An eight-serving dip of black beans, chopped navel orange, yellow bell pepper, jalapeno, cilantro and scallions tossed with lime juice and canola oil. 65 calories and 4 g fiber per serving; it stands 30 minutes so the flavors meld.
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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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Cooking
Healthy Recipes: Fish Veronique
White fish bakes in white wine, defatted chicken stock and lemon juice, then takes a sauce thickened with flour and low-fat milk, scattered with seedless grapes and briefly broiled. Four servings at 148 calories and 4 g fat each, from NIH.
Cooking
Healthy Recipes: Turkey Stuffed Cabbage
A stuffed cabbage recipe using half lean ground beef and half ground turkey with no added salt, simmered about an hour with tomatoes, carrot and onion. Five servings of two rolls each, at 257 calories and 266 mg of sodium.
Cooking
Why did the Russians Ban an Appliance Found in 90% of American Homes?
Mercola urges readers to give up the microwave oven, arguing that how food is cooked matters as much as what is bought. He cites three studies finding 5 to 40 percent declines in some minerals in fresh produce and promises a review of what microwaves do to food and to the body.
Cooking
Healthy Recipes: Soup - Mexican Pozole
A pozole recipe that simmers cubed lean beef with onion, garlic, cilantro, stewed tomatoes, tomato paste and hominy; skinless chicken breast can stand in for the beef. Makes 10 one-cup servings at 253 calories each.
Cooking
Healthy Recipes: Chayotes Stuffed With Cheese
Chayote halves boil about an hour until fork-tender, then get scooped out and refilled with their mashed pulp mixed with low-fat cheddar, salt and margarine, topped with breadcrumbs and baked 30 minutes. Each two-half serving provides 129 calories, 6 g fat and 163 mg calcium.
Cooking
Healthy Recipes: Spinach and Corn Quesadilla
An AICR recipe layers sauteed spinach, corn, onion and jalapeno with shredded Jack cheese between two whole-wheat tortillas, crisped in a skillet. Cut into eight wedges, it works as an hors d'oeuvre or a light lunch beside soup or salad.
Cooking
Healthy Recipes: Asparagus, Thyme and Tomato Halibut
Halibut fillets roast at 400 degrees on a bed of asparagus and halved cherry tomatoes with thyme sprigs, lemon juice and olive oil for 18 to 20 minutes. Four servings at 190 calories and 27 grams of protein each.
Cooking
Healthy Recipes: Mango Shake
A four-serving blender drink of 1% milk, frozen mango juice or fresh mango, banana and ice, at 106 calories and 157 mg calcium per three-quarter-cup serving. Orange juice, papaya or strawberries can stand in for the mango.
Cooking
Healthy Recipes: Black Beans with Rice
An NIH recipe for a cholesterol-free Caribbean staple: dry black beans soaked overnight, then simmered for hours with green pepper, onion, bay leaves and garlic, finished with vinegar or lemon juice and served over rice. Six servings at 561 calories each.
Cooking
Healthy Recipes: Apple Coffee Cake
Apples and raisins supply the moisture, so this cake needs only a quarter cup of oil. It makes 20 servings at 188 calories each, with 5 g of fat, under 1 g saturated, 11 mg cholesterol and 68 mg sodium.
Cooking
Healthy Recipes: Parmesan Rice & Pasta Pilaf
A pilaf of broken vermicelli and long-grain rice sauteed in olive oil with onion, drained to cut fat, then simmered in chicken stock with bay leaf and finished with Parmesan. Six servings at 172 calories each.
Dining
Jose Andres Restaurants
A rundown of Jose Andres' restaurants, drawn largely from Wikipedia: the six-seat minibar, Cafe Atlantico, the Spanish tapas group Jaleo, the Mediterranean mezze spot Zaytinya, Oyamel for Mexican tacos and antojitos, and The Bazaar in Beverly Hills.
Cooking
Healthy Recipes: Spicy Southern Barbecued Chicken
Bake skinned, trimmed chicken parts at 350 degrees for an hour under sliced onion and a salt-free sauce of vinegar, Worcestershire, brown sugar, chili powder, hot pepper flakes and skimmed stock. Eight servings at 176 calories each.
Cooking
Healthy Recipes: Chayotes Stuffed With Cheese
Six chayotes boil about an hour, then the shells are stuffed with mashed pulp, low fat cheddar, salt and margarine, topped with bread crumbs and baked 30 minutes. Each serving of two halves has 129 calories and 6 g fat.
Cooking
Healthy Recipes: Limas and Pinach
A recipe for frozen lima beans cooked with fennel and onion sautéed in oil, then wilted spinach, vinegar and black pepper, finished with chives. Makes seven half-cup servings at 93 calories each.
Cooking
Healthy Recipes: Turkey Stuffed Cabbage
An NIH recipe for cabbage leaves stuffed with half ground turkey and half lean ground beef, simmered about an hour with tomatoes, onion and carrot, then finished with a lemon and brown sugar sauce. Five servings of two rolls each at 257 calories.
Cooking
Healthy Recipes: Meatball soup
An NIH recipe for a meatball soup using half ground chicken and half lean ground beef, simmered with carrots, chayote, cabbage, celery, corn and zucchini. Eight servings of 1 1/4 cups each at 161 calories and 4 grams of fat.
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