, minced.
4 lb ripe local organic tomatoes
½ t organic Health & Healing Spice Blend
1 t dried organic thyme
½ c local organic basil
1 organic orange, juice & zested
½ c thick homemade cashew or almond milk (¼ c nuts pureed in ½ c boiled alkaline water then strained)
1 T finely minced local organic parsley for garnish
Sea salt and organic black pepper to taste.
INSTRUCTIONS:
Warm a medium soup pot over medium-high heat. Coat the bottom of the pot with oil and sauté onions in a pinch of salt and pepper until softened. Add garlic and sauté until aromatic (about 30-60 seconds). Add tomatoes, spice blend, and herbs and another pinch of salt and pepper, and bring to a boil.
Turn down to medium low and cook, stirring often, until tomatoes cook through and flavors combine. Stir in nut milk, orange juice &zest and taste and adjust seasoning.
Blend in batches in a blender and serve hot with parsley garnish on top.
ORGANIC VEGETABLE GUMBO
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
organic unrefined avocado oil
Brown rice flour
1 T chili powder
2 T coriander powder
1 T cumin powder
½ small organic white onion, diced
4 c chopped colorful local organic vegetables (carrots, broccoli, cauliflower, potatoes, zucchini, etc.)
4 cloves organic garlic, peeled and minced
¼ t organic health & healing spice Blend
2 t minced fresh organic herbs (thyme, parsley, summer savory, or oregano)
8 okra pods, sliced
1 c cooked brown rice
4-5 c organic homemade mineral broth
1 T chopped local organic basil for garnish
1 T chopped local organic parsley for garnish
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Warm a large stock pot over medium high heat. Coat the bottom of the pan with oil and sauté onions in a pinch of salt and pepper until softened (about 5 minutes).
Stir chopped vegetables, garlic, herbs, and spices and sauté for a few minutes seconds until aromatic. Add another pinch of salt and pepper, then cover vegetables with mineral broth.
Bring to a gentle boil then turn down to low and cover the pot with a lid and simmer gently until potatoes are fork tender.
To make the “roux”: In a saucepan, warm equal parts avocado oil and brown rice flour. Stir constantly with a whisk until the mixture smells like popcorn. Slowly whisk mixture into the pot of soup.
Garnish with chopped herbs and serve hot.
ORGANIC COD TACOS IN LETTUCE CUPS with Mango Slaw
(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
12 leaves of organic Bibb lettuce for wrapping
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 flaky).
Using a spatula, cut fish into 1” cubes right on the baking sheet then serve in lettuce cups with slaw on top and lime wedges on the side.
SLAW INGREDIENTS:
1 oranges, zested & juiced
1 T honey
3 T olive oil
2 T rice wine vinegar
2 mangoes peeled, dices
1/4 head green cabbage
1/2 colorful pepper, sliced very thin
3 T bunch 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.
ORGANIC HONEY MUSTARD CHICKEN w/ POTATO WEDGES
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
2 t organic raw honey
2 t organic Dijon mustard
1 t organic coconut aminos
Four split chicken breasts
2 t finely minced organic parsley for garnish
Sea salt and organic black pepper to taste
4 organic red potatoes, quartered
INSTRUCTIONS:
Mix mustard, honey, and coconut aminos in a small bowl. Arrange chicken evenly on a baking sheet and brush with honey mustard. Season with salt and pepper and bake until internal temperature is 165 degrees (about 30-40 minutes). Serve with parsley garnish. On a parchment lines baking sheet arrange potato wedges, Brush with a little olive oil. Sprinkle with salt & pepper. Bake until potatoes are fork tender and browned.
ORGANIC VEGETABLE QUINOA
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 cup organic quinoa
2 ½ c alkaline water
4 c chopped organic seasonal vegetables (root vegetables, braising greens, broccoli, etc.)
1 small organic red onion, large dice
Sea salt and organic black pepper to taste
INSTRUCTIONS: Bring quinoa and water to a boil. Turn down to a simmer, cover with a lid, and cook until all broth is absorbed and quinoa is tender (15-20 minutes). Fluff with a fork and set aside. Place seasonal vegetables and diced onion on parchment paper lined sheet tray and drizzle with olive oil. Season well with salt and pepper and mix well to coat. Roast vegetables for about 15 minutes then stir. Roast for another 5-10 minutes until vegetables are tender and lightly browned.
Divide quinoa evenly amongst four bowls and top with roasted vegetables.
