Medical Oncologist, Dr. Steven Corso is cooking in the kitchen this month! Together we will whip up tacos stuffed with a savory ground mushroom and walnut filling and a cool, crunchy slaw to top. All we can say is don’t knock it until you taste it – this is a great way to enjoy mushrooms for the non-mushroom-lovers out there! These recipes are jam-packed with nutrients that support immune system functions, therefore allowing the body to better find and kill cancer cells, prevent tumor growth, reduce inflammation and even prevent cancer-causing substances from being absorbed into the body.
Recipe:
Mushroom Walnut Meat:
INGREDIENTS
1 cup unsalted walnuts, soaked in lukewarm water for 20 minutes, then drained ¼ cup yellow onion, diced 4 cloves garlic, minced ¼ cup water 10 oz white button mushrooms, washed 1 Tbsp ground cumin 1 Tbsp chili powder 1 tsp turmeric ¼ tsp black pepper, or to taste 2 tsp dried oregano ½ Tbsp tomato paste 1 Tbsp low sodium soy sauce ½ tsp liquid smoke (optional)
DIRECTIONS 1.Soak walnuts for 20 minutes, drain, and set aside. 2.In a medium pan over medium heat, sauté onion and garlic with 2–3 Tbsp water until soft. 3.Pulse the walnuts in a food processor until finely crumbled. Transfer to a bowl. 4.Add mushrooms to the food processor and pulse until chopped, but not mushy. 5.Add both walnuts and mushrooms to the pan. Stir in cumin, chili powder, turmeric, black pepper, tomato paste, soy sauce, oregano, and liquid smoke if using. 6.Cook for 8-12 minutes, stirring occasionally, until browned and mushrooms are tender, cooking the water out. 7. Serve with your favorite taco toppings or in a burrito bowl. We recommend pairing with taco slaw (see separate recipe)!
Taco Slaw:
INGREDIENTS ¼ cup plain Greek yogurt ⅛ cup fresh lime juice ½ tablespoon honey ¼ cup chopped cilantro 1 green onion, minced ⅛ tsp salt ¼ teaspoon cumin ¼ teaspoon black pepper ½ jalapeno pepper, stemmed, seeded, or minced (optional) 1 14-16oz bag of coleslaw mix or shredded cabbage (about 3 cups)
DIRECTIONS 1. In a large mixing bowl, whisk together the Greek yogurt, lime juice, honey, salt, cumin, and black pepper until well combined. 2. Add the coleslaw mix, cilantro, green onion, and minced jalapeno, if using, to the bowl and toss everything together until it is well coated.
good evening everyone Thank you for joining us for another month of colorful cooking at home I am really excited to have guest Dr Steven Corso here in the kitchen tonight He’s a medical oncologist and he will tell you a lot more about that But part of the reason he’s here and cooking together is because we know what a big impact nutrition has on preventing cancer to begin with assisting during chemotherapy and radiation cancer treatment and then afterwards especially in survivorship and making sure that it doesn’t come back again So we have a cancer prevention and assistance loaded meal for you tonight that we are going to prepare together The first thing we’re going to do is of course wash our hands So we’ll get started with that And while Dr Corso is washing his hands I’ll tell you we are preparing a walnut taco meat which I know might sound pretty wild to some of you that haven’t tasted it before And I’ll just go ahead and be honest mushrooms are not my favorite food And grinding them up in this manner is one of the ways that I found to truly enjoy them So a lot of times I feel like with these plant foods that we know are so good for us it’s not that we don’t like them We just have to find the way that we do enjoy them Have you ever eaten anything like this
oh for sure Okay great So that didn’t scare him away Um I’m going to go ahead and turn on our pan to start preheating And while I wash my hands why don’t you tell them a little bit more about what you do oh okay So for those of you who are not aware of Gibbs uh I’ve been here affiliated with Gibbs since its inception and actually got here a handful of years before So I’ve been in the upstate um in Spartanberg since 97 Uh came here with my wife and three boys They have all grown and gone off to other parts um uh to live their lives um stayed up here and um have been taking care of cancer patients for years Predominantly breast cancer is sort of my niche I do probably 75% breast cancer um care and uh spattering of other stuff So that’s really what um uh my job entails is is um taking care of um breast cancer patients
Yeah Great Well you might know the way some of these foods interact more with the breast cancer cells uh more than I do but one of the first things we’re going to do is or what you didn’t see me do is I soaked these walnuts And I do think that’s an important part of this recipe There are many ways you can do this You can absolutely try to do this recipe without soaking the walnuts first but I do think it softens them enough and it creates a bit more of the meat-like texture That’s what we’re going for So we’re going to combine walnuts and we’re going to combine mushrooms in the food processor Um and I forgot before we do that we’re actually going to pulse our garlic and our onion And so we’ll probably do about a quarter of the onion Um would you like to start by cutting up our onion sure And I can um talk about our onion and our garlic a little bit So then
this is going to wind up in the uh food
Yep Exactly So the you are more than welcome to cut all of this by hand but we’re already dirtying up our food processor by using it with the walnuts and the mushrooms So I figure you might as well go ahead and save yourself a little bit of time and effort I know that cooking at home can seem overwhelming and sometimes when you’re not feeling the best or you’re a caregiver and you’re spending a lot of energy in other ways these little tricks and devices that we can use in the kitchen can really make a big difference So we have this big old food processor So we’re going to put it to work Um so then if you want to peel these garlic cloves after that and we’ll just throw those in there the I’ve got our pan preheating to about medium heat So we’re going to sauté our onions and our garlic first And I just remembered this is kind of a silly uh pan So I usually put more than one burner on because it’s so big I’m going to do this All right I find that uh in the kitchen while you’re preparing a meal having a glass of wine makes the preparation go much smoother You feel funner too
