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.
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Quinoa is a whole grain that looks like tiny curlicues. It’s rich in fiber (5 grams per cup, cooked) and unusually high in protein (8 grams per cup). This recipe tells you how to bring out quinoa’s toasty flavor, then combine it with apple chunks and bright red sweet-tart pomegranate seeds. Both contain plant compounds that may help protect against cancer.
Tossing fresh green cilantro, mint, parsley and scallions into this salad gives it a Mediterranean character along with more cancer-fighting phytochemicals. Orange and lemon juice top off the tangy taste of this unusual dish.
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Using unsweetened frozen raspberries and strawberries keeps this dessert low in calories. That way, you can control the sweetness by adding only the small amount the recipe calls for. Ditto for the light cream.
Berries are powerhouses of cancer-preventive phytochemicals. AICR grantees and other researchers are continuing to find polyphenols and other health-boosting compounds in all kinds of berries. This holiday season, fill your plate with a variety of berries and other plant foods — vegetables, whole grains, beans, nuts and seasonings — to get the most cancer protection and keep calories low.
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