The Back in the Swing Cookbook
THE BACK IN THE SWING COOKBOOK
Recipes for Eating and Living Well Every Day After Breast Cancer
by Barbara C. Unell and Judith Fertig
August 7, 2012
Contact: Tammie Barker
800.851.8923, ext. 7499
THE BACK IN THE SWING COOKBOOK: Recipes for Eating and Living Well Every Day After Breast Cancer is a life-affirming book full of 150 feel-good, easy-to-prepare recipes. As the woman’s guide to making delicious meals and embracing a positive lifestyle, THE BACK IN THE SWING COOKBOOK will make mind, body and spirit feel energized and empowered.
Created specifically for breast cancer survivors by the national grassroots nonprofit organization Back in the Swing USA, the book contains new information that answers the No. 1 question on many women’s minds: “How do I safely and smartly prevent, and get back in the swing of life after, breast cancer?”
Using fresh ingredients that are specifically designed to help breast cancer survivors get back in the swing of healthy living, THE BACK IN THE SWING COOKBOOK is a book that you will love to use in the kitchen. Delicious recipes include Citrus Sesame Chicken Salad, Strawberry Agua Fresca, Mushroom and Broccoli Risotto, and Gingersnap-Crusted Pumpkin Pie. Each recipe also includes a complete nutritional analysis. In addition to fabulous food and drinks, the book’s beautiful pages include luscious photographs and “Recipes for Life”—tips on exercise, nature, meditation, relaxation, positive emotions, pets, friendships, and more— that set it apart from other cookbooks and make it a great gift idea. October, National Breast Cancer Awareness Month, is an especially thoughtful time to honor those who have been affected by breast cancer.
THE BACK IN THE SWING COOKBOOK is a special gift of goodness for you, a friend, a co-worker, or a family member to reap joyful, healthy rewards for a lifetime.
About the Authors
Barbara C. Unell founded Back in the Swing USA and is the author of a dozen books about healthy family living. The creator of many national publications and nonprofit programs, she has been an educator and contributor on social issues, appearing on NPR and Good Morning America. Visit www.backintheswing.org.
Judith Fertig is the author of more than 20 cookbooks, including Heartland: The Cookbook. Her work has appeared in Better Homes and Gardens, Bon Appétit, Cooking Light, Saveur, and Vegetarian Times. She’s an enthusiastic supporter of Back in the Swing.
Spiced Blueberry Applesauce Muffins
Makes 12 to 15 muffins • Prep Time: 10 minutes
Cook Time: 16 to 18 minutes
Some of our favorite flavors come together to celebrate taste, texture, and great health. Make a batch, individually wrap the muffins well, and freeze for up to 3 months. You may prefer golden flaxseed because it doesn’t have the “horse food” flavor, some say, and the color is better in the final product.
1¼ cups whole wheat flour
1¼ cups old-fashioned rolled oats
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
1 tablespoon milled flaxseed
1 cup unsweetened applesauce
½ cup buttermilk
½ cup firmly packed brown sugar
2 tablespoons grapeseed oil or canola oil
1 large egg, beaten
¾ cup fresh or thawed frozen blueberries
1. Preheat the oven to 375°F. Line 12 muffin cups with paper liners.
2. In a large bowl combine the flour, oats, baking powder, baking soda, salt, cinnamon, and flaxseed. In a medium bowl, combine the applesauce, buttermilk, brown sugar, oil, and egg. Stir the applesauce mixture into the flour mixture until just moist. Fold in the blueberries. Fill the muffin cups equally, about two-thirds full.
3. Bake for 16 to 18 minutes, until a toothpick inserted in the center of a muffin comes out clean.
Calories 144 • Total Fat 3.5g • Saturated Fat 0.5g
Carbohydrates 26g • Protein 3.5g • Dietary Fiber 3g • Sodium 94mg
Potato Frittata Twist
Serves 4 • Prep Time: 15 minutes
Cook Time: 8 minutes plus 1 hour if baking the potatoes
This is so good, you won’t believe it’s this easy! In Spain and Portugal, this favorite comforting dish of sliced potatoes, thinly sliced peppers, garlic, and olive oil cooked in an egg batter is sliced and served in wedges, hot or cold. It’s so quick to make, it’s perfect for a soothing “I’m hungry right now” dinner. Of course, a frittata is also great for breakfast. This recipe calls for baked potatoes, so plan on preparing them the night before. If you don’t have baked potatoes on hand, prick the potatoes all over with a paring knife and microwave on high for 7 to 8 minutes, until tender. Then slice. The good-for-you foods also include fresh lemon juice, garlic, and olive oil in the Work of Art Drizzle.
1½ tablespoons Work of Art Drizzle (below), divided
3 medium cold baked russet potatoes, thinly sliced
1 cup very thinly sliced jarred roasted red peppers
¼ cup chopped fresh Italian parsley
2 large eggs
2 large egg whites
Salt and pepper
Place a large skillet over medium-high heat and brush the bottom with about 2 teaspoons of the Work of Art Drizzle. Arrange the potatoes, then the peppers in the skillet. Cook for 5 minutes, without stirring, until the potatoes are warm. Drizzle on the remaining Work of Art Drizzle and sprinkle with the parsley. In a bowl, whisk the eggs and egg whites with salt and pepper and pour over the vegetables. Cook, covered, without stirring, for about 8 minutes, until the egg mixture is solid when you shake the pan. Remove from the heat, slice, and serve.
Calories 173 • Total Fat 2.5g • Saturated Fat 1g
Carbohydrates 30g • Protein 8g
Dietary Fiber 3.6g • Sodium 66mg
Work of Art Drizzle
Makes 1/4 cup (12 teaspoons); serves 12 • Prep Time: 5 minutes
Here’s the back story of this recipe: Legend has it that a woman working in a Greek taverna traded the secret ingredients in this special vinaigrette to the owner of the restaurant, in exchange for a painting that hung over the bar. Well worth it! Just a 20-calorie teaspoon of this dressing does wonders on salads, vegetables, fish, or chicken. Leftover dressing will keep, covered, at room temperature for 2 to 3 days but tastes best freshly made.
1 large clove garlic, minced
1 teaspoon kosher salt
3 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
In a small bowl, mash the garlic and salt together with a fork until you have a paste. Stir in the olive oil until the garlic blends into the oil, then stir in the lemon juice.
To use this vinaigrette for a dish with 30 percent fat, serve it with at least 12 ounces lean protein, such as boneless, skinless chicken breast; turkey; tofu; or 6 ounces of lean protein plus 2 cups cooked Power Pilaf (page 221), rice, or pasta.
Calories 20 • Total Fat 2g • Saturated Fat 0g
Carbohydrates 0g • Protein 0g
Dietary Fiber 0g • Sodium 200mg
These recipes may be reproduced with the following credit:
Recipes from THE BACK IN THE SWING COOKBOOK by Barbara C. Unell and Judith Fertig (Andrews McMeel, August 7, 2012, $29.99/Hardcover: ISBN-13: 978-1449418328). http://www.andrewsmcmeel.com/