Heavenly Vegetable Soup

summer-veggie-soupIf you’re looking for a bright new way to enjoy fresh summer vegetables, try our Health-e-Recipe for Summer Veggie Soup. It’s loaded with nine tasty vegetables that bring you cancer protection and it’s ideal to celebrate National Fresh Fruit and Vegetable Month.

Every vegetable contains many phytochemicals – naturally occurring substances that may protect our cells from damage from aging and toxins that, over time, can lead to cancer development. These compounds work together for health protection, so this soup is a terrific way to eat the wide variety of vegetables that AICR recommends to reduce cancer risk.

To get the most out of your garlic, mince it first and let it stand for 10 minutes so its allium compounds are fully activated. The carrots add beta-carotene to this soup, and the yellow squash and zucchini contribute fiber (found in all plant foods). The potatoes, chickpeas and corn make this soup hearty, providing other nutrients. Asparagus, tomatoes, basil and chives add even more individual phytochemicals.

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Treat Dad to Brazilian Chicken

brazilian-chicken cropped2Even the pickiest Dad will enjoy the unique combination of cancer-preventive ingredients in our Health-e-Recipe for Brazilian Chicken with Black Beans. It’s a hearty alternative to red or processed meat on Father’s Day.

Red or processed meat can increase risk of colorectal cancer, according to AICR’s Continuous Update Report findings. So combining chicken with delicious black beans in this recipe yields 32 grams of protein, balanced with five different vegetables. The Brazilian flavor comes from nutmeg, fresh orange, parsley and cayenne pepper.

Serve it up with brown rice or another whole grain, plus a salad of dark leafy greens, tomatoes and carrots, dressed with olive oil-balsamic vinaigrette and topped with some chopped avocado to continue the South American theme.

Find more excellent cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Packing Whole Grains for Lunch, Recipe

If you’re trying to eat healthier at work — after all, its National Employee Wellness Month –  packing a lunch that’s high in fiber can give you lasting energy for the workday while helping you prevent cancer. Take our Health-e-Recipe for Lemon Brown Rice Pilaf.canstockphoto8528856

Toss this rice with a little tuna or salmon (buy it canned in water, then drained) plus some leafy greens and salad veggies for a complete meal. You can make a batch for a weekend meal then divide the leftovers into single portions and refrigerate or freeze them for lunches throughout the workweek.

Roasting lemon slices make brown rice tangy, and it’s an easy step that only takes a little time. When coated with olive oil and roasted, lemons’ natural sugar caramelizes into a rich dark brown that coats the rind. Continue reading