Cantaloupe’s orange hue tells you it’s loaded with beta-carotene, which our bodies turn into vitamin A – a powerful antioxidant. Beta-carotene is most protective when it’s absorbed from healthy foods like cantaloupe, carrots and some green items like broccoli.
That’s true for all cancer-fighting vitamins and phytochemicals, as well as fiber. Vitamin C-rich strawberries in this dish, walnuts (sources of omega-3 fats) and salad greens all contribute 4 grams of fiber per serving. Dish it up with some whole-grain bread to add even more cancer-fighting fiber.
The chicken and yogurt are the protein sources that complete this flavorful meal. For more simple and delicious cancer-preventive recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.
You can do more with lentils than make soup, and this week’s Health-e-Recipe for Red Lentil Dal is a delicious example of how.
Lentils pack plenty of cancer-fighting fiber: 20 grams per 1 cup (which equals 2/3 of the daily recommended amount). They also provide a hefty 18 grams of protein per cup, plus 37% of daily iron and lots of cancer-fighting folic acid.
In western countries, we usually make lentils into soup. In Indian cuisine, lentils are also made into flour and “dal,” a popular side dish.
Our tasty Red Lentil Dal goes beautifully with brown rice plus mixed sautéed or steamed vegetables as a light summer meal. It also makes a nifty party dip, served with toasted whole-grain pita bread wedges.
For more delicious cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.
Tilapia is a low-calorie, inexpensive and delicate white fish with a mild taste. To dress it up a bit, we bake it with curry powder, a spice containing yellow turmeric found in studies to help prevent inflammation, plus sweet fresh orange slices that are rich in vitamin C.
Meanwhile, the high-fiber brown rice is cooked with orange juice then mixed with scallions and crunchy toasted almonds. This yummy fish dish only needs a vegetable or two, like steamed broccoli and carrots, to give you plenty of cancer protection.
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