Good health and healing depend on good nutrition.

That’s the message from Mary Doyle, who, as program manager at the Patrick Dempsey Center for Cancer Hope and Healing, knows a thing or two about good health and what it takes to maintain it.

“There is so much evidence on how crucial (nutrition) is to healing, cancer prevention, recovery (from any disease state) and overall health. You can’t look at a holistic health approach without nutrition being a pillar” of that approach, she says.

In 2012, the Dempsey Center began offering “Nutrition for Life,” a four-part cooking class. “There is a lot of misinformation out there,” explains Doyle, which is why the Dempsey Center’s classes are taught by registered and licensed dietitians Judy Donnelly and Amanda Ettinger.

What began in a meeting room in the hospital, with an electric frying pan and cooler, has graduated to a beautiful and well-equipped demonstration kitchen on the top floor of the center’s 29 Lowell St. location in Lewiston.

“Our goal,” explains Donnelly, “is twofold: to help people understand the benefits of eating well by including a variety of protective nutrients and foods in their diets; and, showing them quick and easy ways” to prepare them.

“We introduce people to foods that should be part of their overall healthy diet,” she says, but that they might not know how to prepare or use, including quinoa, tofu, avocado, edamame, and kale, to name a few. “We take the mystery out of food preparation.”

The Nutrition for Life classes focus on several themes, all of which, says Donnelly, “have an anti-cancer flare,” and classes are offered free of charge to anyone whose life has been impacted by cancer, including caregivers, people in recovery and those who are in treatment.

Boosting your immune system

One of those themes is centered on cooking and eating foods that make your immune system strong. Foods like quinoa and kale are known to boost the immune system and both are easy to prepare. Not only is quinoa gluten free, explains Donnelly, it is also very high in fiber with healthy doses of iron, calcium, protein and B vitamins. Kale can be sauteed or, like the ingredients in the recipe that Donnelly has provided for creamy carrot soup, pureed to make a nutrient-rich soup. It can even be blended into a smoothie for those whose conditions might make it difficult or painful to chew.

Moving to a plant-based diet

Cooking with “plant-based protein refers to the idea of moving away from animal proteins in favor of beans, tofu, edamame, nuts and seeds.” According to Donnelly, plant-based proteins “contain a lot less saturated fat and are higher in fiber, with a lot of protective qualities and phytochemicals that have anti-cancer benefits.”

“Fiber comes up in just about every discussion,” she adds, “but it’s not just the fiber. . . . The foods that have the fiber have other healthful properties.”

The use of healthy fats also comes up in nearly every class. Olives, avocados, nuts and seeds all contain healthy oils. Cooking with these ingredients in class, she says, “gives us an opportunity to talk about the good fats.”

Greens and menu planning

Prior to the last class of a recent session, Donnelly sauteed some chicken and some sweet potatoes. Her lesson plan was to demonstrate not only the healthful qualities of the food that she was preparing using these ingredients, but also “cooking with the intention of having leftovers,” which makes the preparation of subsequent healthy meals quick and easy.

During that class, Donnelly assembled a green salad with the sauteed chicken, adding chopped walnuts, diced avocado and beets – “because beets are good for your liver.”

The subsequent “quick and easy” healthy meal was a black bean and sweet potato quesadilla, which also made use of iron-rich spinach, avocados and whole wheat tortillas. She shared both recipes with readers today.

Donnelly’s classes also include advice on “spicing up your diet.” She explains how spices such as turmeric, cumin, chili powder, curry, oregano, basil and garlic “enhance your diet and provide protective anti-cancer nutrients.”

When discussing menu planning, “I emphasize that if you plan at least a little, shop on a regular basis and have a well-stocked pantry, you will eat better.”

“You don’t have to be a gourmet cook” to eat a healthy diet, she explains.

Classes build a common bond

There are two parts to each 1.5-hour class. They begin with “education and a PowerPoint presentation, which varies depending on what we’re making,” followed by a cooking demonstration with two or three recipes and the opportunity for participants to taste everything prepared.

Donnelly’s own recipe for tofu tacos and a recipe for vegetarian meatballs that she credits to a cookbook called “Kicking Cancer in the Kitchen” by Annette Ramke and Kendall Scott (of nearby Durham), are popular favorites. “People love them!”

Class size is restricted to 25 participants and, with a few exceptions, Donnelly changes the menu and methods regularly because, she says, “people keep coming back.” By the end of each four-week session, she adds, “people know each other and they know that they are not alone in their efforts.”

“It’s about helping people eat well and endorsing the idea that eating well has a positive influence on health.”

Outside of The Dempsey Center for Cancer Hope and Healing, Donnelly is part of Nutrition Works LLC in Portland, a group of five dietitians who do individual counseling. She also provides consultation services at Bates College as part of its wellness program.

