Tag Archives: Health-e-Recipe

For Mom: Sweet, Light and Low-Calorie Kisses

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baci-di-dama copyAs 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!

For more delicious cancer-preventing recipes, visit the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.

 

 

 

 

 

 

 

A Kid-Pleasing, Crowd-Pleasing Salad

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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.Colorful Southwest Bean Salad2 cropped DSC_9928 copy 3

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 HealthMHL mom and kid cropped brushed smy 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.

Visit the AICR Test Kitchen for more cancer-fighting recipes. Subscribe to our weekly Health-e-Recipe.

A Whole Lot of Veggies Going On

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small ten-vegetable-soupIt’s National Garden Month and what better way to celebrate than trying our Health-e-Recipe for Ten Vegetable Soup. Chunky and filled with satisfying fiber, this soup brings you a wealth of cancer-fighting phytochemicals.

At 70 calories a serving, you can savor this tasty combination of cabbage, cauliflower, carrots, potato, onion, leeks, celery, tomatoes and Swiss chard. Parsley and thyme also offer health-boosting compounds, as does red pepper. In fact, every ingredient has cancer protection to offer.

Eaten together, the different set of phytochemicals in each kind of vegetable reinforces the health benefits of the other veggies. That’s why AICR recommends eating a wide variety of plant foods — including vegetables, fruits, whole grains and beans — for the majority of your diet (2/3 or more of your plate at each meal, or bowl in this case) to get important phytochemicals plus vitamins, minerals and fiber.

Add a piece of whole-wheat bread or some brown rice to your plate, plus some low-fat healthy protein (maybe Greek yogurt and fresh fruit for dessert?) and you have a complete and very healthy meal.

The AICR Test Kitchen offers more delicious cancer-preventive recipes. Subscribe to our weekly Health-e-Recipes.