Tag Archives: Health-e-Recipe

Tantalizing Tilapia

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Brimming with flavor, this week’s Health-e-Recipe for Tilapia with Curry and Orange Rice hits the high notes for being delicious and cancer-preventive.

Tilapia is a low-calorie, inexpensive and delicate white fish with a mild taste. To dress it up a bit, we bake it with curry powder, a spice containing yellow turmeric found in studies to help prevent inflammation, plus sweet fresh orange slices that are rich in vitamin C.

Meanwhile, the high-fiber brown rice is cooked with orange juice then mixed with scallions and crunchy toasted almonds. This yummy fish dish only needs a vegetable or two, like steamed broccoli and carrots, to give you plenty of cancer protection.

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Discover An Interesting Vegetable Stew

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Combine the squash, chickpeas, onions, raisins, olives and spices in our Mediterranean Vegetable Stew and you’ll have a fragrant ragout of cancer-fighting foods that make a complete meal.

Chickpeas (a.k.a. garbanzo beans) provide protein, along with fiber and the B vitamin folate, making this week’s Health-e-Recipe a complete one-pot meal. Their taste is a mild background for the classic spice mix of chili, cloves, cumin, cinnamon, paprika, turmeric and cardamom are featured in Middle Eastern cooking as a blend sometimes called “ras el hanout” or, in India, “garam masala.” Many of these spices have anti-inflammatory properties, studies report.

Butternut squash and carrots are rich in beta-carotene (that turns to vitamin A when digested) and adds fiber and heft. Zucchini, onions, garlic and raisins top off this Mediterranean combo. Brown rice or whole-wheat couscous are a perfect accompaniment, providing even more cancer-fighting fiber.

For more tasty cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.

 


Recipe: More Flavor Can Help You Eat Less Meat

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This week’s elegant Health-e-Recipe – Pork Tenderloin with Pomegranate Cherry Sauce – shows you how smaller servings of red meat can be totally satisfying when cooked with plenty of cancer-fighting flavors.

A lean cut of pork, tenderloin absorbs the fruity flavors of cherry and pomegranate, both rich in protective phytochemicals, in an easy-to-make sauce. Shallots, a cancer-preventive member of the onion family, plus healthful thyme and mustard are simmered together in fat-free, reduced sodium chicken broth and the pomegranate-cherry duo.

Gently cooking the meat in this sauce yields a satisfying dish that goes great with other cancer-fighting foods filling at least two-thirds of your plate, like steamed spinach, carrots and broccoli plus a whole grain like wild or brown rice. That’s the New American Plate model for your meals that AICR recommends.

For more excellent cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.