A method for kale and collard greens: heat the pan, add the chopped greens, splash in a little water, cover for 5 to 10 minutes, then salt. The writer suggests adding oil at the end, since heating oil turns a little of it into trans fat.
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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: Whole-Grain Salad
An AICR recipe combining cooled brown rice with bell pepper, radish, scallions, dried fruit, pine nuts and part-skim mozzarella, dressed with lime juice, olive oil and herbs. It makes six one-cup servings at 230 calories each.
Cooking
Healthy Recipes: Bean and Cheese Quesadilla
An AICR recipe for four: mashed pinto beans and reduced-fat Monterey Jack folded into whole-wheat tortillas, topped with a salsa of corn, red bell pepper, red onion, cilantro, jalapeno and lime juice. 350 calories and 11 grams of fiber per serving.
Dining
Slow eating cuts calorie intake: Study
In a study of 30 women in the American Journal of Clinical Nutrition, Ana Andrade's team at the University of Rhode Island found that chewing each bite 20 to 30 times cut intake by 70 calories compared with eating the same pasta lunch nonstop.
Cooking
Healthy Recipes: Sweet and Sour Veggies
A five-minute stir-fry of yellow bell pepper, broccoli and cole slaw mix in a soy, vinegar and cornstarch sauce, from AICR, which notes that cruciferous vegetables supply compounds linked to lower cancer risk. Six servings at 60 calories each.
Cooking
Healthy Recipes: Sweet 'n Crunchy Raisin Granola
An AICR recipe for raisin granola made from rolled oats, whole-wheat flour, cinnamon, maple syrup and canola oil, baked at 300 degrees with the raisins added partway through. Makes 10 servings at 250 calories and 4 g fiber each.
Cooking
Potassium and Potato Preparation
USDA scientists tested six potato varieties and found cubing or shredding before boiling cut mineral content by as much as 75 percent, while overnight soaking did not reduce potassium as conventional wisdom holds. Boiling potatoes whole preserves the most nutrients.
Cooking
Healthy Recipes: Quinoa and Black Bean Salad
Rinsed and simmered quinoa tosses with black beans, corn, red bell pepper, scallions, garlic, cayenne and cilantro under a lime, cumin and olive oil dressing. Makes 6 main-dish servings and can be made a day ahead and refrigerated.
Cooking
Healthy Recipes: Marinated Fresh Tuna Salad
A tuna salad that skips the mayonnaise: fresh tuna seared, then simmered and refrigerated at least six hours in a marinade of garlic, cumin, paprika, red wine vinegar and broth, served over romaine with new potatoes. The recipe credits garlic with added cancer-protective benefits.
Cooking
Healthy Recipes: Veggie Rollups
Cucumber, carrot and red pepper matchsticks marinate in seasoned rice vinegar, then join steamed kale, sliced turkey breast and low-fat cream cheese in whole-wheat tortillas for a portable mini-meal. Four servings at 320 calories each; the kale supplies vitamins K, A and C.
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