It does Cooking with someone else is way more fun So this is going to be a much more enjoyable dinner than I might normally have as well as uh music So what you didn’t hear me turn off right before you walked in the door was music So
I can turn mine on
That’s true We could do that Great All right if you want to throw those in there And um we’ll start to peel our garlic So we’re probably going to use a whole um um head of Do you have a special way you peel garlic because sometimes I like to show people that So I might go zoom in
You can show me My wife is actually the kitchen gadget queen Okay Has about every gadget that’s imaginable and she’s got one It’s a little um round uh plastic roll Put it in there Rubs the skin right off
Yep Yep I know exactly what you’re talking about There are so many different ways but I usually just take the palm of my hand and yeah I know some people go all the way back up here and that makes me so nervous They’re like “No we just got to use our body weight to roll into it and peel it and comes usually right off.” I don’t think I actually smashed it hard enough So let me do that Well there it goes Garlic is definitely sticky So while I recommend everyone learn how to hand mince it it does uh does save you a little bit of effort I have a small pole string food processor that helps to really mince it up well So we’ll just show you that here for a second If anyone has any questions throughout our event please go ahead and throw them into the Q&A and we will address those Do you have any Carrie um preferences or comments regarding um different type of garlics you buy in terms of what may be more full of again things that are good for us versus
Yeah
because you see quite a few different types of garlic when you go to the grocery store Costco or wherever
Yeah So I would say if you can do fresh fresh is great However especially in terms of blood pressure lowering effects they found that even just a fourth of a teaspoon of garlic powder which is just dehydrated garlic ground up into a powder a day can have a decent impact on someone’s blood pressure their artery function etc So I think that’s the good thing about garlic And one of the other things is that it has a lot of dialide in it So you’ll hear me talk a lot tonight about
Can you say that three times fast
i can’t I don’t I don’t even think I remember it already Dial dulfide Yeah So you’ll hear me talk a lot about phytonutrients Phyto means plant So we only find these compounds in plant foods And our meal is about to be loaded with 17 different types of plant foods And so the part of the reason I it’s not necessarily that we want you to remember all of these names and all of these terms It’s more about what they’re doing overall and and the benefit that we’re getting from them So especially in terms of skin colon lung and stomach cancers the garlic has been shown to be very helpful but also in liver function And so it’s a naturally that and this yellow onion these white foods are very detoxifying So they can help our liver do its job to detoxify They’re not detoxifying themselves They’re helping our liver do that job by providing it the nutrients it needs So none of these are exclusive to being these superfoods by themselves We’re combining them We’re eating them daily over the course of the week etc And that’s really where the benefit comes in So I always do this wrong So I’m going to do this
Go for it And we’re gonna There Okay Good We’re just going to mince this up All right There we go And if you want to go ahead pour this into our pan Listen Oh it already smells so good Actually you know what it always gets stuck on me So let’s see I think I have to keep the lid on This is what happens when you don’t bring your own kitchen gadgets We might just have to scoop it out and put in the
Try one more pulse
Okay so it does work
Nope
Maybe it is the safety feature to untwist it from the top There we go Let’s see
There we go That was probably just going the wrong way All right So if you want to pour that in there put any oil or butter or anything in here first
You know what we’re not going to use any oil That’s a non-stick pan and you could use a little bit of oil if you really wanted to but really that’s the purpose of the oil in this case is to prevent it from sticking So we have a little bit of water here And as we start to see the onion start to What do you have the heat on here is this a low or medium heat
it’s medium Yeah So we’re just going to brown those onions and or cook them until they’re translucent there And then we are going to pulse our walnuts and our mushrooms separately And this is something again there’s a lot of different recipes out there You are more than welcome to try I am always that cut cut corners when cooking kind of person So I would I really I’ve tried multiple times to do the walnuts and the mushrooms at the same time but they’re just different textures And the reality is you can’t So we will pulse the walnuts first and then goodness And then the See
you can get it back on There we go Okay Be my workout for the day All right So Dr Corso you do you like to cook or you
No I actually
Because you
because I have to cook No my wife’s a wonderful cook but um as our kids
grew up and left the house we decided we would start having meals that were enjoyable and not just feeding the the locus when they stormed through the house time So we really started to uh um get recipes and start making meals fresh from scratch And
I that’s sort of when I really started to get into it and in the summertime uh
when on vacation I will do a lot of the cooking at home
Amazing
We love uh outdoor um grills uh so it just provides an opportunity to to enjoy um um home-cooked meals rather than going out
Yeah And so you’ve been talking about home-cooked meals What are the benefits of cooking at home would you say
um well one is you know healthier Um you control your portions rather than uh restaurant giving you enough food to feed three people
That’s very true Which way to go left goes to the boy We got to figure this one out
I know And I just did it I should have paid better attention Let’s see There we go It’s going clockwise Got it Okay So I’m gonna have him add these when or actually no I’m going to show everyone the consistency of these mushrooms So you can see they’re not too finely pulsed They’re I would say chopped minced They’re pretty small in that way but yeah agreed So you you cook because you like knowing what’s in your food and where it came from perhaps
