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.
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 Healthy 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.
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While you revel in green things outdoors, put some green inside you, too. This week’s Health-e-Recipe for Simple Leafy Green Saute is so tasty that greens I once found a little scary (like giant chard leaves) have become edible things of beauty.
Greens are an amazing font of cancer-fighting phytochemicals. Kale, collard greens, Swiss chard, mustard greens and watercress all belong to the cruciferous family that broccoli comes from. And most of them are easy on a budget, too.
This recipe tells you how to preparing them well so you can enjoy them with gusto. All it takes is a simple mix of garlic and onion plus extra-virgin olive oil (which tends to taste better than regular). In a covered pan, your greens absorb those delicious flavors as they cook for only 6-10 minutes. That’s enough time to tame their strong taste. With just a pinch of salt stirred in, the result is divine.
You can use our suggestions for pairing these greens with eggs, broth, whole-grain pasta or chickpeas. Or just mix in a tablespoon of finely chopped walnuts or dried cranberries.
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(Photo copyright fotolia.)
Celebrate Valentine’s Day with the deep red of beets in this week’s Health-e-Recipe for Spinach Salad with Creamy Beet Dressing. The velvety texture and sweet taste of beets is a natural companion to baby spinach leaves in this cancer-fighting dish.
Beets are a root vegetable that is popular canned, although fresh beets will win your heart once you’ve tasted them. Their red juice can stain your hands, so when handling and cutting them, slip your hands into plastic bags and you won’t have that problem. (In fact, the beautiful magenta of their juice can really add color to dressings that use low-fat plain yogurt.)
In this salad, we also feature fresh green beans, endive and sweet onion to make it even more interesting. Tossed with a dressing where tangy Dijon mustard and apple cider combine with olive oil and flavorful fat-free broth, this salad is one you’ll truly love.
For more delicious cancer-preventive recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.