A flexible soup built on chicken broth, garbanzo beans and canned tomatoes, finished with whatever cooked vegetables are on hand - corn, collard greens, spinach or asparagus. AICR suggests keeping the base ready to use up leftover vegetables and reach daily vegetable servings.
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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: Pork Tenderloin with Pomegranate Cherry Sauce
Pork tenderloin is cut into medallions, browned, then finished with a pan sauce of dried tart cherries plumped in pomegranate juice, with shallots, thyme and seed mustard. The recipe notes cherries supply vitamins A and C, potassium and fiber.
Healthy Recipes from AICR
Healthy Recipes: Turkey Pot Pie with Cornbread Crust
A spring pot pie topped with a dropped cornbread crust instead of pastry, filled with carrots, celery, peas and pearl onions simmered in chicken broth, plus deli-roasted turkey breast and a rice-flour sauce that keeps the dish gluten-free.
Conner's Column
Another Reminder To Ditch Cans And Eat Fresh Food
The FDA rejected the Natural Resources Defense Council's 2008 petition to ban BPA, saying evidence of adverse effects in humans is insufficient. The author treats the ruling as a reason to stop relying on regulators, and cites critics who link BPA's estrogen-mimicking chemicals to several diseases.
Healthy Recipes from AICR
Healthy Recipes: Rice Salad with Mango and Black Beans
A recipe for a one-bowl salad of brown rice, black beans, diced mango, plum tomato and green onion with an orange-lime dressing spiked with serrano chile, cumin and oregano. Five ingredients in the bowl, 284 calories a serving.
Healthy Recipes from AICR
Healthy Recipes - Herbed Spanish Omelet
An AICR recipe for a Spanish-style omelet built on potatoes, red onion and garlic with parsley, basil and chives, offered as breakfast with whole-grain bread or as a light supper with vegetable soup. The note adds that brown and white eggs differ by hen breed, not nutritional value.
Healthy Recipes from AICR
Healthy Recipes: Spring Stir Fry with Chicken
An American Institute for Cancer Research stir-fry of chicken with cabbage, bell peppers, spring onions, garlic and ginger over wild or brown rice. The notes explain why ingredients are cut bite-size and why a high-smoke-point oil such as peanut oil suits the method.
Healthy Recipes from AICR
Healthy Recipes: Spicy Sweet Potato Bisque
A spring soup of sweet potatoes, ginger, jalapeno and Thai curry paste, using only a half cup of coconut milk to hold down saturated fat. Sweet potatoes take their orange color from carotenoids.
Healthy Recipes from AICR
Healthy Recipes: Ten Vegetable Soup
Dana Jacobi's answer to eating cruciferous, leafy green and orange-red vegetables daily is one pot: carrots, cabbage, cauliflower, celery, tomatoes, leek, onion, Swiss chard, potato and parsley, under 30 minutes of prep, low in calories and freezable, with five suggested variations.
Healthy Recipes from AICR
Healthy Recipes: American Irish Stew
An American Institute for Cancer Research take on Irish stew that swaps beef top round for lamb and adds carrots and parsnips, simmered with garlic, onion, potatoes, leek and fresh rosemary in reduced-sodium beef broth.
Healthy Recipes from AICR
Healthy Recipes: Egg and Roasted Red Pepper Wrap
AICR marks National School Breakfast Week with a wrap of egg, roasted red pepper, ricotta and harissa. Roast and season the pepper the night before and morning assembly takes under 10 minutes. The piece cites studies linking skipped breakfasts to higher body fat in children.
Healthy Eating Recipes
Healthy Recipes: How to Cook Winter Squash
AICR's test kitchen pairs spaghetti squash with a fresh tomato and garlic sauce, and notes that winter squash supply vitamins A and C, fiber and carotenoids. Diets high in carotenoids may lower risk of mouth, pharynx, larynx and lung cancers, it says, citing probable evidence.
Healthy Recipes from AICR
Healthy Recipes: Brussels Sprout Slaw with Cranberries and Walnuts
Dana Jacobi shreds Brussels sprouts in place of cabbage and tosses them with chopped apple, dried cranberries and toasted walnuts in a lemon-and-oil dressing. Letting the slaw sit a couple of hours lets the salt and citrus wilt and tenderize the sprouts.
Healthy Recipes from AICR
Healthy Recipes: Cauliflower and Chickpea Curry with Potatoes
A six-serving curry of cauliflower, potato, cabbage, chickpeas and green beans in spiced broth and reduced-fat coconut milk, at 182 calories and 8 g fiber per serving. Cauliflower supplies folate, and the chickpeas add protein, making it a meal with brown rice.
Healthy Recipes from AICR
Healthy Recipes: Tilapia with Chunky Tomato Sauce
Tilapia fillets simmer 8 to 10 minutes under a chunky sauce of canned diced tomatoes, green onions, basil, garlic, lemon juice and crushed red pepper. The AICR notes Monterey Bay Aquarium Seafood Watch rates U.S., Central and South American farmed tilapia the greener choice.
Healthy Recipes from AICR
Healthy Recipes: Mushroom Barley Soup
Pearl barley simmers about 40 minutes with mushrooms, carrots, shallots, thyme and oregano in reduced-sodium beef stock. Barley supplies fiber along with iron and selenium, and the recipe invites swaps of vegetables and grains. Six servings at 260 calories each.
Healthy Recipes from AICR
Healthy Recipes: Butternut Squash and Chickpea Curry
Dana Jacobi treats curry as a method rather than a dish, and makes hers by roasting butternut squash, pureeing part of it with coconut, almond or soy milk and chipotle, then adding chunky vegetables and canned chickpeas. She measures individual spices instead of using curry powder.
Conner's Column
Is There Such A Thing As “Healthy Meat?”
Six rules for eating meat more carefully, starting with choosing animals raised well. Cheap, poorly prepared meat can carry bacterial contamination, drug residues, excess sodium and unhealthy fats, while feed heavy in omega-6 grains yields meat lower in omega-3s than pasture-raised animals give.
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