Except for skewering a couple of onions and tomatoes with cubes of meat for kabobs, the delicious possibilities of grilling a wide variety of vegetables often go unexplored. But our Health-e-Recipe for Grilled Vegetables helps you turn out plenty of terrific tasting vegetables for your summer barbecues.
Start by buying the freshest possible white and red onions, peppers, summer squash like zucchini or yellow crookneck, portobello mushrooms and asparagus you can find. (You can try eggplant and cherry tomatoes, too.) Have a mix of herbs, juice or balsamic vinegar and canola or olive oil on hand plus a basting brush ready. Get your grill heated to medium. Skewer bite-size pieces or just place halved veggies on the grate and baste, grilling for about 2 minutes on each side.
Vegetables don’t contain the saturated fats that meats do. When saturated fat drips onto a heat source during grilling, it can cause flareups of smoke and flames that contain carcinogens. So grilling vegetables using a vegetable-based oil like olive or canola is totally safe. (Ditto for firm-fleshed fruits.)
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As sweet and light as the month of May, our Health-e-Recipe for Hazelnut Meringue Kisses is a delightful way to surprise Mom for Mother’s Day while keeping calories low.
Meringues are a magical creation from egg whites beaten stiff until they hold stiff peaks, then sweetened with a little sugar, flavored with a pinch of salt and baked. This recipe adds succulent hazelnuts, which – like all nuts – have healthy, mostly monounsaturated fat, vitamins A and E and fiber that helps to reduce cancer risk. Since they are high in calories (180 calories for about 21 hazelnuts), chopping them into a fine texture is a good way to make a little go a long way.
As they bake, these Kisses emit a fabulous fragrance. Your mama will be proud!
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With only six ingredients, Health-e-Recipe for Colorful Southwestern Black Bean Salad gets high marks in all categories: it’s easy and quick to prepare, filling, healthy, cancer-preventive and delicious.
The 5 grams of cancer-fighting dietary fiber in each serving come from the vegetables and black beans, all rich in phytochemicals. A little olive oil and tomato salsa spread a piquant flavor throughout this yummy salad. Serve it in a brightly colored bowl.
Kids like it too, as proven in our supermarket taste test this Spring, where AICR staff and Super Kids Nutrition originator Melissa Halas Liang, RD (right in photo below), dished out portions to delighted children and parents as part of our Healthy Kids Today – Prevent Cancer Tomorrow campaign.
At only 125 calories per serving, you can add a half-cup of brown rice or a 6-inch whole-wheat tortilla to make it a healthy lunch. Eat another vegetable with it and have a piece of fresh fruit for dessert to round it into a meal.
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