Today is Whole Grains Sampling Day – a great time to try one (or more) of these delicious cancer-fighting foods.
Whole grain foods are fiber-rich and they promote health in many other ways. But most Americans fall short of the US Dietary Guidelines’ recommendation to make at least half of their grain choices whole grains.
You an explore new choices, one step at a time. Here are some tips I’ve shared with patients and ways that I swap out refined grains for delicious whole grain foods:
If your day typically starts with coffee and a donut or even a white flour bagel:
- At Home: Try a whole wheat tortilla – Spread on some peanut or other nut butter, add banana or apple slices, roll it up and eat it at home or on your way to work or school.
- On Your Way: Choose the oatmeal to go at the coffee shop or fast food drive through. Ask for the nuts, fruit and sugar on the side to keep the calories right for you.
For lunch – whether you bring your own frozen meal or grab a sandwich at the local deli:
- Frozen entrée – take a close look when you’re shopping in the freezer aisle and choose one that includes brown rice.
- Deli sandwich –ask for whole wheat bread or roll; or look for soup that includes barley or wild rice.
Dinner - this can be a great time to gradually add more whole grains for you and your family:
- Spaghetti dinner – cook half whole-wheat thin spaghetti and half white flour spaghetti and top with your favorite sauce.
- Try whole grain muffin or cornbread mixes for a great accompaniment to your stew, soup or salad meal.
Check out our latest Foods that Fight Cancer- Whole Grains, for ways to start replacing your refined grains with whole grains along with recipes and tips for buying and storing them.
What are ways you put whole grains on your plate?
Beginning today, we’re kicking off a month-long celebration of our recipes with Recipe March Madness brackets, as we’re preparing for our 500th issue of Health-e-Recipe.
We asked colleagues, friends and dietitians for their favorites and narrowed the field to the 16 most popular recipes. You’ll find four categories – Appetizers, Side Dishes, Entrees and Desserts. Vote for your favorite here in each category and then come back to vote again every week. The winner will headline on April 15.
AICR has created and shared recipes – from our 1980s paper newsletter to our emailed version today – because we know that what you eat plays a pivotal role in lowering your cancer risk.
Today you can easily find recipes online – from websites, twitter, pinterest and facebook. But it isn’t easy to find tested and tasted recipes that combine health and cancer prevention with flavor. Continue reading
This week our new report on ovarian cancer means that there are now eight cancers linked to obesity. Our Health-e-Recipe for Chicken Baked with Cabbage and Leek is a delicious way to prepare a satisfying low-calorie meal that also fits St. Patrick’s Day.
Cruciferous vegetables like cabbage and broccoli contain potent cancer-fighting phytochemicals.Savoy and Napa varieties of cabbage have crinkly leaves and are more tender to chew than regular green cabbage. Yet they still pack healthy sulforaphane (an isothiocyanate compound), indoles and flavonoids – compounds that may protect against cancer. Brussels sprouts are part of the cruciferous family, too.
Leeks are a kind of onion and contribute protective allium compounds to this dish. With thyme and Spanish paprika, all of these ingredients blend deliciously with chicken while fortifying your health. Serve over brown rice with a wedge of fresh lemon, if desired.
For more excellent cancer-preventive recipes, visit the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.