Dana Jacobi treats curry as a method rather than a dish, and makes hers by roasting butternut squash, pureeing part of it with coconut, almond or soy milk and chipotle, then adding chunky vegetables and canned chickpeas. She measures individual spices instead of using curry powder.
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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: Spinach Salad with Creamy Beet Dressing
Baby spinach, endive and green beans get a creamy dressing blended from canned or cooked beets, Dijon, cider vinegar, broth and olive oil. The piece notes beets supply manganese, potassium, folate and antioxidants, and the dressing keeps refrigerated for 24 hours.
Healthy Recipes from AICR
Healthy Recipes: Very Vegetable Minestrone with Barley and Beans
An American Institute for Cancer Research minestrone built on barley and beans with onion, carrot, potato, cabbage, Italian herbs and Parmesan. The group points to barley's fiber as a food that can help prevent colon cancer.
Healthy Recipes from AICR
Healthy Recipes: Super-Bowl Tomato Soup
Dana Jacobi proposes a "Souperbowl" strategy: studies show eating soup before a meal helps you eat less, so she serves a thick, low-fat tomato soup in mugs alongside baked snacks, crudites and meatless chili to keep game-day grazing in check.
Healthy Recipes from AICR
Healthy Recipes: Cherry Chocolate Bread Pudding
Dana Jacobi of the American Institute for Cancer Research offers a make-ahead Valentine's breakfast: a whole-grain bread pudding with chocolate and cherries. She suggests baking it a day or two ahead, since the pudding tastes better once it has sat.
Healthy Recipes from AICR
Healthy Recipes: Quick Italian Chicken with Roasted Peppers
Chicken breasts simmer in broth with roasted red and green peppers, onion, garlic and no-salt-added diced tomatoes. The piece notes onions and garlic belong to the allium family and may help prevent stomach cancer, and suggests crushing garlic first to activate its compounds.
Healthy Recipes from AICR
Healthy Recipes: Super-Bowl Tomato Soup
Dana Jacobi suggests serving a thick tomato soup from mugs at a Super Bowl party, citing studies that eating soup before a meal helps people eat less. It is built on canned no-salt-added tomatoes, onion, scallions, sun-dried tomatoes and basil.
Healthy Recipes from AICR
Healthy Recipes: Veggie Turnovers with Tomato Sauce
An AICR recipe for bite-sized turnovers filled with carrot, potato, parsnip and butternut squash, supplying fiber, folate, vitamin E and beta-carotene. The piece links beta-carotene foods to lower esophageal cancer risk and notes the oil helps absorption.
Healthy Recipes from AICR
Healthy recipes: Cilantro or parsley for garnish
A rub of cumin, paprika, coriander and a pinch of cayenne bakes onto tilapia in 12 to 15 minutes. Each of four servings has 110 calories, 2 g fat and 23 g protein; the piece suggests eating fish once or twice a week over a bed of greens.
Healthy Recipes from AICR
Healthy Recipes: Stuffed Chicken Breasts
AICR stuffs chicken breasts with low-fat cheddar, Greek yogurt, green onion and red bell pepper, adding lemon juice and hot sauce for zest; the yogurt keeps the meat from drying out. The suggested plate pairs it with green beans and roasted sweet potato to keep two-thirds plant foods.
Healthy Recipes from AICR
Healthy Recipes: Zesty Veggie Stew over Brown Rice
A one-pot stew of onion, carrots, bell pepper, zucchini and garlic simmered with chickpeas and canned tomatoes, spiced with ground red pepper and served over brown rice. Six servings at 220 calories and 8 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Baked Apple Sauce
Dana Jacobi recalls the homemade applesauce her mother cooked every week and the sputtering mess it left on the stove, and turns to baking as the neater way to make it.
Healthy Recipes from AICR
Healthy Recipes: Basic Caribbean Black Beans
This recipe simmers two cans of no-salt-added black beans with onion, bell peppers, garlic, tomatoes, cumin, oregano and sage, finished with cilantro. It makes six servings at 160 calories and 8 grams of fiber each; AICR's report links high-fiber foods to lower colorectal cancer risk.
Healthy Recipes from AICR
Healthy Recipes: White Bean Pasta
An American Institute for Cancer Research recipe pairing whole-wheat ditalini with cannellini beans, thin-sliced onion, rosemary and basil. It suggests rounding the dish out with roasted chicken and garlicky sauteed spinach.
Healthy Recipes from AICR
Healthy Recipes: Mediterranean Chicken Breasts Stuffed with Spinach
Chicken breasts get a pocket cut into them, stuffed with spinach, sun-dried tomatoes, goat cheese and reduced-fat cream cheese, and baked at 400 degrees. AICR notes spinach supplies fiber, folate, iron and carotenoids.
Healthy Recipes from AICR
Healthy Recipes: New Year's Salad
Dana Jacobi describes her own plan to fill two-thirds of every plate with vegetables and fruit and to control portions, following the American Institute for Cancer Research's New American Plate, and lists seven small habits, among them a salad of arugula and fennel.
Healthy Recipes from AICR
Healthy Recipes: Roasted Red Pepper and Eggplant Spread
A spread of roasted sweet bell peppers and eggplant pureed with garlic, olive oil and red wine vinegar, at 50 calories per quarter-cup serving with 3 grams of fiber. Serve it with whole-grain crackers, pita wedges or vegetables, or use it on sandwiches in place of mayonnaise.
Healthy Recipes from AICR
Healthy Recipes: Elegant Cheesy Spinach Cakes
Baked spinach-and-cheese cakes from the American Institute for Cancer Research, made with ricotta and Romano and bound with eggs. The piece advises stripping tough stems from mature spinach and letting the cakes set after baking so they do not break apart.
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