Yeah Um far healthier Uh we get to choose fresh vegetables um that are always better than um what you might get in certain locations And we get to mix it up too is is you prepare a goodiz meal and it gives you leftovers for several more nights um that you benefit from But we uh we enjoy the cooking process and we enjoy the eating of it as well So
yeah All right I’m going to zoom in here So there you can see the mushrooms And so again they I just took 8 oz of white button mushrooms And the interesting thing about that is that we’ve discovered that white button mushrooms have more of the aromatase inhibiting effects than any other type of mushroom That’s one of the cheapest mushrooms that you can find and it’s available pretty much everywhere and it’s just this simple little mushroom So especially in terms of hormone cancer hormone related cancers that actually prevents the creation of some of the estrogen especially in terms of breast cancer I didn’t realize I mean I realized that but that these are actually inhibit aromatase because
the pharmacological drugs we give so many post-menopausal women there may be some out there using leol and aromomas or exomestine are medications that shut down the um conversion of male hormones androgens in the atipost tissue or fat converted to estrogen which can activate um breast cancer cells and stimulate breast tissue Yeah
inhibiting that aromatase um is what
those drugs do It’s nice to know that there are natural mushrooms that do that
It’s amazing So food is medicine in certain ways Absolutely Um and the cool thing about it is why not try It’s $2 for 8 ounces of mushrooms So this recipe actually calls for 10 ounces of mushrooms but look they sell mushrooms in 8 oz packages these days So all I did was buy one package It was on sale for $2 You really can’t beat that And especially not because do you want to guess how many mushrooms you need to eat a day
uh I wouldn’t have a clue
Five That’s all
They’ve been finding that aromatase inhibition activity with as little as five white button mushrooms a day So why not try it you never know what might happen So
um all right We’re looking good over here So we’re starting to get a little more translucent with our onion The nice part about this recipe is I think you kind of can’t mess it up So I’m going to go ahead and throw in our mushrooms They’re made up primarily of water So what’s going to start to happen now is our mushrooms are going to start to release water which is also going to help our onions and garlic finish cooking too So I’m going to take this out for a second Let you dump that in there and keep stirring And then I’m going to drain the water off of our walnuts that have soaked for about 20 minutes at this point So is this one package of standard mushrooms you’d buy at the grocery store that’s it That’s all it was Yep I’m going to let our walnuts drain a little bit here And this is a cup of walnuts that we’re using Now I did see someone ask uh they said they don’t love the taste and smell of garlic So would garlic pills or garlic supplements be appropriate well that’s sacriiggious Anybody who doesn’t if you’re from Italian heritage olive oil and garlic are two uh staples in any household So
are you Italian
oh yeah I think I could tell but figured I would ask Yes agreed A little a bit sacrilege there Um no all jokes aside I think uh we’ll we’ll talk a little bit more about supplements later especially in relation to turmeric Um and there are some that have benefits to them there’s some that don’t You know my problem with a lot of supplements is that they are not regulated by the FDA So I actually encourage folks to use if you’re going to do um Oh my gosh look Now I got this thing all stuck So if you’re going to do them then we want to look for either something called the USP verification which stands for US Pharmacopia That’s a third-party uh company that actually looks and analyzes the manufacturing practices and make sure that everything is clean and that what is in that pill is supposed to be there etc So there’s that There’s also Consumer Labs that runs third-party testing on their um on brands So just make sure that what you’re buying is actually what’s in it There’s no harmful chemicals like lead or mercury and the fish oil because again they’re not regulated So they can put whatever claims they want on there and they can put whatever they want and it’s a multi- probably trillion dollar industry at this point when we’ve got food You’ve got other foods that can do those same things that the garlic can So that is completely fine If you don’t love garlic you don’t need to force yourself to love garlic We can find something else that will assist our liver with detoxification versus taking a pill So garlic is wonderful but look at messing this up again Okay third time’s a charm Just need a little bit of elbow grease One of the questions we get asked by a lot of patients when it comes to alternative supplements is the lack of any FDA oversight Yeah And if there is a product out there um for a common example is black phos is a that’s available in many different forms and operations that’s been used in some cases to help with hot flashes in postmenopausal women or unable to use estrogen because of breast cancer But the problem is is
there’s no regulation of how much Nope And uh that always makes it challenging inbody to find a product that’s going to provide reliable um benefits
right and you know so they what we’re also referring to is it could say there’s 50 milligrams of black kohash in this and then when it’s actually analyzed by one of these third parties they find no there’s only 20 milligrams So are you paying a certain amount of money for this product that’s not even giving you the quantity or the dosing that you think it is Um so you really just have to do your research So there are times and places for supplements I’m not going to say that um that there’s not by any means but we just want you to be careful and not cause any more harm or spend any more money if it’s not going to actually work So that was a very good question All right I’m adding in the Yep there we go Dr Corser is going to scoop the sides for me I’m adding in the walnuts And I personally feel like if you let your walnuts soak a little bit longer I think that’s okay Again what we’re creating is a ground beef like texture That’s what we’re going for here Do you have any idea in the uh what do they call it the Impossible Burger It’s actually not Is is it a lot of the same ingredients that they use for that do you have any idea
