Dana Jacobi makes the case for dried beans over canned: black-eyed peas need only a four-hour soak, or a quick soak, and cook in 30 to 40 minutes. A pound yields ten half-cup servings, costing less than most canned choices.
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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
Healthy Recipes: Turkey Breakfast Sausage
Dana Jacobi describes giving up store-bought sausage over its preservatives and sodium and building her own from lean ground turkey seasoned with Bell's blend of sage, oregano and marjoram, with applesauce added to keep the patties juicy.
Healthy Recipes from AICR
Healthy Recipes: Fish Chowder with Veggies
An AICR recipe for fish chowder built on carrots, celery, bell peppers, potatoes and corn, thickened with flour and almond or soy milk instead of cream, seasoned with Old Bay, and topped with toasted whole-grain breadcrumbs in place of bacon.
Healthy Recipes from AICR
Healthy recipes: Homemade Hummus
A five-ingredient hummus of no-salt-added chickpeas, garlic, tahini, lemon juice and olive oil, blended coarsely and served with pita or raw vegetables. It makes 10 servings; each quarter cup has 144 calories, 6 g protein and 5 g fiber.
Healthy Recipes from AICR
Healthy recipes: Super Split Pea Soup
Dried split peas simmer about 90 minutes with onion, garlic, rosemary, oregano, carrots and potatoes in low-sodium broth. AICR notes the soup carries 17 grams of fiber and 21 grams of protein per serving and skips the sodium of canned versions. Eight servings, 344 calories each.
Vegetarian Recipes
Food for Life Recipe of the Week: Fruited Breakfast Quinoa
A breakfast porridge that simmers rinsed quinoa in vanilla rice milk, then stirs in raisins, apricots and vanilla, with part of the mixture pureed and returned to the pan. Makes about six half-cup servings at 106 calories each.
Vegetarian Recipes
Food for Life Recipe of the Week: Ambrosia
A fruit salad of oranges, pineapple, banana, coconut and dried cranberries tossed with orange juice concentrate, almond extract and water. Add the banana just before serving; leftovers without it keep two days. Four servings at 188 calories and 3.9 g fiber each.
Vegetarian Recipes
Food for Life Recipe of the Week: African Bean Soup
A PCRM recipe for eight: sweet potatoes, garbanzo beans, carrot, celery, bell pepper and crushed tomatoes simmered with peanut butter and curry powder, served over brown rice. 279 calories, 10.5 g protein and 9 g fiber per serving.
Vegetarian Recipes
Recipe of the week: Black Bean Breakfast Burritos
Black beans, bell peppers, mushrooms, tomatoes, salsa and brown rice rolled into whole-grain tortillas, with the batch meant for freezing individually. Twelve servings at 230 calories, 9.8 g fiber and 2.4 g fat each. From Breaking the Food Seduction.
Vegetarian Recipes
Healthy Recipes: Cranberry Persimmon Relish
A winter relish from Healthy Eating for Life to Prevent and Treat Cancer: fuyu persimmons pulsed with cranberries, orange juice concentrate, a little maple syrup and ground ginger. Makes about 2 cups, at 48 calories per quarter-cup serving.
Healthy Recipes from AICR
Healthy Recipes: Red Berry Pudding with Cream
Thawed frozen raspberries and strawberries are pushed through a sieve, then thickened with cornstarch and sugar into a Danish-style pudding served with chilled light cream. Four servings at 206 calories and 6 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Baked Eggs with Mushrooms and Spinach
A breakfast casserole from the American Institute for Cancer Research layers toasted whole-grain bread with sauteed mushrooms, spinach, onions and scallions, then bakes it with eggs, unsweetened almond milk and a little reduced-fat cheese.
Healthy Recipes from AICR
Healthy Recipes: Pomegranate Salsa
Dana Jacobi describes planning a calorie-smart Christmas open house around a roasted whole turkey breast, and offers a pomegranate salsa of fruit, onion, jalapeno and cilantro that uses no fat and no added sugar.
Vegetarian Recipes
Vegetarian recipes: Zucchini Corn Fritters
A recipe for 16 cornmeal fritters with grated zucchini and corn, cooked on a lightly sprayed griddle rather than deep-fried, at about 60 calories and 0.6 g fat each.
Healthy Recipes from AICR
Healthy Recipes: Roasted Root Vegetable Salad
This one-pot dish roasts sweet potato, potato, carrot, red onion, celery and beet, then dresses them with balsamic, lemon and Dijon and tops them with walnuts and feta. Four servings at 156 calories each.
Vegetarian Recipes
Food for Life Recipe of the Week: Zesty Cranberry Sauce
A cranberry sauce for eight, simmering cranberries with orange juice concentrate, pears, apple, cinnamon and orange peel until the skins pop, then sweetened to taste. Each serving runs 121 calories with 2.9 g fiber and 0.3 g fat.
Cooking
How to Safely Store, Thaw, and Roast a Turkey
Turkey safety tips: skip fresh pre-stuffed birds, thaw only in the refrigerator, cold water or the microwave, wash everything raw turkey touches, cook to an internal 165F, and throw out anything left at room temperature more than two hours.
Healthy Recipes from AICR
Healthy Recipes: Carrot Soup with Orange and Ginger
AICR's soup blends chicken or vegetable broth with pureed carrots, orange juice and fresh ginger, balanced with lemon juice, for beta-carotene, vitamin C and gingerol. Buy plump, crack-free carrots and firm ginger; serve it warm or chilled with roasted pumpkin seeds or whole-grain croutons.
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