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 ever wished for a more interesting lentil soup, our Health-e-Recipe for Asian Lentil Soup helps you create new depths of flavor in cancer-preventive lentils.
First you sautee fresh carrots, celery, red bell pepper, onion and Chinese cabbage (bok choy) in aromatic sesame oil. These veggies are high in cancer-preventing compounds. After mixing with the lentils and vegetable broth, you add the pungent flavors of garlic, ginger, soy sauce, hoisin sauce and red pepper flakes.
Hoisin sauce is made of soybean paste, chilies and salt and tastes sweet, salty, spicy and tangy all at the same time. It’s thick and concentrated, so you only need a little bit for a lot of flavor.
For each serving of this excellent soup, you get 10 grams of protein and plenty of fiber. Try adding about half a cup of cubed firm tofu to get 8 more grams of protein (and 80 calories) while keeping this delicious dish healthy and cancer-preventive.
Find more tasty cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
Roasting root vegetables brings out their sweetness without adding sugar. Our Health-e-Recipe for Roasted Root Vegetable Salad is an attractive holiday side dish that’s filling, low-calorie and cancer-fighting, too.
This easy recipe requires nothing more than cutting and peeling a few colorful root vegetables: sweet and white potato, carrot, onion, celery and beet. Their protective phytochemicals reinforce each other to protect you from cancer while adding beautiful hues to your plate.
While they roast, mix up our delicious Mediterranean dressing. Healthy mustard, balsamic vinegar, lemon juice, mustard, parsley, cilantro and walnuts are whisked into extra virgin olive oil. A crumble of feta cheese on top of this salad provides a delicious contrasting taste.
Serve at room temperature or chilled. You can even put it on a bed of mixed leafy greens to get more fiber and phytochemicals. Add a whole grain and some lean protein for a complete meal. Find more delicious, cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
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