Tag Archives: Phytochemicals

Lentil Stew with Zing

Posted on by
Reply

lentil-stew small1Lentils are a light and delicious protein source and our Health-e-Recipe for Greek Lentil Stew makes them interesting.

Since it’s National Fresh Fruit and Vegetable Month, we’ve added yellow bell peppers, red onion, garlic and zucchini – all of which contain natural compounds that may reduce your cancer risk.  A dash of tomato paste, cinnamon and unsweetened pomegranate juice adds dimension to the basic savory quality of the lentils. A sprinkle of zingy feta cheese tops it all off.

Per cup, cooked lentils provide about 18 grams of protein, a whopping 15 grams of cancer-preventive fiber per cup and no fat, making them a very healthy substitute for meat protein, which has no fiber but does contain unhealthy saturated fat (about 7 grams for 3.5 ounces of cooked beef chuck stew meat).

During swimsuit season, this lentil stew will satisfy your appetite while keeping calories and fat low enough so you can eat it with a 200-calorie half-cup serving of brown rice and a fresh green salad with oil and balsamic vinegar dressing.

Visit the AICR Test Kitchen for more cancer-preventive recipes. Subscribe to our weekly Health-e-Recipes.

Nutrition in our Food: It’s From Eating It

Posted on by
1

http://www.dreamstime.com/stock-photography-arugula-green-bowl-image30394372Question: How many wrong ways are there to eat a plain, raw apple? Answer: None.

According to an opinion piece in this past Sunday’s New York Times, the vegetables and fruits we eat today contain a fraction of the health promoting phytonutrients found in the wild varieties of these foods. These stripped down versions, says the author, Jo Robinson, are a driving force for many chronic diseases like heart disease, type 2 diabetes and cancer.

Her conclusion: The message to eat more of our current vegetables and fruits is not enough – we must also select the “right” varieties, including blue corn, arugula (pictured) and wild foods like dandelion greens, for best health.

I love seeing the heirloom purple carrots, blue potatoes and dark red apples in farmer’s markets and even in some grocery stores. And it’s a dietitian’s dream to see people eating a wide variety of deep and colorful fruits and vegetables. Continue reading →

Stuff Healthy Peppers for Survivors’ Day

Posted on by
3

stuffed-peppers copy sm1With National Cancer Survivors’ Day on June 2, our bright Health-e-Recipe for Peppers Stuffed with Turkey and Wild Rice  is perfect to make for a special survivor in your life. You’ll have a tasty, healthy entrée plus leftovers for later meals.

Wild rice is a whole grain that goes well with low-fat ground turkey. Look for a package of turkey that says it contains 97% meat and 3% fat. Then sautée it with onions and garlic, both of which are rich in allium phytochemicals that may protect against cancer.

Our recipe adds mushrooms, sources of protective compounds called ergosterols. With spinach (rich in lutein, good for your eyesight), tomatoes (sources of vitamin C and cancer-fighting lycopene) and carrots (brimming with the antioxidant beta carotene), the stuffing is a perfect taste complement to the sweet bell peppers (good sources of vitamin C, another antioxidant).

Pop them in the oven and enjoy! For more tasty cancer-fighting entrees, visit the AICR Test Kitchen. Subscribe to our Health-e-Recipes.