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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: Eggplant Lasagna

Layer sauteed eggplant, ricotta mixed with Parmesan, spinach and no-bake whole-wheat noodles in low-sodium tomato sauce, then finish with mozzarella. Twelve servings at 280 calories and 8 grams of fiber. AICR offers it as a way to cut red meat, which it links to colorectal cancer risk.

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Healthy Recipes: Apple Cinnamon Crostini

Microwaving the apple halves briefly helps preserve heat-sensitive nutrients such as vitamin C. Whole-wheat Italian toast, butter and cinnamon sugar finish the dish. It makes four servings at 160 calories, 5 g total fat and 3 g fiber each.

Sep 29, 2009

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Healthy Recipes: Oven-Fried Chicken

Dana Jacobi describes developing an oven-baked fried chicken for the American Institute for Cancer Research: boneless breast strips marinated in salted buttermilk, then coated in seasoned kamut cereal flakes, which beat flour, oats and crushed crackers in her tests.

Sep 28, 2009

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Healthy Recipes: Savory Chickpea Stew with Spinach and Lemon

This AICR recipe stews chickpeas with garlic, tomatoes and broth, seasoned with bay, cumin, turmeric and ginger and balanced with lemon juice, then stirs in spinach at the end so it wilts without overcooking. Chickpeas supply protein, fiber, folate, iron and other minerals.

Sep 28, 2009

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Healthy Recipes:Spaghetti Squash with Fresh Tomato Sauce

Baked spaghetti squash scraped into strands and topped with a quick sauce of peeled fresh tomatoes, onion, garlic, basil and oregano. Makes four servings at 140 calories each; the squash supplies vitamin A, potassium and fiber.

Sep 22, 2009

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Healthy Recipes:Scots Oatcakes

Dana Jacobi explains how fats behave in baking - solid fats trap air and help cookies hold their shape, oils coat flour proteins and make crumbs tender - and offers Scottish oatcakes as shortbread made with modest fat, using trans-fat-free palm oil shortening.

Sep 19, 2009

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Healthy Recipes:Thai Fried Rice with Vegetables

AICR builds a Thai fried rice on brown and wild rice rather than white, keeping the bran, germ, fiber and minerals, and flavors it with garlic, lime, honey, basil, mint, hot sauce and peanuts.

Sep 19, 2009

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Health Recipes:Game Day meals with Hass Avocados

A press release pitching chef Curtis Stone's tailgating recipes built around Hass avocados, including grilled cilantro-lime shrimp with spicy avocado puree and grilled bacon and buffalo mozzarella sandwiches.

Sep 16, 2009

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Healthy Recipes:Southern Zesty Chicken

A spice-rubbed chicken breast dish served over brown basmati rice and black-eyed peas, four servings at 330 calories with 33 g protein and 5 g fiber. The write-up notes studies linking diets rich in whole grains and legumes to lower colorectal cancer risk.

Sep 15, 2009

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Healthy Recipes:Garden Vegetables with Red Pepper Aioli

Dana Jacobi argues for serving late-summer vegetables as the meal rather than as crudites, in the style of Le Grand Aioli, the Provencal feast built around garlic mayonnaise, vegetables and potatoes. She traces the recipe from Elizabeth David in 1950 to Julia Child in 1964.

Sep 13, 2009

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Healthy Recipes:Cauliflower with Mustard and Minced Dill

AICR pairs cauliflower with Dijon mustard, dill and lemon juice in place of the usual butter or cheese, noting the vegetable is high in antioxidants and vitamin C and contains sulforaphane, which is released when it is cut or chopped.

Sep 11, 2009

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Healthy Recipes:Dressing Up Green Salads

AICR argues the dressing is what makes a salad memorable, and recommends keeping it light, one tablespoon of vinaigrette per two cups of greens, and cutting vinegar with fruit juice to soften its sharpness without wilting the leaves.

Sep 11, 2009

Recipes & Dining

Healthy Recipes:Crusted Cod with Hot Paprika

An American Institute for Cancer Research recipe gives cod a crisp smoked hot paprika crust, with cilantro, parsley and a touch of saffron for balance. The notes cover cod's omega-3s and vitamins A and D, and advise buying paprika in small amounts and storing it airtight.

Sep 11, 2009

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Healthy Recipes:Crunchy Zucchini and Potato Cakes

Zucchini and russet potato cakes bound with bread crumbs and egg, seasoned with garlic, onion and rosemary and topped with Parmesan. The piece adds tips on russets: pick firm ones with shallow eyes, store them dry and dark, and don't wash or refrigerate them.

Sep 10, 2009

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Health Recipes:Lemon Drops

Dana Jacobi found a Lemon Drops recipe in Mary Meade’s 1952 blender cookbook and updated it, cutting fat and substituting whole-wheat pastry flour. She advises unsalted butter, dough dropped in 3/4-inch buttons and a dark-colored baking sheet.

Sep 10, 2009

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Healthy Recipes:French Baked Beets

A recipe for beets marinated in balsamic vinegar, garlic, herbes de Provence and rosemary, then baked covered for 35 to 40 minutes and drizzled with olive oil. Five servings at 80 calories each, with fibre, folate and potassium.

Sep 8, 2009

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Healthy Recipes:Spinach and White Bean Pizza

A pizza built in under 30 minutes on a pre-baked whole-wheat crust, with pureed navy beans and garlic standing in for heavy cheese and topped with spinach, sun-dried tomatoes and Parmigiano-Reggiano: 260 calories and 9 g fiber a serving.

Sep 1, 2009

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Healthy Recipes:Crunchy Zucchini and Potato Cakes

Zucchini and russet potato cakes bound with bread crumbs and egg and topped with Parmesan, from the American Institute for Cancer Research. The notes cover picking firm russets and storing them unwashed in a dry, dark, ventilated place rather than the refrigerator.

Aug 30, 2009

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