With only six ingredients, Health-e-Recipe for Colorful Southwestern Black Bean Salad gets high marks in all categories: it’s easy and quick to prepare, filling, healthy, cancer-preventive and delicious.
The 5 grams of cancer-fighting dietary fiber in each serving come from the vegetables and black beans, all rich in phytochemicals. A little olive oil and tomato salsa spread a piquant flavor throughout this yummy salad. Serve it in a brightly colored bowl.
Kids like it too, as proven in our supermarket taste test this Spring, where AICR staff and Super Kids Nutrition originator Melissa Halas Liang, RD (right in photo below), dished out portions to delighted children and parents as part of our Healthy Kids Today – Prevent Cancer Tomorrow campaign.
At only 125 calories per serving, you can add a half-cup of brown rice or a 6-inch whole-wheat tortilla to make it a healthy lunch. Eat another vegetable with it and have a piece of fresh fruit for dessert to round it into a meal.
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It’s National Garden Month and what better way to celebrate than trying our Health-e-Recipe for Ten Vegetable Soup. Chunky and filled with satisfying fiber, this soup brings you a wealth of cancer-fighting phytochemicals.
At 70 calories a serving, you can savor this tasty combination of cabbage, cauliflower, carrots, potato, onion, leeks, celery, tomatoes and Swiss chard. Parsley and thyme also offer health-boosting compounds, as does red pepper. In fact, every ingredient has cancer protection to offer.
Eaten together, the different set of phytochemicals in each kind of vegetable reinforces the health benefits of the other veggies. That’s why AICR recommends eating a wide variety of plant foods — including vegetables, fruits, whole grains and beans — for the majority of your diet (2/3 or more of your plate at each meal, or bowl in this case) to get important phytochemicals plus vitamins, minerals and fiber.
Add a piece of whole-wheat bread or some brown rice to your plate, plus some low-fat healthy protein (maybe Greek yogurt and fresh fruit for dessert?) and you have a complete and very healthy meal.
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Maintaining a healthy body weight is AICR’s top recommendation for cancer prevention. And including enough high protein foods at your meals can keep you feeling full longer to help you get to and stay a healthy weight.
Our Health-e-Recipe for Lemony Honey Glazed Roasted Chicken gives you excellent-tasting chicken that can supply lean protein for more than one meal. Lemon and herbs are both healthy additions that contain phytochemicals, and the honey helps the chicken brown while adding a yummy sweet flavor.
It’s important to get enough lean protein to stay satisfied when you are trying to eat for weight loss for overall health and reducing cancer risk. AICR advises limiting lean animal protein to one-third or less of your plate and filling the remaining 2/3 or more with plant-based foods. A four-ounce serving of Lemony Chicken has 25 grams of protein, a big percentage of the 46 grams per day for adult women and 56 grams for adult men recommended by the Centers for Disease Control.
Other healthy sources of protein include 1 cup of cooked dry beans, about 16 grams, 8-ounce container of low-fat yogurt has about 11 grams of protein (6 ounces of nonfat plain Greek yogurt has 17 grams), a 3-ounce piece of lean meat about 21 grams; and 1 cup of nonfat milk, 8 grams of protein
Researchers are investigating the links between obesity, physical activity and cancer this week at the international conference presented by AICR affiliate the World Cancer Research Fund and the International Association for the Study of Obesity. While the complexities of what we eat and our physical activity levels are under study, you can use AICR’s Health-e-Recipes and physical activity ideas to reach a healthy weight with practical, enjoyable steps everyday.
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