Dana Jacobi pairs baby spinach and endive with slim green beans under a mustard-sharp pureed beet dressing, noting the pigments that color beets are powerful antioxidants. Commercially cooked or canned beets puree more smoothly than home-cooked ones.
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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
Veggie Turnovers with Tomato Sauce
AICR wraps diced carrot, potato, parsnip and peas in a whole-wheat pastry and serves the turnovers with marinara for dipping. Carrots carry beta-carotene, which studies suggest may protect against certain cancers, and cooking raises their antioxidant levels. Frozen peas beat canned here.
Healthy Recipes from AICR
Spinach Salad with Creamy Beet Dressing
Dana Jacobi builds a Valentine's salad of baby spinach and endive with slim French green beans under a mustard-sharp beet dressing. She notes the pigments colouring beets are powerful antioxidants, and that commercially cooked beets puree more smoothly than home-cooked ones.
Snacks
Peanut Butter Hummus
A recipe blending chickpeas with creamy peanut butter, lemon, garlic and cayenne, served with home-baked whole-wheat pita chips. Eight servings at 235 calories each, from the NHLBI's Deliciously Healthy Family Meals.
Vegetable Side Dish
Cauliflower With Whole-Wheat Breadcrumbs
Cauliflower florets steamed five to eight minutes and tossed with pepper and crumbs made from one slice of toasted whole-wheat bread. Four servings at 45 calories each, about 20 minutes start to finish.
Pasta Main Dish
Healthy Eating Recipes: Lemon and Garlic Pasta With Pan-Seared Scallops
Sea scallops seared about four minutes a side, tossed with very thin spaghetti, lemon zest and juice, garlic, olive oil and shredded parmesan. Ten minutes prep and ten to cook, four servings at 376 calories, 28g protein and 429mg sodium each.
Pasta Main Dish
Heavenly Chicken With Angel Hair Pasta
Strips of chicken breast cooked with onion, garlic and broccoli in a jarred no-salt-added pasta sauce with cayenne, served over whole-wheat angel hair. Four servings at 452 calories and 13 grams of fiber, ready in about half an hour.
Seafood Main Dish
Braised Cod With Leeks
Leeks and carrots soften in butter, then simmer with new potatoes, parsley and low-sodium chicken broth before cod fillets poach on top under a tight lid. Four servings at 158 calories each, ready in about 40 minutes. From NHLBI's Keep the Beat.
Poultry Main Dish
Chicken and Mushroom Fricassee
A Deliciously Healthy Dinners recipe: skinless chicken legs braised with mushrooms, leeks, potatoes, celery and pearl onions in low-sodium broth, finished with fresh herbs, lemon juice and fat-free sour cream. Four servings at 242 calories each.
Poultry Main Dish
Chicken and Celery Stir-Fry
A 20-minute stir-fry of chicken breast strips with celery and carrots in a ginger, garlic and scallion sauce thickened with cornstarch and chicken broth. Four servings at 188 calories each; NHLBI suggests serving it over steamed brown rice.
Beef Main Dish
Healthy Eating Recipes: Japanese-Style Beef and Noodle Soup
A broth of shiitake stems, garlic, ginger, lemongrass and coriander in low-sodium beef broth, strained and finished with stir-fry vegetables, udon or soba, thin-sliced sirloin, silken tofu and scallions. Four servings of about a cup each, at 325 calories and 36 grams of protein.
Beef Main Dish
Healthy Eating Recipes: Greek-Style Flank Steak With Tangy Yogurt Sauce
A recipe for flank steak marinated in lemon, olive oil, oregano and garlic, broiled and served with a cucumber-yogurt sauce: 25 minutes prep, 25 minutes cooking, four servings at 181 calories.
Vegetarian Main Dish
Lentils With Brown Rice and Kale
Brown lentils simmered with kale steamed on top, served with instant brown rice cooked with basil and onions cooked down until fully caramelized. Four servings at 456 calories, with 19 grams of fiber and 21 grams of protein.
Snacks
Make-Your-Own Snack Mix
Toss toasted oat cereal with unsalted dry roasted peanuts, raisins and dried cranberries for four half-cup servings at 136 calories each. NHLBI suggests bagging portions for grab-and-go snacking; most children can make it themselves.
Pork Main Dish
Pork Mignons With French Applesauce
Broiled pork tenderloin rounds served with a stovetop applesauce of apples, raisins, walnuts and cinnamon. Four servings at 250 calories each, about 40 minutes from start to finish.
Grain Side Dish
Parmesan Rice and Pasta Pilaf
Broken vermicelli and onion brown in olive oil, then simmer with long-grain rice, chicken broth, water, white pepper and a bay leaf before a sprinkle of parmesan. Six two-thirds-cup servings at 208 calories each, from the National Heart, Lung, and Blood Institute.
Vegetable Side Dish
Cinnamon-Glazed Baby Carrots
A four-serving side dish from the NHLBI's Deliciously Healthy Dinners: simmer baby carrots, then coat them in a glaze of margarine, brown sugar, cinnamon and salt. About 14 minutes start to finish, 67 calories per cup.
Seafood Main Dish
Fish Veronique
An NHLBI recipe for four: bake white fish in wine, chicken broth and lemon juice, then top it with a sauce built on low-fat milk instead of cream and finish with seedless grapes under the broiler. 166 calories and 2 grams of fat per serving.
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