Steamed butternut squash and chickpeas pulse with egg, scallions, garlic, sage and spices into fritters that are lightly sautéed rather than deep-fried, served on field greens with a yogurt-dill sauce. AICR notes the chickpeas bring protein and folate, the squash carotenoids.
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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: Celery Root and Parsnip Soup
Dana Jacobi makes the case for two overlooked roots: celery root, which tastes between celery and parsley and peels easily despite its gnarled surface, and parsnips, which turn sweet on cooking. She advises firm, medium-sized parsnips and saving spare celery root for remoulade.
Healthy Recipes from AICR
Healthy Recipes: Breakfast Energy Drink
A breakfast smoothie for Cancer Prevention Month, blending kale, spinach, fruit, canned pumpkin, nuts, seeds, chia and cinnamon with soy or dairy milk. Two servings at 231 calories, 13 g protein and 8 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Ginger and Turmeric Hot Cider
A single-serving winter drink from AICR: steep grated fresh ginger, fresh turmeric and a strip of lemon peel in hot apple cider, then strain. 120 calories and no fat.
Healthy Recipes from AICR
Healthy Recipes: Celery Root and Parsnip Soup
Dana Jacobi champions two overlooked root vegetables for cool-weather soup: celery root, which tastes like celery crossed with parsley under a pitted brown skin, and parsnips, which turn sweet when cooked. She explains how to pick, peel and use the leftovers.
Healthy Recipes from AICR
Healthy Recipes: Chipotle Black Bean and Rice Burger
Dana Jacobi describes building a black bean burger without breadcrumbs or egg, using sticky cooked rice, almond meal and melted cheese as binders, and finds that letting the patties sit four to 24 hours improves their texture.
Healthy Recipes from AICR
Healthy Recipes: Breakfast Energy Drink
AICR's blender drink starts with kale and spinach for vitamins C and A, then adds your choice of fruit, canned pumpkin for beta-carotene and fiber, chia seeds for protein and omega-3s, and nuts or seeds. Those make it grittier than a typical smoothie, so use a straw if you prefer.
Healthy Recipes from AICR
Healthy Recipes: Red Chard with Shallots
Dana Jacobi explains that chard is now sold by stem color, tastes like a more mineral version of spinach, and shrinks so much that 1.5 pounds feeds four. She recommends braising the leaves and cooking white stems separately; stems of other varieties she finds too tough.
Healthy Recipes from AICR
Healthy Recipes: Granola Fruit Squares
Oats, almonds, walnuts and flax seeds supply fiber, protein and alpha-linolenic acid, with fresh blueberries and dried fruit for sweetness. The recipe yields about 16 squares at 198 calories, 10 g total fat and 3 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Pear and Jicama Salsa
Dana Jacobi explains how to handle pears for the AICR: picked mature but unripe, they need two or three days at room temperature and are ready when the stem end yields to gentle pressure. She runs through the Bartlett, Bosc and other varieties supermarkets carry.
Healthy Recipes from AICR
Healthy Recipes: Grilled Pizza with Grilled Vegetables
Whole-wheat pizza dough divided into four rounds, topped with grilled crimini mushrooms, plum tomatoes, bell pepper, zucchini, red onion and garlic plus low-fat mozzarella and basil, then finished on the grill. Four pizzas at 370 calories and 7 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Sweet and Sour Beets and Beet Greens
Halved beets roast rather than boil, which caramelizes their sugars, then take a sauce of vinegar, brown sugar and whole-wheat flour. The greens are sauteed briefly to keep folate and vitamin C. AICR suggests buying beets 2 to 3 inches across with firm stems and fresh leaves.
Healthy Recipes from AICR
Healthy Recipes: Chilled Fruit Soup
Cantaloupe, apples, green grapes and strawberries simmer with sugar and lemon juice, then get pureed and chilled overnight, garnished with blueberries, raspberries and mint. Six servings at 140 calories each; leftovers work as a smoothie base or sorbet.
Healthy Recipes from AICR
Healthy Recipes: Crisp Oven-Fried Chicken
Dana Jacobi revisits her 1999 oven-fried chicken for AICR, swapping whole-wheat panko for crushed fat-free crackers to work in whole grain and add crunch. She tried and rejected whole-wheat flour in the coating as gummy and drying, and keeps the yogurt and egg white wet coating.
Healthy Recipes from AICR
Healthy Recipes: Cool Cauliflower Salad
Steamed cauliflower florets and sliced celery tossed in a mustard vinaigrette of red wine vinegar, lemon juice, olive oil, garlic, Italian seasoning and red pepper flakes, then chilled at least two hours. Six servings at 50 calories each.
Healthy Recipes from AICR
Healthy Recipes: Herbed Chickpea Wraps with Grapes and Walnuts
An American Institute for Cancer Research recipe for whole-wheat wraps filled with semi-smashed chickpeas, red grapes, walnuts and yogurt with lime juice, seasoned with fresh basil, rosemary and thyme.
Healthy Recipes from AICR
Healthy Recipes: Quinoa with Cauliflower and Broccoli
Cauliflower, broccoli, bell peppers, onion, garlic, thyme and oregano sauteed, then served over quinoa simmered in reduced-sodium vegetable broth. Eight servings at 120 calories with 4 g of fiber; rinse the quinoa well to wash off its bitter coating.
Healthy Recipes from AICR
Healthy Recipes: Chilled Green Pea and Watercress Soup
Dana Jacobi makes a chilled, dairy-free soup from watercress and sweet green peas, whose sweetness mellows the peppery bite. She notes the CDC ranked watercress first among 41 fruits and vegetables for nutrient content, and that bagged watercress skips the stem-plucking.
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