Pleasing Pea Soup

super-split-pea-soup croppedHot, filling and healthy, our Health-e-Recipe for Super Split Pea Soup is a great dish to ward off wintry chills.

Peas are a legume, like dry beans and lentils. Legumes have plenty of cancer-fighting fiber (a robust 17 grams per serving in this recipe).

All legumes contain protein without fat, so they are a great way to cut back on meat while still getting good nutrition. You get 21 grams of protein per serving of this soup’s combination of peas and chicken broth.

Herbs and vegetables, including onion, carrots and potatoes, round out Super Split Pea Soup with protective phytochemicals. Serve it up with a hunk of crusty whole-grain bread and freeze the leftovers to enjoy on other chilly winter days.

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A Go-To Meatloaf

terrific-turkey-meatloafCraving a hearty dish to ward off the January blues? Rely on our Health-e-Recipe for Terrific Turkey Meatloaf for a tasty and healthy version of this favorite comfort food.

Onion and mushrooms sautéed in olive oil add cancer-preventive phytochemicals and fiber to ground turkey, a healthier choice of animal protein than ground beef (especially the leanest 7% fat kind). Worcester sauce and thyme season the meat, then egg and breadcrumbs create the perfect texture. Tomato paste and ketchup add lycopene, a phytochemical that research shows may help to prevent prostate cancer.

For only 238 calories and 6 grams of fat per serving, you get a substantial 30 grams of protein. This yummy entrée goes beautifully with mashed sweet potatoes and a steamed leafy garlicky greens. Round out your plate (and fit the New American Plate model) with a whole-grain roll, and you’ll be ready for whatever winter weather challenges that come your way!

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2013: It’s A (Healthy) Wrap

turkey-fajita croppedWrap up some healthy turkey and colorful veggies as you usher out the 2013 holiday season. Our Health-e-Recipe for Turkey Fajitas with Baby Spinach and Red Peppers tastes like it came from a restaurant — only it’s low in calories and fat.

The secret is in the seasoning. Our marinade combines chili powder, cinnamon, cumin, garlic powder, black pepper and finely ground coffee. Like the unsweetened chocolate in Mexican mole sauce, the coffee gives an earthy, roasted taste to the turkey filling.

Like other leafy greens, baby spinach contains lutein, a plant compound that may protect cells and ward off eye disease. It’s a healthier alternative to iceberg lettuce. The red bell  pepper contrasts in taste and color, adding vitamin C and natural sweetness. Red onion gives this dish a spicy flair along with more protective phytochemicals.

Whole-wheat tortillas warmed up first add cancer-fighting fiber to this dish. Whole grains are more filling than enriched white flour and are digested more slowly so that your blood sugar is maintained at a healthy level until your next meal.

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