Category Archives: Eat Smart

Nutrition in our Food: It’s From Eating It

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http://www.dreamstime.com/stock-photography-arugula-green-bowl-image30394372Question: How many wrong ways are there to eat a plain, raw apple? Answer: None.

According to an opinion piece in this past Sunday’s New York Times, the vegetables and fruits we eat today contain a fraction of the health promoting phytonutrients found in the wild varieties of these foods. These stripped down versions, says the author, Jo Robinson, are a driving force for many chronic diseases like heart disease, type 2 diabetes and cancer.

Her conclusion: The message to eat more of our current vegetables and fruits is not enough – we must also select the “right” varieties, including blue corn, arugula (pictured) and wild foods like dandelion greens, for best health.

I love seeing the heirloom purple carrots, blue potatoes and dark red apples in farmer’s markets and even in some grocery stores. And it’s a dietitian’s dream to see people eating a wide variety of deep and colorful fruits and vegetables. Continue reading →

Stuff Healthy Peppers for Survivors’ Day

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stuffed-peppers copy sm1With National Cancer Survivors’ Day on June 2, our bright Health-e-Recipe for Peppers Stuffed with Turkey and Wild Rice  is perfect to make for a special survivor in your life. You’ll have a tasty, healthy entrée plus leftovers for later meals.

Wild rice is a whole grain that goes well with low-fat ground turkey. Look for a package of turkey that says it contains 97% meat and 3% fat. Then sautée it with onions and garlic, both of which are rich in allium phytochemicals that may protect against cancer.

Our recipe adds mushrooms, sources of protective compounds called ergosterols. With spinach (rich in lutein, good for your eyesight), tomatoes (sources of vitamin C and cancer-fighting lycopene) and carrots (brimming with the antioxidant beta carotene), the stuffing is a perfect taste complement to the sweet bell peppers (good sources of vitamin C, another antioxidant).

Pop them in the oven and enjoy! For more tasty cancer-fighting entrees, visit the AICR Test Kitchen. Subscribe to our Health-e-Recipes.

 

Testing the (cooking) Water

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Cooking can save you money and help you and your family eat healthier, which will lower your risk of getting cancer. (It’s also really helpful when you’re trying to lose weight, which is why it’s a part of the New American Plate Challenge.) canstockphoto4003655

However, if you don’t cook a lot, getting started in the kitchen can be daunting. I know when I started cooking, even basic meals seemed overwhelming. It might be that you don’t have a lot of time, the right tools in the kitchen, or you’ve just never really tried.

But cooking can be a lot of fun, and it doesn’t have to be challenging. Here are some tips to make it easier.

Get your kitchen essentials:

  • 3 quart (or larger) sauce pan or stockpot
  • 10-12 inch frying pan
  • Large chopping knife
  • Cutting board
  • Glass or ceramic baking dish
  • Spatula and wooden spoon
  • Measuring cups
  • Set of mixing bowls

Spice it up with herbs
Make sure to also stock up on a few basic herbs and spices – these can help flavor food without adding a lot of salt. I recommend a basic Italian herb mix or any other salt-free blends, like those by Mrs. Dash. Continue reading →