A Fresh Topping for Pasta

rigatoni-and-red-peppers cropped copyWho knew that a delicious pasta dish could fit into a cancer-preventive diet? Our Health-e-Recipe for Rigatoni with Red Peppers fortifies with phytochemical-rich vegetables and fiber, which reduces risk of colorectal cancer.

Whole-wheat pasta has fiber plus protective compounds inherent in whole grains. If you can’t find whole-wheat rigatoni for this dish, try a similar type of bite-size whole-grain pasta, such as penne, rotini or macaroni.

Lightly sautéed red onion, red bell pepper, cherry tomatoes and spinach to toss with the pasta. You’ll be getting powerful onion phytochemicals, vitamin C in the peppers and tomatoes and lutein from the spinach, all reinforcing each other with health-protection benefits. They’re a fresh change from bottled pasta sauce. Topped with fresh basil and Parmesan, this dish is a tasty and low-calorie way to welcome the spring.

Find more cancer-fighting recipes and information about National Colorectal Cancer Awareness Month. Subscribe to our weekly Health-e-Recipes.


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.


Eggplant Parmesan Makeover

cheesy-eggplant-casserole sm photoPreventing breast cancer and its recurrence means eating a healthy diet and maintaining a healthy weight, researchers advise. But that doesn’t mean you have to live on celery. Our Health-e-Recipe for Cheesy Eggplant Casserole is a satisfying yet low-calorie version of an Italian favorite.

Eggplants and mushrooms both have a texture that is dense enough to substitute well for meat. In this dish, they are combined with scallions and onions, bell pepper, garlic and tomatoes—the healthy ingredients of many delicious Italian dishes.

All of these vegetables contain phytochemicals and the tomatoes contribute vitamin C and antioxidant lycopene. This phytochemical may protect against prostate cancer and is now being studied for possible breast cancer protection as well.

The best part, however, is that the many protective compounds we get from eating a mix of different vegetables reinforce each other’s anti-cancer benefits, according to AICR/WCRF’s report and its updates.

Cheese supplies protein and calcium in this dish. Since the vegetables have so few calories, it’s possible to use moderate amounts of low-fat versions of cottage cheese and mozzarella. Enjoy this hearty, delicious dish as part of a cancer-fighting diet during National Breast Cancer Awareness Month.

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