A Long Winter; A Hearty Winter Salad

winter-bread-salad croppedOur Health-e-Recipe for Winter Bread Salad gives you a heartier kind of salad that’s appealing in cold weather.

Instead of buying croutons, which are usually high in calories and salt, toast some whole-wheat bread cubes. High in cancer-preventive fiber, these homemade croutons will be moistened by the vinaigrette dressing for this salad while keeping their crunch. They also contrast well with the salad’s sweet onion, garlic, tomatoes, celery and romaine lettuce.

Mixing bread chunks into salad is a tradition in Italy, where this dish is called “Panzanella.” Serve it with our Tuscan Chickpea Soup or Chicken Cacciatora from the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Liven Up Lentil Soup

asian-lentil-soupIf 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.


2013: It’s A (Healthy) Wrap

turkey-fajita croppedWrap up some healthy turkey and colorful veggies as you usher out the 2013 holiday season. Our Health-e-Recipe for Turkey Fajitas with Baby Spinach and Red Peppers tastes like it came from a restaurant — only it’s low in calories and fat.

The secret is in the seasoning. Our marinade combines chili powder, cinnamon, cumin, garlic powder, black pepper and finely ground coffee. Like the unsweetened chocolate in Mexican mole sauce, the coffee gives an earthy, roasted taste to the turkey filling.

Like other leafy greens, baby spinach contains lutein, a plant compound that may protect cells and ward off eye disease. It’s a healthier alternative to iceberg lettuce. The red bell  pepper contrasts in taste and color, adding vitamin C and natural sweetness. Red onion gives this dish a spicy flair along with more protective phytochemicals.

Whole-wheat tortillas warmed up first add cancer-fighting fiber to this dish. Whole grains are more filling than enriched white flour and are digested more slowly so that your blood sugar is maintained at a healthy level until your next meal.

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