Katherine Lawrence's Recipes:

Savory Potato and Pear Stew Savory Potato and Pear Stew
This stew was inspired by a vacation - it was time to clear out the fridge, stoke up on immune boosting beta-carotene, and have left-overs in the freezer for a hearty meal when returning.
Main Course
Stuffed Cabbage Rolls Stuffed Cabbage Rolls
This dish is the ultimate in comfort food and perfect for holiday gatherings. The walnuts offer texture while the tomato and spices bring it all together. Use collard greens as a substitution for cabbage.
Appetizer
Tomatoes Stuffed with French Lentils Tomatoes Stuffed with French Lentils
What's better than an edible container? These hollowed tomatoes are a perfect vessel for a refreshing lentil salad. Bell pepper and celery add a nice crunch to the creamy lentils.
Appetizer
Southern Sunrise Smoothie Southern Sunrise Smoothie
This smoothie makes me miss my days of growing up in Louisiana. This recipe makes a large batch, which is enough to enjoy the next day.
Beverage
Blueberry Smoothie Blueberry Smoothie
Smoothies are a delicious way to add healthful fruits to your diet. Frozen berries can be purchased at most supermarkets and natural food stores. For a thick smoothie that can be eaten with a spoon, use the minimum amount of soy milk necessary for blending; if you prefer a thinner smoothie, simply add a bit more.
Beverage
Dreamsicle Smoothie Dreamsicle Smoothie
Try this healthy version of your childhood favorite.
Beverage
Summer Fruit Compote Summer Fruit Compote
Although this compote is perfect during summer when peaches and strawberries are in season, it is actually delicious any time of year if frozen fruit is used.
Dessert
Quinoa Pilaf Quinoa Pilaf
A very flavorful way to enjoy this high protein seed.
Side Dish
Lentil and Bulgur Salad Lentil and Bulgur Salad
The garlic in this tangy salad contains a potent cancer-fighter called allicin, which has been shown to help the body eliminate carcinogens and slow the growth of cancer cells. Serve this salad with wedges of fresh pita bread for a very satisfying meal.
Side Dish
Parsnip Mashed Potatoes Parsnip Mashed Potatoes
These are the most delicious mashed potatoes, and they're nearly fat free. The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds - allicin and diallyl sulfides - which can help boost the immune system.
Side Dish
Lentil Artichoke Stew Lentil Artichoke Stew
The artichokes in this stew add fiber, vitamin C, and folate. This aromatic and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not essential, but they will give the stew a delicious smoky flavor.
Main Course
Curried Sweet Potato Soup Curried Sweet Potato Soup
Eating blended soup is a great way to get in loads of nutritious vegetables. One serving of this soup provides more than your daily recommended intake of beta-carotene.
Applesauce Muffins Applesauce Muffins
These delicious, low-fat muffins take just thirty minutes to assemble and bake. Plus, they don't use eggs or butter, which eliminates a great deal of unhealthful fat and all of the cholesterol.
Breakfast
Red Bean Casserole Red Bean Casserole
This simple casserole is high in fiber, which helps your body eliminate excess hormones, toxins, and carcinogens. Just one serving of this casserole has 8 grams of fiber, so you’ll be well on your way to your daily goal of 40 grams.
Main Course
Latin Seitan Stew Latin Seitan Stew
The bell peppers in this dish add vitamin C, an antioxidant that plays an important role in boosting the immune system. This dish also contains seitan, a fat-free, high-protein food made from wheat gluten, which is often used as a meat alternative. Seitan can be found in natural food stores and well-stocked supermarkets.
Main Course
Asian Fusion Salad Asian Fusion Salad
Served with whole-grain rolls, this vibrant salad is a meal in itself. It’s so low in fat and full of antioxidants, you'll feel healthier just looking at all these cancer-fighting power foods.
Beet Salad Beet Salad
Here is a colorful and tasty treat with lots of different flavors. A great way to enjoy beets!
Side Dish
Mushroom Stroganoff over Fettuccine Mushroom Stroganoff over Fettuccine
This hearty stroganoff is made with seitan, a fat-free, high-protein meat alternative made from wheat. Seitan is sometimes called “wheat meat” because of its amazing ability to mimic meat in taste and texture. It is sold in the refrigerated section of natural food stores and many large grocery stores.