ORGANIC WHITE BEAN GRATIN
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
- 4 T organic unrefined avocado oil + more for greasing baking dish
4 c cooked organic white beans (2 c dried organic white beans boiled in salted filtered water until tender) - ½ c organic homemade mineral broth
- ½ c organic unsweetened almond milk
- ¼ small local organic onion, diced
- 4 cloves organic garlic, minced
- 1 c local organic heirloom tomatoes, diced
- 1 t dried organic rosemary
- ½ t organic Health & Healing Spice Blend
- 1 c soft organic cashew cheese
- ½ c steamed organic broccoli
- 1 c gluten free bread crumbs
- ¼ c local organic parsley, minced for garnish
- Sea salt and organic black pepper to taste
INSTRUCTIONS:
Preheat the oven to 375°F and grease a baking dish with oil. Puree 2 cups of cooked white beans, mineral broth, and milk in a blender and set aside.
Warm a medium stainless steel or cast iron skillet over medium-high heat until hot. Add 2 tablespoons of oil and sauté onion in a pinch of salt and pepper until tender. Add garlic and sauté for 30 seconds until aromatic. Add tomatoes, rosemary, and spice blend and cook until tomatoes burst. Stir in remaining white beans, pureed beans, broccoli and soft cashew cheese then season to taste with salt and pepper.
Pour into a greased baking dish and top with gluten free bread crumbs. Drizzle with remaining oil and bake until golden brown on top (about 45 minutes).
Serve hot with parsley garnish.
ORGANIC BLUEBERRY SPINACH SALAD WITH RASPBERRY BALSAMIC
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
SALAD:
6 c arugula
½ c thinly sliced red onion
¼ c walnuts, toasted
½ c fresh blueberries
DRESSING:
¼ c frozen raspberries, thawed
¼ c balsamic vinegar
¼ c flax oil
½ c olive oil
1 t Dijon mustard
1 t honey
Salt to taste
INSTRUCTIONS:
Combine ingredients for dressing in a blender and purée until emulsified.
Divide salad greens among four plates and top with onion and walnuts and drizzle with dressing
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 Fall Minestrone Soup
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
2 T organic unrefined coconut oil
1 organic spring onion, green and white parts chopped
2 organic parsnips, peeled and cut into thin half moons
1 organic carrot, diced
1 organic celery rib, diced
1/4 c cooked organic beans ( any variety)
4 cloves organic garlic, minced
2 large organic tomatoes, diced
1 c cooked beans (any variety)
1 t Organic Health & Healing Spice Blend
4 c organic homemade mineral broth
2 bay leaves
1 T organic parsley, chopped
1 T organic basil, chopped
Salt and pepper to taste
INSTRUCTIONS:
Warm a large stockpot over medium high heat. Add coconut oil and once melted, sauté onion, parsnips, and fennel with a pinch of salt for 3-5 minutes until softened. Add the next six ingredients and bring to a boil. Turn down to a simmer and cook until beans are tender and flavors combine. Season to taste with salt and pepper and garnish with herbs. Serve hot.
ORGANIC SALMON PATTIES WITH LEMON AIOLI & KALE SALAD
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
SALAD:
Juice of ½ organic lemon
1 t local organic raw honey
Organic extra virgin olive oil to taste
4 c finely chopped local organic kale
2 organic carrots, grated
¼ c organic sugar free dried cranberries
¼ c organic pine nuts
Sea salt and organic black pepper to taste
AIOLI:
¼ c organic olive or avocado oil mayo
1-2 cloves organic garlic, minced into a paste
1 t organic lemon juice
2 t finely minced parsley
Salt to taste
SALMON:
1 lb. wild caught skinless salmon, skin removed and diced into 1” cubes
1 organic shallot, quartered
2 cloves organic garlic, smashed
½ t organic rosemary, minced
2 T organic parsley
1 T organic basil
4 T organic extra virgin olive oil
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Combine lemon juice and honey in a small bowl and whisk in olive oil until emulsified. Season to taste with sea salt and black pepper then dress kale with vinaigrette to taste. Divide dressed kale amongst four salad plates and top with remaining ingredients. Place all ingredients for aioli in a food processor and pulse to combine. Season to taste with salt then taste and adjust seasoning by adding more lemon juice or salt. Stir in parsley and set aside. Put everything except olive oil in a big bowl and mix to combine. Pulse in batches in the food processor until roughly minced. Shape into four burgers. Warm a large pan over medium high heat. Add oil and sear burgers (4-5 minutes). Flip and cook through then serve immediately with aioli and kale salad.
