Category Archives: Recipes

Fresh, Fruity Salsa

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Papaya, mild and melon-like, contrasts brilliantly with our piquant salsa in this week’s Health-e-Recipe for Papaya Salsa with Jicama Chips. Papaya contains the antioxidant beta-carotene, a phytochemical in bright orange fruits (mangos, canteloupes) and vegetables (carrots, sweet potatoes).

Salsas are a great low-salt condiment or dip. Most Americans’ diets are too high in salt (also called “sodium”), which leads to high blood pressure and possibly stomach cancer. In fact, seventy-five percent of the sodium in our foods comes from prepared foods like processed meats, packaged snacks and canned soups.

Prepared salsa in a jar can also be high in sodium, but it’s easy to make your own fresh low-sodium version. Our recipe features onion, chopped tomato and other cancer-fighting ingredients. Juicy papaya’s sweetness makes this salsa taste great with “chips” of sliced jicama, an apple-like vegetable that has a satisfying crunch.

For more salsa recipe ideas, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.


Tantalizing Tilapia

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Brimming with flavor, this week’s Health-e-Recipe for Tilapia with Curry and Orange Rice hits the high notes for being delicious and cancer-preventive.

Tilapia is a low-calorie, inexpensive and delicate white fish with a mild taste. To dress it up a bit, we bake it with curry powder, a spice containing yellow turmeric found in studies to help prevent inflammation, plus sweet fresh orange slices that are rich in vitamin C.

Meanwhile, the high-fiber brown rice is cooked with orange juice then mixed with scallions and crunchy toasted almonds. This yummy fish dish only needs a vegetable or two, like steamed broccoli and carrots, to give you plenty of cancer protection.

Look for more great recipes from the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.


Discover An Interesting Vegetable Stew

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Combine the squash, chickpeas, onions, raisins, olives and spices in our Mediterranean Vegetable Stew and you’ll have a fragrant ragout of cancer-fighting foods that make a complete meal.

Chickpeas (a.k.a. garbanzo beans) provide protein, along with fiber and the B vitamin folate, making this week’s Health-e-Recipe a complete one-pot meal. Their taste is a mild background for the classic spice mix of chili, cloves, cumin, cinnamon, paprika, turmeric and cardamom are featured in Middle Eastern cooking as a blend sometimes called “ras el hanout” or, in India, “garam masala.” Many of these spices have anti-inflammatory properties, studies report.

Butternut squash and carrots are rich in beta-carotene (that turns to vitamin A when digested) and adds fiber and heft. Zucchini, onions, garlic and raisins top off this Mediterranean combo. Brown rice or whole-wheat couscous are a perfect accompaniment, providing even more cancer-fighting fiber.

For more tasty cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.