Garden Harvest: What to Do with All Those Cancer-Fighting Summer Squash

Last week I wrote about the importance of eating vegetables and fruit for health and cancer prevention. It’s the peak of summer garden produce now – a great time to load your plate with delicious, fresh and seasonal veggies and fruit.Summer Squash_med

If you’re a gardener, friends with a gardener, or a member of a CSA (Community Supported Agriculture), that means there’s a good chance you have a kitchen full of zucchini and summer squash.

You’ll benefit from your these foods’ vitamins, minerals and cancer protective phytochemicals, but also get the bonus of filling up on low calorie and fiber-packed dishes. AICR’s expert report and continuous updates found that non-starchy vegetables, like summer squash, lower risk for cancers of the esophagus, stomach, mouth, pharynx and larynx.

After you’ve steamed, stir-fried and made zucchini bread, you may be wondering what else you can do with these summer staples. Here are some of AICR’s tested recipes to help you use that bounty in a healthy and delicious way: Continue reading


Scotch Bonnet Peppers in a Tropical Slaw

caribbean-cabbage croppedTake a virtual trip to the Caribbean when you make our islands-inspired Health-e-Recipe for Caribbean Cabbage.

Scotch bonnet peppers are a popular ingredient in Jamaican cooking, where they spice up even cold dishes like this one. They contain capsaicin, a phytochemical that may ward off inflammation.

This dish teems with cancer-preventive compounds thanks to the cabbage, which contains some of the same protective substances as its cruciferous relatives broccoli and Brussels sprouts. Onion, scallion and garlic contribute healthy sulphur compounds while carrots and tomato add the carotenoid phytochemicals beta-carotene and lycopene. Fresh thyme provides the finishing touch.

So imagine you’re sitting on a beautiful beach with the aquamarine sea rolling in as you enjoy this healthy slaw. Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Packing Whole Grains for Lunch, Recipe

If you’re trying to eat healthier at work — after all, its National Employee Wellness Month —  packing a lunch that’s high in fiber can give you lasting energy for the workday while helping you prevent cancer. Take our Health-e-Recipe for Lemon Brown Rice Pilaf.canstockphoto8528856

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. Continue reading