Perfect for Cancer Prevention Month, our excellent Health-e-Recipe for Very Vegetable Minestrone is teeming with anti-cancer compounds from seven vegetables and two kinds of beans, plus barley, fresh herbs and garlic.
We hear a lot about eating fewer unhealthy foods for better health, but this soup invites you to eat more cancer-fighting foods. AICR’s expert report recommends eating more of a variety of vegetables, fruits, whole grains and legumes such as beans to reduce cancer risk.
Why? Each kind of plant food in this dish provides vitamins and phytochemicals that work together like a safety net to protect your cells from damage that may lead to cancer. Vegetables, beans and whole grains like barley also contain lots of fiber. One serving of this Minestrone contains a whopping 13 grams of fiber per serving. That’s not only great for cancer prevention – it contributes to heart health and diabetes prevention, too.
So spoon up some steaming Vegetable Minestrone to fortify your health. For more delicious cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.
If you crave chocolate on Valentine’s Day, try our Health-e-Recipe for Cherry Chocolate Bread Pudding. It’s a delectable way to add whole grains and Valentine-red cherries to your meal while savoring chocolate flavor.
For only 176 calories per serving, this bread pudding is substantial, thanks to the 3 grams of fiber from the whole-wheat bread and fruit. Just a little brown sugar sweetens the unsweetened coconut milk and cocoa powder. The cherries and dark chocolate chips top off this luscious dessert not only with taste, but also with phytochemicals that help to protect against cancer.
Cherries and dark chocolate contain flavonoids, a class of compounds that act as antioxidants that protect our cells. Since even dark chocolate contains a lot of calories and fat, this recipe is a great way to use just a little while still getting a lot of chocolate flavor.
For more delicious healthy recipes, visit AICR’s Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.
In honor of National Cancer Prevention Month, our Healthy-e-Recipe for Creamy Chickpea Curry puts butternut squash and chickpeas together with rutabaga in a tasty cancer-fighting curry.
Rutabagas are a cruciferous vegetable, like the broccoli you’ll also find in this recipe. Both provide plenty of sulforaphane, a powerful phytochemical. The antioxidant beta-carotene in the squash and carrot, plus organosulfides in the onion and garlic and protective compounds in the spices add up to a very healthy dish. Red bell pepper adds vitamin C.
The taste is enhanced with buttery-tasting chickpeas, which add even more fiber to that of the vegetables. Fiber is identified in AICR’s Continuous Update Project as strongly linked to reduced risk for colorectal cancer. This curry’s ingredients are brought together with delicious coconut milk, a healthy substitute for butter or cream.
Serve this dish over brown rice to get the most fiber. For more delicious cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our monthly Health-e-Recipes.