Baby spinach, endive and green beans get a creamy dressing blended from canned or cooked beets, Dijon, cider vinegar, broth and olive oil. The piece notes beets supply manganese, potassium, folate and antioxidants, and the dressing keeps refrigerated for 24 hours.
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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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Dining
Eating chicken nuggets only sickens British girl
A 17-year-old British girl who has eaten almost nothing but chicken nuggets since she was two collapsed at work and was hospitalized with anemia and swollen veins on her tongue. Doctors put her on emergency vitamins and warned she will die if her diet does not change.
Healthy Recipes from AICR
Healthy Recipes: Very Vegetable Minestrone with Barley and Beans
An American Institute for Cancer Research minestrone built on barley and beans with onion, carrot, potato, cabbage, Italian herbs and Parmesan. The group points to barley's fiber as a food that can help prevent colon cancer.
Healthy Recipes from AICR
Healthy Recipes: Super-Bowl Tomato Soup
Dana Jacobi proposes a "Souperbowl" strategy: studies show eating soup before a meal helps you eat less, so she serves a thick, low-fat tomato soup in mugs alongside baked snacks, crudites and meatless chili to keep game-day grazing in check.
Healthy Recipes from AICR
Healthy Recipes: Cherry Chocolate Bread Pudding
Dana Jacobi of the American Institute for Cancer Research offers a make-ahead Valentine's breakfast: a whole-grain bread pudding with chocolate and cherries. She suggests baking it a day or two ahead, since the pudding tastes better once it has sat.
Healthy Recipes from AICR
Healthy Recipes: Quick Italian Chicken with Roasted Peppers
Chicken breasts simmer in broth with roasted red and green peppers, onion, garlic and no-salt-added diced tomatoes. The piece notes onions and garlic belong to the allium family and may help prevent stomach cancer, and suggests crushing garlic first to activate its compounds.
Healthy Recipes from AICR
Healthy Recipes: Super-Bowl Tomato Soup
Dana Jacobi suggests serving a thick tomato soup from mugs at a Super Bowl party, citing studies that eating soup before a meal helps people eat less. It is built on canned no-salt-added tomatoes, onion, scallions, sun-dried tomatoes and basil.
Healthy Recipes from AICR
Healthy Recipes: Veggie Turnovers with Tomato Sauce
An AICR recipe for bite-sized turnovers filled with carrot, potato, parsnip and butternut squash, supplying fiber, folate, vitamin E and beta-carotene. The piece links beta-carotene foods to lower esophageal cancer risk and notes the oil helps absorption.
Cooking
Don't Swallow This for Diabetes - Even If a Celebrity Chef, Paula Deen, Hawks It
Dr. Mercola criticizes Paula Deen for becoming spokesperson for a diabetes drug carrying a black box warning over thyroid cancer and pancreatitis, citing a meta-analysis of 13 trials that tied diabetes drug treatment to 43 percent higher cardiovascular death.
Healthy Recipes from AICR
Healthy recipes: Cilantro or parsley for garnish
A rub of cumin, paprika, coriander and a pinch of cayenne bakes onto tilapia in 12 to 15 minutes. Each of four servings has 110 calories, 2 g fat and 23 g protein; the piece suggests eating fish once or twice a week over a bed of greens.
Healthy Recipes from AICR
Healthy Recipes: Stuffed Chicken Breasts
AICR stuffs chicken breasts with low-fat cheddar, Greek yogurt, green onion and red bell pepper, adding lemon juice and hot sauce for zest; the yogurt keeps the meat from drying out. The suggested plate pairs it with green beans and roasted sweet potato to keep two-thirds plant foods.
Cooking
Diabetes Recipes: Caribbean Red Snapper / Pargo rojo caribeño
A recipe for red snapper simmered with onion, red pepper, carrots, garlic, white wine, tomato and olives, topped with low-fat feta or ricotta, with diabetic exchanges and a 220-calorie-per-serving nutrition panel.
Cooking
Diabetes recipes: Beef or Turkey Stew
A diabetes-friendly stew of cubed lean beef or turkey breast browned in olive oil, then baked with garlic, onion, celery, peppers, tomato and broth before potatoes, carrots and peas go in. A 1.5-cup serving: 320 calories, 7 g fat, 24 g protein, 8 g fiber.
Cooking
Diabetes recipes: Spanish Omelet / Tortilla española
A baked potato-and-vegetable omelet bound with three eggs, five egg whites and part-skim mozzarella, cut into five servings of 260 calories each. It works for breakfast, brunch or any meal, served with fruit salad and a whole grain roll.
Dining
Using contrasting colors to reduce serving sizes and lose weight (PR)
Participants poured 9 to 31 percent more food into larger bowls and plates, and follow-up experiments showed education, awareness and practice barely dented the bias. In a field study, using a plate that contrasted with the pasta cut how much people served by about 21 percent.
Healthy Recipes from AICR
Healthy Recipes: Zesty Veggie Stew over Brown Rice
A one-pot stew of onion, carrots, bell pepper, zucchini and garlic simmered with chickpeas and canned tomatoes, spiced with ground red pepper and served over brown rice. Six servings at 220 calories and 8 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Baked Apple Sauce
Dana Jacobi recalls the homemade applesauce her mother cooked every week and the sputtering mess it left on the stove, and turns to baking as the neater way to make it.
Healthy Recipes from AICR
Healthy Recipes: Basic Caribbean Black Beans
This recipe simmers two cans of no-salt-added black beans with onion, bell peppers, garlic, tomatoes, cumin, oregano and sage, finished with cilantro. It makes six servings at 160 calories and 8 grams of fiber each; AICR's report links high-fiber foods to lower colorectal cancer risk.
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