Dana Jacobi makes the case for dried beans over canned: black-eyed peas need only a four-hour soak, or a quick soak, and cook in 30 to 40 minutes. A pound yields ten half-cup servings, costing less than most canned choices.
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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: Turkey Breakfast Sausage
Dana Jacobi describes giving up store-bought sausage over its preservatives and sodium and building her own from lean ground turkey seasoned with Bell's blend of sage, oregano and marjoram, with applesauce added to keep the patties juicy.
Healthy Recipes from AICR
Healthy Recipes: Fish Chowder with Veggies
An AICR recipe for fish chowder built on carrots, celery, bell peppers, potatoes and corn, thickened with flour and almond or soy milk instead of cream, seasoned with Old Bay, and topped with toasted whole-grain breadcrumbs in place of bacon.
Healthy Recipes from AICR
Healthy recipes: Homemade Hummus
A five-ingredient hummus of no-salt-added chickpeas, garlic, tahini, lemon juice and olive oil, blended coarsely and served with pita or raw vegetables. It makes 10 servings; each quarter cup has 144 calories, 6 g protein and 5 g fiber.
Healthy Recipes from AICR
Healthy recipes: Super Split Pea Soup
Dried split peas simmer about 90 minutes with onion, garlic, rosemary, oregano, carrots and potatoes in low-sodium broth. AICR notes the soup carries 17 grams of fiber and 21 grams of protein per serving and skips the sodium of canned versions. Eight servings, 344 calories each.
Healthy Recipes from AICR
Healthy Recipes: Red Berry Pudding with Cream
Thawed frozen raspberries and strawberries are pushed through a sieve, then thickened with cornstarch and sugar into a Danish-style pudding served with chilled light cream. Four servings at 206 calories and 6 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Baked Eggs with Mushrooms and Spinach
A breakfast casserole from the American Institute for Cancer Research layers toasted whole-grain bread with sauteed mushrooms, spinach, onions and scallions, then bakes it with eggs, unsweetened almond milk and a little reduced-fat cheese.
Healthy Recipes from AICR
Healthy Recipes: Pomegranate Salsa
Dana Jacobi describes planning a calorie-smart Christmas open house around a roasted whole turkey breast, and offers a pomegranate salsa of fruit, onion, jalapeno and cilantro that uses no fat and no added sugar.
Healthy Recipes from AICR
Healthy Recipes: Roasted Root Vegetable Salad
This one-pot dish roasts sweet potato, potato, carrot, red onion, celery and beet, then dresses them with balsamic, lemon and Dijon and tops them with walnuts and feta. Four servings at 156 calories each.
Healthy Recipes from AICR
Healthy Recipes: Carrot Soup with Orange and Ginger
AICR's soup blends chicken or vegetable broth with pureed carrots, orange juice and fresh ginger, balanced with lemon juice, for beta-carotene, vitamin C and gingerol. Buy plump, crack-free carrots and firm ginger; serve it warm or chilled with roasted pumpkin seeds or whole-grain croutons.
Healthy Recipes from AICR
Healthy Recipes: Pasta Shells with Garlicky Kale
Baby kale wilts with garlic, red pepper flakes and vegetable broth, then tosses with cooked whole-wheat pasta shells and a spoonful of Parmesan. Four servings at 302 calories, 13 g protein and 7 g fiber each.
Healthy Recipes from AICR
Healthy Recipes: Red Rice Dressing with Dried Fruit
Dana Jacobi builds her Thanksgiving dressing on red rice this year, baked separately from the bird so the turkey roasts faster. She prefers Bhutanese red rice with dried cranberries, raisins, apricots and almonds, but says any red rice, or another variety, works.
Healthy Recipes from AICR
Healthy Recipes: Pumpkin Mac and Cheese
Whole-wheat rotelle goes into a sauce of milk, butter, flour, sharp light Cheddar and canned pumpkin, topped with panko and Parmesan and baked. AICR says each of six servings has 289 calories, 17 g protein, 4 g fiber and a full day's vitamin A.
Healthy Recipes from AICR
Healthy Recipes: Spanish Spaghetti
A pasta main dish with a Spanish-leaning sauce of saffron, olives and capers, plus notes on buying saffron threads rather than powder, storing them somewhere cool and dark, and steeping them in hot water for about 20 minutes before cooking.
Healthy Recipes from AICR
Healthy Recipes: A Posh Pâté Made with Mushrooms
Dana Jacobi reworks her 1980s meatless pate into a spreadable stovetop version built on three kinds of mushroom, with shallots for moisture, ground walnuts for richness, plenty of thyme, and a splash of soy sauce for umami.
Healthy Recipes from AICR
Healthy recipes: Two Tasty Thanksgiving Veggies
AICR's test kitchen offers Thanksgiving sides built on phytochemical-rich vegetables, among them cider-glazed sweet potatoes with cranberries, which lean on spices, apple cider and dried fruit instead of the butter traditional versions use.
Healthy Recipes from AICR
Healthy recipes: Quick Eight-Vegetable Soup
A four-serving soup built from frozen vegetables, canned beans and broth in under 30 minutes, at 298 calories and 13 grams of fiber per serving. Flash-freezing keeps the vegetables as nutrient-rich as fresh ones while cutting prep time.
Healthy Recipes from AICR
Healthy Recipes: Sweet Hot Pumpkin Seeds with Autumn Spices
A recipe for toasting pumpkin seeds with ginger, cinnamon, cloves, chili powder and brown sugar, making eight servings at 180 calories per two tablespoons. Pumpkin seeds supply magnesium, protein, fiber and phytosterols, plant compounds that may help lower blood cholesterol.
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