Dana Jacobi of the American Institute for Cancer Research compares curly, lacinato and Russian kale, then trims and cooks curly kale to mellow its bitterness, sauteing it with apple juice and topping it with sliced peaches and toasted walnuts.
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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: Herbed Italian White Beans
This AICR side dish sautés garlic and dried sage, then simmers canned cannellini beans with chopped tomatoes, finishing with fresh basil and red wine vinegar. It makes four servings, works alongside hot or cold dishes, and reheats well as leftovers.
Healthy Recipes from AICR
Healthy Recipes: Farro Salad Primavera
Farro simmered about 30 minutes, then tossed with steamed sugar-snap peas and asparagus, grape tomatoes, shallots, mushrooms, lemon and olive oil. AICR notes whole grains, alongside plenty of vegetables and fruit, may help protect against colorectal cancer.
Healthy Recipes from AICR
Healthy Recipes: Soft Cornbread with Black Beans
A Southern spoon bread of stone-ground cornmeal and whole-wheat pastry flour with buttermilk, sweet onion, green chiles, corn and black beans, baked 30 minutes. The writer notes research suggesting black beans may help protect cells from damage that can lead to cancer.
Healthy Recipes from AICR
Healthy Recipes: Greek Turkey Sliders
Dana Jacobi explains how she keeps fat-free ground turkey breast juicy in a slider: feta, shredded spinach, egg white and instant potato flakes mixed into the meat, plus a garlic-oregano dressing brushed on before grilling and whisked with mayonnaise for the bun.
Healthy Recipes from AICR
Health Recipes: Seared Herb Chicken and Veggies
Chicken cubes coated in ground fennel, cumin, turmeric, coriander and oregano, then seared with red and yellow peppers, carrots, red onion and five sliced garlic cloves, finished with lime juice and mint. AICR presents it as a New American Plate meal in under 30 minutes.
Healthy Recipes from AICR
Healthy Recipes: Seared Herb Chicken and Veggies
A 30-minute stir-fry of cubed chicken breast with bell peppers, carrots, onion and five cloves of garlic, spiced with fennel, cumin, turmeric and coriander. AICR frames it as its New American Plate approach: two-thirds or more vegetables, one-third or less animal protein.
Healthy Recipes from AICR
Healthy Recipes: Swiss Style Muesli
A chilled alternative to hot oatmeal: old-fashioned rolled oats soak overnight, then get mixed with yogurt, honey or brown sugar and diced apple. The recipe warns off instant and quick-cooking oats, which turn mushy, and invites swapping in other seasonal or dried fruit.
Healthy Recipes from AICR
Healthy Recipes: Red Pepper Gazpacho
A no-cook chilled soup of roasted red pepper, tomato juice, garlic and olive oil, garnished with diced cucumber, green pepper, sweet onion and zucchini. The notes tie Mediterranean-style eating to less yearly weight gain and lower heart disease and cancer rates.
Healthy Recipes from AICR
Healthy Recipes: Corn and Tomatoes Are Summer's Perfect Pair
A column on late-summer corn and tomatoes, noting that a drizzle of olive oil or a brush of butter helps the body use their carotenoids. It closes with a chunky salad of corn, tomatoes, red bell pepper and two kinds of onion dressed with lime juice and basil.
Healthy Recipes from AICR
Healthy Recipes: Roasted Asparagus with Parmesan Cheese Sauce
A recipe for steamed asparagus under a Parmesan sauce built from canola oil, flour, fat-free milk and onion powder. Four servings at 87 calories and 3 grams of fat each, from the American Institute for Cancer Research.
Healthy Recipes from AICR
Healthy Recipes: Chocolate-Dipped Fruit
A recipe for strawberries, green grapes and banana pieces dipped in melted dark chocolate, with the ratio tilted toward the fruit. It notes the fat in chocolate is not the kind that raises harmful cholesterol, though chocolate is calorie dense.
Healthy Recipes from AICR
Healthy Recipes: Whole-Wheat Pasta with Fennel, Peas and Arugula
Sauteed fennel, baby peas and arugula brightened with lemon top whole-wheat or farro pasta in this summer supper. The piece notes that consistent studies suggest whole grains may reduce the risk of heart disease, diabetes and cancer.
Healthy Recipes from AICR
Healthy Recipes: Five Quick, No-Cook Breakfast Menus from AICR
AICR offers five quick, no-cook breakfast menus, citing a national survey in which one in three American teens starts the school day without breakfast. Dietitian Alice Bender says skipping the meal is among the habits that can set young people up to become overweight adults.
Healthy Recipes from AICR
Healthy Recipes: Eggplant, Tomato and Cheese Casserole
An AICR recipe layers unpeeled eggplant slices with marinara, spinach and Fontina into a lasagna-like casserole with no pasta. Leaving the skin on prevents mushiness, medium eggplants avoid the bitterness of large ones, and Gouda or Gruyere can stand in for the Fontina.
Healthy Recipes from AICR
Healthy Recipes: Tilapia with Warm Tomato Salsa
Tilapia filets sear in cooking spray and are served with a warm salsa of onion, garlic, peeled beefsteak tomatoes, oil-cured olives and capers. The AICR notes its expert report found foods containing lycopene may help prevent prostate cancer.
Healthy Recipes from AICR
Healthy Recipes: Zucchini and Onion Frittata
Dana Jacobi makes the case for the frittata as a cheap one-dish meal, with six eggs and some cheese feeding four. She addresses the two things cooks fear: flipping it, solved by sliding and covering the pan, and wateriness, solved by browning the zucchini first.
Healthy Recipes from AICR
Healthy Recipes: Veggies Extraordinaire
A stir-fry of broccoli, cremini mushrooms, carrot, eggplant, green onions, potato and plum tomatoes finishes in a lemon, grape and tomato juice sauce. Broccoli supplies vitamin C, folate, beta-carotene, lutein and isothiocyanates. Four servings at 130 calories each.
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