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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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.
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Ring in the New Year with a mouth-watering party dip that’s healthy, too. This week’s Health-e-Recipe for Roasted Red Pepper and Eggplant Spread is simple to make and full of cancer-fighting ingredients.
Garlic, a powerful cancer-fighting food, permeates this mixture of bell peppers and eggplant. Sweet red and orange bell peppers have plenty of vitamins C and A. Luscious eggplant, a botanical relative of peppers, has some fiber and is low in calories. It’s a staple in Mediterranean cooking.
Olive oil, a healthful plant food, contains monounsaturated fat. The extra-virgin variety tastes best and has more phytochemicals than more highly processed versions.
So enjoy this low-calorie dip in good health! For more delicious holiday recipes that fight cancer, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.
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