If you’re planning on firing up the grill over Memorial Day Weekend, plan to marinate your food before cooking. Marinating is a centuries-long practice that tenderizes, flavors and preserves vegetables and meat. Some evidence even shows it may reduce formation of cancer-causing substances that are produced when meat is grilled.
Marinating also lets you be creative. Usually, marinades use acidic liquids like lemon juice and vinegar, with herbs, spices, garlic and other condiments such as mustard. But marinades contain a culture’s style – rice wine vinegar and ginger in Asia, mango or lime in Central and Southern America, chiles and yogurt in India and lemon and cinnamon in the Middle East.
Marinade ingredients like these are healthy, fat-free and rich in taste. When you marinate meat, poultry and fish, be sure to discard the marinade in which the meat soaked. If you want, before you add it to the meat, set some aside to use for basting the meat during cooking.
You’ll find curries in Indian restaurants and noodles in Chinese restaurants, but you may not find curried noodles unless there’s a Malaysian place in your neighborhood. If not, we offer AICR’s healthy version of Singapore Noodles, a dish that blends Chinese, Indian and Malay influences in a cancer-fighting dish using whole-grain brown rice noodles.
Like Singapore, an island nation that grew up as a multicultural trading post in the Southeast Asia next door to Indonesia, Singapore Noodles is a mixture of diverse ingredients. Vegetables, rice vermicelli, shrimp, egg and chicken are sautéed with curry powder. Curry itself is yet another mixture of spices ranging from ginger and turmeric to pepper and cardamom. In this recipe, we add a little more turmeric, a mild-tasting spice that is related to ginger. Both are anti-inflammatory spices that studies indicate may help to reduce cancer risk.
The health-protecting spicy red onion, bell peppers, scallions and cabbage are commonly used in Singapore Noodles. Adding egg to stir-fries is also a feature of Malaysian and Indonesian cooking. To include the egg’s bit of saturated fat, we’ve changed the traditional bits of pork (a red meat) in this dish to chicken or turkey breast and used a few small shrimp to produce an authentic flavor. A touch of sesame oil at the end makes it perfect and still lower in fat than you’d find this dish to be in most restaurants.
Find more delicious Healthy AICR recipes. Subscribe to our weekly Health-e-Recipes.
All of us at AICR were saddened to hear that Cartoonist Roy Doty – a fixture in the cartooning world since the 1960s – died earlier this month. Since the 1980s, Doty (who never wanted to be called “Roy”) illustrated AICR’s good-news-letter and, more recently, the World Cancer Research Fund’s Great Grub Club newsletter to teach children about healthy eating and physical activity for cancer prevention.
Doty’s heartfelt support of AICR’s cancer prevention message to eat more plant foods inspired his fruit and vegetable characters Hedda Broccoli, Lois Lemon and Peter Pepper, as well as the humorous Professor Foodsmart and his dog Snack. His friendly art helped donors relate to AICR and reached children with fun yet educational scenarios, puzzles, games.
Doty was a beloved and ever-imaginative friend to AICR whose instantly recognizable style and imagination earned him many awards from the National Cartoonists Society and a place among the best-known cartoonists. Read more… “Bravo and Farewell, Doty!”
We fund cutting-edge research and give people practical tools and information to help them prevent–and survive–cancer.
American Institute for Cancer Research
P: (800) 843-8114 | Fax: (202) 328-7226