Scotch Bonnet Peppers in a Tropical Slaw

caribbean-cabbage croppedTake a virtual trip to the Caribbean when you make our islands-inspired Health-e-Recipe for Caribbean Cabbage.

Scotch bonnet peppers are a popular ingredient in Jamaican cooking, where they spice up even cold dishes like this one. They contain capsaicin, a phytochemical that may ward off inflammation.

This dish teems with cancer-preventive compounds thanks to the cabbage, which contains some of the same protective substances as its cruciferous relatives broccoli and Brussels sprouts. Onion, scallion and garlic contribute healthy sulphur compounds while carrots and tomato add the carotenoid phytochemicals beta-carotene and lycopene. Fresh thyme provides the finishing touch.

So imagine you’re sitting on a beautiful beach with the aquamarine sea rolling in as you enjoy this healthy slaw. Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


A Spicy and Healthy Spinach Salad

mexican-spinach-salad croppedJuly’s hot weather salad days are here. If you’re looking for a more exciting salad that bites you back, try our Health-e-Recipe for Mexican Spinach Salad.

Poblano chiles spice up these greens, which by themselves contain important cancer-fighting substances. They’re used in cuisines from hot climates where spices can help to cool you off by making you perspire. Chiles also contain plant compounds called capsaicin, which lab studies suggest may help keep unhealthy inflammation at bay.

Feta cheese, pumpkin seeds and crunchy corn chips for garnish also make this salad interesting. Top it with our easy honey-lime dressing, which you can use on other salads as well. To make it a more complete meal, add a half-cup of chopped roast chicken breast to each serving (for another 150 calories and lean protein).

Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Fireworks and Pasta Salad

Penne Pasta with VegetablesBefore the fireworks light up the sky, chill out with our easy Health-e-Recipe for Pasta Salad with Tomatoes for your 4th of July celebration – or anytime.

Tomatoes, green pepper and basil are tossed with whole-wheat bowties, penne, spirals or any other favorite small-sized pasta. Along with the garlic, these plant foods contain compounds that may be cancer protective. They also provide fiber, as does the whole-wheat pasta. Fiber has been associated with lower risk of colorectal cancer by strong evidence in AICR’s CUP report. It also is digested more slowly than white pasta, which keeps blood sugar levels in a healthy range.

The dressing for this salad is a vinaigrette made with olive oil and sweet-tart balsamic vinegar, both healthier than the mayonnaise-based dressings many pasta salads use.

Find more delicious healthy recipes at the AICR Test Kitchen. Subscribe to our Health-e-Recipes.