Main Course
Chickpea Salad Romaine Wraps Chickpea Salad Romaine Wraps
In this recipe, salad becomes finger food, as leaves of romaine lettuce are used to wrap a tasty chickpea filling. This makes a refreshing wrap that’s high in healthful fiber.
Berry Applesauce Berry Applesauce
Serve this applesauce hot or cold. Berries give it a deep red or purple color and add a hefty dose of anthocyanins—potent cancer-fighting antioxidants.
Side Dish
Home-Style Squash and Pinto Beans Home-Style Squash and Pinto Beans
High in fiber and low in fat, this dish is great for lowering cholesterol while enjoying a hearty meal.
Side Dish
Pan-Seared Portobello Mushrooms Pan-Seared Portobello Mushrooms
Portobellos are meaty and delicious. They lend themselves well to grilling and can be served on a bed of grains, with mashed potatoes, or on whole-grain buns with all the trimmings. Portobello mushrooms are a great source of folate, selenium, and zinc.
Main Course
Gingered Melon Gingered Melon
This recipe is a refreshing twist on cantaloupe and includes ginger, which can aid in digestion and often helps alleviate nausea.
Dessert
Tapioca Pudding Tapioca Pudding
Tapioca is a starch derived from the root of the cassava plant. It makes for a great pudding texture dessert base.
Dessert
Veggie Parmesan Veggie Parmesan
Oh my, this is delicious and “cheesy”! Note: Nutritional yeast is not Baker’s yeast – it is usually found in the health food or supplement aisle and is a great source of B vitamins, including B12. It gives the recipe a nutty/cheesy taste.
Main Course
Glorious Greens Glorious Greens
Here's a tasty way to enjoy your greens! The secret to making good Southern greens is patience! You can use any kind of green you like! Enjoy this take on my family's Louisiana favorite recipe.
Side Dish
Ambrosia Ambrosia
This colorful fruit salad may be made up to a day in advance if you add the banana just before serving. Fruit-sweetened desserts not only satisfy a sweet tooth, they're full of health-promoting antioxidants. In this case, you're better off opting for dessert!
Dessert
Easy Stir Fry Easy Stir Fry
Dinner was never so easy! While not considered gourmet, frozen vegetables are often as nutrient rich as fresh vegetables, and sometimes even more so, because they are frozen at their peak of freshness.
Main Course
Creamy Cruciferous Risotto Creamy Cruciferous Risotto
This dish is creamy and delicious and packed full of cancer-fighting compounds and fiber. The cayenne pepper adds a little zing. For a variation try substituting broccoli for the Brussels sprouts.
Side Dish
Zippy Yams and Collards Zippy Yams and Collards
Chili paste, lemon juice, and garlic give this recipe a delightful zip, which is a welcome way to eat nutrient-rich vegetables like yams and collards. The collard greens in this recipe add calcium, folate, and B vitamins.
Side Dish
Garlic Mashed Potatoes Garlic Mashed Potatoes
Garlic is a great way to add flavor to mashed potatoes without adding fat. Plus, garlic is rich in selenium, a strong cancer-fighting agent.
Side Dish
Broccoli with Sesame Salt Broccoli with Sesame Salt
Broccoli is perfectly cooked when it is brilliant green and tender-crisp. Remove it from the heat at once and serve it right away. Cauliflower is also done cooking when it is tender-crisp. Although sesame seeds are high in fat and should be consumed in moderation, they can serve as a great source of calcium and dietary fiber.
Side Dish
Chinese Fried Bulgur Chinese Fried Bulgur
Mung bean sprouts are a rich source of protein and vitamins A, B, C, and E. In just one cup of mung bean sprouts there are 3 grams of protein and 0 grams of fat. Rinse the sprouts thoroughly before using.
Side Dish
Bulgur Bulgur
Bulgur, which is similar to cracked wheat, has a pleasant, nutty flavor. It cooks quickly and is very versatile. Bulgur can be simmered for a soft texture, or it can be soaked in boiling water when a firmer, fluffier texture is desired.
Side Dish
Brown Rice and Barley Brown Rice and Barley
Both brown rice and barley are good sources of protective soluble fiber, and the textures of the two grains make them a most pleasing combination. Enjoy this recipe as a warm breakfast cereal topped with fresh fruit. Alternatively, serve it as a side dish or add it to soups and salads.
