Refrigerator Redo

A refrigerator make-over would be a great way to welcome spring and all the fresh, seasonal produce appearing in grocery stores and farmers markets. Leave winter behind and head to the nearest supermarket produce section.

Stock your fridge with antioxidant-rich fruits, vegetables and whole grains and take your crucial first step toward an energy-boosting, cancer-fighting diet.

AICR is ready to help you get started on your refrigerator redo with our Steps to a Healthy Fridge.   Try it out and let us know how you’re making changes. Send us your photos – before, after or ‘as is’ and we’ll post some here.

You can also tell us the most mysterious food item you’ve found in your fridge.

For inspiration – here’s a fun site with photos of refrigerators and their contents from all over the world.


Simple, Satisfying Fish

People who eat mostly fish and vegetables seem to live longer, according to research on traditional diets of Asia and the Mediterranean. Today’s Health-e-Recipe for Steamed Halibut with Ginger and Green Beans is a prime example of a healthful Asian-style fish dish. Although some fish are endangered or may contain toxins, Pacific halibut is still good bet — or choose another light, white fish such as flounder or the less expensive tilapia. Dietitians say eating two or three servings of fish per week isn’t enough to be harmful to people who are not pregnant or small children (click here for the FDA warnings on fish).

Besides the beneficial omega-3 fats in cold-water fish, this recipe contains fresh ginger, a spice with the phytochemical gingerol, which current laboratory studies suggest may help destroy cancer cells and block cancer-related inflammation. Ginger has long been used for fighting inflammation, nausea and colds. And lowly green beans have a good amount of fiber, plus vitamins A, C and K (important in bone health), plus potassium and folate.

Try this easy recipe once and you’ll want to use it often when you’re beat at the end of a busy day but want a healthful, delicious meal. For more cancer-fighting recipes, visit AICR’s Test Kitchen. Click here to subscribe to weekly Health-e-Recipes.


Healthy Comfort Food

Casseroles are an ideal one-pot dish for winter days. Today’s Health-e-Recipe for Veggie Casserole not only comforts but protects your health in two ways. First, it combines a wide variety of vegetables. Scientists are identifying hundreds of phytochemicals in plant foods, which also contain a multitude of vitamins and minerals as well as fiber for healthful digestion. That makes Veggie Casserole a delicious way to follow AICR’s advice to eat a wide variety of plant foods each day.

Second, this dish fills you up without giving you a huge amount of calories. Vegetables and fruits are low in calorie density and high in water content and fiber, both of which fill your stomach in low-calorie ways. They are also low in fat, so you can afford to add a little healthful fat in this dish, from the olive oil and Parmesan cheese — and flavor from garlic and onion powders plus 3 kinds of fresh herbs.

With 120 calories per serving, Veggie Casserole can help you fend off extra pounds that increase risk for cancer and other diseases. Make it a regular feature in New Year’s plans to lose extra pounds from the holidays, to “go meatless” more often or just because it’s easy to prepare and tastes so good. For more cancer-fighting recipes, visit AICR’s Test Kitchen. Click here to subscribe to weekly Health-e-Recipes.