i wish it was but no I believe the Impossible Burgers and the Beyond Burgers are mostly soybased and they are um soy is probably a different conversation for another day but true whole real soy foods there’s only four of them There’s soy milk there’s edetamame there’s tofu and there’s tempeh Those foods have been shown to decrease breast cancer Even in hormone sensitive breast cancers they have phytoestrogens Yes there’s an estrogen mimicking compound in soy but it binds to a different cell receptor on the breast tissue So um that is different than this processed um potentially genetically modified soy that has been you know added lots of sodium to it And I think that’s a really important point I want to make as well just that we need to treat our whole bodies And when you’re undergoing treatment too your whole body is getting affected by it So if we can do something that is also good for our hearts good for our blood pressure good for our blood sugars you know that’s that’s a win-winwin So a lot of these Impossible burgers the Beyond Beef burgers still have a lot of saturated fat which increases our insulin resistance and leads to type two diabetes and heart disease atherosclerosis plaque buildup there So walnuts are one of the most vasoddilating nuts They can kind of counteract that saturated fat better than any other nut So we’re using walnuts here And then walnuts are also great for let me check my notes They have elagic acid which is a phytochemical They also have gammael which is a really fancy form of vitamin E or really fancy word for saying vitamin E Vitamin E is one of the best antioxidants um in terms of vitamins or one of our only vitamins that’s an antioxidant I should say excuse me So antioxidants can you walk us through the beginning phase of cancer like what is happening there to actually start the progression of cancer
i wish there was a one simple answer There isn’t because cancers are very different based on the tissues they arise from Yeah
essentially probably at the core is an underlying genetic mutation that occurs in a cell whether it’s in the milk duck cell or in a cell in the colon That mutation um is going to lead to perhaps a different programming of how the cell is going to behave And if you add enough other elements it’s ultimately going to become what we would consider cancer But it’s a lot of steps over many uh years honestly for most um uh cells to eventually become cancerous Again it’s I’m sure related to not just genetics but some cancers like prog and breast cancer hormones um viruses certain viruses can predispose to um um cancers um uh like HPV for cervical and oral cancers Uh and then ultimately gosh the array of and you probably know this far better than than I do is the potential um for various micro uh particles in food whether it’s toxins that can then interact with the cellular level and yeah and hardwire a cell to become very different and that’s ultimately cancer But I always tell folks
it’s like making this um taco um mixture or chocolate ch cookies
Just throwing chocolate chips in a bowl doesn’t give you cookie dough better
Yeah
And it’s not just um a woman taking hormones for 20 years that caused her to have breast cancer That was about as much as the garlic in this It’s just a small ingredient amongst many others Right Yeah Exactly So the great thing about antioxidants is that what they’re doing or one of the effects they can potentially have as well as these phytonutrients And again phyto meaning plant um phytochemicals might be another word that you hear So these aren’t vitamins they’re not minerals but they have effects on our body system So that’s what I mean when I’m saying phyitochemicals vitamins and minerals we have to have a certain level of them for all of our body processes to function So I think uh what we’re learning more about maybe is that these phytonutrients are actually crucial to our chronic disease in general So they’re anti-inflammatory They’re antioxidants and those can potentially prevent the DNA mutations from occurring or the damage from occurring to begin with So we’re we’ve already got four different plant foods in here and I think we’re probably about ready to start adding some spices
All right
so let’s see here All right we’ve got two teaspoons of oregano and a tablespoon of cumin here We’ve got a tablespoon of chili powder And then one of the things that you know I’m going to get a little spoon here the recipe did not call for but I am adding because we’re really not going to be able to taste it but it is an excellent canc It’s related to pretty much every step of the how cancer mutates DNA to begin with to how the cancer cells grow to how fast we can heal is turmeric So I’m going to add that to this And again it’s a beautiful bright yellow color But what I’m also going to add with it are some cracks of black pepper here Because for whatever reason the black pepper compounds actually help our bodies absorb turmeric by 2,000% Huh
So that is a good reason to just go ahead and combine them Chances are in most foods you’ll probably combine them anyway This is tomato paste in a tube I heard that it’s less uh metallic tasting Maybe you as an Italian can uh shed some light on that for me I’ve never bought tomato paste in a tube Uh we do It’s actually easier to utilize and often times you only need a tablespoon if you’re opening something and opening a can Most of it goes to waste So this is great
So we just need about a half a tablespoon If we have a little bit more it’s okay If we have a little bit less it’s okay And then if you want to throw in a tablespoon of soy sauce So that soy sauce is going to add more of that savory flavor that kind of meat-like flavor there And then have you ever used liquid smoke or do you like liquid smoke
um I do but most of the time I get my smoke naturally uh cooking it outdoors
Fair enough Yes So we’re going to add a half of a teaspoon I think it was Let me double check that Yes a half of a teaspoon of liquid smoke If you have the kind with the little shaker just a couple you know maybe five drops or so And we’re going to um mix all of this up Maybe add a little bit of water here just to kind of get that tomato paste going And if we need more water we can So Oh yeah And a four of a cup of water So the whole thing we have special guests
