The American Institute for Cancer Research offers marinated chicken skewers with zucchini, red pepper and cherry tomatoes, finished with a pureed mint-and-pea dressing. The chicken can marinate overnight; a garden salad and seasoned black beans complete the meal.
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Healthy Recipes from AICR
Healthy recipes from the American Institute for Cancer Research.
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Healthy Recipes from AICR
Healthy Recipes: Quinoa Risotto Primavera Welcomes Spring
Dana Jacobi swaps quinoa for rice in a spring risotto, cooking it in about 20 minutes with little stirring and adding finely chopped cauliflower for creaminess. She recommends chicken broth, since carrots dominate most commercial vegetable broths and muddy the dish.
Healthy Recipes from AICR
Healthy Recipes: Chickpea Crepes Are Easy and Gluten-Free
Dana Jacobi adapts Italian farinata and socca into gluten-free crepes that need only chickpea flour, olive oil and water. She warns the first one or two are practice, then fills them with spinach, red onion, bell pepper and mushrooms, with prepared pesto stirred in for bolder flavor.
Healthy Recipes from AICR
Healthy Recipes: Grilled Salmon and Spinach Salad
A recipe from the American Institute for Cancer Research: salmon fillets marinated in soy sauce, rice vinegar and mustard, grilled and set on baby spinach with cherry tomatoes and red pepper, under a dressing of orange juice, honey, sesame oil, garlic and ginger.
Healthy Recipes from AICR
Healthy Recipes: Food for Life Recipe of the Week: Pineapple Apricot Sauce
A fruit sauce thickened with agar, a sea vegetable thickener that adds no sugar or fat, made from apple juice concentrate, apricots, crushed pineapple and ginger. One tablespoon has 14 calories and no fat.
Healthy Recipes from AICR
Healthy Recipes; Grilled Veggies
A grilling guide with step-by-step instructions for asparagus, broccoli, carrots, onions and portobello mushrooms, citing research that vegetables and lean protein beat red meat on the grill and that marinating can significantly cut carcinogens.
Healthy Recipes from AICR
Healthy Recipes: Mother’s Day Meringue
Hazelnut meringue kisses, a simplified gluten-free take on Italian baci de dama with less sugar than usual: roasted hazelnuts folded into egg whites beaten with sugar and cinnamon, then baked at 275 degrees. Two cookies come to 76 calories.
Healthy Recipes from AICR
Healthy Recipes: Southwestern Bean Salad
Black beans, corn, bell pepper and carrot tossed with mild salsa and olive oil: a no-cook dish from a children's nutrition program that kids can assemble themselves. Six servings at 125 calories, 6 g protein and 5 g fibre each.
Healthy Recipes from AICR
Healthy Recipes: Beet, Carrot and Apple Salad
Dana Jacobi shares a salad of raw shredded beets, carrots and apple in a red wine vinegar, olive oil and garlic dressing, modelled on the crudités she ate while apprenticing in Paris. She recommends it in spring and calls it rich in fiber, vitamins and phytonutrients.
Healthy Recipes from AICR
Healthy Recipes: ANZAC Cookies
Dana Jacobi introduces ANZAC biscuits, the crunchy oatmeal-and-coconut cookies named for the Australia and New Zealand Army Corps, created during World War I to send home cooking and better nutrition to troops.
Healthy Recipes from AICR
Healthy Recipes: Milanese Turkey Cutlets
An AICR recipe for turkey breast cutlets pounded thin, coated with spicy brown mustard, egg and whole-wheat breadcrumbs with Parmesan and Italian seasoning, then baked at 375. Suggested sides: a roasted red pepper quarter, roasted potatoes and steamed broccoli.
Healthy Recipes from AICR
Healthy Recipes: Sesame Sugar Snap Peas
An AICR recipe pairing sugar snap peas with garlic, reduced-sodium soy sauce, honey, red pepper flakes and sesame oil, plus tips on stringing the pods, thinning thick honey in hot water, and using roasted sesame oil for deeper flavour. Suggested with salmon and wild rice.
Healthy Recipes from AICR
Healthy Recipes: South of the Border Beans and Rice
Brown rice simmers in vegetable broth with bell peppers, onion, garlic, cumin and turmeric, then black beans, corn and tomatoes turn it into a vegetarian main. AICR notes brown rice keeps its bran and germ, so it carries more fiber than white rice.
Healthy Recipes from AICR
Healthy Recipes: Ten Vegetable Soup
A ten-vegetable soup built on cabbage, cauliflower, leek, onion, carrot, celery, tomatoes, potato, chard or spinach and herbs. Makes 10 servings at 70 calories a cup. The introduction notes a plant-based food system uses less energy, land and water than a meat-based one.
Healthy Recipes from AICR
Healthy Recipes: Herbed Spanish Omelet
A brunch omelet of potatoes, red onion and garlic with fresh parsley, basil and chives folded into four whole eggs and two whites, cooked in a skillet and browned on top if you like. Four servings at 260 calories each.
Healthy Recipes from AICR
Healthy Recipes: Turkey Pot Pie with Cornbread Crust
A recipe for turkey pot pie under a gluten-free cornbread crust, built on spring carrots, celery, pearl onions and peas in a thyme-spiced sauce. It makes eight servings at 270 calories and 3 grams of fiber per cup-and-a-half portion.
Healthy Recipes from AICR
Spring Stir Fry with Chicken
A stir-fry of chicken with garlic, ginger, spring onions, cabbage and bell peppers in peanut oil, served over brown rice: 276 calories and 5 grams of fiber per 1 1/2-cup serving. The piece notes peanut oil's high smoke point suits the quick, high heat.
Healthy Recipes from AICR
Healthy Recipes: American Irish Stew
A St. Patrick's Day stew of top round beef simmered with carrots, parsnips, onion and potatoes, finished with rosemary, leeks and parsley. Six servings run 370 calories with 32 grams of protein and 6 grams of fiber.
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