The Cancer Project shares a Fourth of July menu of high-fiber, low-fat recipes that skip barbecued meat and the carcinogens it forms: blue corn chip salad, portobello fajitas, balsamic zucchini sandwiches, potato salad and mango lime sorbet.
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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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Desserts
Desserts Recipes: Peanut Butter Balls
Granola, brown sugar, sunflower seeds, raisins and shredded carrot blended with peanut butter, chilled overnight and rolled into 20 balls. From The Vegetarian Way, via PCRM.
Desserts
Recipes: Nutty Fruitballs
Grind dates, raisins, golden raisins, dried apricots, figs and cashews, mix in peanut butter and carob powder, and roll the mixture into walnut-sized balls. Makes about 30 pieces, and other dried fruits can be swapped in.
Healthy Recipes from AICR
Health Recipes: Summer Stir Fry
Curry- and oregano-coated chicken cubes sear alongside red and yellow peppers, carrots, red onion and garlic, finished with lime juice and fresh mint. AICR's report found the beta carotene in these vegetables probably lowers esophageal cancer risk. Four servings, 200 calories each.
Healthy Recipes from AICR
Healthy Recipes: Fresh Fish Tacos with Cabbage Slaw
An AICR recipe for fish seasoned with garlic, cumin and cilantro, wrapped in corn tortillas with a red and white cabbage slaw. The write-up covers the spices, the history of the tortilla, and how to set up a taco buffet.
Desserts
Desserts: Monkey Bars
A no-bake snack from PCRM: halved bananas sandwiched with crispy brown rice cereal, peanut butter, maple syrup and cocoa, then cut crosswise into 24 small bars.
Desserts
Desserts: Gingered Melon Wedges
A no-cook dessert: cantaloupe cut into chunks, sprinkled with powdered sugar, ground ginger and optional candied ginger, then chilled. Serves six.
Desserts
Desserts: Fruit Gel
A plant-based alternative to Jell-O: strawberries simmered with apple juice concentrate, agar and kudzu, chilled, then folded together with blueberries. Makes about four cups at 77 calories per half-cup serving.
Desserts
Desserts: Gingerbread Cookies
Sugar, ginger, cinnamon, baking soda, molasses and soymilk make a very stiff whole wheat pastry flour dough. Rolled to 1/16 inch, cut into shapes and baked about 20 minutes at 275 F, it yields roughly 48 crisp cookies.
Desserts
Desserts: Gezogener Apfelstrudel
A vegan Austrian strudel built on phyllo dough, with sliced sour apples, rum-soaked raisins, cinnamon and toasted breadcrumbs, baked 40 minutes and dusted with powdered sugar. Serves 8 at 414 calories a portion; pears, apricots or plums can replace the apples.
Desserts
Desserts: Fresh Peach Cobbler
A recipe from Neal Barnard's Food for Life: sliced fresh peaches thickened with cornstarch and dusted with cinnamon, topped with a whole wheat pastry flour dough dropped by spoonfuls and baked about 25 minutes. Serves eight.
Desserts
Desserts: Fresh Apricot Crisp
A nine-serving dessert: chopped fresh apricots tossed with lemon juice, layered between a crumb mixture of rolled oats, sugar and margarine and baked half an hour. Each serving runs 153 calories with no cholesterol.
Desserts
Desserts: Fresh Apricot Crisp
Chopped fresh apricots tossed with lemon juice under a rolled-oat, sugar and margarine crumble, baked half an hour. Serves nine at 153 calories a portion.
Desserts
Desserts: Fat-free Banana Cake
A recipe for fat-free banana cake made with whole wheat pastry flour, wheat germ, six mashed bananas, maple syrup and soy or rice milk, baked 55 minutes for 12 servings at 234 calories each without frosting.
Desserts
Desserts: Dried Fruit Compote
Simmer raisins, prunes, dried figs and dried peaches or apricots with white grape or apple juice concentrate for 15 minutes. Serve warm or cold on hot cereal or with brown rice pudding; a half-cup serving has 116 calories.
Desserts
Desserts: Date Butter Frosting
Dates, soymilk and cornstarch blended smooth, then cooked to a pudding consistency and flavored with vanilla, coconut extract and salt before corn butter is stirred in once cool. Makes about 1 1/2 cups and stays soft enough to spoon onto each slice as it is served.
Desserts
Desserts: Chocolate Tofu Pudding
Blend a pound of soft silken tofu with cocoa, salt, maple syrup and vanilla until smooth, then chill. Makes 2 cups; a half-cup serving has 114 calories, 7 g protein and 2 g fat.
Desserts
Desserts: Chocolate Pudding
A PCRM dessert: whisk soymilk or rice milk with cocoa, cornstarch, sugar and vanilla, cook over medium heat stirring constantly until very thick, then chill in serving dishes. Makes about two cups, at 172 calories per half-cup serving.
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