Celebrate Salads

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Vegetables play a starring role in this week’s Health-e-Recipe, Pasta Salad with Chicken.

Here at AICR, plant foods are at the center of our recipes. That’s because vegetables, fruits, whole grains and beans are naturally low in calories.  Having a healthy weight is our number one recommendation to reduce your cancer risk.

Our New American Plate model can show you how to fill 2/3 or more of your plate with cancer-fighting plant foods.

Avocado’s high fat content ups its calorie content but if you use it sparingly, as in this recipe, you can fit it into a cancer-conscious diet. Eating some healthy fat helps your body absorb fat-soluble vitamin A and other nutrients.

All plant foods provide fiber, which helps prevent colon cancer, plus phytochemicals that protect our cells. It’s not just vegetables and fruits — beans and whole grains are protective, too. This recipe uses whole-grain pasta, a healthier choice than refined-flour pasta.

As the weather gets warmer, feast on healthy salads. Use moderate amounts of low-fat dressings, or just olive oil and balsamic vinegar, to keep ’em healthy. When you want to make a meal of your salad, just include 3 ounces of protein — good choices are egg, chicken, turkey, tuna or canned wild salmon. A light sprinkle of nuts adds some crunch and even sliced fruit can keep your salads interesting.

For more wonderful salad recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe. What’s your favorite salad combination?


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