A recipe for asparagus and scallion soup with almonds, built on leeks, scallions, chicken broth and white beans. The note says asparagus is high in folate, and that research shows folate-rich foods probably protect against pancreatic cancer.
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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: Pasta Salad with Chicken
Whole-wheat fusilli tosses with sliced cooked chicken breast, red bell pepper, tomato, steamed broccoli, scallions, garlic and chopped kalamata olives in a lemon juice and olive oil dressing. It refrigerates well, so the AICR suggests making extra.
Healthy Recipes from AICR
Healthy Recipes: Grilled Ginger Tuna
Cooking meat, poultry and fish at high temperatures forms HCAs and PAHs, compounds that damage DNA and may raise colon cancer risk, AICR experts say. They suggest grilling vegetables and fruit and watching portions of red and processed meat, which carry their own colorectal risk.
Healthy Recipes from AICR
Healthy Recipes: Strawberry-Melon Smoothie
Puree orange juice with cantaloupe, then blend in nonfat yogurt and frozen strawberries for four servings at 93 calories each. The page adds a peanut butter and banana smoothie and suggests keeping a blender at the office for quick, cold lunches.
Healthy Recipes from AICR
Healthy Recipes: Zesty Roasted Chicken
AICR's New Orleans-style chicken marinates overnight in yogurt with cinnamon, chili powder, hot sauce and garlic, then roasts by a two-temperature method starting at 500 degrees and dropping to 350, which may limit compounds tied to colon cancer risk. Six servings, 160 calories each.
Healthy Recipes from AICR
Healthy Recipes: Cauliflower Fra Diavolo
Dana Jacobi steams cauliflower briefly in broth with browned onions, raisins, tomato paste and red pepper flakes, keeping its sulfurous smell in check. She notes chiles contain capsaicin, an anti-inflammatory that some research links to lower risk of blood clots and cholesterol oxidation.
Healthy Recipes from AICR
Healthy Recipes: Roasted Brussels Sprouts and Potatoes
Brussels sprouts sliced into rounds roast with thin-sliced onions beside small potatoes at 400 degrees. Roasting drives off liquid and caramelizes their sugars. The piece notes cruciferous vegetables supply isothiocyanates, which may help the body detoxify undesirable compounds.
Healthy Recipes from AICR
Healthy Recipes: Zesty Asian Turkey and Mango Stir-fry
The American Institute for Cancer Research introduces a spring stir-fry built on turkey, broccoli and mango, with notes on Thai fish sauce, judging a ripe mango by its aroma and give, and using canola oil for its high smoke point. Red pepper flakes set the level of zest.
Healthy Recipes from AICR
Healthy Recipes: Tasty Mayo-Free Chicken Salad
A four-serving chicken salad recipe that swaps olive oil for mayonnaise and adds olives, capers, cherry tomatoes and green beans over romaine, at 240 calories and 280 mg of sodium per serving.
Healthy Recipes from AICR
Healthy Recipes: Rice Salad with Mango and Black Beans
Dana Jacobi traces brown rice from slow-cooking long-grain varieties to today's frozen pre-cooked versions, then offers a salad that folds black bean and mango salsa into brown rice with a tangy herb-and-spice dressing.
Healthy Recipes from AICR
Healthy Recipes: Very Berry Whole-Wheat Bread Pudding
Cherries, blueberries and cubed whole-wheat bread baked with eggs, low-fat milk, cinnamon and vanilla, topped with sliced almonds. AICR notes cherries carry anthocyanin, vitamin C, beta-carotene and fiber, and that the vanilla sharpens the perception of sweetness.
Healthy Recipes from AICR
Healthy Recipes: Scrumptious Salad Dressings
Make your own dressing from a healthy oil and an acid, vinegar or citrus, at a 2:1 ratio, whisking in low-fat yogurt or reduced-fat mayonnaise for creamy versions. On bottled dressings, watch for sodium above 300 mg a serving, partially hydrogenated oils and corn syrup or sugars.
Healthy Recipes from AICR
Healthy Recipes: White Bean Soup with Spinach, Leeks and Couscous
A recipe for a broth-based soup with cannellini beans, leeks, carrots, cumin, whole-wheat couscous and spinach, ready in under 20 minutes. Makes 8 servings at 170 calories and 7 grams of fiber each.
Healthy Recipes from AICR
Healthy Recipes: Cherry Salsa
Chopped tomatillos, scallions, lemon juice and dark sweet cherries cook briefly, then chill at least an hour. It makes eight two-tablespoon servings at 15 calories each; serve at room temperature alongside poultry or fish.
Healthy Recipes from AICR
Healthy Recipes: Black Bean and Artichoke Simmer
A nine-serving skillet dish of green onions, garlic, Italian-style stewed tomatoes, black beans and artichoke hearts, at about 90 calories and 4 grams of fiber per serving.
Healthy Recipes from AICR
Healthy Recipes: Penne with Vegetables
A recipe for whole-wheat penne tossed with broccoli, peppers, mushrooms, zucchini, tomatoes and spinach, finished with Parmesan and fresh basil. Makes 6 servings at 260 calories and 8 g total fat each.
Healthy Recipes from AICR
Healthy Recipes: Simple Leafy Green Sauté
A sauté of kale, chard or collard greens with garlic, onion and olive oil, alongside a note that eating non-starchy vegetables may protect against cancers of the mouth, throat, esophagus and stomach, and that a little oil helps the body absorb beta-carotene.
Healthy Recipes from AICR
Health E-recipes: Breakfast Burrito with Refried Black Beans
An AICR recipe for a whole-wheat breakfast burrito filled with coarsely mashed black beans seasoned with cumin and oregano, salsa, baby spinach and a scrambled egg. The bean mixture fills four burritos; one serving runs 270 calories with 15 grams of protein and 6 grams of fiber.
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