Before the fireworks light up the sky, chill out with our easy Health-e-Recipe for Pasta Salad with Tomatoes for your 4th of July celebration – or anytime.
Tomatoes, green pepper and basil are tossed with whole-wheat bowties, penne, spirals or any other favorite small-sized pasta. Along with the garlic, these plant foods contain compounds that may be cancer protective. They also provide fiber, as does the whole-wheat pasta. Fiber has been associated with lower risk of colorectal cancer by strong evidence in AICR’s CUP report. It also is digested more slowly than white pasta, which keeps blood sugar levels in a healthy range.
The dressing for this salad is a vinaigrette made with olive oil and sweet-tart balsamic vinegar, both healthier than the mayonnaise-based dressings many pasta salads use.
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Even the pickiest Dad will enjoy the unique combination of cancer-preventive ingredients in our Health-e-Recipe for Brazilian Chicken with Black Beans. It’s a hearty alternative to red or processed meat on Father’s Day.
Red or processed meat can increase risk of colorectal cancer, according to AICR’s Continuous Update Report findings. So combining chicken with delicious black beans in this recipe yields 32 grams of protein, balanced with five different vegetables. The Brazilian flavor comes from nutmeg, fresh orange, parsley and cayenne pepper.
Serve it up with brown rice or another whole grain, plus a salad of dark leafy greens, tomatoes and carrots, dressed with olive oil-balsamic vinaigrette and topped with some chopped avocado to continue the South American theme.
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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. Read more… “Packing Whole Grains for Lunch, Recipe”
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