Both of these cruciferous family vegetables are well known for their cancer-fighting compounds, especially isothiocyanates and indoles. And broccoli and cauliflower are even more protective in this dish, which also uses bell peppers, onion, garlic and oregano. That’s because each ingredient offers its own set of cancer-preventive phytochemicals, which reinforce the others. Eating a wide variety of vegetables improves the odds of reaping their health benefits.
Quinoa is a whole grain that may rank highest in protein content, providing 8 grams per cup. Along with the vegetables, it also contains cancer-fighting fiber. To add protein but keep it light, serve this dish with some diced chicken breast or baked fish.
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Onions, ginger, garlic, cumin and Indian spice mix (“masala”) give these lentils more of the protective phytochemicals found in al plant foods, plus a spicy fragrance that stimulates the appetite. Lentils also contain protein, and dal is a dish eaten daily in India.
Although red lentils are called for in this recipe, you can opt for green lentils instead. Lentils don’t need soaking and can be cooked either to a liquid consistency of soup or simmered longer until they become thick enough to eat as a dip with whole-wheat pita bread. Creamy, cool yogurt and chopped cucumber balance the spices in the lentils. It only takes 30 minutes to prepare this tasty, nutritious dish.
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Before the fireworks light up the sky, chill out with our easy Health-e-Recipe for Pasta Salad with Tomatoes for your 4th of July celebration – or anytime.
Tomatoes, green pepper and basil are tossed with whole-wheat bowties, penne, spirals or any other favorite small-sized pasta. Along with the garlic, these plant foods contain compounds that may be cancer protective. They also provide fiber, as does the whole-wheat pasta. Fiber has been associated with lower risk of colorectal cancer by strong evidence in AICR’s CUP report. It also is digested more slowly than white pasta, which keeps blood sugar levels in a healthy range.
The dressing for this salad is a vinaigrette made with olive oil and sweet-tart balsamic vinegar, both healthier than the mayonnaise-based dressings many pasta salads use.
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