Beans have always come in handy when animal proteins were scarce; now they can stand in for red meat when you’re trying to cut back to eating no more than 3 ounces of lean red meat per day, as AICR recommends for lower cancer risk.
For a warming and satisfying meal, look no further than our Health-e-Recipe for Sweet Potato Bean Soup. Almost a stew, This rich-tasting soup is based on a rich low-sodium chicken broth enhanced with tomato paste, a product high in the protective phytochemical lycopene.
Simmered with nutritious onions and celery, chopped sweet potato chunks add plenty of the cancer-preventive phytochemical beta-carotene (also present in other orange vegetables and fruits, like carrots). Continue reading →
The forecast for a chilly, November weekend got me excited to try out AICR’s new recipe for porchetta-style roasted turkey breast. I’ve never cooked a whole turkey, so starting with just the breast seemed more manageable than an entire bird. Since the turkey takes several hours to roast, I knew it would be the perfect way to warm my apartment and fill it with scents from two of my favorite herbs—rosemary and sage. These herbs are also packed full of cancer-protective flavonoids and phenolic acids.
Porchetta is a traditional Italian roast pork dish that is stuffed with garlic, salt, rosemary, sage, fennel, and other herbs (such as coriander or red pepper flakes). The pork cut is generally high in fat (e.g. pork belly) with a crispy skin and very salty seasoning. I love that this recipe keeps all the flavorful spices found in traditional porchetta, but instead can be enjoyed with a lean turkey breast and less sodium. The skin still crisps up nicely and the broth keeps the turkey juicy.
We talk a lot about food and eating here because research shows it matters for cancer prevention. Now a study that quantifies the benefits of home cooking finds that if you frequently cook dinner at home you’re more likely to eat fewer calories, both at home and eating out, compared to those who seldom cook.
People who cooked dinner the most, at least six nights a week, were eating 137 fewer calories per day on average compared to those cooking dinner only once a week or not at all.
Study authors used data from almost 9,600 adult participants of the government National Health and Nutrition Examination Survey. Participants answered questions about how many times they cooked during the past week and what they ate during the past 24 hours, along with questions such as about dieting.
The more people cooked, the less calories they ate. In 8% of adults’ homes, someone was cooking dinner once or less a week. These people were eating on average 2,301 calories a day. Almost half of households – 48% – were cooking dinner six to seven times a Continue reading →