Who knew that a delicious pasta dish could fit into a cancer-preventive diet? Our Health-e-Recipe for Rigatoni with Red Peppers fortifies with phytochemical-rich vegetables and fiber, which reduces risk of colorectal cancer.
Whole-wheat pasta has fiber plus protective compounds inherent in whole grains. If you can’t find whole-wheat rigatoni for this dish, try a similar type of bite-size whole-grain pasta, such as penne, rotini or macaroni.
Lightly sautéed red onion, red bell pepper, cherry tomatoes and spinach to toss with the pasta. You’ll be getting powerful onion phytochemicals, vitamin C in the peppers and tomatoes and lutein from the spinach, all reinforcing each other with health-protection benefits. They’re a fresh change from bottled pasta sauce. Topped with fresh basil and Parmesan, this dish is a tasty and low-calorie way to welcome the spring.
Historically, the questionnaires used in studies of dietary intake only asked a couple questions on how much red and/or processed meats people typically ate. Now the science needs more.
When it comes to processed meat, researchers are looking closely at nitrate and nitrite. These chemicals, added to many processed meats, lead to potential carcinogens known as N-nitroso compounds. For burgers and other red meats, grilling and broiling them well-done can form heterocylic amines (HCAs) and polycyclic aromatic hyrdocarbons (PAHs), also potential carcinogens. Continue reading →
On a chilly morning when you want a special treat, bypass the fatty pastries and warm up with our Health-e-Recipe for Creamy Quinoa Oat Porridge.
It’s a delicious way to eat quinoa, a whole grain that supplies a hefty amount of protein (8 grams) and fiber (5 grams) per cup cooked. This recipe mixes it with oats to smooth out the texture and sweetens it with apple, almond milk, cider, cinnamon and maple syrup.
All plant foods contain dietary fiber, found by AICR’s report and its continuous updates to show strong evidence of colon cancer prevention. Fiber also causes gut bacteria to produce a substance called butyrate, which may help prevent cancer in the digestive tract. Whole grains like quinoa and oats are filling and more slowly digested than refined carbs (sugar and refined grains), so your energy lasts longer and blood sugar stays on an even keel.
Flaxseed is another potential cancer-fighting food, with possibly able to ward off breast cancer. Here, it puts a finishing touch on what is already a super-healthy breakfast. (Chopped walnuts are a cancer-fighting substitute if you can’t find ground flaxseed.)
Find more excellent healthy recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.