Egg-white meringues baked an hour and left overnight in a closed oven, topped with pears poached in orange juice and finished with shaved dark chocolate. Eight servings at 117 calories and 2 g fat each.
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Recipes and cooking advice.
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Healthy Recipes: Ribbon Tea Sandwiches
A layered tea sandwich recipe alternating albacore tuna and egg salad with paper-thin cucumber between whole-wheat and white bread, at about 250 calories per serving. Wrap in wax paper and refrigerate before serving.
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Healthy Recipes: Honeydew-Kiwi Smoothies
A smoothie of frozen honeydew, kiwi, lime juice and agave nectar, offered as an alternative to handing kids a sports drink or soda. Makes two servings at 120 calories, and is an excellent source of vitamin C and potassium.
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Healthy Recipes: Mixed-Vegetable Pasta Salad
A whole-wheat pasta salad tossed with garlic, tomatoes, mushrooms, peppers and shredded zucchini, skipping the usual white-flour pasta, full-fat mayonnaise and heaped salt. It makes 14 servings at about 140 calories each and supplies fiber, B and C vitamins and beta-carotene.
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Healthy Recipes: National Barbecue Month -Tofu Kabobs
AICR marks National Barbecue Month with baked tofu and bell pepper kabobs marinated overnight in mustard, vinegar, coriander and soy. The write-up offers tofu as a low-saturated-fat alternative to red meat. Four servings at 220 calories each.
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Palm oil not a healthy substitute for trans fats
Fifteen adults aged 50 or older with moderately high LDL each ate four 35-day test diets. Palm oil raised LDL cholesterol and apolipoprotein B about as much as partially hydrogenated soybean oil did, suggesting palm oil makes a poor substitute for trans fat.
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This light summery salad offers a taste of the Mediterranean
A summer salad of orzo and chickpeas with tomatoes, basil, lemon and a touch of honey, plus notes on orzo's popularity around the Mediterranean and on chickpeas, harvested as early as 7500 BC and supplying fibre, calcium, folate, iron, magnesium and zinc.
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Edamame and Orange Salad
A spring salad of boiled shelled edamame with radishes, cucumber, red pepper, scallions and orange segments, dressed with rice vinegar, soy sauce, canola oil and orange juice and topped with cilantro. Makes 4 servings at 127 calories each.
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This pasta salad marries East and West
The writer explains why Italian semolina pasta, higher in gluten and coarser than softer Asian noodles, turns doughy when served cold, then builds a bow-tie pasta salad on Sichuan seasoning: ginger, garlic and Sichuan peppercorns, with generous black pepper as a workable stand-in.
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Bring on Spring Cleaning Buttermilk Bread
A quick loaf of whole-wheat flour, cornmeal, buttermilk, honey and fresh herbs, baked 45 to 50 minutes for about 12 slices at 129 calories each. AICR notes research tying whole grain diets to lower risk of colorectal and some other cancers.
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Transition from winter to spring with this flavorful soup
A spring soup of onions, potatoes, chickpeas and spinach, with notes on picking firm, dry onions with shiny skins and avoiding dark spots, and a reminder that the skin holds about half the potato's fiber while most nutrients sit in the flesh.
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Health-e-Recipes: Halibut with citrus and garlic
Halibut, a cold-water fish, supplies omega-3 fats known for heart benefits and now being studied for possible cancer protection. The recipe bakes fillets in foil packets with orange zest, garlic, lemon juice, zucchini, red onion and basil. 137 calories per serving.
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Healthy Recipes: Go Global with Asparagus
A recipe pairing spring asparagus with Asian flavours: steam thin stalks and scallions, then toss them with a warm dressing of ginger, chicken broth, rice vinegar, soy sauce, pepper and lemon juice. Makes four servings at 86 calories each.
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Recipe: Give Watercress a Try
A cook's case for watercress, a cruciferous vegetable and rich source of beta-carotene, with notes on pepper cress and upland cress, ideas for salads and grilled steak, and a dairy-free chilled watercress soup served icy cold.
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Recipe: Enjoy Pie for Dinner
A vegetable pie you can build from whatever fresh produce is on hand — squash, carrots, mushrooms, peppers — seasoned with marjoram and topped with Gruyere. The piece also makes the case for grape seed oil, which is low in saturated fat and holds up to high heat.
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How to cook and use green vegetables?
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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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.
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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.
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