Balsamic grilled veggies, simple, quick and packed with flavor

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With summer in full swing and July 4th right around the corner, now’s the perfect time for grilling. Although grilling is a great way to add a smoky flavor to food, there are some downsides to this cooking method. Barbecue grills are mostly used to cook meat, and the high heat and smoke can cause harmful substances to form in these foods. Carcinogens and compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) formed during grilling may increase your risk of cancer.

For tips to minimize the risks of grilling, follow AICR’s guide to healthy grilling. Even more importantly than how you cook your food, I like to focus instead on what foods to eat more of. Grilling vegetables does not produce HCAs, and eating more plant-based foods will actually help lower your risk of cancer. Read more… “Balsamic grilled veggies, simple, quick and packed with flavor”

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    Make-Ahead Healthy Pasta Salad, Perfect for Cookouts

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    Memorial Day is right around the corner, making it the perfect time to start planning a cookout staple: pasta salad. Traditional pasta salad made with mayonnaise and white pasta is heavy and high in saturated fat and refined carbohydrates. But it’s actually an easy dish to lighten up — in calories and taste — with fresh, seasonal ingredients. Making the pasta whole wheat also adds fiber, which is known to reduce cancer risk and keep you full for longer.

    The vibrant colorful ingredients make this Spring Pasta Salad pop and the flavor improves as it sits. You can store it in the fridge for 3 to 4 days and use for leftover lunches or dinners. It is hearty enough to be served as a main, but also pairs well with grilled shrimp or salmon.

    File_003This pasta salad includes some springtime favorites of mine: asparagus and fava beans. Read more… “Make-Ahead Healthy Pasta Salad, Perfect for Cookouts”

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      Sprucing up your office snack with sweet and spicy pecans

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      Eating small snacks throughout the day helps you avoid dips in energy to keep you productive and alert at work. Choosing the right type of snacks can also help you maintain a healthy body weight, which is important for cancer and chronic disease prevention.

      Foods that contain protein, fiber and heart-healthy fats slow the digestion process and lead to a longer feeling of satisfaction compared to processed, sugary snacks. A great snack option that includes all of these nutrients are nuts. Research has shown that eating nuts at least 4 times a week can reduce your risk of cancer. Nuts contain a variety of cancer-protective nutrients and phytochemicals, and are a good source of heart healthy omega 3 fatty acids. Read more… “Sprucing up your office snack with sweet and spicy pecans”

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