ORGANIC MEATLOAF WITH STEAMED GREEN BEANS
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
TOMATO JAM:
1/3 c local organic cherry tomatoes
1/4 c local raw honey (more or less to taste)
1 ½ t organic apple cider vinegar
Sea salt and black pepper to taste
MEATLOAF:
1 T organic ground flax seeds
3 T alkaline water
1 T organic extra virgin olive oil
1 small organic onion, diced
2 stalks organic celery, sliced thin
1 small local organic bell pepper, seeded and diced
2 t organic homemade Cajun seasoning (paprika, garlic powder, onion powder, dried thyme and oregano)
¼ t Organic Health & Healing Spice Blend
1 lb organic ground turkey or chicken
2 t finely minced local organic thyme and oregano
Sea salt and organic black pepper to taste
GREEN BEANS:
3 c local organic green beans
3 T organic extra virgin olive oil
½ organic lemon, zested and juiced
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Preheat the oven to 350° and line two small baking sheets with unbleached parchment paper. Place all ingredients for jam in a small saucepan and bring to a boil. Using a wooden spoon, burst open cherry tomatoes to release juices then cook jam on high, stirring often, until jam thickens and flavors combine. Taste and adjust seasoning by adding more salt or pepper if it’s bland, more vinegar if it’s too sweet, or more honey if it’s not sweet enough, then set aside while you prepare the meatloaf. Combine ground flax seeds and water for meatloaf in a small bowl. Set aside. Warm a medium stainless-steel skillet over medium-high heat. Coat the bottom of the pan with olive oil then sauté onions, celery, and bell peppers (Cajun holy trinity) in a pinch of salt and pepper until tender. Put in the fridge to cool then add to a large mixing bowl with the dried spices, flax egg, and a generous pinch of salt and pepper. Mix well to combine then add ground meat and mix gently to combine. Form into a loaf on a parchment paper lined baking sheet. Brush tomato jam on top and sprinkle with minced herbs. Steam Green Beans over the stove. Once tender, remove and place in a bowl. Then drizzle with oil and lemon juice then sprinkle generously with salt, pepper and lemon zest and mix well to combine. Place meatloaf in the oven and bake for 30 minutes. When the internal temperature of meatloaf reaches 165 degrees, remove from the oven and let rest for 5-10 minutes before slicing.
ORGANIC TERIYAKI VEGETABLES OVER RICE
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 c organic brown rice, cooked
2 t organic oil
1 small organic red onion, julienned
4 c local organic seasonal vegetables, chopped
¼ c organic coconut aminos
1 ¼ c alkaline water
½ t organic grated ginger
1 clove organic garlic, minced
6 T local organic raw honey
2 T arrowroot powder
2 t sesame seeds for garnish
Salt and pepper to taste
INSTRUCTIONS:
Cook rice according to package instructions and set aside.
In a skillet, combine the next three ingredients and stir fry for 1-2 minutes until slightly softened. Pour in coconut aminos, 1 cup of water, ginger, garlic, sugar, and honey and bring to a boil.
While that's coming to a boil, put ¼ cup of cold filtered water and 2 tablespoons of arrowroot powder in a small bowl and stir to combine. Pour into hot sauce, bring up to a boil once more, then stir to mix the slurry into the sauce. Let cook until sauce thickens and serve teriyaki vegetables over rice. Garnish with sesame seeds.
ORGANIC ROASTED VEGETABLE
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 T olive oil
2 T Health & Healing Blend
1.5 T Paprika
1 T Garlic Powder
4 c organic broccoli florets
Salt & Pepper
INSTRUCTIONS:
Pre heat oven to 425 degrees. Combine the dry spices in a bowl. On a parchment lined baking sheet, toss broccoli with a little olive oil. Toss again with the dry spice mix. Roast at 425 degree until broccoli is tender.
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 cooked quinoa
1/3 c organic basil
1/3 c organic arugula
1 organic garlic cloves, minced
INSTRUCTIONS:
In a blender, combine 1/2 the Roma tomatoes with the soaked sun-dried tomatoes. 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 CAESAR SALAD WITH CRISPY CHICKPEA “CROUTONS”
(c=cup; t=teaspoon; T=tablespoon)
Serves 4
INGREDIENTS:
1 c cooked organic chickpeas
¼ c organic cashews, soaked for at least 2 hours and drained
½ head roasted organic garlic
1 T organic capers, with some brine
1 T organic nutritional yeast
1 T organic extra virgin olive oil
⅛ c organic lemon juice
4 c chopped local organic Romaine lettuce
12 organic cherry tomatoes, halved
Sea salt and organic black pepper to taste
INSTRUCTIONS:
Preheat the oven to 400 degrees and line a baking sheet with unbleached parchment paper.
Drain and rinse cooked chickpeas.
Pat dry a couple times then coat lightly in olive oil.
Season generously with salt and pepper and bake until golden brown and crispy on all sides (for about 60 minutes). Let cool and set aside.
In a food processor add cashews, garlic, capers, nutritional yeast and olive oil. Puree until creamy. Add a little water if needed to thin out.
Divide salad greens among four salad plates and top with crispy chickpea “croutons” and tomatoes. 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.
