Powerhouse Fruit and Veggie Rankings: Eat Your Watercress (and Blueberries too!)

In good news for veggies that get little of the limelight, watercress, chinese cabbage and chard tops the list of foods that will give you the most nutrients per bite, suggests a new study. And surprisingly, you’ll find some of the most talked about plant foods in health – such as blueberries – didn’t even make the list.

Chard, ranking #3 on the "powerhouse" list

Chard, ranking #3 on the “powerhouse” list

The study, published in Preventing Chronic Disease, sought to rank how 47 fruits and vegetables stack up as nutrient “powerhouses.” Eating more of these fruits and veggies, notes the study, is one approach linked to reduced risk of chronic diseases, which includes cancer.

“This is a great opportunity to learn about some fruits and vegetables we’re not as familiar with, but for cancer prevention and overall health — ALL fruits and vegetables are powerhouses,” says AICR Associate Director of Nutrition Programs Alice Bender, MS, RDN. “AICR research — and the government guidelines — say what’s most important when it comes to eating fruits and vegetables: eat more, eat a variety.”

For the study, author Jennifer Di Noia, PhD, LCSW, Associate Professor of Sociology at William Paterson University, identified the powerhouses foods based on 17 nutrients, all vital for good health. The nutrients she looked at included vitamins, minerals, protein and Continue reading


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


Barbecue Favorite: Healthy Chicken Kebabs

chicken-kabobsFor your Memorial Day barbecue this year, try our Mediterranean-style Cypriot Chicken Kebabs.

Perfect for a summer meal, these kebabs can be baked or grilled. The chicken is marinated overnight in a tasty blend of extra virgin olive oil, apple cider vinegar, mustard, oregano, garlic and parsley. Then it is skewered with cherry tomatoes, chunks of zucchini and pieces of red bell pepper. All of these plant-based foods contain cancer-fighting compounds.

Dip your juicy chicken kebabs into the summery green dressing of mint, peas, cumin, garlic and lemon juice. With only 200 calories per serving, you can serve these kebabs with brown rice or another whole grain to soak up the juices, plus a mixed green salad.

Find more healthy, colorful and appetizing dishes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.