From button and cremini to Chinese “cloud ears” and portabellos, mushrooms come in all shapes and flavors. They are used often as a meat substitute when cooked because of their satisfying taste and texture — as in grilled portabello sandwiches that stand in for burgers on many restaurant menus. But they’re easy to prepare and enjoy at home: This week’s AICR Health-e-Recipe pairs warm, savory mushrooms with dark greens, garlic and shallot — all found to have high amounts of phytochemicals and fiber for cancer prevention. Mushrooms themselves are being studied for potential cancer-fighting compounds. Fit them into your meals with whole grains like barley or in a delicious crostini appetizer for guests this holiday season.
Today’s AICR Health-e-Recipe helps you fill up, not fill out.
Three-Bean Chili uses beans to satisfy your appetite while adding cancer-fighting folate (a B vitamin), fiber and plant-based protein to your meal. Kids love ’em, they come in many colors and they’re used in almost every kind of cuisine .
And they’re cheap! Soak your own dried beans or empty a can into a colander, rinse and drain them. Then toss them into hot dishes, cold salads, or blend them with some salsa for a delicious, healthy dip.
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If you love pesto sauce but can’t find pine (pignoli) nuts, relax. Today’s Health-e-Recipe for Pesto Toastini from AICR uses blanched almonds for the nuts – one of several substitutions that still gives you a great-tasting pesto. (Walnuts are another great swap for pine nuts).
Baby spinach and parsley add variety and phytochemicals to green basil. And in olive oil, scientists continue to find healthy compounds – not only polyphenols and carotenoids, but also oleocanthal, which has anti-inflammatory benefits, according to the Monell Chemical Senses Center in Philadelphia.
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