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Cancer + Wellness series: Episodes 12-15 – Healthy recipes


Mick Von Doxatater (aka Surfer Mick), an instructor for Mary Free Bed’s Cancer + Wellness program, believes good food can play a key role in a person’s health.

surfer mick logoOn this page, you’ll find 7 healthy recipes that are packed with nutritional powerhouse foods. Some of the recipes are written below, others are presented in video form – all would make excellent additions to your diet.

Email Surfer Mick for additional information about these recipes. Watch the complete Cancer + Wellness video series to learn more about this innovative Mary Free Bed program.

Surfer Mick’s Pineapple Mango Salschetta©

  • 1 cup Roma tomatoes, finely chopped
  • 1 cup fresh or frozen mango, finely chopped
  • 1 cup pineapple, cut into tidbit size
  • 1/2 cup sweet red peppers, finely chopped
  • 3 green onions, finely chopped
  • 2 Tbsp. lime juice
  • 1 Tbsp. lemon juice
  • 1 jalapeno pepper, minced (jalapeno from a jar, plus a bit of juice)

1. Mix all the ingredients in a medium-sized bowl and refrigerate for at least two hours to fuse flavors.
2. If you want to speed things up, you can coarsely chop all of the ingredients (except the mango and pineapple) and process in a food processor to a semi-coarse consistency and stir in the mango and pineapple.
3. If using frozen mango chunks, don’t thaw. Keep frozen to allow for easier dicing.

Servings: 10 (at 1/4 cup each)
Calories: 26
Percentage of Daily Value (based on 2,000 daily calories)
Total Fat: 0.15g (<1%)
Saturated Fat 0.03g (<1%)
Cholesterol: 0mg (0%)
Sodium: 2mg (<1%)
Potassium: 120mg (3%)
Total Carbohydrates: 7g (2%)
Fiber: 1g (4%)
Sugar: 5g
Protein: 1g (2%)

Surfer Chickpea-mas©

  • 2 cans (15 oz.) chickpeas, rinsed
  • 2 cloves garlic, chopped
  • 3 Tbsp. sunflower oil
  • 3 Tbsp. lemon juice, freshly-squeezed
  • 1/2 tsp. cumin
  • 1/3 cup water
  • 1/4 tsp. sea salt, optional
  • 1/4 tsp. paprika
  • 1 tsp. pesto, basil (optional)

1. Add all ingredients to a food processor and blend until smooth.
2. Refrigerate until ready to serve.
3. Omit the pesto if you prefer plain hummus.

Servings: 12 (at 1/4 cup each)
Calories: 79
Percentage of Daily Value (based on 2,000 daily calories)
Total Fat: 4g (6%)
Saturated Fat: 0.43g (2%)
Cholesterol: 0.12mg (<1%)
Sodium: 73mg (3%)
Potassium: 89mg (3%)
Total Carbohydrates: 8g (3%)
Fiber: 2g (8%)
Sugar: 1.5g
Protein: 3g (6%)

Surfer Mick’s Surfschetta Spreada©

  • 3 cups Roma tomatoes, diced
  • 2 tsp. garlic, minced
  • 3 Tbsp. olive oil
  • 1/3 cup basil, finely chopped
  • 1/4 cup Parmesan cheese, grated
  • 2 Tbsp. balsamic vinegar
  • 1/2 tsp. sea salt, optional
  • 1 tsp. pepper

1. Wash, rinse and dice tomatoes into small chunks. Add tomato chunks to a colander while dicing to drain excess juice.
2. Place garlic, basil and olive oil into a food processor and pulse until well-blended. Add cheese and pulse a few more times. Add salt and pepper, set aside.
3. When tomatoes have drained well, mix all the ingredients together in a bowl and refrigerate for at least 30 minutes before serving.

Servings: 25 (at 1 Tbsp. each)
Calories: 21
Calories From Fat: (74%) 15.63
Percentage of Daily Value (based on 2,000 daily calories)
Total Fat: 2g (3%)
Saturated Fat: 0.28g (1%)
Cholesterol: 0.25mg (<1%)
Sodium: 11mg (<1%)
Potassium: 57mg (2%)
Total Carbohydrates: 1g (<1%)
Fiber: 1g (4%)
Sugar: 1g
Protein: 0.5g (1%)

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