An AICR recipe simmers collard greens slowly in broth with red onion, bell pepper, mushrooms, cider vinegar and dark brown sugar. Collards are low in calories and rich in vitamins C, A and K plus manganese and folate, and turn bitter if kept more than five days.
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Recipes and cooking advice.
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Healthy Recipes: Discover Salsa, Italian-Style
Italy has its own salsas alongside Mexico's, including a briefly cooked mix of onions, garlic, fresh tomatoes, olives and capers served over pan-seared tilapia. Cooking the tomatoes with a little olive oil increases the bioavailability of their lycopene. A recipe follows.
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Healthy Recipes:Refreshing Fruit Salad
Watermelon, honeydew and cantaloupe cut into bite-sized pieces with feta, chopped mint and lime juice. Six servings at 69 calories each. AICR notes cantaloupe and honeydew supply vitamin C, and watermelon vitamins A and C plus lycopene.
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Hass Avocado Recipes (PR)
A press release from the Hass avocado industry has chef Tyler Florence recommending avocados for game-day food, saying they bring flavor and creamy texture to simple dishes without much work when friends gather to watch baseball and football.
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Healthy Recipes: Garlic Mashed potatoes
Potatoes are boiled or microwaved, then mashed with skim milk that has simmered with chopped garlic, plus white pepper - no added fat or salt. It makes four three-quarter-cup servings at 141 calories and under a gram of fat each.
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Healthy Recipes: Crispy oven-fried chicken
Skinless chicken pieces dipped in milk and shaken in seasoned cornflake crumbs bake at 350 degrees instead of frying, cutting the fat. Chill an hour before baking, dust with paprika, and cook covered, then uncovered until the meat pulls from the bone.
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Healthy Recipes: Summer Tomatoes
A recipe for Broiled Tomatoes Provencal: halved tomatoes topped with whole-wheat breadcrumbs, Parmesan, parsley, basil and garlic, then baked about 50 minutes. Tomatoes supply vitamin C, potassium and lycopene, which may protect against prostate cancer and survives cooking.
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Healthy Recipes: Beef Casserole
A skillet casserole of lean ground beef, browned and drained, then simmered 35 minutes with onion, celery, green pepper, tomatoes, peas, carrots and rice. Eight servings at 184 calories and 3 grams of fat each.
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Healthy Recipes: Summer Vegetable Soup
A recipe from the American Institute for Cancer Research builds a brown rice and vegetable soup around leeks, celery, dill, thyme and asparagus, with notes on picking good leeks and on celery's Mediterranean origins. It reheats well the next day.
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Healthy Recipes: 20-minute chicken creole
A Southern-style skillet dish: chicken breast strips simmered with canned tomatoes, low-sodium chili sauce, green pepper, celery, onion, garlic and herbs, served over rice or whole wheat pasta. It adds no fat and little salt, at 255 calories and 3 g fat per serving.
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Healthy Recipes: Egg and Roasted Red Pepper Wrap
Dana Jacobi's wrap layers strips of roasted red pepper with Parmesan, ricotta, harissa and a thin egg pancake in a low-fat whole-wheat wrapper. She also suggests roasted peppers in pasta sauce, salads and tabbouleh, and notes jarred peppers can stand in.
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Healthy Recipes:Whole-Wheat Pasta with Fennel, Peas and Arugula
Dana Jacobi sautes fennel, peas and arugula with a touch of lemon and spoons them over whole-wheat or farro pasta, finished with shaved pecorino and fresh basil. She notes the dish tastes as good lukewarm as piping hot.
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Healthy Recipes:Veggies Extraordinaire
An AICR vegetable medley of broccoli, cremini mushrooms, carrot, eggplant, green onion, cooked potato and plum tomatoes, bound by a lemon and white grape juice mixture with oregano. A cup of broccoli, it notes, carries more vitamin C than the same amount of fresh orange.
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Healthy Recipes:Vegetarian Spaghetti Sauce
Onions, garlic and zucchini sautee in olive oil, then simmer 45 minutes with tomato sauce, tomato paste and chopped tomatoes. Six 3/4-cup servings over spaghetti at 102 calories and 5 g fat each.
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Healthy Recipes: Home-style biscuits
A lower-fat buttermilk biscuit that uses vegetable oil in place of shortening: 15 two-inch biscuits at 99 calories and 3 grams of fat each, baked 12 minutes at 450 degrees.
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Healthy Recipes:Confetti Macaroni and Bean Salad
This AICR macaroni salad skips the mayonnaise, combining whole-wheat pasta and chickpeas with cucumber, green beans, bell pepper, olives and radishes in a mustard-vinegar dressing. Pasta and beans both contain saponins, shown in the lab to slow cancer cell growth. Eight servings, 150 calories each.
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Healthy Recipes: Cauliflower, Cabbage and Carrot Salad
Cauliflower florets tossed with shredded red cabbage, grated carrot, red onion, walnuts and parsley in a Dijon mustard vinaigrette, from the American Institute for Cancer Research, with notes on cauliflower's vitamin C and walnuts' omega-3 fats.
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Healthy Recipes: Limas and Spinach
Steam lima beans, saute them with fennel and onion, then wilt spinach into the pan and finish with vinegar, pepper and chives. The NIH recipe makes seven half-cup servings at 93 calories and 84 mg sodium each.
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