An eight-serving vegetarian soup of pumpkin puree simmered with low-sodium vegetable broth, onion, garlic and thyme, then blended smooth, with cream optional. The article notes winter squash is rich in carotenoids and puts a serving at about 71 calories.
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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: Creamy Quinoa Oat Porridge
Dana Jacobi updates her mother's oatmeal with quinoa, cooking shredded apple, raisins and cinnamon into the grains and adding apple cider to the liquid for sweetness in place of sugar.
Healthy Recipes from AICR
Healthy Recipes: Indian Rice and Vegetable Casserole
This biryani-style casserole layers brown basmati rice with eggplant, zucchini, bell pepper, edamame and golden raisins, seasoned with turmeric, coriander, cumin and cinnamon. Six main-course servings run 333 calories and 9 g protein each.
Healthy Recipes from AICR
Healthy Recipes: Cheesy Eggplant Casserole
The American Institute for Cancer Research layers floured eggplant slices with sauteed vegetables, tomato and low-fat cheeses. Its buying advice: skip huge eggplants for firm, small to medium ones with blemish-free skin.
Healthy Recipes from AICR
Healthy Recipes: Pan Seared Fennel and Orange Salad
A recipe pairing warm pan-seared fennel with orange sections, baby greens, red onion and a lemon-orange-mint dressing. Fennel has half the sodium of celery and more vitamin C and fiber. Four servings at 120 calories each.
Healthy Recipes from AICR
Healthy Recipes: Steamed Mussels
Dana Jacobi makes the case for cooking mussels at home: low in calories, high in protein and minerals, not treated with sulfites, and farmed on suspended ropes in a way that filters excess algae and sediment from the water. Every bag sold in the US carries a harvest tag.
Healthy Recipes from AICR
Healthy Recipes: Tagine of Carrots, Potatoes and Green Olives
Carrots, turnips and yellow-flesh potatoes simmer with green olives, orange zest and Moroccan spices in a tagine or any lidded pot. AICR notes the turnips contain indoles and sulforaphane, two phytochemicals that may offer cancer protection. Serves four at 140 calories.
Healthy Recipes from AICR
Healthy Recipes: Mediterranean White Bean and Spinach Soup
Cannellini beans, carrot, tomatoes, whole-wheat pasta shells and baby spinach simmered in low-sodium vegetable stock with rosemary and Italian seasoning, finished with Parmesan. AICR notes the olive oil helps you absorb the carrots' beta-carotene.
Healthy Recipes from AICR
Healthy Recipes: Panko Crusted Chicken with Grilled Peach Salsa
Grilled peaches, mint and jalapeno make a salsa spooned over panko-coated chicken cutlets. The recipe notes a medium peach carries about 58 calories plus beta-carotene and other carotenoids. Four servings, 214 calories each.
Healthy Recipes from AICR
Healthy Recipes: Tandoori Chicken Skewers with Mint Raita
Dana Jacobi rethinks tandoori chicken for the American Institute for Cancer Research, seasoning a thick Greek yogurt marinade with curry powder and skewering boneless breast pieces, which take up marinade faster and cook quickly enough to avoid charring.
Healthy Recipes from AICR
Healthy Recipes: Kale with Peaches and Walnuts
A recipe for kale sautéed with sliced peach, shallots, apple juice and toasted walnuts, serving four at 220 calories each. The column notes evidence that non-starchy vegetables such as dark leafy greens may protect against cancers of the mouth, throat, esophagus and stomach.
Healthy Recipes from AICR
Healthy Recipes: Chicken and Pear Salad
AICR tosses cubed pears with lemon juice, then combines them with cooked chicken breast, cucumber and red onion over lettuce, dressed with vinegar, honey and minced fresh mint. Pears add fiber and some vitamin C. The salad works as a lunch entree or a light dinner.
Healthy Recipes from AICR
Healthy Recipes: Swiss Style Muesli
A cold Swiss oatmeal made by soaking rolled oats overnight, then stirring in raisins, cranberries, apple, honey, cinnamon, yogurt and toasted almonds. Six servings at 300 calories each, with 13 grams of protein and 5 grams of fibre.
Healthy Recipes from AICR
Healthy Recipes: Summer Eggplant Stew
A one-pot stew from the American Institute for Cancer Research combines eggplant with garbanzos, cinnamon, mint and cilantro over rice, plus shopping advice: small to medium eggplants that feel heavy and firm, with unblemished skin and green caps, taste less bitter.
Healthy Recipes from AICR
Healthy Recipes: Summer Eggplant Stew
Eggplant and garbanzos simmer with cinnamon, mint, cilantro and parsley in this AICR stew, served over rice. The recipe notes small to medium eggplants have milder flavor, tender skin and fewer seeds.
Healthy Recipes from AICR
Healthy Recipes: Greek Turkey Sliders
Seven grilled sliders at 280 calories each: lean ground turkey mixed with feta, spinach, egg white and potato flakes to keep it tender, plus a lemon, garlic and oregano marinade that the writer says also reduces carcinogens formed during grilling.
Healthy Recipes from AICR
Healthy Recipes: Fresh Tomato Sauce
Dana Jacobi keeps chunky fresh tomato sauce on hand all summer for pasta, boiled shrimp, grilled fish or a rice-and-spinach main dish. She uses plenty of onion with modest garlic and only ripe local roma, plum or San Marzano tomatoes; the sauce keeps a week in the refrigerator.
Healthy Recipes from AICR
Healthy Recipes: Eggplant, Tomato and Cheese Casserole
A vegetarian casserole that layers thin slices of eggplant in place of pasta with marinara, spinach and Fontina cheese. The notes point to eggplant's fiber and vitamin B6, and to research tying less red meat and more fiber to lower colorectal cancer risk.
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