Once you’ve tasted fresh beets, you’ll be enchanted by their sweet taste and beautiful color. Our Health-e-Recipe for Beet, Carrot and Apple Salad shreds them with tart Granny Smith apples, carrots and chopped walnuts into a cancer-preventive salad.
Beets contain potassium, vitamin C, folate and fiber. Their phytochemicals include betalains, a class of health-protecting compounds that may be best absorbed when uncooked. Beet greens – which can be eaten lightly steamed – provide lutein, a phytochemical that protects eyesight and is also found in spinach (a botanical relative of beets).
In the U.S., fresh beets are often roasted. Eating them raw is more unusual, yet once you have, you may prefer them to the pickled versions that are high in sodium and may be packaged with added sugar. (Our recipe also tells you how to peel them without coloring your hands red.)
This week’s recipe marks our #499th issue. You can help us pick our milestone 500th Health-e-Recipe by voting in our Championship Round. It’s Lasagna versus Brussels sprouts: Vote in Recipe 500.
If you and your family love apple pie on Thanksgiving, try a healthy new spin on this holiday favorite with our Health-e-Recipe for Square Apple Pie.
The pieces may be square, but we’ve cut corners on calories by using less high-fat pastry and sugar. Instead, our recipe is a lighter treat that’s perfect for following a heavy meal and it’s loaded with fresh apples.
All apples provide cancer-preventive flavonoid phytochemicals and fiber, especially when you leave the peel on. They also contain the antioxidant vitamin C and pectin, a substance that may help lower cholesterol. The best apples for baking are tarts ones like green Granny Smith, Fuji, Cortland, Northern Spy or Winesap.
If you’re inclined to add whipped or ice cream to your pie, why not serve a sugarless, fat-free version or a dollop of low-fat vanilla yogurt, frozen or not.
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.
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