Chopped fruit makes a salad tastier and higher in cancer-fighting phytochemicals. Our Health-e-Recipe for Chicken and Pear Salad is a great example.
Pears are one of the most delicious autumn fruits. Their juicy texture and sweet taste are a natural complement for chicken. A few kinds of pears include: Anjou, with a yellow-green skin and slightly bitter edge; Asian, which looks and tastes like an apple; Bartlett, round, bumpy and quick to ripen; and Bosc, red and slim with a firmer texture.
Spicy red onion and cool cucumber provide a crunchy contrast in this salad. Toss these healthy ingredients together with a honey-lemon dressing that has a hint of mint and cinnamon.
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It’s peak tomato season, so now’s the time to discover just how delicious fresh tomato sauce can be. Our Health-e-Recipe for Fresh Tomato Sauce also includes garlic, onion and fresh basil — all foods that fight cancer.
Tomatoes are red because they contain a high amount of the phytochemical lycopene. This compounds is a carotenoid — a relative of beta-carotene — which turns into vitamin A in the body. Studies show lycopene may be protective against prostate cancer and possibly breast cancer. When tomatoes are heated, as in cooking or processing into canned products, we absorb lycopene more easily.
You’ll also get plenty of vitamin C from tomatoes. The onions and garlic contain other kinds of phytochemicals that also provide powerful health protection. And fresh oregano and basil not only make this sauce delectable, but contribute their own array of phytochemicals.
This sauce freezes well, so make a big batch and divide into containers that hold the amount you’ll use in future meals, then pop them into the freezer.
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Red bell pepper and red onion get grilled and mixed with fresh toast cubes and other veggies in our Health-e-Recipe for Grilled Panzanella.
This Mediterranean specialty uses fresh basil, ripe tomatoes and cucumber — all abundant this time of year in vegetable gardens everywhere. A few ripe and green olives plus garlic and Dijon mustard give this dish a unique tang. It’s absolutely perfect as part of a light, late summer meal, especially if you’re already grilling lean red meat, poultry or seafood. If you aren’t a grill hound, simply coat your peppers and onions with a little olive oil and roast them in a 400-degree oven for 15 minutes before adding to the salad.
Crusty whole-wheat French or Italian bread is a healthy taste and texture contrast with the cooler veggies. All the ingredients contain cancer-preventive compounds called phytochemicals and have very few calories. Enjoy Grilled Panzanella outdoors on the patio one of these beautiful late summer evenings.
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