A ten-vegetable soup built on cabbage, cauliflower, leek, onion, carrot, celery, tomatoes, potato, chard or spinach and herbs. Makes 10 servings at 70 calories a cup. The introduction notes a plant-based food system uses less energy, land and water than a meat-based one.
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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: Herbed Spanish Omelet
A brunch omelet of potatoes, red onion and garlic with fresh parsley, basil and chives folded into four whole eggs and two whites, cooked in a skillet and browned on top if you like. Four servings at 260 calories each.
Healthy Recipes from AICR
Healthy Recipes: Turkey Pot Pie with Cornbread Crust
A recipe for turkey pot pie under a gluten-free cornbread crust, built on spring carrots, celery, pearl onions and peas in a thyme-spiced sauce. It makes eight servings at 270 calories and 3 grams of fiber per cup-and-a-half portion.
Healthy Recipes from AICR
Spring Stir Fry with Chicken
A stir-fry of chicken with garlic, ginger, spring onions, cabbage and bell peppers in peanut oil, served over brown rice: 276 calories and 5 grams of fiber per 1 1/2-cup serving. The piece notes peanut oil's high smoke point suits the quick, high heat.
Healthy Recipes from AICR
Healthy Recipes: American Irish Stew
A St. Patrick's Day stew of top round beef simmered with carrots, parsnips, onion and potatoes, finished with rosemary, leeks and parsley. Six servings run 370 calories with 32 grams of protein and 6 grams of fiber.
Healthy Recipes from AICR
Healthy Recipes: Brussels Sprout Slaw with Cranberries and Walnuts
A slaw of shredded Brussels sprouts with apple, dried cranberries, walnuts, Meyer lemon juice and olive oil, meant to soften the sprouts' bitterness. It makes eight 120-calorie servings, and the recipe notes cruciferous vegetables may help lower risk of some cancers.
Healthy Recipes from AICR
Healthy Recipes: Asian Chicken with Honey and Ginger
An American Institute for Cancer Research recipe for skinless chicken breasts baked in a marinade of honey, reduced-sodium soy sauce, sesame oil, garlic, green onion and grated fresh ginger, suggested with brown or wild rice and a green salad.
Healthy Recipes from AICR
Healthy Recipes: Tilapia with Chunky Tomato Sauce
Tilapia fillets simmer 8 to 10 minutes under a salsa of no-salt-added canned tomatoes, green onions, garlic, basil, lemon juice and crushed red pepper. Four servings at 175 calories and 22 g protein each.
Healthy Recipes from AICR
Healthy Recipes: Very Vegetable Minestrone with Barley and Beans
A soup of onion, celery, carrots, cabbage, potato, cannellini and green beans with pearl barley and fresh herbs. Four servings at 260 calories and 13 g fiber each. AICR notes barley and beans are fiber-rich foods that can help prevent colon cancer.
Healthy Recipes from AICR
Healthy Recipes: Broiled Tilapia with Mustard and Yogurt Sauce
Broiled tilapia fillets served with a sauce of Greek yogurt, Dijon mustard, lemon juice and chives, lighter than mayonnaise-based tartar sauce. The piece also advises buying fillets that smell of the sea and are not sitting in excess liquid.
Healthy Recipes from AICR
Healthy Recipes: Hummus
The American Institute for Cancer Research offers a hummus of two cans of no-salt-added chickpeas blended coarsely with garlic, tahini, lemon juice and olive oil. It makes 10 servings at 144 calories, 5 grams of fiber and 13 mg of sodium per quarter cup.
Healthy Recipes from AICR
Healthy Recipes: Butternut Squash and Chickpea Curry
A curry whose creaminess comes from coconut milk and pureed roasted butternut squash rather than cream, with chickpeas, rutabaga, carrot, broccoli and red bell pepper. Makes 6 servings at 212 calories and 6 grams of fiber.
Healthy Recipes from AICR
Healthy Recipes: Super-Bowl Tomato Soup
An AICR tomato soup for game day, made with no-salt-added whole tomatoes, sun-dried tomatoes, onion and scallions: 71 calories and 64 mg sodium a serving. The piece notes tomatoes supply lycopene and the recipe cuts sodium compared with canned soup.
Healthy Recipes from AICR
Healthy Recipes: Stuffed Chicken Breasts
Chicken breasts stuffed with low-fat cheddar, green onion, red bell pepper and thick Greek yogurt, which keeps the meat moist, then baked 30 to 35 minutes. Four servings at 200 calories and 32 grams of protein each, sized to leave room for vegetable sides.
Healthy Recipes from AICR
Healthy Recipes: Pumpkin Mac and Cheese
Dana Jacobi makes the case for cooking with actual canned pumpkin rather than pumpkin flavoring: half a cup carries three times the FDA's recommended value for vitamin A, 4 to 5 grams of fiber and 40 calories. She folds it into mac and cheese, chili, hummus and lentil soup.
Healthy Recipes from AICR
Idaho Firm Recalls Fully Cooked Meat and Poultry Products Due to Potential Listeria Monocytogenes Contamination
LJD Holdings, doing business as B and D Foods of Boise, Idaho, is recalling about 33,500 pounds of fully cooked meat and poultry over possible Listeria monocytogenes contamination. The tempura chicken, beef strips and pork strips went to foodservice and industrial customers in several states.
Healthy Recipes from AICR
Healthy Recipes: White Bean Pasta
A budget-minded AICR dish of whole-wheat ditalini cooked together with cannellini beans and tossed with browned onion, rosemary, basil and Parmesan, at 305 calories and 7 grams of fiber per three-quarter-cup serving.
Healthy Recipes from AICR
Healthy Recipes: Baked Apple Sauce
A baked applesauce recipe: about 10 assorted apples baked with cider, lemon and optional cinnamon and sweetener for 60 to 75 minutes, then stirred into sauce. It makes 12 servings at 99 calories and 4 g fiber each and keeps refrigerated for up to five days.
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