Dana Jacobi makes the case for cooking mussels at home: low in calories, high in protein and minerals, not treated with sulfites, and farmed on suspended ropes in a way that filters excess algae and sediment from the water. Every bag sold in the US carries a harvest tag.
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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: Tagine of Carrots, Potatoes and Green Olives
Carrots, turnips and yellow-flesh potatoes simmer with green olives, orange zest and Moroccan spices in a tagine or any lidded pot. AICR notes the turnips contain indoles and sulforaphane, two phytochemicals that may offer cancer protection. Serves four at 140 calories.
Healthy Recipes from AICR
Healthy Recipes: Mediterranean White Bean and Spinach Soup
Cannellini beans, carrot, tomatoes, whole-wheat pasta shells and baby spinach simmered in low-sodium vegetable stock with rosemary and Italian seasoning, finished with Parmesan. AICR notes the olive oil helps you absorb the carrots' beta-carotene.
Healthy Recipes from AICR
Healthy Recipes: Panko Crusted Chicken with Grilled Peach Salsa
Grilled peaches, mint and jalapeno make a salsa spooned over panko-coated chicken cutlets. The recipe notes a medium peach carries about 58 calories plus beta-carotene and other carotenoids. Four servings, 214 calories each.
Healthy Recipes from AICR
Healthy Recipes: Tandoori Chicken Skewers with Mint Raita
Dana Jacobi rethinks tandoori chicken for the American Institute for Cancer Research, seasoning a thick Greek yogurt marinade with curry powder and skewering boneless breast pieces, which take up marinade faster and cook quickly enough to avoid charring.
Healthy Recipes from AICR
Healthy Recipes: Kale with Peaches and Walnuts
A recipe for kale sautéed with sliced peach, shallots, apple juice and toasted walnuts, serving four at 220 calories each. The column notes evidence that non-starchy vegetables such as dark leafy greens may protect against cancers of the mouth, throat, esophagus and stomach.
Healthy Recipes from AICR
Healthy Recipes: Chicken and Pear Salad
AICR tosses cubed pears with lemon juice, then combines them with cooked chicken breast, cucumber and red onion over lettuce, dressed with vinegar, honey and minced fresh mint. Pears add fiber and some vitamin C. The salad works as a lunch entree or a light dinner.
Healthy Recipes from AICR
Healthy Recipes: Swiss Style Muesli
A cold Swiss oatmeal made by soaking rolled oats overnight, then stirring in raisins, cranberries, apple, honey, cinnamon, yogurt and toasted almonds. Six servings at 300 calories each, with 13 grams of protein and 5 grams of fibre.
Healthy Recipes from AICR
Healthy Recipes: Summer Eggplant Stew
A one-pot stew from the American Institute for Cancer Research combines eggplant with garbanzos, cinnamon, mint and cilantro over rice, plus shopping advice: small to medium eggplants that feel heavy and firm, with unblemished skin and green caps, taste less bitter.
Healthy Recipes from AICR
Healthy Recipes: Summer Eggplant Stew
Eggplant and garbanzos simmer with cinnamon, mint, cilantro and parsley in this AICR stew, served over rice. The recipe notes small to medium eggplants have milder flavor, tender skin and fewer seeds.
Healthy Recipes from AICR
Healthy Recipes: Greek Turkey Sliders
Seven grilled sliders at 280 calories each: lean ground turkey mixed with feta, spinach, egg white and potato flakes to keep it tender, plus a lemon, garlic and oregano marinade that the writer says also reduces carcinogens formed during grilling.
Healthy Recipes from AICR
Healthy Recipes: Fresh Tomato Sauce
Dana Jacobi keeps chunky fresh tomato sauce on hand all summer for pasta, boiled shrimp, grilled fish or a rice-and-spinach main dish. She uses plenty of onion with modest garlic and only ripe local roma, plum or San Marzano tomatoes; the sauce keeps a week in the refrigerator.
Healthy Recipes from AICR
Healthy Recipes: Eggplant, Tomato and Cheese Casserole
A vegetarian casserole that layers thin slices of eggplant in place of pasta with marinara, spinach and Fontina cheese. The notes point to eggplant's fiber and vitamin B6, and to research tying less red meat and more fiber to lower colorectal cancer risk.
Healthy Recipes from AICR
Healthy Recipes: Grilled Panzanella
The American Institute for Cancer Research shares a grilled panzanella, the Tuscan bread salad traced to the 1500s, pairing tomatoes, cucumber, basil and grilled crusty bread in a garlic vinaigrette, with salmon fillets or roasted red potatoes suggested alongside.
Healthy Recipes from AICR
Herbed Italian White Beans
A four-serving skillet dish simmering canned cannellini beans with tomatoes, garlic and sage, finished with fresh basil and red wine vinegar. Each serving has 140 calories and 5 grams of fiber, which research suggests may help lower colorectal cancer risk.
Healthy Recipes from AICR
Healthy Recipes: Za’atar Chicken
Dana Jacobi argues the best simple cooking turns on one ingredient used unexpectedly, and offers za'atar - thyme, oregano, sesame seeds and lemon juice - rubbed on chicken breasts baked over sliced onions, good hot or at room temperature.
Healthy Recipes from AICR
Healthy Recipes: Summer Tomato and Corn Salad with Basil
A summer starter salad of steamed corn kernels, chopped tomatoes, red bell pepper and two kinds of onion, dressed with lime juice and mustard powder and finished with basil and optional mint. Four one-cup servings at 45 calories each.
Healthy Recipes from AICR
Healthy Recipes: Tomato Soup with Chickpeas and Lemon
Dana Jacobi builds a summer tomato soup from canned tomatoes, chickpeas, vegetable broth and lemon, with onion, celery, carrot and leek. She calls it flexible enough to swap in whatever vegetables you have and satisfying enough for a meatless meal.
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