A dairy- and egg-free recipe for 16 three-inch pancakes made with buckwheat flour, cornmeal, mashed banana, maple syrup and fortified soy or rice milk, with blueberries stirred in. Each pancake: 55 calories and 0.5 g fat.
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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: Cypriot Chicken Kebabs
The American Institute for Cancer Research offers marinated chicken skewers with zucchini, red pepper and cherry tomatoes, finished with a pureed mint-and-pea dressing. The chicken can marinate overnight; a garden salad and seasoned black beans complete the meal.
Healthy Recipes from AICR
Healthy Recipes: Quinoa Risotto Primavera Welcomes Spring
Dana Jacobi swaps quinoa for rice in a spring risotto, cooking it in about 20 minutes with little stirring and adding finely chopped cauliflower for creaminess. She recommends chicken broth, since carrots dominate most commercial vegetable broths and muddy the dish.
Healthy Recipes from AICR
Healthy Recipes: Chickpea Crepes Are Easy and Gluten-Free
Dana Jacobi adapts Italian farinata and socca into gluten-free crepes that need only chickpea flour, olive oil and water. She warns the first one or two are practice, then fills them with spinach, red onion, bell pepper and mushrooms, with prepared pesto stirred in for bolder flavor.
Healthy Recipes from AICR
Healthy Recipes: Grilled Salmon and Spinach Salad
A recipe from the American Institute for Cancer Research: salmon fillets marinated in soy sauce, rice vinegar and mustard, grilled and set on baby spinach with cherry tomatoes and red pepper, under a dressing of orange juice, honey, sesame oil, garlic and ginger.
Healthy Recipes from AICR
Healthy Recipes: Food for Life Recipe of the Week: Pineapple Apricot Sauce
A fruit sauce thickened with agar, a sea vegetable thickener that adds no sugar or fat, made from apple juice concentrate, apricots, crushed pineapple and ginger. One tablespoon has 14 calories and no fat.
Healthy Recipes from AICR
Healthy Recipes; Grilled Veggies
A grilling guide with step-by-step instructions for asparagus, broccoli, carrots, onions and portobello mushrooms, citing research that vegetables and lean protein beat red meat on the grill and that marinating can significantly cut carcinogens.
Heart Healthy Recipes
Healthy Recipes from AICR: Tilapia Crusted with Almonds and Whole Wheat
A recipe for tilapia baked at 425 degrees under a crust of whole-wheat bread crumbs and almonds, dipped first in egg with lemon juice, olive oil and Italian herbs. Makes 4 servings at 265 calories and 9 g total fat each.
Vegetarian Recipes
Healthy Recipes: Buckwheat Pasta with Seitan
Soba noodles get topped with seitan, yellow and red bell peppers, mushrooms and onion in a broth sauce thickened with flour. Buckwheat supplies rutin, a plant pigment that may help fight some forms of cancer, and soba carries about twice the protein of rice. Makes six servings.
Healthy Recipes from AICR
Healthy Recipes: Mother’s Day Meringue
Hazelnut meringue kisses, a simplified gluten-free take on Italian baci de dama with less sugar than usual: roasted hazelnuts folded into egg whites beaten with sugar and cinnamon, then baked at 275 degrees. Two cookies come to 76 calories.
Healthy Recipes from AICR
Healthy Recipes: Southwestern Bean Salad
Black beans, corn, bell pepper and carrot tossed with mild salsa and olive oil: a no-cook dish from a children's nutrition program that kids can assemble themselves. Six servings at 125 calories, 6 g protein and 5 g fibre each.
Vegetarian Recipes
Food for Life Recipe of the Week: Lemon Crème
Blend reduced-fat silken tofu with maple syrup or agave nectar, lemon juice and grated lemon peel, then chill. Makes four servings of about 105 calories, served as pudding or spooned over fruit, cake or pie.
Healthy Recipes from AICR
Healthy Recipes: Beet, Carrot and Apple Salad
Dana Jacobi shares a salad of raw shredded beets, carrots and apple in a red wine vinegar, olive oil and garlic dressing, modelled on the crudités she ate while apprenticing in Paris. She recommends it in spring and calls it rich in fiber, vitamins and phytonutrients.
Healthy Recipes from AICR
Healthy Recipes: ANZAC Cookies
Dana Jacobi introduces ANZAC biscuits, the crunchy oatmeal-and-coconut cookies named for the Australia and New Zealand Army Corps, created during World War I to send home cooking and better nutrition to troops.
Healthy Recipes from AICR
Healthy Recipes: Milanese Turkey Cutlets
An AICR recipe for turkey breast cutlets pounded thin, coated with spicy brown mustard, egg and whole-wheat breadcrumbs with Parmesan and Italian seasoning, then baked at 375. Suggested sides: a roasted red pepper quarter, roasted potatoes and steamed broccoli.
Healthy Recipes from AICR
Healthy Recipes: Sesame Sugar Snap Peas
An AICR recipe pairing sugar snap peas with garlic, reduced-sodium soy sauce, honey, red pepper flakes and sesame oil, plus tips on stringing the pods, thinning thick honey in hot water, and using roasted sesame oil for deeper flavour. Suggested with salmon and wild rice.
Healthy Recipes from AICR
Healthy Recipes: South of the Border Beans and Rice
Brown rice simmers in vegetable broth with bell peppers, onion, garlic, cumin and turmeric, then black beans, corn and tomatoes turn it into a vegetarian main. AICR notes brown rice keeps its bran and germ, so it carries more fiber than white rice.
Vegetarian Recipes
Healthy Recipes: Mother’s Day Brunch Menu
Banana French toast soaks whole-wheat bread in blended banana, soymilk, maple syrup and cinnamon; a berry mousse blends silken tofu with frozen berries and sugar. Both recipes come from books by Neal Barnard, M.D.
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