The curly leaves of kale can be much more than a garnish on holiday plates. If you’re confounded by how to prepare kale, you can reap its cancer-fighting benefits in our Health-e-Recipe for Pasta Shells with Garlicky Kale.
Chopped, one cup of these ruffled green or purple leaves contains more than a day’s worth of antioxidant vitamins A and C, plus good amounts of vitamin B-6, calcium and magnesium. Kale also provides cancer-preventive phytochemicals like sulforaphane, quercetin and kaempherol — preserved in this dish by quickly braising the kale for only 3 minutes.
Garlic’s generous allium phytochemicals add more protection and flavor, as do the red pepper flakes. Whole-wheat pasta boosts the cancer-fighting fiber in this dish to 7 grams per serving. And with 13 grams of protein per serving, adding some lean protein or beans can bring the protein total to 20-30 grams. Top it all with some slivers of roasted red bell pepper for a festive look.
Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
This time of year brings family and friends together for celebrations of many kinds. But no matter which holiday you’re celebrating, AICR can help you keep it healthy.
We get asked a lot of questions about how to handle “Holiday Hangups” — those issues unique to this time of year that complicate your efforts to eat healthy, get your 30 minutes of activity in, and stay a healthy weight.
Now through January 1st, we’ll be featuring tips on a host of Holiday Hangups every day. Check out our Facebook page and Twitter feed for answers to questions about:
How to prepare healthy and delicious holiday dishes
How to manage this busy time of year and still find time to exercise
Techniques for managing holiday parties that feature lots of alcohol and rich foods
How to cook for a vegetarian or vegan guest
How to avoid stress — and “stress-eating”
How to satisfy your kid’s sweet tooth in healthy ways
How to cook the unusual vegetables and grains that find their way to the holiday table
Pumpkin is so nutritious, it shouldn’t be reserved just for pumpkin pie. Our Health-e-Recipe for Pumpkin Mac and Cheese is a delicious way to sneak more pumpkin into an everyday dish.
Teeming with beta-carotene, which turns to vitamin A in our bodies, pumpkin and other orange winter squash varieties (think butternut and acorn) also provide cancer-preventive fiber. They can be added to soups, stews and other vegetable dishes.
In this recipe, unsweetened pumpkin purée is added to whole-wheat pasta with Parmesan and cheddar cheeses and mustard powder to create a healthy entree. It even provides a hefty 17 grams of fiber per serving. Serve it with a green veggie like lightly steamed broccoli, which researchers pointed out last week at our annual conference retains its cancer-fighting compounds best when steamed for 3-4 minutes.
Find more recipes crafted for cancer prevention at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.