Oh howdy Welcome So I hope it smells as good as um it smells right here Thanks Wes So we just finished adding all of our spices and we’re going to cook the mixture until about I don’t know the mushrooms are softened which they kind of already are So at this point we’re really just letting the flavors melt together I would say letting that water kind of evaporate I personally don’t like this too liquidy because then when you add salsa and you add all those other things to your tortilla then all the liquid kind of runs out So I actually prefer to almost brown my mushrooms really let all the water evaporate before I serve it
I agree
And one of the things I think we don’t think about or do enough is taste as we go So one of the things we’ll do here in a second is also just give it a try Give it a taste See if it needs anything If it needs a little something we can always add more But remember this is also going on a taco And we’re about to switch gears here for a second And I’m going to clean up our station a little bit And then we’re going to make a taco sllo to go on top So the only sodium in this whole recipe was a tablespoon of soy sauce So that’s very reasonable especially for watching our blood pressure Which I’m curious Dr Corso about the cardiooncology effects So especially when you’re talking about treating breast cancer there has to be some type of effects on the heart being so close I would guess terms of toxicities of our therapy on the heart
Yeah Or just any any effects really Um maybe the the way the blood vessels are able to dilate or effects on blood pressure I don’t know Anything you want to share with us um you know I mean in general if uh we talk about breast cancer we’re generally talking about more commonly uh post-menopausal women and that’s where you’re going to see other illnesses like blood pressure and diabetes and heart disease so I don’t know that there’s a relationship at all between breast cancer some of our interventions and treatments certainly can affect the heart adversely so we have to be very mindful about uh um when we’re giving folks treatments to avoid um damaging heart function But in general uh we don’t have a lot of problems with the common therapies we use
Most of them are quite safe Excellent Okay So I’m going to bring this over here and start setting up If anyone has any questions I will swing back there once I’ve switched us out here Got our big old spice cabinet there And
when do you spice this
probably now It looks good Look how beautiful it is Maybe we can um
turn the heat down or off
Yeah you can turn it Yeah Or you can even use it uh leave it low because we will um actually switch that out and cook our tortillas on there too
All right
So going to
We have any spoons yes behind you over here And yep found some there too Great
All right
Well I have a special taster in the room I’m gonna her tell me what she thinks
Uh
oh The pressure’s on Okay All right Here’s some spoons I might give it a give it a whirl here See what we need The special tester says it’s delicious Good What do you taste the most in it do you think yeah Cumin Yep So we put chili powder and cumin in there Oh Oh nice He’s got a little bit of heat probably from the chili powder which I’ll just take a second to note Chili powder is a blend of spices Actually most people don’t realize that So one thing you might want to do is check that back label for the sodium content too especially if you’re trying to manage your blood pressure and watch that Some spice blends it will blow your mind how much more sodium one has over the other So again we’re mixing all these other flavors together so we don’t need a ton of sodium which is why One of my favorite tricks I learned from the American Heart Association was to use soy sauce because you’re getting all these other flavors from it as well as sodium and it can really create that nice savory flavor which the mushrooms do too So I’m talking too much and not um
I was going to comment We learned this a while back changing um marinade ingredient from soy sauce to something else that
it the food was less flavorful actually you didn’t appreciate the the the salt as much because a lot of times when you’re cooking something you’ve got layers You may have like I make a um Caesar salad dressing and there’s at least three ingredients that are adding salt from um the um anchovies to the parmesan cheese to the um um
regular table salt Um so if you skip out on soy you may be losing your real good source of of sodium which is not necessarily going to turn out to be a good flavor Yeah that’s true So here’s the thing A recipe is a suggestion and the only way you know is by trying it So we’re going to try another one here And I’m going to be honest with you I wasn’t sure how this one was going to go but we tested it and we had multiple taste testers here that day and I loved it It came together so quick and easy So what we’re going to do is you do using my first tip Go ahead and tell everyone what you did and why
Oh I just wanted to uh smell um check out the cilantro
Yeah because if you can’t smell it you can’t taste it And if you can’t smell it or taste it then it’s lost a lot of those phytonutrients that these oils that make it good for us to begin with So I walk around the grocery store and I pinch it and I smell it And if I can’t smell it I don’t buy that one because just buy dried or buy something else that day
Don’t go uh shopping when you’ve got a bad head cold and you can’t smell anything
Yeah Or co co times were hard when you lost that sense of smell for a while Um all right So now we’re going to make the dressing first here We’re going to whisk everything into this big bowl and then add our um other ingredients So would you rather be the chopper or the dressing preparer
um you choose your show What a great guest Um you can go ahead and make the dressing So let me give you the here’s the recipe here And while you start to do that I’m going to check on our questions back there Okay
So we’ve got a four of a cup of plain non-fat Greek yogurt we’re using there A half of a lime we’re going to squeeze into here The honey And then just a little bit of You can do the spices the salt the pepper The
You want the dressing in here yep So we’re going to try to use just one bowl and that way we’re not dirtying everything up Let’s see All right Nope We’re good We’re making it look so easy that no one has any questions All right Great If you have leftover limes you can make um something like an adult beverage later Yes I know something that goes good with tacos
