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.
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Recipes and cooking advice.
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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.
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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.
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Healthy Recipes:Lemon Drops
Dana Jacobi revives a Lemon Drops cookie from a 1952 blender cookbook for Labor Day, cutting the fat and substituting whole wheat pastry flour. She advises unsalted butter, dough dropped in 3/4-inch buttons, and rotating the pans partway through.
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Healthy Recipes:Crunchy Zucchini and Potato Cakes
AICR's recipe pairs zucchini with russet potatoes, garlic, onion, rosemary, bread crumbs, egg and Parmesan, and adds notes on choosing and storing potatoes: keep them dry and dark, and never wash or refrigerate them before use.
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Healthy Recipes:Baked Summer Fruit
A baked dessert of mixed stone fruit and halved cherries under an oat, almond and brown sugar topping seasoned with nutmeg and cinnamon. Makes 8 servings at 180 calories each; frozen pitted fruit can stand in to cut prep time.
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Healthy Recipes:Turn Ripe Tomatoes into Bruschetta
Dana Jacobi explains that bruschetta is a grilled slice of crusty rustic bread rubbed with garlic and drizzled with oil, distinct from crostini, which may be toasted or pan-fried and carry more refined toppings. She recommends chopping your own tomatoes, garlic and basil instead of buying a topping.
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Healthy Recipes: St. Tropez Ratatouille
AICR's version of the French classic pairs eggplant and zucchini for texture, fiber, potassium, magnesium and vitamins A and C. Mashed anchovy adds depth, thyme brings a lemony-mint note and a little cayenne adds zest; the recipe invites variations.
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Healthy Recipes: Scots Oatcakes
Dana Jacobi uses Scottish oatcakes to teach baking fats: solid butter and shortening trap air and hold a cookie's shape, oils coat flour proteins for a tender crumb, and new palm-oil shortening sticks skip hydrogenation and its trans fats.
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Healthy Recipes: Thai Fried Rice with Vegetables
This fried rice swaps white rice for brown and wild rice, keeping the bran and germ, and seasons crisp vegetables with garlic, lime, honey, basil, mint and hot sauce. Peanuts supply the flavor that completes the Thai taste.
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Healthy Recipes:Italian Style Tuna Pasta
Whole-wheat spirals, cannellini beans and canned light tuna cook with onion, garlic, fresh and sun-dried tomatoes and capers to make six low-calorie, fiber-rich servings. Tuna supplies omega-3 fats that have been shown to reduce inflammation.
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Healthy Recipes:Delicious Summer Chili
A light, broth-based summer chili with ground chicken breast, corn, black beans, red bell pepper and green chiles, simmered about 25 minutes and finished with cilantro. Five servings; the black beans supply B vitamins, potassium, iron, magnesium and fiber.
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Healthy Recipes:Lemon Dijon Salmon
Whisk Dijon mustard, olive oil, lemon juice and salt, spread it over four salmon fillets and bake at 425 degrees for 8 to 10 minutes, then finish with fresh dill. Four servings at 220 calories each. From AICR.
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Roasted Vegetable Pita Pizza
A Greek-style pizza built on whole-wheat pita, topped with roasted tomato, fennel, red onion, yellow pepper, zucchini and garlic plus crumbled reduced-fat feta, with a note that vegetable-rich diets may lower risk for certain cancers.
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Healthy Recipes:Broiled Portobello Mushrooms
A vegetarian recipe: portobello mushrooms marinated in broth, olive oil, balsamic vinegar, garlic, thyme, oregano and sage, then broiled six to eight minutes. Four servings at 80 calories each.
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Blueberry Marinade with Tarragon and Ginger
A recipe from the AICR test kitchen: blueberries, balsamic vinegar, olive oil, honey, tarragon, ginger, garlic and black pepper pureed into a one-cup marinade for poultry or fish, at 25 calories per tablespoon.
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Grill Smart This Season
AICR says what you grill matters more than how you grill it: evidence strongly links diets high in red and processed meat to colorectal cancer, so it advises capping cooked red meat at 18 ounces a week and avoiding processed meat. Evidence on HCAs is limited but suggestive.
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California Growers Share their Stories and Delicious Avocado-Inspired Recipes (PR)
A California Avocado Commission release marking peak season, noting that about 6,000 California farmers grow 90 percent of the US crop. It profiles the Abbotts of Carpinteria, who hand-pick their fruit, use compost and fish oils, and run the ranch on solar power.
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