2013: It’s A (Healthy) Wrap

turkey-fajita croppedWrap up some healthy turkey and colorful veggies as you usher out the 2013 holiday season. Our Health-e-Recipe for Turkey Fajitas with Baby Spinach and Red Peppers tastes like it came from a restaurant — only it’s low in calories and fat.

The secret is in the seasoning. Our marinade combines chili powder, cinnamon, cumin, garlic powder, black pepper and finely ground coffee. Like the unsweetened chocolate in Mexican mole sauce, the coffee gives an earthy, roasted taste to the turkey filling.

Like other leafy greens, baby spinach contains lutein, a plant compound that may protect cells and ward off eye disease. It’s a healthier alternative to iceberg lettuce. The red bell  pepper contrasts in taste and color, adding vitamin C and natural sweetness. Red onion gives this dish a spicy flair along with more protective phytochemicals.

Whole-wheat tortillas warmed up first add cancer-fighting fiber to this dish. Whole grains are more filling than enriched white flour and are digested more slowly so that your blood sugar is maintained at a healthy level until your next meal.

Find more delicious, cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Putting a Healthy Twist on New Year’s Brunch

There’s nothing I love more than waking up on a holiday morning to the smell of freshly brewed coffee and the scent of something baking in the kitchen. Last year I wrote about how to modify your favorite holiday foods (in this case, coffee cake) to make them more nutritious while maintaining the taste you love. This year, I have a new idea: let’s make over the entire New Year’s Day brunch!Raspberry scones

A typical brunch might include bagels, eggs, bacon and sausage and maybe even some pastries or doughnuts on the side. While it’s ok for everyone to indulge a bit – something I tell my patients all the time – there’s also good reason to limit these foods.

The brunch I just described is full of white (processed) flour, saturated fat (the kind that is harmful to heart health), sodium and sugar. Combined, these foods are a recipe for weight gain and increased cancer risk when eaten regularly. Moreover, this meal is completely lacking in the food components shown to help us live longer and healthier lives – vitamins, minerals, phytochemicals and fiber, to name a few.

Here are some ideas to start your New Year with a healthy New Year’s day brunch. Continue reading


Tangy Pomegranate Quinoa

holiday-quinoa cropped2Our Health-e-Recipe for Holiday Quinoa Salad with Pomegranate and Fresh Herbs will stand out for its beauty and freshness on your holiday table.

Quinoa is a whole grain that looks like tiny curlicues. It’s rich in fiber (5 grams per cup, cooked) and unusually high in protein (8 grams per cup). This recipe tells you how to bring out quinoa’s toasty flavor, then combine it with apple chunks and bright red sweet-tart pomegranate seeds. Both contain plant compounds that may help protect against cancer.

Tossing fresh green cilantro, mint, parsley and scallions into this salad gives it a Mediterranean character along with more cancer-fighting phytochemicals. Orange and lemon juice top off the tangy taste of this unusual dish.

Find more excellent healthy recipes at the AICR Test Kitchen. Subscribe to our monthly Health-e-Recipes.