The American Institute for Cancer Research shares a grilled panzanella, the Tuscan bread salad traced to the 1500s, pairing tomatoes, cucumber, basil and grilled crusty bread in a garlic vinaigrette, with salmon fillets or roasted red potatoes suggested alongside.
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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
Herbed Italian White Beans
A four-serving skillet dish simmering canned cannellini beans with tomatoes, garlic and sage, finished with fresh basil and red wine vinegar. Each serving has 140 calories and 5 grams of fiber, which research suggests may help lower colorectal cancer risk.
Healthy Recipes from AICR
Healthy Recipes: Za’atar Chicken
Dana Jacobi argues the best simple cooking turns on one ingredient used unexpectedly, and offers za'atar - thyme, oregano, sesame seeds and lemon juice - rubbed on chicken breasts baked over sliced onions, good hot or at room temperature.
Heart Healthy Recipes
Potatoes: Candied Yams
A candied yam recipe seasoned with brown sugar, cinnamon, nutmeg, orange peel and orange juice, using just a teaspoon of soft tub margarine. It makes six quarter-cup servings at 110 calories each.
Heart Healthy Recipes
Potatoes: New Potato Salad
A recipe for five one-cup servings of new potato salad: boil 16 small potatoes, quarter them, then toss with olive oil, green onions, dried dill and black pepper and chill. Each serving has 187 calories and 12 mg of sodium.
Heart Healthy Recipes
Potatoes: Garlic Mashed Potatoes
A mashed potato recipe with no added fat or salt: boil or microwave the potatoes, simmer chopped garlic in skim milk until soft, then beat the two together with white pepper. Four servings of 3/4 cup, each 141 calories and 70 mg sodium.
Heart Healthy Recipes
Bread: Homestyle Bisuits
A lower-fat buttermilk biscuit recipe using vegetable oil, kneaded lightly and baked at 450 degrees for about 12 minutes. It makes 15 two-inch biscuits at 99 calories, 3 grams of fat and 72 mg of sodium each.
Heart Healthy Recipes
Bread: Good for you cornbread
A cornbread recipe using 1% buttermilk and tub margarine to hold down saturated fat and cholesterol, baked in an 8-by-8 dish and cut into 10 squares at 178 calories and 1 g saturated fat each.
Heart Healthy Recipes
Bread: Apricot orange bread
A low-saturated-fat, low-cholesterol, low-sodium quick bread using one egg and two tablespoons of margarine, with dried apricots, orange peel, nonfat dry milk and pecans. It makes two loaves; a half-inch slice runs 97 calories, 2 g fat and 113 mg sodium.
Healthy Recipes from AICR
Healthy Recipes: Summer Tomato and Corn Salad with Basil
A summer starter salad of steamed corn kernels, chopped tomatoes, red bell pepper and two kinds of onion, dressed with lime juice and mustard powder and finished with basil and optional mint. Four one-cup servings at 45 calories each.
Healthy Recipes from AICR
Healthy Recipes: Tomato Soup with Chickpeas and Lemon
Dana Jacobi builds a summer tomato soup from canned tomatoes, chickpeas, vegetable broth and lemon, with onion, celery, carrot and leek. She calls it flexible enough to swap in whatever vegetables you have and satisfying enough for a meatless meal.
Dining
Did You Have ANY Idea this Happens at Fast Food Restaurants You Eat At?
Former fast-food workers describe frying oil rotated from fries to chicken to fish until it is black as motor oil, nuggets left out that melted into liquid, mold in ice cream machines and ice dispensers, an employee handling food with a bleeding wound, and burnt burgers recycled into chili.
Healthy Recipes from AICR
Healthy Recipes: Country Potato Salad
The American Institute for Cancer Research skips the mayonnaise in this picnic potato salad, using unpeeled red potatoes, dill pickle, scallions, celery and fresh herbs for a tangy, rustic dish.
Healthy Recipes from AICR
Healthy Recipes: Broccoli Salad with Peanut Dressing
Steamed broccoli, red bell pepper and red onion tossed in a peanut butter, sesame oil, rice vinegar, lime and soy dressing. Four servings at 146 calories each. AICR notes broccoli supplies fiber, beta-carotene, folate and sulphoraphane, studied for cancer-fighting properties.
Healthy Recipes from AICR
Healthy Recipes: Lemon Baked Trout
Dana Jacobi makes the case for simple summer cooking and for farmed fish raised close to home, then offers a four-ingredient baked trout: filets seasoned liberally with black pepper, topped with thin lemon slices and baked or grilled. Prep takes five minutes.
Healthy Recipes from AICR
Healthy Recipes: Chilled Roasted Tomato Soup
Plum tomatoes and eight garlic cloves roast for about an hour, then blend with chicken stock, basil, rosemary and balsamic vinegar and chill. Four 1.5-cup servings at 126 calories each, garnished with reduced fat sour cream and parsley.
Healthy Recipes from AICR
Healthy Recipes: Garbanzo Vegetable Sauté
The American Institute for Cancer Research pairs quick-cooking zucchini and yellow squash with canned garbanzo beans, shiitakes, tomato and fresh herbs over brown rice, and suggests a sliced beet and red onion salad alongside.
Healthy Recipes from AICR
Healthy Recipes: Chicken and Cantaloupe Strawberry Salad
An American Institute for Cancer Research recipe: greens tossed in a sour cream and Greek yogurt poppy seed dressing, topped with cubed chicken, cantaloupe, strawberries, feta and toasted walnuts. Four servings at 295 calories and 32 g protein each.
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