Side Dish
Brown Rice Brown Rice
Brown rice is higher in fiber and nutrients than white rice and has a wonderful nutty taste. There are many different varieties of brown rice, each with a slightly different flavor and texture. Two favorites, brown basmati and jasmine, are sold in many supermarkets, natural food stores and specialty shops.
Side Dish
Basic White Sauce Basic White Sauce
This creamy sauce is low in fat and cholesterol free. Use it for making creamed soups, sauces, and gravies. Be sure to continue blending the ingredients until they are completely smooth; this can take up to two minutes on the highest speed.
Salad of Spicy Greens with Fruit and Pine Nuts Salad of Spicy Greens with Fruit and Pine Nuts
This colorful salad is a delightful blend of flavors. Spicy greens are available at supermarkets, natural food stores, and farmers’ markets. Examples are arugula, mizuna, watercress, radicchio, red mustard, or Belgian endive. You can also use a pre washed salad mix that contains these greens.
Broccoli Salad Broccoli Salad
This colorful salad, dressed with a creamy sweet-and-sour dressing, is a delicious way to eat broccoli, one of Mother Nature’s most healthful foods. Broccoli, and particularly broccoli sprouts, is an excellent source of the cancer-fighting antioxidant sulforaphane.
Side Dish
Fiesta Salad Fiesta Salad
This salad is a celebration of color and taste. It may be made in advance and keeps well for several days. It is nearly fat free, which is important when it comes to lowering cancer risk and improving survival.
Side Dish
Miso Soup with Shiitake Mushrooms Miso Soup with Shiitake Mushrooms
Miso, also known as soybean paste, is a traditional Japanese food. Miso is available at natural food stores and Asian markets; it can also be purchased online. The shiitake mushrooms in this soup add vitamin D, an important nutrient for cancer prevention.
Tomato Soup with White Beans Tomato Soup with White Beans
This version of tomato soup is heartier, chunkier, and lower in sodium than commercial brands. It also contains over 5 grams of fiber per serving. Serve with Braised Kale and crusty bread.
Main Course
Roasted Sweet Potato Wedges Roasted Sweet Potato Wedges
Once you try this version of “fries,” you’ll be hooked! They’re loaded with cancer-fighting betacarotene, and baking them eliminates any added fat.
Appetizer
Creamy Spinach Dip Creamy Spinach Dip
These creamy spinach dips are great for a family gathering or as a dish to pass for a holiday cocktail party. Serve it with raw vegetable pieces or chunks of crusty bread.
Appetizer
Texas Caviar Texas Caviar
This colorful and crunchy “caviar” is full of fiber, very low in fat, and cholesterol free, making it a wonderful dip for reducing cancer risk. Scoop it up with Baked Tortilla Chips or wedges of whole-grain pita bread.
Appetizer
Edamame Soybean Snacks Edamame Soybean Snacks
Edamame is the Japanese term for young green soybeans. Soybeans are higher in fat than any other bean, so enjoy this snack along with a low-fat meal to minimize your overall fat intake.
Appetizer
Colorful Corn Salsa Colorful Corn Salsa
Corn adds fiber, onions supply allyl sulfides, and tomatoes contribute lycopene to this nutrient-rich salsa - all are cancer-fighting ingredients.
Appetizer
Strawberry Smoothie Strawberry Smoothie
Purchase fresh strawberries at the peak of the season, when they're bursting with flavor, to freeze for smoothies.
Beverage
Chocolate Cherry Nirvana Smoothie Chocolate Cherry Nirvana Smoothie
Oooh, this smoothie is delicious!
Beverage
Breakfast Scramble Breakfast Scramble
This is a low-fat, cholesterol-free way to enjoy scrambled “eggs.” Using tofu instead of eggs provides healthful plant protein. Turmeric gives the scramble an appealing golden color.
Breakfast
Fruited Breakfast Quinoa Fruited Breakfast Quinoa
Quinoa is technically a seed, but it is treated like a grain in cooking. Be sure to rinse quinoa thoroughly prior to cooking to remove the bitter resin-like coating called saponin.
Breakfast
Asian Persuasion Coleslaw Asian Persuasion Coleslaw
This salad is a rainbow of gorgeous colors, and its flavorful gingery dressing will keep you coming back for “just one more taste.”
Side Dish
Schoolyard Oatmeal Cookies Schoolyard Oatmeal Cookies
The best darn cookies this side of the playground!
Dessert
Gingerbread Gingerbread
This gingerbread makes a wonderful, low-fat treat.
