Roasting root vegetables brings out their sweetness without adding sugar. Our Health-e-Recipe for Roasted Root Vegetable Salad is an attractive holiday side dish that’s filling, low-calorie and cancer-fighting, too.
This easy recipe requires nothing more than cutting and peeling a few colorful root vegetables: sweet and white potato, carrot, onion, celery and beet. Their protective phytochemicals reinforce each other to protect you from cancer while adding beautiful hues to your plate.
While they roast, mix up our delicious Mediterranean dressing. Healthy mustard, balsamic vinegar, lemon juice, mustard, parsley, cilantro and walnuts are whisked into extra virgin olive oil. A crumble of feta cheese on top of this salad provides a delicious contrasting taste.
Serve at room temperature or chilled. You can even put it on a bed of mixed leafy greens to get more fiber and phytochemicals. Add a whole grain and some lean protein for a complete meal. Find more delicious, cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
If you and your family love apple pie on Thanksgiving, try a healthy new spin on this holiday favorite with our Health-e-Recipe for Square Apple Pie.
The pieces may be square, but we’ve cut corners on calories by using less high-fat pastry and sugar. Instead, our recipe is a lighter treat that’s perfect for following a heavy meal and it’s loaded with fresh apples.
All apples provide cancer-preventive flavonoid phytochemicals and fiber, especially when you leave the peel on. They also contain the antioxidant vitamin C and pectin, a substance that may help lower cholesterol. The best apples for baking are tarts ones like green Granny Smith, Fuji, Cortland, Northern Spy or Winesap.
If you’re inclined to add whipped or ice cream to your pie, why not serve a sugarless, fat-free version or a dollop of low-fat vanilla yogurt, frozen or not.
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.