A stovetop side of frozen green peas and red potatoes finished with fresh dill, from AICR's test kitchen. The notes make the case for green peas as a source of vitamin C, folate, fiber and protein, and for fresh dill over dried, which loses its flavor quickly.
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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: Caribbean Cabbage
A shredded cabbage and carrot side cooked with onion, bell pepper, thyme and a whole Scotch bonnet, finished with a vinegar-honey sauce, at 130 calories a serving. The notes say capsaicin is anti-inflammatory and is being studied for effects on cancer cell growth.
Healthy Recipes from AICR
Healthy Recipes: Scottish Oat Crackers
Scottish oatcakes turned into a rustic whole-grain cracker assembled with just a bowl and fork, lightly sweetened but meant for savory toppings such as sharp Cheddar or soft goat cheese. The stiff dough dries out easily, so roll it quickly.
Healthy Recipes from AICR
Healthy Recipes: Mustard Chicken with Summer Vegetables
Chicken legs and thighs marinated in stone ground mustard and soy sauce roast over fennel, squash, zucchini, carrots, celery, onion and new potatoes in a single pan. Four servings at 400 calories, 28 g protein and 7 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Rhubarb and Orange Refresher
A chilled drink made by simmering sliced rhubarb in water, steeping and straining the infusion, then combining it with agave syrup and orange juice over ice. Eight servings at 90 calories each; the infusion keeps refrigerated for up to two days.
Healthy Recipes from AICR
Healthy Recipes: Pasta Salad with Tomatoes
An eight-serving pasta salad built on whole-wheat fusilli, plum tomatoes, green pepper, basil and balsamic vinegar, finished with toasted garlic breadcrumbs. Each serving has 180 calories, 4 g fiber and 25 mg sodium.
Healthy Recipes from AICR
Healthy Recipes: Easy Broiled Mangoes
The American Institute for Cancer Research offers a broiled mango dessert, with advice on judging ripeness by feel and smell rather than color, storing mangoes at room temperature or chilled, and two ways to cut around the flat seed.
Healthy Recipes from AICR
Healthy Recipes: Brazilian Chicken with Black Beans
A stew inspired by Brazilian feijoada swaps lean chicken for pork and adds vegetables and black beans, seasoned with allspice, nutmeg and cayenne and served with orange wedges. Six servings, each 330 calories with 32 g protein and 9 g fibre.
Healthy Recipes from AICR
Healthy Recipes: Lemon Brown Rice Pilaf
An AICR side dish of brown basmati rice toasted with onion and roasted lemon slices, at 150 calories and 2 grams of fiber a serving. The notes cite research tying a variety of fruit in the diet to lower risk of several cancers.
Healthy Recipes from AICR
Healthy Recipes: Beet and Walnut Veggie Burger
Dana Jacobi adapts a beet, lentil and rice burger from Louisa Shafia's The New Persian Kitchen. Short-grain brown rice pureed with egg white supplies the binding starch and walnuts the chew, and cooking the patties both covered and uncovered leaves them moist inside with a crisp crust.
Healthy Recipes from AICR
Healthy Recipes: Mussels Fra Diavolo
A recipe for mussels fra diavolo, with buying and cleaning notes: choose shells that are closed or barely open, discard any that feel heavy or will not close when tapped, scrub and debeard them, and throw out any that stay shut after cooking.
Healthy Recipes from AICR
Healthy Recipes: Cauliflower and Chickpea Curry
Roasted cauliflower joins chickpeas, tomatoes, spinach and reduced-fat coconut milk in a curry from the American Institute for Cancer Research. Roasting caramelizes the cauliflower's sugars, keeping it nutty and firm rather than mushy.
Healthy Recipes from AICR
Healthy Recipes: Fresh Avocado and Vegetable Spring Rolls
Julienned vegetables, mint and basil, peanuts and avocado rolled in rice paper, with a dipping sauce of garlic, lime juice, reduced-sodium soy sauce, red pepper and a little sugar. The rolls can be made in the morning and refrigerated until serving.
Healthy Recipes from AICR
Healthy Recipes: Tofu Vietnamese Sandwich
Dana Jacobi builds a meatless banh mi on a whole-wheat baguette: baked flavored tofu, sriracha mayonnaise, lightly sweetened pickled vegetables, scallions and fresh chilies, with the heat adjustable or left out entirely.
Healthy Recipes from AICR
Healthy Recipes: Chinese Chicken Salad Gets an Update
A recipe column updates Chinese chicken salad by dropping fried chow mein noodles for sliced bok choy, swapping canned mandarin slices for fresh Clementine wedges, and cutting sesame oil and soy sauce with Clementine juice, ginger and sriracha.
Healthy Recipes from AICR
Healthy Recipes: Watercress Pesto Linguini
This American Institute for Cancer Research recipe swaps peppery watercress for basil in pesto, adds toasted almonds and pine nuts, and tosses it with whole-wheat linguine. Watercress supplies vitamins A, C and K plus the phytonutrient sulforaphane.
Healthy Recipes from AICR
Healthy Recipes: Tomatillo Turkey Chili
The American Institute for Cancer Research offers a Cinco de Mayo chili built on pinto beans, tomatillos and Fresno or jalapeno peppers, with notes on buying and storing tomatillos and on the vitamin C, beta-carotene and capsaicin the peppers supply.
Healthy Recipes from AICR
Healthy Recipes: Arugula Salad with Kiwi, Strawberries and Pecans
The American Institute for Cancer Research pairs peppery arugula with kiwi, strawberries and pecans in a test-kitchen salad. Arugula supplies iron, potassium and vitamins A, C, K and folate, while the kiwi and strawberries add vitamin C and sweetness under an orange-lime dressing.
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