Sweet potato and black bean quesadillas

From Judy Donnelly

Serves 4

Ingredients:

1-2 tablespoons vegetable or olive oil

1 large baked sweet potato

1 large onion, sauteed until brown

2-3 handfuls baby spinach, wilted

1 15-ounce can black beans, rinsed

1/2 cup shredded Monterey Jack cheese, preferably pepper Jack

1/2 cup prepared fresh salsa (see tip), divided

4 8-inch whole-wheat tortillas

2 teaspoons canola oil, divided

1 ripe avocado, diced

Preparation:

Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Mash one-fourth of the sweet potato onto each tortilla. Spread 1/2 cup filling on top of the sweet potato. Top with onion and spinach. Fold tortillas in half and press gently to flatten.

Heat 1 tablespoon oil in a large skillet over medium to medium low heat. Add 2 quesadillas and cook, turning once, until golden brown on both sides, 6 to 8 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining oil and other two quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Tip: Cut each quesadilla into four triangles and serve as an appetizer!

Walnut balls

From: “Kicking Cancer in the Kitchen” by Annette Ramke and Kendall Scott

Makes 12 balls, 4 servings

Ingredients:

1 tablespoon olive oil

1/2 medium onion, chopped

6 button or shiitake mushrooms, chopped (about 1 cup)

2 garlic cloves, chopped

1 cup walnuts

2 tablespoons tomato paste

2 teaspoon dried parsley

2 tablespoons wheat germ

3 tablespoons oatmeal

2 teaspoon tamari or soy sauce

1/2 teaspoon dried thyme

1/2 teaspoon paprika

1 teaspoon black pepper

Directions:

Preheat oven to 375 degrees

In a frying pan, heat the olive oil over medium heat. Saute the onion, mushrooms and garlic until soft, then transfer to a food processor. Add all remaining ingredients and blend until smooth.

Form into golf ball-size balls and place on lightly oiled cookie sheet. Bake covered for 30 minutes and then flip and bake uncovered for 10 minutes. Allow to cool slightly before serving.

These meat-less balls go well with a traditional tomato-based sauce, pesto sauce or with a brown gravy, served over rice.

Spinach salad with chicken and beets

From Judy Donnelly

Serves 4

Ingredients:

5 ounces of fresh baby spinach

1 haas avocado, sliced

1/4 cup chopped walnuts

Red onion, sliced

4 baby beets, diced into 1-inch chunks

1-2 ounces goat or feta cheese

Balsamic vinaigrette

2 breasts of cooked and sliced chicken

Divide spinach onto four salad plates. You could also combine spinach with another greens, such as romaine lettuce or arugula. Arrange avocado and beets on greens. Place sliced chicken on each salad. Sprinkle with one tablespoon chopped walnuts, one to two tablespoons cheese and a few slices red onion “to taste.” Dress with balsamic vinaigrette. Enjoy!!

You can vary this recipe to the season or to your taste buds. For instances, beets can be replaced with fresh berries, dried cranberry, mandarin oranges or chopped apple. A variety of chopped nuts could be used, such as slivered almonds, sunflower seeds or toasted pecans. The dressing could be substituted with a strawberry vinaigrette. You could also replace chicken with sliced beef or salmon.

Creamy carrot soup

Recipe developed by Judy Donnelly

Serves 4

Ingredients:

2 tablespoons olive or vegetable oil

1 1/2 pounds carrots, peeled and coined

4 small white potatoes, with skins, diced

1/2 large onion, diced

2 cloves garlic, chopped or pressed

1 tablespoon grated fresh ginger

2-3 scallion tops, diced

4 cups chicken or vegetable broth, low sodium

1/4 cup natural peanut butter

1/2 cup light coconut milk

1/2 teaspoon salt

2 teaspoons curry powder

1/4 teaspoon black pepper

Directions:

Heat oil on medium in a large pot and saute onions until translucent. Add garlic and ginger when the onions are just about done and saute another couple of minutes.

Add carrots, potatoes and broth to the pot, increase the heat to high and bring to a boil. Turn the heat down to maintain a simmer, until potatoes and carrots are tender, about 15 minutes.

Add peanut butter and coconut milk, stir well.

Puree in a blender until smooth. You may need to do small batches. You can also use an immersion blender.

Add seasonings, stir well and adjust seasonings to taste.

Serve topped with scallions.

Suggestion: If you enjoy a little kick, add a dash of tabasco or your favorite hot sauce.

Tofu tacos

From Judy Donnelly

Makes 4 to 6 servings

Ingredients:

2 tablespoons olive or vegetable oil

1-2 cloves garlic, chopped or pressed

1 pound extra firm tofu

2 teaspoon chili powder

1/4 teaspoon ground cumin

1/4 teaspoon paprika

1/8 teaspoon cayenne pepper, more or less to taste

1/8 teaspoon salt

1 cup cooked brown rice

8 flour tortillas, whole wheat, or 12 medium corn taco shells

1 small onion chopped

2 tomatoes, diced

4 ounces shredded Monterey Jack cheese

1 avocado, diced

3-4 cups shredded romaine lettuce

Salsa

Slice tofu, lengthwise into four slabs. Place on one half of a clean towel, covering with the other half. Press to squeeze out excess water.

Heat oil over medium heat. Add garlic and saute for 1 to 2 minutes. Crumble the tofu, using your hands, into the pan and stir. Add all seasonings and rice, stir until well combined.

Prepare tacos by choosing your shell of choice, placing tofu mixture in first and adding favorite toppings.