Easy healthy dinner tonight – crispy walnut tilapia

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Enjoy the same crispiness of fried fish with a fresh, healthy twist by baking tilapia coated in crushed walnuts and whole wheat bread crumbs. This recipe only takes 20-25 minutes to make from start to finish, so it’s perfect for an easy weekday dinner.

Walnuts add crunch, flavor and extra nutrients to this tilapia recipe. Walnuts are one of AICR’s Foods that Fight Cancer due to their high levels of polyphenols, which are phytochemicals that have antioxidant properties. In addition to their cancer-protective properties, walnuts are rich in heart-healthy omega-3 fatty acids and other important nutrients including copper and manganese.

Tilapia is also the perfect fish to serve coated and baked due to it’s mild flavor and flaky texture. Tilapia is rich in protein while being lower in calories than most other fish due to it’s lower fat content (compared to fattier fish, such as salmon). Read more… “Easy healthy dinner tonight – crispy walnut tilapia”

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    Eating Your (Cancer-Protective) Pizza, and Tomatoes Too

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    If you’re like the average American, you’re getting about a third of your tomatoes from pizza when you eat out, according to a USDA survey. That’s a big deal, because almost a quarter of the vegetables we eat come from tomatoes and its many forms, including spaghetti sauces and ketchup, says the USDA’s Economic Research Services report.

    We here at AICR love tomatoes, they provide fiber, vitamin C and lycopene. And AICR research suggests that foods containing lycopene lower risk for prostate cancerthr-americas-tomato-consumption

    There are a lot of ways to enjoy a tomato, we’ve got 13 of them right here. And because pizza is clearly a favorite, Alice Bender, MS, RDN, gives a few ways to order and make healthier pizza.

    1. Order extra veggies, whether its tomato slices or spinach, basil, garlic, peppers and onions. Skip the meat and extra cheese.

    2.  Go for a pizza with a thin crust, then get double sauce and a few dollops of fresh mozzarella. Complete your meal with a salad loaded with colorful veggies.

    3.  Involve the whole family with a make your own pizza night. Use this recipe – Grilled Pizza with Grilled Vegetables – as a starting point for putting together a healthy and delicious pizza.

    The USDA analysis also says that we’re only eating about 1.5 cups of vegetables per day — government guidelines recommend two to three daily cups. From the tomatoes, about three quarters of that comes from sauces, whether eating out or at home. The government recommends 2 to 3 cups of vegetables a day, which also reduces risk of many cancers.

    Have some delicious tomatoes ideas? Please share.

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