There’s nothing I love more than waking up on a holiday morning to the smell of freshly brewed coffee and the scent of something baking in the kitchen. Last year I wrote about how to modify your favorite holiday foods (in this case, coffee cake) to make them more nutritious while maintaining the taste you love. This year, I have a new idea: let’s make over the entire New Year’s Day brunch!
A typical brunch might include bagels, eggs, bacon and sausage and maybe even some pastries or doughnuts on the side. While it’s ok for everyone to indulge a bit – something I tell my patients all the time – there’s also good reason to limit these foods.
The brunch I just described is full of white (processed) flour, saturated fat (the kind that is harmful to heart health), sodium and sugar. Combined, these foods are a recipe for weight gain and increased cancer risk when eaten regularly. Moreover, this meal is completely lacking in the food components shown to help us live longer and healthier lives – vitamins, minerals, phytochemicals and fiber, to name a few.
Here are some ideas to start your New Year with a healthy New Year’s day brunch. Continue reading →
Quinoa is a whole grain that looks like tiny curlicues. It’s rich in fiber (5 grams per cup, cooked) and unusually high in protein (8 grams per cup). This recipe tells you how to bring out quinoa’s toasty flavor, then combine it with apple chunks and bright red sweet-tart pomegranate seeds. Both contain plant compounds that may help protect against cancer.
Tossing fresh green cilantro, mint, parsley and scallions into this salad gives it a Mediterranean character along with more cancer-fighting phytochemicals. Orange and lemon juice top off the tangy taste of this unusual dish.
Find more excellent healthy recipes at the AICR Test Kitchen. Subscribe to our monthly Health-e-Recipes.
Last week, Mya wrote about a headline-grabbing analysis showing that you pay more to eat the healthiest diets.That’s not good news for the holidays if you’re trying to balance healthfulness and special food traditions – and you don’t want to bust your budget.
Fortunately, you can make choices that help the balance sheets for both health and budget. Here are a few ways to incorporate moderate spending and family favorites, along with an eye on a healthy weight and eating for cancer prevention during the holidays (and year round) meal by meal.
Breakfast: Look for in-season or other fruit on special at the grocery store; stock up on whole grains like oatmeal or make a batch of healthy homemade muffins and freeze individually; use eggs for breakfast protein – Average cost per egg is only 15 cents.
For Christmas morning, I splurge with our family favorite – homemade (1/2 whole grain) cinnamon rolls – but keep the breakfast healthful and economical with grapefruit halves and scrambled eggs.