A 25-minute entree for four, simmering eggplant, zucchini, onion and red pepper with tomatoes and chickpeas and serving it over seared polenta slices. The note calls chickpeas a source of fiber and protein and says high-fiber diets may lower colorectal cancer risk.
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Recipes and cooking advice.
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Healthy Recipes: White Bean Soup with Spinach, Leeks and Couscous
An American Institute for Cancer Research soup built on cannellini beans, spinach, leeks, carrots and whole-wheat couscous, seasoned with garlic, cumin, mint and lemon. Swapping vegetable broth for the chicken broth makes it vegetarian.
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Cookware Chemical Linked to Thyroid Disease
Among nearly 4,000 adults whose blood was sampled between 1999 and 2006, those with the highest PFOA levels were more than twice as likely to report current thyroid disease. PFOA coats most nonstick cookware and stain-resistant fabrics.
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Healthy Recipes: Fennel and Red Grapefruit Salad with Asiago Cheese
Grapefruit sections, fennel wedges and shards of Asiago dressed with a drizzle of olive oil and black pepper. AICR notes citrus adds vitamin C and lycopene gives red grapefruit its color, and the recipe walks through trimming the fennel and cutting the fruit free of its membrane.
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Buffalo chicken dip recipe
A buffalo chicken dip adapted from allrecipes.com: heat canned chicken with hot pepper sauce, stir in cream cheese and ranch dressing, add cheddar, then finish in a slow cooker for 30 to 40 minutes and serve hot with celery sticks and crackers.
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Healthy Recipes: Lemon Stir-Fry Chicken with Chinese Noodles
The American Institute for Cancer Research explains how the chao and bao stir-frying methods differ, why canola oil's high smoke point suits the pan, and how to pick snow peas, then gives the recipe for lemon stir-fry chicken with Chinese noodles.
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Healthy Recipes: A Meal from and for the Heart
A recipe for white fish baked in parchment with tapenade, lemon juice and white wine, plus a homemade tapenade of olives, capers, anchovies and garlic. The writer notes light white fish bakes in about 15 minutes and supplies omega-3 fatty acids.
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Golden pork chop recipe
A lightly modified take on Hallie Guilfoyle's allrecipes.com dish: seasoned pork chops baked an hour at 375F under onion, sliced mushrooms, condensed golden mushroom soup and a little starch to thicken the coating.
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Snow ice cream recipe
A four-ingredient recipe for snow ice cream: a gallon of freshly collected snow, a cup of sugar, a spoon of vanilla extract and two cups of whole milk, stirred together and eaten right away.
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Healthy Recipies: Moroccan Cod with Chickpeas
Cod simmered with chickpeas in a hand-crushed tomato sauce spiced with cumin, paprika, ginger, cilantro and parsley, ready in about half an hour. Four servings at 220 calories each. Seafood Watch rates US Pacific cod the best cod choice for health and sustainability.
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Mexican Food Made Easy with Marcela Vallalodid
Marcela Vallalodid's Food Network series, premiering January 23, reworks traditional Mexican dishes into lighter family meals drawn from her cookbook Fresh Mexico. The piece also sketches the cuisine's mixed Mayan, Spanish and Portuguese roots.
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Health Recipes: Roasted Chicken and White Bean Salad
A salad built on rotisserie chicken and cannellini beans with celery, tomato and red onion in a red wine vinegar and Dijon dressing. Six servings at 250 calories, 20 grams of protein and 7 grams of fiber each; no-salt beans keep it low in sodium.
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Healthy Recipes: Chicken Mini Meatloaves
An AICR recipe that builds portion control into the dish: ground chicken breast with onion, grated carrot, mushrooms, parsley and marjoram, baked in a muffin tin. It follows The New American Plate guideline of filling two-thirds of the plate with vegetables, fruits, grains and beans.
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Healthy Recipes: Banana Oatmeal Muffins
Dana Jacobi of the American Institute for Cancer Research offers whole-grain banana oatmeal muffins as a small step toward a healthier breakfast, using applesauce to keep them moist and lower in fat, and a light-coloured muffin tin for baking.
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Health Recipes: Brown Rice Pilaf with Squash and Chicken
A one-pot recipe for brown rice pilaf with squash, peppers and cooked chicken breast. AICR notes that brown rice carries nearly four times the fibre of enriched white rice, and that high-fibre diets may lower colorectal cancer risk. 327 calories a serving.
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Healthy Recipes: Marvelous Mushroom Soup
A recipe combining portobello, white button and dried porcini mushrooms with onion, garlic, parsley and thyme in chicken broth, pureed and finished with milk and sour cream. It makes eight servings at 150 calories each.
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Healthy Recipes: Baked Alaska Warms New Years’ Eve
Dana Jacobi's New Year's Eve contribution needs five supermarket ingredients and little skill: meringue and cake insulate the frozen centre while the outside browns. She uses store-bought loaf cake and prefers sorbet, suggesting mango-strawberry or peach-raspberry.
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Healthy Recipes: Pacific Halibut with Olives and Tomatoes
An American Institute for Cancer Research recipe pairing Pacific halibut with olives and tomatoes, with notes on the fish's omega-3 fatty acids, the difference between green and black olives, and the vitamin C and lycopene the tomatoes contribute.
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