Fans of Indian food know that saag is a spinach sauce seasoned with cumin, turmeric and other spices that have cancer-preventing qualities. Our new Healthy Recipe for Spinach Saag (pronounced sog) uses health-protective soy as the protein in this delicious dish.
Restaurants feature saag made with paneer, a type of Indian cottage cheese. Paneer has a similar texture and color to firm tofu, made from soybeans. Soy adds protein, nutrients and a set of phytochemicals called isoflavones to your foods.
In this recipe, the tofu is given an appetizing golden color from sautéing first in neutrally-flavored canola oil. If the canola oil doesn’t produce enough of a golden effect, stir in a pinch of turmeric as you sautee it. When you add the tofu to the spinach sauce, it will absorb the flavors of the turmeric, ginger, cumin, coriander, garam masala spice mix and onions. Continue reading →
In honor of St. Patrick’s Day and the arrival of Spring, try our new cancer-protective recipe that will make your burritos green.
Beans and Greens Burritos are green in color and environmentally friendly (because they’re meatless). These burritos have only 120 calories each yet 6 grams of cancer-fighting fiber. Lightly cooked, collard greens have large leaves that are soft enough to chew yet firm enough to hold the black bean, brown rice and corn stuffing.
Including dark leafy greens in a meal once a day is a terrific health booster. Cook tougher greens like collards, kale, chard or spinach by steaming them or putting them in soups, stews and sauces. Expand your salads with arugula, watercress or baby spinach. You’ll get cancer-preventive carotenoids like lutein, plus calcium, potassium and some iron.
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One of our latest recipes, Chickpea and Butternut Squash Fritters, is a restaurant-quality vegetarian dish that uses a unique combination of healthy cancer-preventive ingredients.
A lot of people are familiar with chickpeas in the deep-fried chickpea balls called falafels. But they are usually high in fat and calories. Chickpeas themselves are naturally low in fat; nutty and buttery-tasting. Like all legumes, they provide protein, vitamins, fiber and minerals that make them a staple in dishes ranging from Indian channa masala to Middle Eastern hummus.
Butternut squash is also rich in fiber as well as the antioxidant phytochemical beta-carotene, another cancer-preventive compound. The other ingredients – green onions, garlic, sage, cumin and red pepper flakes – taste great with the nutty chickpeas and subtly sweet squash and offer their own phytochemicals. Add the egg and whole-wheat flour and you get perfect fritters. Continue reading →