Uh sesa I was going to say margarita but
Oh my wife would prefer the margarita And really nothing beats you know the fresh limes do make a big difference This uh looks so beautiful I can’t wait to show everyone this I might need to go get a little hot pad Um and then I’m gonna turn this one off And then I’m gonna set another pan on here that we are going to warm up to cook our tortillas with Right That one is a half And the one correct yeah So a/4 cup of plain Greek yogurt I love doing this because it tastes exactly like sour cream but it’s got all those live and active cultures It’s got way more protein So in this it’s just it’s going to give that nice cooling effect to our slightly spicy taco which you don’t have to make it spicy if you don’t like spicy or that’s not agreeing with you or you have acid reflux or anything like that So just again keep this in mind We’re We’re giving you an idea and you can make it your own to match your family’s needs So all right Great
And is this about a half a tablespoon
yeah I just dumped So here’s the um secret I forgot honey the day I tested it So I went downstairs and found those perfect little honey packets and one little honey packet was all we needed cuz everyone knows the most annoying thing about measuring honey is getting it out of the tablespoon But there’s a trick for that and it works really well You spray your tablespoon with cooking spray and it will slide right out
So but those were just too perfect I couldn’t help it So that’s what we’re going to use there All right So I got this on low to medium Yeah probably do this Great So that was about I think what was it half a tablespoon for that
of the honey Yeah Yeah Great Okay
A quarter cup of chopped cilantro
Yeah So we’ll get on the cilantro now I’m actually going to just go ahead and use our cutting board All we cut on this was plants So maybe we can share some cutting space here There we go Move this around Kitchen safety And borrow this knife here So I’ve got a green onion that I am just cutting up into little bits And then you can of course use this was supposed to be our scrap bucket for uh Good That was something special
Nope I try to remember to do that because I feel like even if the trash can’s right below me it’s a lot easier just to toss it into a bucket
You’ll probably miss half the time you try to put it in a can That’s very true Uh all right So
so uh you familiar with why there’s a certain percentage of people who don’t like cilantro can eat it
yes It is a genetic uh is it an enzyme
An enzyme that some people have and some people don’t So if you’re one of those folks that thinks it tastes like soap we believe you because there is a
genetic reason for it Yeah I I just have to say that I I do not have that and I love cilantro So
with you there there’s also a gene that uh you uh eat asparagus and your urine stinks You’ve got the enzyme that you don’t smell it Uh
so there are genetic reasons for a lot of these
All right then you want to crack some black pepper in here And I thought I had our salt out but I might have put it away H There we go And then we’ll do maybe 10 cracks of salt after that and whisk up So we’ve got our dressing in our bowl right now Black pepper a four of a teaspoon of cumin half a tablespoon of honey lime juice and our what was the other thing yogurt
Yogurt
Yogurt right in front of me All right And if you want to whisk that up
Yes Then we’ll add our cilantro and our um our other greens here So one of the cool things about cilantro is it is a leafy green And I think we don’t often consider our herbs in that way because we don’t eat them in quantities the same way we would eat say kale or cabbage in this instance But cilantro is actually on the top 10 list of nitric oxide producers And nitric oxide is a vasod diilator So it helps with blood flow from the top of our head to the bottom of our feet So it’s great um for those with COPD those with neuropathy and from diabetes those with heart disease of course those with uh dementia Alzheimer’s or preventing those things because we’re getting more blood flow up there So I’m going to put some
chop up the cilantro
Yeah Here you go I’m gonna let you have mine
Okay
My little one right there And then Oh yeah Well then we’ll we’ll add the probably do we maybe either a quarter or a half Are you feeling
with the
What does our guest think does she like spiced
uh yes I think if we leave the seeds off uh we’re good with the um
great
jalapeno I do want to mention to everyone that there’s a typo I realized in the recipe from being at the store today So the original recipe called for six cups of shredded cabbage and it said a 14 to 16 oz bag Well when I got to the grocery store and picked up a 14 oz bag of klesaw mix I quickly realized that’s about 3 cups which is what we need So I have the recipe If you want to double it it doubles very easily It doubles well if you’re bringing it to a cookout or having taco night for lots of folks but it’s that’s going to make a lot So I just want you to know that the recipe will need to be edited to say one bag of 14 to 16 oz coleslaw And I chose this one because it’s got the different colors So we’ve got green cabbage purple cabbage and carrots So already three different colors of the rainbow right there And that means that those different colors are actually targeting different parts of our body which is pretty amazing Orange foods have been shown to hyperarget especially in women cervical tissue ovarian tissue Um so our turmeric is also great for that as well We’re finding reductions in breast and prostate cancer with enough fiber with enough phytonutrients So all right I’m going to show everybody what this looks like and then if you want to cut our jalapeno for us and then we’ll add in all of these things here shortly It’s Oh even that smells good I smelled the cilantro All right So we are deseeding and de vaining that jalapeno which does remove a good bit of the spice level but again you can totally leave this out if you would like Jalapenos are also a great source of vitamin C which is also one of our antioxidant vitamins Oh this is a good tip Someone said that they run their spoon under hot water and the honey will pour right out
That’s a good tip
It’s a great tip I’ve never tried that one Thank you for sharing that
