Beans have always come in handy when animal proteins were scarce; now they can stand in for red meat when you’re trying to cut back to eating no more than 3 ounces of lean red meat per day, as AICR recommends for lower cancer risk.
For a warming and satisfying meal, look no further than our Health-e-Recipe for Sweet Potato Bean Soup. Almost a stew, This rich-tasting soup is based on a rich low-sodium chicken broth enhanced with tomato paste, a product high in the protective phytochemical lycopene.
Simmered with nutritious onions and celery, chopped sweet potato chunks add plenty of the cancer-preventive phytochemical beta-carotene (also present in other orange vegetables and fruits, like carrots). Continue reading →
We, at AICR know how tough it is to follow our recommendations on the road – whether for vacation or work related conferences. At our research conference last week we want our attendees to be able to live the message, so we work hard to make sure they get delicious, beautiful and cancer-fighting meals.
Black Bean & Barley Salad for Day 2 lunch
Months before the conference we begin working closely with the hotel chef talking about our recommendations, recipes and research-based New American Plate. The chef had no trouble embracing our basic food guidelines:
Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
Limit the amount of red meats (such as beef, pork and lamb) you eat and avoid processed meats.
Limit consumption of salty foods and foods processed with salt (sodium).
Flavor-filled chocolate and lemon mini-tarts.
Our specifications also include vegetarian options, modest portions of whole grains, and light and small desserts. Continue reading →
Crunchy, cool and cancer-preventive, our Health-e-Recipe for Cool Cauliflower Salad is low in calories and abundant with flavor.
Just because cauliflower is white and not green, like its cruciferous relative broccoli, doesn’t mean it’s lacking in powerful phytochemicals that may help ward off cancer. Along with cauliflower and broccoli, cruciferous vegetables include cabbage, Brussels sprouts, turnips, kale, collard greens, radishes, parsley and watercress.
At 50 calories a serving, this tasty salad can also be a heartily portioned snack. Vegetables are naturally low in calorie density and high in fiber and water. That means they fill you up for not too many calories, compared to equal amounts of high calorie-dense foods that have lots of fat and sugar. That’s why eating a mostly plant-based diet of minimally processed foods can help keep off extra pounds while giving you protection from plenty of cancer-fighting phytochemicals.
Find more delicious cancer-fighting recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.