Quinoa is a whole grain that looks like tiny curlicues. It’s rich in fiber (5 grams per cup, cooked) and unusually high in protein (8 grams per cup). This recipe tells you how to bring out quinoa’s toasty flavor, then combine it with apple chunks and bright red sweet-tart pomegranate seeds. Both contain plant compounds that may help protect against cancer.
Tossing fresh green cilantro, mint, parsley and scallions into this salad gives it a Mediterranean character along with more cancer-fighting phytochemicals. Orange and lemon juice top off the tangy taste of this unusual dish.
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Using unsweetened frozen raspberries and strawberries keeps this dessert low in calories. That way, you can control the sweetness by adding only the small amount the recipe calls for. Ditto for the light cream.
Berries are powerhouses of cancer-preventive phytochemicals. AICR grantees and other researchers are continuing to find polyphenols and other health-boosting compounds in all kinds of berries. This holiday season, fill your plate with a variety of berries and other plant foods — vegetables, whole grains, beans, nuts and seasonings — to get the most cancer protection and keep calories low.
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Roasting root vegetables brings out their sweetness without adding sugar. Our Health-e-Recipe for Roasted Root Vegetable Salad is an attractive holiday side dish that’s filling, low-calorie and cancer-fighting, too.
This easy recipe requires nothing more than cutting and peeling a few colorful root vegetables: sweet and white potato, carrot, onion, celery and beet. Their protective phytochemicals reinforce each other to protect you from cancer while adding beautiful hues to your plate.
While they roast, mix up our delicious Mediterranean dressing. Healthy mustard, balsamic vinegar, lemon juice, mustard, parsley, cilantro and walnuts are whisked into extra virgin olive oil. A crumble of feta cheese on top of this salad provides a delicious contrasting taste.
Serve at room temperature or chilled. You can even put it on a bed of mixed leafy greens to get more fiber and phytochemicals. Add a whole grain and some lean protein for a complete meal. Find more delicious, cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.