Dessert
Hoppin John Salad Hoppin John Salad
Hoppin’ John is a rice and bean salad traditionally served in the southern United States on New Year’s Day to bring a year filled with luck. Eaten any time of year, however, this salad is delicious and loaded with cancer-fighting power-foods.
Side Dish
Raspberry Salad Dressing Raspberry Salad Dressing
This dressing is virtually fat free and is delicious on Spinach Salad with Citrus Fruit.
Quickie Quesadillas Quickie Quesadillas
These delicious quesadillas are filling and very quick to make.
Appetizer
Spaghetti Squash with Sauce Spaghetti Squash with Sauce
Cooked spaghetti squash has a threadlike texture similar to spaghetti, but it is much higher in fiber and anticancer compounds.
Side Dish
Cucumber, Mango and Spinach Salad Cucumber, Mango and Spinach Salad
Enjoy this colorful and flavorful salad with a hearty soup.
Lentil and Brown Rice Soup Lentil and Brown Rice Soup
For a satisfying meal, have this hearty soup with whole-grain bread and a cucumber salad.
Mexican Seasoning Mix Mexican Seasoning Mix
Having pre-mixed Mexican seasonings on hand are convenient and very economical to make at home.
Italian Seasoning Mix Italian Seasoning Mix
Spice seasoning blends are convenient and economical to make at home. Use this blend in your favorite Italian style dishes.
Tomato, Cucumber and Basil Salad Tomato, Cucumber and Basil Salad
This tomato-based salad is colorful, rich in lycopene and very tasty.
Side Dish
Baked Tofu Baked Tofu
Baking tofu in a marinade is a simple way to infuse it with flavor. Enjoy it with steamed veggies and cooked grains or as a snack.
Main Course
Cream of Broccoli Soup Cream of Broccoli Soup
This creamy, low-fat soup is a delicious way to serve broccoli, a nutritional powerhouse, and the addition of chickpeas makes it a one-dish meal.
Main Course
Ten Minute Tostadas Ten Minute Tostadas
These quick tostadas are delicious. Vegetarian refried beans are sold in most supermarkets.
Main Course
Calabacitas Calabacitas
This recipe is from a burrito shop in Ithaca, New York. It’s a perfect vegetable combination for tostadas, tacos, or burritos, or it can be used as a side dish or as a baked potato topping.
Side Dish
Spicy Black Beans and Tomatoes Spicy Black Beans and Tomatoes
This is very low-fat and filling dish. Serve it over brown rice or couscous, scoop it up with baked tortilla chips, or wrap it up in a tortilla.
Main Course
Black Bean Dip Black Bean Dip
Enjoy this low-fat dip with raw vegetables, baked tortilla chips, in a burrito or in the Veggies in a Blanket recipe.
Appetizer
Mango Salsa Mango Salsa
Mango salsa is a colorful and spicy accompaniment to Black Bean Chili or baked tortilla chips.
Appetizer
Low-Fat Guacamole Low-Fat Guacamole
Adding peas to this guacamole lowers the fat content and it still tastes great!
Appetizer
Sweet Potato Pudding Sweet Potato Pudding
You can use sweet potatoes or yams in this beta-carotene filled breakfast.
Breakfast
Spinach Salad with Citrus Fruit Spinach Salad with Citrus Fruit
Enjoy this refreshing salad with Brazil nuts, which are full of selenium - a cancer-fighting antioxidant.
Veggies in a Blanket Veggies in a Blanket
This high protein appetizer is also great when traveling or take a whole wrap to school or work for lunch. If you don't have hummus, use bean dip.
Appetizer
Roasted Red Pepper Hummus Roasted Red Pepper Hummus
Hummus is a traditional Middle Eastern dip. Serve with whole wheat pita bread or fresh vegetables.
Appetizer
Simple Marinara Sauce Simple Marinara Sauce
It doesn’t get easier than this! Here is an economical way to make pasta sauce and you get to choose what goes into it!
Buckwheat Pasta with Seitan Buckwheat Pasta with Seitan
This recipe contains soba noodles, a Japanese buckwheat noodle. Enjoy this tasty and filling pasta dish.
Main Course
Potato Salad Potato Salad
This is a low-fat version of the traditional summertime favorite.
Side Dish
Pumpkin Pie or Custard Pumpkin Pie or Custard
This pumpkin pie recipe is one even the pickiest eaters will love!
