All berries contain cancer-preventing polyphenol phytochemicals
. In this recipe, blackberries’ sweet-tart taste blends well with contrasting shallots and Dijon mustard in the dressing. Our recipe also puts some whole berries into the salad for an attractive combination with the salad’s greens, goat cheese and walnuts.
Blackberries may seem expensive, but if you compare them with a bag of far less nutritious chips, you get more health benefits from berries for the same cost. They have few calories and provide fiber, vitamins and phytochemicals.
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Our Health-e-Recipe for Red Berry Pudding with Cream gets high marks for being a healthy, low-calorie and beautiful holiday dessert.
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.
Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.