Tag Archives: New American Plate

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.

Cancer Prevention: Looking Back, Looking Forward

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It’s National Cancer Prevention Month and we’re taking the opportunity to mark AICR’s 30th Anniversary.

In our February eNews, we look back at what we’ve learned and forward to where the research is going. We’ve come a long way in the past 30 years in understanding how diet, weight and physical activity affect cancer risk and survivorship – but we still have much more to learn. Here’s a look at some things we know and what may be down the road:

1.  What we eat makes a difference.

Diet recommendations to lower cancer risk have evolved, as for many chronic diseases, from a focus on single nutrients or food components to overall eating patterns and whole foods. Continue reading →

Yummy Beans Help with Resolutions

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January 10 2012 blog Basic Caribbean Black BeansGood for your health and your budget, this week’s Health-e-Recipe for Basic Caribbean Black Beans is also great tasting. Beans are ideal sources of cancer-fighting fiber and the B vitamin folate. They also supply inexpensive protein so you can cut back on red meat for lower cancer risk, as AICR recommends.

Simply sautée onions, peppers and garlic in olive oil – they’re all cancer-fighting ingredients that contain plenty of phytochemicals to protect your body’s cells. Adding tomatoes brings the specific compound, lycopene to the mix. (FYI, canned tomatoes contain more of this compound than fresh tomatoes). Lycopene has shown evidence of protection against prostate cancer in research studies.

Black beans are the protein source in this recipe, making it a balanced entrée. Usually, AICR advises rinsing and draining canned beans to reduce salt content – but here, buying no-salt-added beans lets you keep the liquid in your dish.

Seasoned just right with phytochemical-rich cumin, oregano and sage, plus a little hot cayenne pepper if you like and cilantro as garnish, your Basic Caribbean Black Beans keep the fat and calories low. Round out this dish with brown rice and a green salad dressed with a light vinaigrette.

For more cancer-fighting recipes that put hearty beans in your diet, download our free brochure, Beans & Whole Grains on the New American Plate. Click here to subscribe to our weekly Healthy-e-Recipes.

photo copyright: Bigstock