A raw relish of fresh cranberries, Fuji apple, red onion, lime zest, jalapeño and cilantro, pulsed in a food processor and left 20 minutes for the flavors to marry. Makes eight quarter-cup servings at 36 calories each; serve with whole grain crackers.
Section archive
Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Healthy Recipes from AICR
Healthy Recipes: Balsamic Glazed Carrots
A five-ingredient side dish: saute carrots in oil, then glaze them with balsamic vinegar and brown sugar. It takes under 15 minutes and makes six servings at 66 calories each. Carrots supply beta-carotene and other carotenoids.
Healthy Recipes from AICR
Healthy Recipes: Lemony Shrimp Sorghum Risotto
Sonja Goedkoop's one-pot risotto swaps rice for whole grain sorghum, simmered with broth, onion, garlic, peas, lemon and basil, with shrimp that vegetarians can replace with fall vegetables. Six servings run 290 calories and 22 g protein each.
Healthy Recipes from AICR
Healthy Recipes: Carrot and Apple Soup
Onion, leek, carrots and a tart apple simmered in chicken broth, then pureed until creamy. Six servings at 92 calories each. AICR notes carrots supply beta-carotene and apples quercetin, and both bring fiber.
Healthy Recipes from AICR
Healthy Recipes: Apple Cinnamon Fruit Leather
A recipe for apple, date and cinnamon fruit leather, simmered then baked low for two to three hours, making 12 servings at 45 calories each. The snacks supply fiber and quercetin, a flavonoid with anti-inflammatory properties. Pears and cardamom work as a variation.
Healthy Recipes from AICR
Healthy Recipes: Pumpkin Spice Overnight Oats
An overnight oats recipe with rolled oats, almond milk, Greek yogurt, flaxseed, pumpkin puree and autumn spices, prepped in five minutes the night before. One serving has 330 calories, 17 grams of protein and 8 grams of fibre.
Healthy Recipes from AICR
Healthy Recipes: Summer Tomato and Olive Relish
A no-cook relish of peeled, seeded vine-ripe tomatoes, sweet onion and Kalamata olives, sharpened with Sriracha and chilled an hour before serving over fish or chicken or spread on sandwiches. Six servings at 53 calories each.
Healthy Recipes from AICR
Healthy Recipes: Zucchini and Onion Frittata
A frittata built on eggs, egg whites, zucchini, onion, fresh basil and Parmesan, browned in a skillet with olive oil. Makes four servings at 138 calories, 9 g fat, 9 g protein and 419 mg sodium each.
Healthy Recipes from AICR
Healthy Recipes: Smashed Chickpea & Avocado Lettuce Wraps
A 10-minute vegetarian wrap of mashed chickpeas and avocado with cilantro, red onion and celery, spooned into Boston lettuce cups. Offered as a way to eat more plant foods and less processed meat. Four servings at 200 calories and 9 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Summer Fruit Salad with Creamy Orange Dressing
Blueberries, honeydew, grapes, pineapple and peach are tossed with a dressing of pureed navel orange, cottage cheese and balsamic vinegar, then garnished with shredded coconut. Six servings at 83 calories each.
Healthy Recipes from AICR
Healthy Recipes: Green Tea Cooler With Fresh Mint
Dana Jacobi steeps green tea with mint, chills it, then adds apple cider and lime juice for a four-serving iced drink at 43 calories each. The notes say cell and animal studies suggest tea polyphenols may protect DNA from damage.
Healthy Recipes from AICR
Healthy Recipes: No-Bake Watermelon Cake
A chilled seedless watermelon carved into a round “cake” and frosted with Greek yogurt, cream cheese and a little whipped cream, then garnished with blackberries, kiwi and raspberries. Ten servings at 150 calories each.
Healthy Recipes from AICR
Healthy Recipes: Fresh Corn Pancakes with Lime Drizzle
A recipe from Dana Jacobi for light pancakes made with fresh summer corn, a mix of whole-wheat and all-purpose flour, scallion greens and a folded-in beaten egg white, served with a lime and honey drizzle. Twelve pancakes, four servings at 198 calories each.
Healthy Recipes from AICR
Healthy Recipes: Sweet Potato and Spinach Turkey Burgers
Mashed sweet potato, chopped spinach, onion, garlic and fresh rosemary, sage and thyme go into lean ground turkey patties, grilled or broiled to 165 degrees F. Makes six burgers at 134 calories each, in line with AICR's advice to eat more plant foods and less red meat.
Healthy Recipes from AICR
Healthy Recipes: Radish and Cucumber Raita
Dana Jacobi stirs thinly sliced radishes and Persian cucumber into plain whole milk yogurt with cumin, black pepper and salt, then rests the mixture 10 minutes. Six servings at 28 calories each; serve with kebabs, flatbread or as a dip.
Healthy Recipes from AICR
Healthy Recipes: Summer Grilled Balsamic Veggies
Bell peppers, zucchini, cauliflower and baby bella mushrooms tossed with olive oil and grilled about 15 minutes, then drizzled with a homemade balsamic reduction and fresh basil. Eight servings at 78 calories each; without a grill, roast at 400F for 20 minutes.
Healthy Recipes from AICR
Healthy Recipes: Whole-Wheat Pasta with Ricotta, Roasted Garlic and Walnuts
Dana Jacobi creams reduced-fat ricotta with roasted garlic and Parmigiano-Reggiano, spoons it over whole-wheat pasta tossed with olive oil, and tops each bowl with toasted walnuts, parsley and black pepper. Four servings at 430 calories and 6 g of fiber.
Healthy Recipes from AICR
Healthy Recipes: Peach and Basil Salad with Fresh Mozzarella
Peach wedges, cubed fresh mozzarella and torn basil tossed with olive oil, rice vinegar and a pinch of salt, served at once or refrigerated up to four hours. Makes 4 servings at 211 calories and 351 mg sodium each.
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