The curly leaves of kale can be much more than a garnish on holiday plates. If you’re confounded by how to prepare kale, you can reap its cancer-fighting benefits in our Health-e-Recipe for Pasta Shells with Garlicky Kale.
Chopped, one cup of these ruffled green or purple leaves contains more than a day’s worth of antioxidant vitamins A and C, plus good amounts of vitamin B-6, calcium and magnesium. Kale also provides cancer-preventive phytochemicals like sulforaphane, quercetin and kaempherol — preserved in this dish by quickly braising the kale for only 3 minutes.
Garlic’s generous allium phytochemicals add more protection and flavor, as do the red pepper flakes. Whole-wheat pasta boosts the cancer-fighting fiber in this dish to 7 grams per serving. And with 13 grams of protein per serving, adding some lean protein or beans can bring the protein total to 20-30 grams. Top it all with some slivers of roasted red bell pepper for a festive look.
Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
This time of year brings family and friends together for celebrations of many kinds. But no matter which holiday you’re celebrating, AICR can help you keep it healthy.
We get asked a lot of questions about how to handle “Holiday Hangups” — those issues unique to this time of year that complicate your efforts to eat healthy, get your 30 minutes of activity in, and stay a healthy weight.
Now through January 1st, we’ll be featuring tips on a host of Holiday Hangups every day. Check out our Facebook page and Twitter feed for answers to questions about:
How to prepare healthy and delicious holiday dishes
How to manage this busy time of year and still find time to exercise
Techniques for managing holiday parties that feature lots of alcohol and rich foods
How to cook for a vegetarian or vegan guest
How to avoid stress — and “stress-eating”
How to satisfy your kid’s sweet tooth in healthy ways
How to cook the unusual vegetables and grains that find their way to the holiday table
Attending AICR’s Annual Research Conference is a little like standing under a waterfall—it’s hard to drink it all in. That’s because the Conference brings together some of the world’s leading researchers in cancer prevention, treatment, and survivorship, and provides them the opportunity to share their research, passion, and experiences, all in one place.
What did I learn from the conference? A lot. But if I were to sum it up in a short list, I would include these three takeaway messages:
1. Preparation matters. How I prepare my food is more important than I thought. Gently steaming broccoli and other crucifers; chopping or blending carotenoid-containing fruits and vegetables; and slow-cooking meat can make a difference in reducing my cancer risk.