Both of these cruciferous family vegetables are well known for their cancer-fighting compounds, especially isothiocyanates and indoles. And broccoli and cauliflower are even more protective in this dish, which also uses bell peppers, onion, garlic and oregano. That’s because each ingredient offers its own set of cancer-preventive phytochemicals, which reinforce the others. Eating a wide variety of vegetables improves the odds of reaping their health benefits.
Quinoa is a whole grain that may rank highest in protein content, providing 8 grams per cup. Along with the vegetables, it also contains cancer-fighting fiber. To add protein but keep it light, serve this dish with some diced chicken breast or baked fish.
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Onions, ginger, garlic, cumin and Indian spice mix (“masala”) give these lentils more of the protective phytochemicals found in al plant foods, plus a spicy fragrance that stimulates the appetite. Lentils also contain protein, and dal is a dish eaten daily in India.
Although red lentils are called for in this recipe, you can opt for green lentils instead. Lentils don’t need soaking and can be cooked either to a liquid consistency of soup or simmered longer until they become thick enough to eat as a dip with whole-wheat pita bread. Creamy, cool yogurt and chopped cucumber balance the spices in the lentils. It only takes 30 minutes to prepare this tasty, nutritious dish.
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Last week I wrote about the importance of eating vegetables and fruit for health and cancer prevention. It’s the peak of summer garden produce now – a great time to load your plate with delicious, fresh and seasonal veggies and fruit.
If you’re a gardener, friends with a gardener, or a member of a CSA (Community Supported Agriculture), that means there’s a good chance you have a kitchen full of zucchini and summer squash.
You’ll benefit from your these foods’ vitamins, minerals and cancer protective phytochemicals, but also get the bonus of filling up on low calorie and fiber-packed dishes. AICR’s expert report and continuous updates found that non-starchy vegetables, like summer squash, lower risk for cancers of the esophagus, stomach, mouth, pharynx and larynx.
After you’ve steamed, stir-fried and made zucchini bread, you may be wondering what else you can do with these summer staples. Here are some of AICR’s tested recipes to help you use that bounty in a healthy and delicious way: Continue reading →