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.
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Recipes and cooking advice.
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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.
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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.
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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.
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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.
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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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