A no-cook fruit salad that folds low-fat vanilla yogurt into drained pineapple and mandarin oranges with banana, grapes, miniature marshmallows and flaked coconut, then chills before serving. Eight servings at about 53 cents each.
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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: Tomato Soup with Chickpeas and Lemon
A four-serving summer soup simmers canned tomatoes, chickpeas, leek, carrot, celery and smoked paprika in vegetable broth, finished with juice squeezed from grilled lemons. Each 1.5-cup serving has 200 calories, 10 g protein and 9 g fiber.
Healthy Recipes from AICR
Healthy Recipes: Mustard Chicken with Summer Vegetables
An American Institute for Cancer Research recipe roasts chicken with summer vegetables under a stone-ground mustard sauce that seals in moisture. The notes cover fennel's history and explain that new potatoes are simply younger versions of other varieties, rarely peeled.
Vegetarian Recipes
Healthy Recipes: White Bean Spread with Sun Dried Tomatoes
A six-serving recipe for a white bean spread that blends great northern beans with garlic, rosemary, sage and lemon juice, then stirs in soaked sun-dried tomatoes. It runs 74 calories a serving and keeps three days refrigerated.
Healthy Recipes from AICR
Healthy Recipes: Country Potato Salad
A mayonnaise-free red potato salad tossed with dill pickle, scallions, celery and fresh herbs in a Dijon and cider vinegar dressing. It can be made the day before and serves eight at 127 calories and 7 grams of fat per serving.
Healthy Recipes from AICR
Healthy Recipes: Berry Parfait with Lemon Curd Dip
Layers of nonfat Greek yogurt, seasonal berries and a homemade lemon curd of egg yolks, sugar, lemon juice and butter, chilled at least 12 hours. One parfait runs 210 calories, and AICR notes strained Greek yogurt carries nearly three times the protein of regular.
Healthy Recipes from AICR
Healthy Recipes: Salad Latine
Swiss chard sliced into ribbons is tossed with minced onion and garlic, Roma tomatoes, fresh corn, pecans and black grapes. Two main-dish or four side servings at 181 calories, from Neal Barnard's Power Foods for the Brain.
Healthy Recipes from AICR
Healthy Recipes: Pasta Salad with Tomatoes
An AICR recipe for cold whole-wheat pasta salad with Roma tomatoes and green pepper, dressed with balsamic vinegar, sugar and red pepper instead of mayonnaise. Tomatoes carry the red pigment lycopene, and the green pepper adds vitamin C.
Healthy Recipes from AICR
Healthy Recipes: Mango Salsa
Mango, tomato, jalapeno, lime juice and cilantro stand 15 minutes to let the flavors develop, and keep refrigerated up to a day. Eight quarter-cup servings at 26 calories each. The recipe explains the porcupine method of cubing a mango, and offers a peach variation.
Healthy Recipes from AICR
Healthy Recipes: Mediterranean Bean Salad
A picnic side dish of garbanzo, butter and kidney beans with red onion, celery, garlic, herbs and tomatoes, dressed in olive oil, vinegar and lemon. Makes 8 servings at 190 calories and 8 grams of fiber per 3/4 cup; chill at least an hour before serving.
Healthy Recipes from AICR
Healthy Recipes: Brazilian Chicken with Black Beans
A lighter take on feijoada drawn from Letitia Moreinos Schwartz's The Brazilian Kitchen, swapping chicken for fatty pork and canned black beans for dried, scaled to serve four and seasoned with bay leaf and allspice.
Healthy Recipes from AICR
Healthy Recipes: Salmon and Vegetable Oven Kebabs
Broiling these salmon and vegetable skewers in the oven instead of grilling cuts the carcinogenic HCAs that grilling meat typically produces. A lemon, olive oil and garlic marinade flavors four servings at 259 calories each, with omega-3s from wild salmon.
Vegetarian Recipes
Vegetarian recipes: Barbecued Eggplant Steaks
Salted, rinsed eggplant slices brushed with vegan barbecue sauce and baked until fork-tender, from Neal Barnard's Breaking the Food Seduction. It makes four servings at 98 calories and 3.6 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Summer Veggie Soup
An AICR soup simmering onion, garlic, carrots, yellow squash, zucchini, asparagus, tomatoes, potatoes, corn and chickpeas, garnished with basil and chives. The write-up adds step-by-step instructions for growing chives in a pot on a sunny windowsill.
Vegetarian Recipes
Healthy Vegetarian Recipes: Garbanzo Burgers
Chickpeas, bulgur or brown rice, curry powder and finely chopped vegetables make six patties, cooked in a skillet coated with vegetable oil spray rather than fried, which cuts the fat. Leftovers keep covered in the refrigerator.
Healthy Recipes from AICR
Healthy Recipes: Greek Lentil Stew
Lentils simmered with red onion, sweet pepper, garlic, oregano and cinnamon, then finished with zucchini, tomato paste, pomegranate juice and crumbled feta. Four servings at 275 calories with 18 g of protein and 17 g of fiber.
Healthy Recipes from AICR
Healthy Recipes: Fragrant Rice with Roasted Lemon Sparks Summer Meals
A brown basmati pilaf with roasted lemon slices, whose caramelized sugar adds zing, served alongside grilled fish or roasted chicken. The writer notes US brown rice sales rose 58 percent between 2006 and 2011, and foodservice purchases 126 percent since 2004.
Healthy Recipes from AICR
Healthy Recipes: Peppers Stuffed with Turkey and Wild Rice
Ground turkey, wild rice, spinach, mushrooms, carrots and tomatoes fill bell peppers for a baked main dish, with the tops saved as lids for a moister filling. Four servings at 329 calories, 26 g protein and 6 g fiber each.
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