Food as Medicine


Hello Daymakers,
I had such a wonderful time at the Mill City Farmer’s Market this past week. Nick Schneider from Spoonriver created some wonderful recipes to share with the audience. All of the recipes focused on “food as medicine.” I have grown to love many cancer fighting foods, including my favorites like kale, Swiss chard, onions, radishes, brussel sprouts, asparagus and broccoli. The recipes Nick created and shared on Saturday include many of these ingredients – the more chlorophyl the better, right? Also herbs and roots like ginger, turmeric, saffron, and don’t forget … seaweed, which is wonderful to cleanse the body of radiation and chemo left overs if you’ve gone through treatment. I have included some of the delicious recipes we shared below. Enjoy!

recipes by Nick Schneider (also available here)

First thing’s first: COOKING METHODS

Sautéing – fast, traditional method, cooks down more, no water added
Steaming – very clean, low-no fat, fast, highest nutritional retention
Braising – longer, slower cook, good for thicker greens like cabbage, allows flavors to develop
Combo very quick, easy, best of saute and steaming, attention required, low temp, more nutritional value
Stir-frying – quick, unique texture – “tender crisp”, low fat
Equally as important: BASIC PROCESS
1. Add greens/other vegetables sauté briefly (layer if needed)
2. Bloom aromatics in oil/fat
3. “Deglaze” with water, stock or wine
4. Lid-on, steam/braise 2-5 minutes –
5. Checking – lid off – cook “au sec” (dry) (or almost)
6. Toss with finishing oil or other aromatics

Food as medicineRECIPES
, all serve 3 to 4 people

Simple Garlic Braised Green Kale
1 bunch green kale
2 T. extra virgin olive oil
1  clove garlic minced
sea salt t.t.

Asian Flavored Greens
1 bunch of any of the following:
kale, napa cabbage (7-8 leaves), ta-soi, pac choi, mustard greens, chard, spinach
1 T tamari
1.5 T  mirin
1 T fresh ginger minced
optional: ¼ -½ tsp toasted sesame oil

Roman-style spinach
2 bunches spinach
¼ C. sultanas (golden raisins)
2 heaping T. pinenuts
2 T Extra Virgin Olive oil
few threads saffron (optional)

Winter Cabbage with Spices
1 # chopped cabbage
½ c sliced yellow onion
¾ c white wine
2 T white wine vinegar
pinch each whole dry spices ( fennel, caraway, mustard, cumin, juniper)
few leaves of rosemary or small sprig thyme
2-3 cloves garlic
2-3 T fat of your choice: bacon, butter, duck fat, cooking oil

Chicory (dandelion)
1 bunch dandelion greens
1/2 tsp chili flakes
2 T extra virgin olive oil
1 tsp garlic minced
salt t.t. (kosher ~ ½ tsp)
water to adjust/cover

Tuscan Brown Buttered Kale
1 bunch  Lacinato/dinosaur kale
3 T. butter
1 T.  cooking oil
salt  t.t.

“Smothered” Escarole
1 bunch escarole
2 fillet anchovies
2 T browned butter
1 T extra virgin olive oil
1 tsp minced garlic
pinch chili flake

Quick Curry Braised Collards
1 bunch collards
3 T coconut milk
1 T ginger minced
1 T garlic minced
1 T minced sliced jalepenos
1 tsp each whole mustard, fennel, cumin, fenugreek seeds.
1 t. tumeric
2 T cooking oil – coconut, canola
pinch chiliflake, if fresh chili unavail.
salt t.t.
There are also a few books I referenced that are highly recommend! We use these all the time for our meals at home. They are great resources for healthy recipes of all sorts.

Crazy Sexy Diet by Kris Carr
Anti Cancer – A New Way of Life
by David Servan-Schreiber
The Spoonriver Cookbook
by Brenda Langton

Thank you all for visiting – whether you visited us at the Farmer’s Market or on the blog. If you have a favorite “food as medicine” recipe, or perhaps something you’ve come up with on your own, I’d love to hear about it! Feel free to leave a comment and share your recipe below!

Be well,

David Wagner
Author & Daymaker

All statements on this blog post are opinions and not approved by the FDA.