Dessert
Penne with Kale, Tomatoes and Olives Penne with Kale, Tomatoes and Olives
This is a delicious pasta dish full of calcium, lycopene and whole grains.
Main Course
Couscous Couscous
Couscous is a tiny pasta that is cooked and served like a grain. It is quick and easy to make.
Side Dish
Green Goddess Breakfast Drink Green Goddess Breakfast Drink
This is a very tasty way to get leafy greens into your children and spouses!
Beverage
Braised Kale Braised Kale
Kale, a cruciferous vegetable, is one of the healthiest vegetables around. Enjoy this bright green veggie as part of a nutritious meal!
Side Dish
Brown Rice Pilaf Brown Rice Pilaf
Serve this richly flavored pilaf as a side dish or as a stuffing.
Side Dish
Chocolate Mousse Chocolate Mousse
This is a light and healthier version of traditional chocolate mousse.
Dessert
Basic Grits and Polenta Basic Grits and Polenta
Polenta is a delicious whole-grain food made from yellow corn grits. Eat for breakfast, or broil for a cornbread-like consistency.
Side Dish
Portuguese Kale and Potato Soup Portuguese Kale and Potato Soup
This soup is wonderful on a cold, winter night. If you want to make it spicier, add more chili flakes or chili powder.
Black Bean Chili Black Bean Chili
This recipe is quick to prepare and delicious served with brown rice and a green salad. It can also be used as a burrito filling. If you enjoy a lot of heat, add more chilies.
Main Course
Simple Brown Gravy Simple Brown Gravy
This gravy is low in fat and takes just minutes to prepare. Serve it with Mashed Grains and Cauliflower, Garlic Mashed Potatoes, and green beans for a wonderful, traditional meal.
Mashed Grains and Cauliflower Mashed Grains and Cauliflower
This recipe is a sneaky way to enjoy whole grains and cauliflower. Top this dish with Simple Brown or Mushroom Gravy.
Side Dish
Easy Bean Salad Easy Bean Salad
The simplicity and widespread enjoyment of this salad have made it a Cancer Project classic. It has lots of fiber to help move carcinogens and excess cholesterol and hormones out of your body to improve overall health.
Side Dish
Green Tea Smoothie Green Tea Smoothie
Try this unusual combination of berries and green tea for breakfast this morning.
Beverage
Green Goodie Smoothie Green Goodie Smoothie
This smoothie includes spirulina, an antioxidant-rich powder made from blue-green algae. It’s highly nutritious and doesn’t change the taste of this delicious fruit smoothie. It does, however, make it a beautiful green color.
Beverage
Quinoa Tacos Quinoa Tacos
Although quinoa is typically used as a grain, it is actually a seed native to South America. It is high in protein and can be used as an alternative to rice.
Main Course
Great Green Salad Great Green Salad
Simple yet flavorful, serve this delicious salad to your guests. Its packed with omega 3's, fiber and antioxidants.
Orange Julius Orange Julius
This beverage is not as sweet as many of the commercially available versions. If you want it sweeter, add a little extra orange juice concentrate.
Beverage
Banana Dream Pie Banana Dream Pie
Enjoy this healthy version of banana cream pie.
Dessert

About Katherine

Katherine Lawrence grew up in Louisiana and joined the Air Force after graduating from college as an Aerospace Engineer. She served in the USAF for 4 years at locations including Pensacola, Florida, Ft. Walton Beach, FL, Wichita, KS, Tabuk, Saudi Arabia and Kirkuk, Iraq. She later moved to Ft. Worth, Texas to work as an engineer at Bell Helicopter. She has always had a passion for cooking and food - she made weekly meals for her classmates, troops and friends. She was well-know for her strawberry cream cheese pie and chicken & sausage gumbo, two staples in her diet.

In 2006, Katherine began to have severe abdominal pain. After several misdiagnoses over 5 months, her doctor determined she had severe endometriosis. It had spread beyond her ovaries and fallopian tubes, and formed adhesions around her intestine. Typically, endometriosis can leave scar tissue on the reproductive organs, sometimes leading to infertility. Her doctor told her there was no cure for endometriosis and she must have surgery to remove it. Furthermore, she would have to take medicine to put her into early menopause in order to keep it from coming back. He also advised that she would eventually need a hysterectomy.

Katherine has created 97 Delectable recipes!