I have found if you’re using honey in a recipe and you’re using again olive oil or something else if you put the olive oil in the spoon first it acts as the same as a spray It doesn’t stick to the the
It really does make it so much easier though Peanut butter same kind of thing if if you spray before peanut butter comes out a little bit easier as well All right these are all great tips All right we’ve got 15 minutes left so I might start to put some tortillas on here My gosh that just the dressing of that smells so good So what I wanted to show you are these tortillas They come at a big box store that I’m not going to name but you can probably take a guess And so you’re going to get a lot of them They’re refrigerated And the reason I choose these is because they are made up of four ingredients: wheat flour water canola oil salt and sugar I counted five So five ingredients Next time you are at the store take a look at your flour tortilla ingredient list And it might floor you It floores me And so there is a slightly extra step to these but I think it’s so worth it cuz all we’re going to do is heat them up
I’m only putting a half a jalapeno
I think that’s more than enough That looks great Go
and dump it in
Go ahead and dump it in And then you can dump our coles saw in there as well So I’m just unpeeling these from one another over here Go You could also use corn of course Even the corn tortillas sometimes there’s an awful lot of ingredients in there a lot of stabilizers a lot of preservatives and that especially is important when it comes to our GI health So we’re linking inflammatory responses to some of the preservatives and things like that that are put in our food But what our colon cells love to have is the support of good gut bacteria And the good gut bacteria love to eat fiber which our meal is about to be full of as well as one of the other compounds that they’re able to convert is polyphenols Those these antioxidants that we’ve been talking about So or one type of antioxidant that we’ve been talking about So these are going to take I don’t know I’ll see how long this takes but they’re going to brown up and I’ll show you all what they look like I’m going to clean up our station a little bit here while we wait for that to cook and see if this is hot enough Yeah it should be good All right I think this is thoroughly mixed
All right Would you like to try it
sure Great We made it not too long ago So comes along nice
Yeah And it really balances that cool Greek yogurt and you got a little bit of the lime You got the sweetness from the honey Do
you like the taste test and this is really easy I mean we used one bowl We used a whisk It was all pretty cheap available ingredients which is great
Um so now we’re just now we are glad to accept any other questions that you all have We are going to cook up these tortillas and show you a finished product here when we’re done Um what I might do is if you don’t mind I’m going to zoom in and we’ll show everyone what this walnut mushroom mixture looks like
Sure Right here And
you know this is a perfect meal A lot of folks ask about is there a specific diet that’s helpful for breast cancer survivors in terms of
um helping stay cancer free mhm
There’s actually one large trial done quite a few years ago that
randomized several thousand women to low-fat diet versus you know eat what you want And there was a 25% lower risk of women relapsing with their breast cancer when they were successful with
uh low-fat diet and it was um um with weight loss sort of designed to exercise So a healthy lifestyle
right right
Um so you know you don’t have to go on a special crazy diet you really want to change your lifestyle and healthy and this certainly would fall into that category
would be a perfect part of a meal plan and trying to help stay cancer free
Yeah absolutely So I’m going to go zoom in here real quick And yeah I think that’s a really important point is that we have to remember that stress reduction and socialization and these are all other important parts um there Oh you can actually see our sllo next to it there too So that’s what it looks like And I mean from this angle it looks like ground beef to me Great So the last thing we’ll do is just kind of wait on these tortillas over here And I also like making them It’s really easy to make with masa flour too I might have been doing the wrong ones Did I do the wrong ones
yeah You were headed over here when it’s
Yeah Sometimes I do both of them just because it hangs over top of there Oh I didn’t see that one on Yeah I know So sometimes I get impatient and then I burn them You see okay
You can’t get impatient in the kitchen
I know
You’re right
Once you’ve got four and a 5-year-old who are yelling
then I get it
In my house it’s a one and a fouryear-old But exactly Um speaking of which so this is a great recipe to introduce nuts to your children if you haven’t The only thing about it is that um it is this one was a little spicy So I actually got a chili powder that I had never tried before So obviously test your chili powders before you go putting that on your children’s um food there But I also like this version of kleslaw I mean I guess it’s kleslaw you know So like you said we used non-fat Greek yogurt so there’s no fat in there The only fat we’re really getting is from the walnuts which is natural They’re omega-3 fatty acids very anti-inflammatory great for our brain great for our heart And the interesting thing about a lot of these phytonutrients we keep talking about turmeric in particular or some the ones that are in turmeric are fat soluble So we don’t want totally no fat but we do want to have a little bit of the natural fat to help the absorption of these much better So and this is not something you probably really need to think too hard about I’m sharing it with you but in this meal it’s just all together there There’s might be even a little bit Yeah there’s four grams of fat in one tortilla So we’ve got a little bit of fat from our tortilla We’ve got some from our walnuts and that’s all it needs Doesn’t need much We could add avocado to this as well or guacamole and now we would have that natural fat there as well So that would be this is a really all-star meal in terms of a variety of foods So I think I said this at the beginning but there are 17 different plant foods in this recipe that includes different spices and herbs So our cilantro and our green onion is kind of used like an herb here too Our green onion also counts differently from our yellow onion So the purple cabbage counts differently from our green cabbage again because those different colors are targeting different parts of our body And so the goal is actually 30 different plant foods per week and we just got 17 in one meal
