Like nuts, seeds contain fiber and healthy fats. They can be used for a garnish, as a crunchy coating for fish and poultry or in baked goods like muffins. Each type of seed has fiber and phytochemicals that provide health protection. For example, flaxseed is being studied for possible breast cancer prevention because of its omega-3 fats.
In this recipe, pumpkin seeds are a healthy treat that provide minerals including iron, magnesium and zinc. During harvest season, some folks like to take them right from the pumpkin, clean them and toast them in their shells. But you can find the tasty kernels already packaged (sometimes labeled “pepitas”).
This recipe mixes pumpkin seeds with anti-inflammatory spices ginger and paprika, along with cinnamon, cloves and a little brown sugar. The spices make a small amount satisfying, so you can eat this healthy snack without going overboard with calories. You could even pre-package individual servings in resealable plastic snack bags.
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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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