You’ll find curries in Indian restaurants and noodles in Chinese restaurants, but you may not find curried noodles unless there’s a Malaysian place in your neighborhood. If not, we offer AICR’s healthy version of Singapore Noodles, a dish that blends Chinese, Indian and Malay influences in a cancer-fighting dish using whole-grain brown rice noodles.
Like Singapore, an island nation that grew up as a multicultural trading post in the Southeast Asia next door to Indonesia, Singapore Noodles is a mixture of diverse ingredients. Vegetables, rice vermicelli, shrimp, egg and chicken are sautéed with curry powder. Curry itself is yet another mixture of spices ranging from ginger and turmeric to pepper and cardamom. In this recipe, we add a little more turmeric, a mild-tasting spice that is related to ginger. Both are anti-inflammatory spices that studies indicate may help to reduce cancer risk.
The health-protecting spicy red onion, bell peppers, scallions and cabbage are commonly used in Singapore Noodles. Adding egg to stir-fries is also a feature of Malaysian and Indonesian cooking. To include the egg’s bit of saturated fat, we’ve changed the traditional bits of pork (a red meat) in this dish to chicken or turkey breast and used a few small shrimp to produce an authentic flavor. A touch of sesame oil at the end makes it perfect and still lower in fat than you’d find this dish to be in most restaurants.
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You’ve probably heard that cooking at home is an easy way to manage your weight and improve your health. But how much thought have you given to where you go to find new recipes? A study recently published in the journal Appetite found that, if you cook at home, using recipes and other information from TV cooking shows or social media sites may actually put you at risk of being a higher weight.
Recipes on cooking shows are often high in calories. The study used an online survey to ask 501 women ages 20-35 about their preferred sources of information about new foods, cooking habits, weight, and height.
A little over half the women said they cooked from scratch. Among both women who often cook from scratch and women who do not, getting food information from social media was associated with a higher BMI, a measure of body fat.
In honor of St. Patrick’s Day and the arrival of Spring, try our new cancer-protective recipe that will make your burritos green.
Beans and Greens Burritos are green in color and environmentally friendly (because they’re meatless). These burritos have only 120 calories each yet 6 grams of cancer-fighting fiber. Lightly cooked, collard greens have large leaves that are soft enough to chew yet firm enough to hold the black bean, brown rice and corn stuffing.
Including dark leafy greens in a meal once a day is a terrific health booster. Cook tougher greens like collards, kale, chard or spinach by steaming them or putting them in soups, stews and sauces. Expand your salads with arugula, watercress or baby spinach. You’ll get cancer-preventive carotenoids like lutein, plus calcium, potassium and some iron.
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