So we’re really we should be able to do that This also includes tea not necessarily sweet tea but black tea um hibiscus tea green tea white tea all those would count So there we go I was going to say there we go Now we’re Okay the heat
We cranked it up So um it’ll actually start to bubble and sometimes you kind of have to push the bubbles down because the whole thing will start to do that and then it’ll brown a little bit So I usually like my bubbles to be a little bit brown and then uncooked tortillas
They’re uncooked tortillas And when your pan is hot and it’s right it doesn’t take that long But when it’s not you know sometimes it takes a little bit longer So Um okay Well how does someone utilize your services where do they find you if they need you
um for the most part folks are referred to Gibbs after they find themselves mammogram shows new abnormality Um
and uh you know every woman who’s doing screening for breast cancer is always hoping that her mammogram this year will be unremarkable But if there is an abnormality the reason we do mamograms is to catch cancers early and the vast majority of women will be survive their cancer So it’s important um to uh get your screening Yes
it makes a big difference Thank you I’m glad you brought that up So get your screenings We’re happy to help you do that should you need And that tortilla is looking great Oh there comes these big bubbles Um let me go check one more time to see if anyone has any questions And then of course if you’re not chatting so much you could get this meal done in a pretty pretty quick amount of time But you think make sure I shared everything I wanted to I mean look I there’s so there’s a cancer superfoods checklist that I was kind of basing this off of So on that is mushrooms garlic berries turmeric which is why I added the turmeric here One thing I did want to mention about the turmeric is that they’ve discovered that the curcumin So that is the one of one of these phytonutrients in turmeric Turmeric itself is a root It looks like ginger except for it’s wider and it’s orer than ginger So it’s a real whole food to begin with And back to our supplement discussion when you start to just extract the turmeric or I’m sorry the curcumin out of the turmeric you’re losing a bunch of other nutrients that are in the turmeric as well So if you’re going to choose a supplement you might want to do one that is turmeric not just curcumin Um and one with that black pepper ex extract as well So anti-prololiferative Did I say that correctly
a big word Good I did it So it’s preventing the cells from dividing and multiplying Did I get that right
you got it
Okay Antioxidant So we’ve been talking about those those anti-inflammatory when something gets oxidized um sometimes it creates that genetic mutation or the DNA damage that then the cell can continue to you know proliferate in the wrong way or it can continue to grow in the wrong way Um and then carcinogen blocking And so we talked a little bit about this but you know there’s just a lot of day-to-day cancer-causing substances that we come into touch with and there’s nothing we can do about it We don’t need to necessarily worry about it It might be walking by a truck and inhaling the smoke from that It might be um brushing some by something and getting a chemical on you from cleaning or something like that So here at our disposal we have all of these different foods that we can be eating that will bind to these carcinogenic compounds these cancer-causing substances and prevent them from being absorbed into our bloodstream So it can stay in the digestive tract and be excreted either our feces or stool And that’s what we want to happen That’s a natural process that we want to happen And so the curcumin turmeric is a little special because it can do all three of those things So there’s not a ton of foods that we can say that do that But again let’s remember the turmeric as a whole versus that isolated curcumin is really what we’re looking for So we added it right here One great way to add it You’re never going to notice it’s there And with that being said
time to eat Let’s build a taco
All right Here’s a couple shells All right Here we go All right Yum Okay So I’m going to do our walnut meat on the bottom Actually did have a couple of Oops Where did I put that you know what i’ll just use this Uh got our SLO on the top here Maybe you can use that plate I’ll grab Here we go All right There’s one Perfect And I will go ahead and load you or you can go ahead and load yourself up and then we’ll show everyone what we’re working with here and dig in Hopefully this is not the best pan for this is it
yeah they’re coming along Just Okay You have to be patient Carrie Dr Corso I think you’ve already learned It’s not my strong suit which is not good when it comes to cooking Oh there That was looking great Looking great All right Ready i’m going to zoom in here Everyone can see our plates Oh you want to you want to dine first let’s
It is 6:30 huh yeah All right Let’s go for it Cheers
Cheers Oh my gosh that’s good
This is even better than when I tested it because we didn’t have the walnut meat We’re just testing the saw to make sure the saw was good But it really goes perfectly together It really does All right Oh man Nice black pepper kick there I’m making one for a special guest
All right good So there we are Let you look like we have any other questions So we sure appreciate everyone taking the time to join us We have another colorful cooking at home coming up on Friday June 13th So please consider joining us for that It will be stuffed peppers with guacamole So you could then potentially learn guacamole and add that to your dish as well Yep We’ve got extra limes We’ve got extra cilantro So go ahead and add anything else Again you could even do more of your plain Greek yogurt like sour cream And you could have your beans and your brown rice with it and really maybe even get to 30 plant foods in this one one dish as it is So thank you so much for joining us and we hope to see you next time Thanks Gary
Give everyone a wave No thank you
Bye everybody
Thank you Yeah eating