Tag Archives: olive oil

Go Mediterranean

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A truly Mediterranean-style dish, this week’s Health-e-Recipe for Tilapia with Warm Tomato Salsa uses a variety of cancer-fighting ingredients.

Extra virgin olive oil not only tastes better than the regular kind, it also contains the most healthful phytochemicals. The difference is in the processing: fresher olives, a moderate temperature and no solvents, seeds or other components, as required by the International Olive Oil Council.

Onion and garlic provide a rich undertone of flavor, not to mention potent phytochemicals. Fresh tomatoes are used in this recipe for their texture and because they’re becoming abundant in vegetable gardens right around now. You may want to pick some super-fresh ones up at your local fresh produce stand or farmers’ market.

Also from the Mediterranean region are strongly flavored Greek olives and capers — just a little bit goes a long way because they are salty. The light tilapia fish contrasts well with all of these ingredients — it’s both affordable and eco-smart. Finish off your meal with some juicy grapes or a citrusy fruit salad to keep the Mediterranean theme.

Eating more healthful fish with its healthy omega-3 fats is easy in the summer and a wise way to cut back on red meat for lower cancer risk. For more delicious healthy recipes, visit the AICR Test Kitchen. Click here to subscribe to weekly Health-e-Recipes.

Photo copyright credit: fotolia


Garden Veggie Gusto

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A quick and easy way to eat a heaping helping of veggies is to make this week’s Health-e-Recipe for Veggies Extraordinaire. It may have a vintage name, but in truth it contains current enlightened preparation techniques — cooked in a modest amount of healthful olive oil, with minimally processed flavorings like grape juice, lemon juice and oregano.

Some of summer’s tastiest garden produce are featured:  broccoli, eggplant, onions and tomatoes, with ballast added from potatoes and carrots, as well as mushrooms. Every veggie contains cancer-fighting phytochemicals, vitamins and fiber. It’s a one-pot dish that will have you wanting seconds. Serve it over brown rice or with a hunk of whole-grain bread for a satisfying meal.

For more tasty cancer-fighting one-pot meals, check out our free recipe booklet from the New American Plate series; or visit AICR’s Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.

Photo: Copyright fotolia


A Real Chicken Salad

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Our version of Chicken Salad in today’s Health-e-Recipe is fresher and healthier than the bland, high-fat sandwich filling that usually comes to mind. Using home-cooked chicken breast meat AICR’s version adds cholesterol-lowering olive oil (a source of antioxidants), plus lemon juice, oregano (one of the highest-phytochemical herbs) and capers — another source of healthful compounds.

With tomatoes, olives and green beans, this Mediterranean-style chicken salad is served on a bed of crisp Romaine lettuce and topped with parsley. It’s a delicious springtime lunch dish you’ll want to make again and again — especially if you’re looking for alternatives to red meat and packaged, processed lunchmeats that are associated with higher colon and bladder cancer risk.

For more satisfying, healthy salad entrees and other cancer-fighting recipes, visit AICR’s Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.