Healthy Comfort Food

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Casseroles are an ideal one-pot dish for winter days. Today’s Health-e-Recipe for Veggie Casserole not only comforts but protects your health in two ways. First, it combines a wide variety of vegetables. Scientists are identifying hundreds of phytochemicals in plant foods, which also contain a multitude of vitamins and minerals as well as fiber for healthful digestion. That makes Veggie Casserole a delicious way to follow AICR’s advice to eat a wide variety of plant foods each day.

Second, this dish fills you up without giving you a huge amount of calories. Vegetables and fruits are low in calorie density and high in water content and fiber, both of which fill your stomach in low-calorie ways. They are also low in fat, so you can afford to add a little healthful fat in this dish, from the olive oil and Parmesan cheese — and flavor from garlic and onion powders plus 3 kinds of fresh herbs.

With 120 calories per serving, Veggie Casserole can help you fend off extra pounds that increase risk for cancer and other diseases. Make it a regular feature in New Year’s plans to lose extra pounds from the holidays, to “go meatless” more often or just because it’s easy to prepare and tastes so good. For more cancer-fighting recipes, visit AICR’s Test Kitchen. Click here to subscribe to weekly Health-e-Recipes.


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