Tag Archives: Phytochemicals

Easy, Cheap and Delicious

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spanish omeletGood for breakfast, lunch or dinner, our Health-e-Recipe for an aromatic Herbed Spanish Omelet puts Spanish flair on your table.

White potatoes have an unfavorable reputation as a starchy vegetable. But they can be part of a healthy diet when you eat them in moderation and when they’re not highly processed with lots of added fat and salt (like French fries or chips). A medium-sized potato provides good amounts of potassium, folate and some vitamin C with only 130 calories.

You’ll get cancer-preventive phytochemicals called organosulfides from this dish’s garlic, onion and chives, plus more phytos from the parsley and basil. Serve it up with a salad of baby greens tossed with vinaigrette, plus a slice of whole-wheat toast, and you have an inexpensive springtime meal that fits right in with National Public Health Week.

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Cancer-Fightin’ Irish Stew

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american-irish-stew 2Meat and potatoes can fit into a cancer-preventive diet, as our Health-e-Recipe for American Irish Stew attests. The secret is in the healthy ingredients we’ve added to yield AICR’s New American Plate proportions of 1/3 lean animal protein to 2/3 plant foods (vegetables, in this case).

By keeping the portions of lean stew meat on the lighter side, there’s more room for the cancer-preventive garlic, onions, carrots, parsnips and leeks. And although white potatoes are over-consumed in this country, usually as French fries, adding some unprocessed potatoes to this dish is a healthy way to honor the Irish cooking tradition that inspired it. Parsley and rosemary infuse this hearty stew with even more phytochemicals and an appropriate touch of green.

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Fiber-Filled Vegetable Soup

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Minestrone_161 KBPerfect for Cancer Prevention Month, our excellent Health-e-Recipe for Very Vegetable Minestrone is teeming with anti-cancer compounds from seven vegetables and two kinds of beans, plus barley, fresh herbs and garlic.

We hear a lot about eating fewer unhealthy foods for better health, but this soup invites you to eat more cancer-fighting foods. AICR’s expert report recommends eating more of a variety of vegetables, fruits, whole grains and legumes such as beans to reduce cancer risk.

Why? Each kind of plant food in this dish provides vitamins and phytochemicals that work together like a safety net to protect your cells from damage that may lead to cancer. Vegetables, beans and whole grains like barley also contain lots of fiber. One serving of this Minestrone contains a whopping 13 grams of fiber per serving. That’s not only great for cancer prevention – it contributes to heart health and diabetes prevention, too.

So spoon up some steaming Vegetable Minestrone to fortify your health. For more delicious cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.