How to make kid-friendly, tasty fruit leather with 4 ingredients

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One of my favorite things about fall is apple season. Apples are crisp and sweet and make for a great grab-and-go snack. They are also packed full of cancer-protective nutrients like fiber and the flavonoid quercetin, an antioxidant that has anti-inflammatory properties.

This year I decided to do something different with my bundle of apples and make homemade fruit leather. Fruit leather is a great snack for any age, but is a particularly good kid-friendly alternative to fruit rollups.

Traditional fruit rollups contain almost no real fruit – the first two ingredients are corn syrup and sugar, followed by a small amount of fruit concentrate and a list of unknown additives (e.g. acetylated monoglycerides). Read more… “How to make kid-friendly, tasty fruit leather with 4 ingredients”

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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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      Sweet, crunchy and spicy, coleslaw made healthy

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      Coleslaw is a staple side with barbecue and Tex-Mex style dishes because of the cool, refreshing crunch it adds to a heavier meal. I’ve always been a fan of citrus or vinegar-based slaws rather than traditional mayonnaise-based ones. The acidity from this type of slaw pairs well with the sauces and flavors that are common in BBQ and Tex-Mex dishes. The lighter dressing also helps brings out the natural flavors of the veggies in the coleslaw.

      For today’s Healthy Recipe, I made a modified version of AICR’s fiesta slaw featuring a variety of colorful bell peppers instead of traditional cabbage and carrots. Bell peppers are rich in beta-carotene, vitamin A and vitamin C. Additionally, they contain numerous phytochemicals, which may help reduce your risk of cancer.

      I love that this recipe includes a variety of naturally sweet, crunchy and spicy ingredients – the sweetness from the orange juice, mango and apple cut some of the heat from the jalapeño pepper.

      It’s also one of the most vibrant veggie sides I’ve ever made. I always emphasize the importance of eating a rainbow to my patients and clients. The colors in foods represent different nutrients and phytochemicals, so the more (naturally) colorful your foods are the better! Veggiespic1_SG

      Read more… “Sweet, crunchy and spicy, coleslaw made healthy”

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