Best of 2011: Treats and Sweet Eats

What are the top viewed AICR recipes of 2011? The polls are in, and it looks like everyone wants to get their sweet tooth fix. Here’s the good news: we have lots of delicious, sweet recipes that you can make over the holidays to replace the traditional, not-so-healthy versions.

AICR’s top-5 ranked treats:

1. Pumpkin Pie – Our pumpkin pie is less than 200 calories per slice, but just as moist and rich as the kind you’re used to. Pumpkin also provides plenty of beta-carotene, fiber and vitamin C.

2. Chocolate Dipped Fruit – This is a great way to get a variety of fruit, and it’s fun to make with friends or family.

3. Cranberry-Pumpkin Bread with Flaxseed – This sweet bread contains fruit (cranberries and apple sauce), vegetable (pumpkin), protein (eggs), whole grains (whole wheat flour), and healthy fat (flax). Flax has protective omega-3 fatty acids, and is high in fiber and other nutrients like magnesium and thiamin. All you need is a cold glass of non-fat milk on the side and this dish is all-in-one! Continue reading


Crunchy (Yet Healthy) Chicken

You may have hundreds of recipes for chicken — but we bet you haven’t got this week’s Health-e-Recipe for Chicken Crusted with Almond and Flax. The object here is to make chicken with a crunchy texture that comes from cancer-fighting ingredients.

In addition to fiber, crushed almonds provide vitamin E. Flaxseed is a source of omega-3 fatty acids. The omega-3s in plant foods such as flaxseed and walnuts are slightly different from the omega-3s found in cold-water fish. But both are being studied for potential cancer-preventive action.

Serve this entree with plenty of delicious vegetables, like Tri-Colored Peppers with Herbs and Stir-fried Kale with Slivered Carrots from our brochure Veggies in the New American Plate series. Add a yummy whole grain, like quinoa, barley or brown rice and you’ll have a delicious, cancer-fighting meal.

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Secret Agent Pancakes

Blueberry and Flaxseed Pancakes, today’s Health-e-Recipe, is the perfect foil for getting your day off to a healthy start. They are so delicious that you and your breakfast  companions will never suspect they contain flaxseed, a potential cancer-fighting ingredient, which simply adds to the heartiness of the buckwheat and whole-wheat flours — both healthy grains that supply protease inhibitors, and phytic acid.

Flaxseed and whole grains both contain lignans, a compound scientists are investigating for protection against prostate and breast cancers. And who hasn’t heard praises sung for blueberries in recent years?

If you can’t find fresh, try unsweetened frozen blueberries, thawed out first (some stores carry dried blueberries as well). Anthocyanins and delphinidin are just two of the many blueberry phytochemicals that scientists are finding to be excellent health protectors against cell damage that may precede cancer. So make these pancakes a regular in your household. You’ll find other recipes using flaxseed, whole grains and blueberries by visiting the AICR Test Kitchen. Click here to subscribe to weekly Health-e-Recipes.