Dana Jacobi describes a chilled puree of melon, grapes, strawberries and apples sharpened with lemon, adapted from a 1960s Time-Life Middle Eastern cookbook and pared down to six servings. It keeps a few days and separates, so whisk or shake it before serving.
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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: Cool Cauliflower Salad
The American Institute for Cancer Research offers a chilled cauliflower and celery salad dressed with vinegar, lemon, mustard, garlic, herbs and a dash of red pepper as a lighter stand-in for mayonnaise-heavy coleslaw.
Healthy Recipes from AICR
Healthy Recipes: Za'atar Chicken
A rub of toasted sesame seeds, dried oregano, thyme, sea salt, lemon juice and olive oil goes on skinned chicken breast halves, baked over sliced onion at 400 degrees. Each serving has 258 calories, 12 g fat and 30 g protein.
Healthy Recipes from AICR
Healthy Recipes: Summer Eggplant Stew
The recipe sautes eggplant, onion and garlic, then simmers them with garbanzos and canned tomatoes and a mix of cinnamon, mint, cilantro and parsley, served over brown rice. It makes six servings at 295 calories and 9 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Moroccan Chicken Salad
This chicken salad borrows from the Moroccan dish bistilla, dropping mayonnaise for a dressing of orange juice, olive oil, cinnamon, ginger and turmeric. Orange and golden raisins add sweetness. A 1-cup serving runs 274 calories with 27 g protein.
Healthy Recipes from AICR
Healthy Recipes: Garbanzo Vegetable Sauté
A 15-minute one-pot sauté combines garbanzo beans, zucchini, yellow crookneck squash, shiitake mushrooms, tomato and herbs over brown rice. Each of four servings has 323 calories, 11 g protein and 9 g fiber.
Healthy Recipes from AICR
Healthy Recipes: Caribbean Cabbage
A sweet, sour and spicy cabbage dish in which honey and vinegar balance the heat of a whole uncut Scotch bonnet or habanero sauteed to infuse the mixture, with carrots and tomato for color. It can be served warm, at room temperature or chilled.
Healthy Recipes from AICR
Healthy Recipes: Mexican Spinach Salad
Dana Jacobi runs through spinach salad options for AICR: baby, flat-leaf or Savoy leaves; almost any fresh or dried fruit; nuts and seeds; proteins from grilled chicken or sardines to feta, edamame or tempeh; and dressings from balsamic to rice vinegar and sesame.
Appetizers
Appetizers: Crispy Taquitos
A recipe for baked taquitos: corn tortillas rolled around chicken, corn, green onion, bell pepper, cheese and Pico de Gallo, brushed with oil and baked at 425°F until crisp. Makes 4 servings at about 89 cents each.
Appetizers
Appetizers: Creamy Dill Dip
A three-ingredient dip of nonfat sour cream, nonfat plain yogurt and dried dill that makes 16 servings at about 24 cents each, from the Pennsylvania Nutrition Education Program. Serve it with cucumber slices, or thin it with water for a creamy salad dressing.
Appetizers
Appetizers: Corn Toasties
A USDA recipe for 18 corn toasties, mixing cornmeal, flour, sugar, leavening, buttermilk, egg mix and oil, rolled thin, cut small and cooked about 10 minutes a side on an ungreased griddle, at nine cents a serving.
Appetizers
Appetizers: Chilled Cantaloupe Soup
A six-serving chilled soup that blends cubed cantaloupe with orange juice, then stirs in lime juice and cinnamon and chills at least an hour. The Arizona Nutrition Network puts the cost at $2.54 per recipe, or 42 cents a serving.
Appetizers
Appetizers: Chili Bean Dip
A 15-serving dip of mashed pinto beans, chopped onion, chili powder and shredded cheese, served warm or cold with raw vegetables or tortilla chips, at about nine cents a serving.
Appetizers
Appetizers: Chickpea Dip
A CDC recipe that blends chickpeas with garlic, plain low-fat yogurt, lemon juice, olive oil, paprika, salt and pepper into a smooth dip. Makes 4 servings at about 32 cents each; serve at room temperature with pita chips, crackers or vegetables.
Appetizers
Appetizers: Broiled Tomatoes and Cheese
Halved tomatoes topped with lowfat cottage cheese, basil, pepper and bread crumbs, then broiled about 10 minutes. Three servings at $1.26 each.
Appetizers
Appetizers: Black Bean Soup
A four-serving soup that simmers canned black beans with onion, celery, garlic, salsa, cumin and oregano in fat-free beef broth for 20 to 25 minutes. Cornell Cooperative Extension puts the cost at 78 cents a serving.
Appetizers
Appetizers: Baked Chicken Nuggets
Boneless chicken thighs cut into pieces, shaken in crushed cornflake crumbs with Italian herbs, garlic and onion powder and paprika, then baked at 400 degrees for 12 to 14 minutes or microwaved. Four servings at $1.11 each, from a USDA thrifty meals collection.
Appetizers
Appetizers: Asian Peanut Butter Dip with Celery
A five-serving dip whisked together from peanut butter, apple butter, skim milk, reduced-sodium soy sauce and lime juice, served with celery sticks, at 33 cents a serving.
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