You’ll find curries in Indian restaurants and noodles in Chinese restaurants, but you may not find curried noodles unless there’s a Malaysian place in your neighborhood. If not, we offer AICR’s healthy version of Singapore Noodles, a dish that blends Chinese, Indian and Malay influences in a cancer-fighting dish using whole-grain brown rice noodles.
Like Singapore, an island nation that grew up as a multicultural trading post in the Southeast Asia next door to Indonesia, Singapore Noodles is a mixture of diverse ingredients. Vegetables, rice vermicelli, shrimp, egg and chicken are sautéed with curry powder. Curry itself is yet another mixture of spices ranging from ginger and turmeric to pepper and cardamom. In this recipe, we add a little more turmeric, a mild-tasting spice that is related to ginger. Both are anti-inflammatory spices that studies indicate may help to reduce cancer risk.
The health-protecting spicy red onion, bell peppers, scallions and cabbage are commonly used in Singapore Noodles. Adding egg to stir-fries is also a feature of Malaysian and Indonesian cooking. To include the egg’s bit of saturated fat, we’ve changed the traditional bits of pork (a red meat) in this dish to chicken or turkey breast and used a few small shrimp to produce an authentic flavor. A touch of sesame oil at the end makes it perfect and still lower in fat than you’d find this dish to be in most restaurants.
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One of our latest recipes, Chickpea and Butternut Squash Fritters, is a restaurant-quality vegetarian dish that uses a unique combination of healthy cancer-preventive ingredients.
A lot of people are familiar with chickpeas in the deep-fried chickpea balls called falafels. But they are usually high in fat and calories. Chickpeas themselves are naturally low in fat; nutty and buttery-tasting. Like all legumes, they provide protein, vitamins, fiber and minerals that make them a staple in dishes ranging from Indian channa masala to Middle Eastern hummus.
Butternut squash is also rich in fiber as well as the antioxidant phytochemical beta-carotene, another cancer-preventive compound. The other ingredients – green onions, garlic, sage, cumin and red pepper flakes – taste great with the nutty chickpeas and subtly sweet squash and offer their own phytochemicals. Add the egg and whole-wheat flour and you get perfect fritters. Read more… “Upgrade Your Falafel with Vegetarian Main Dish”
For cold weather, a hot drink like our Ginger and Turmeric Hot Cider warms you up fast. Its combination of ginger and turmeric add cancer-preventive compounds to the cider’s phytochemicals for a naturally sweet drink that is at once spicy and soothing.
Turmeric is the spice that gives curry powder its yellow color. By itself, dried ground turmeric doesn’t taste very strong and has a slightly peppery, earthy quality. But its health-protective qualities that are similar to ginger’s. Both are roots that contain compounds found in research studies to have antioxidants and anti-inflammatory properties that protect cells against damage linked to cancer.
The color of turmeric comes from the phytochemical curcumin. The spice was used as a yellowing dye since 600 BCE, according to archeological finds in Assyria. It was less expensive than saffron, and has traditionally been used in India to color the rice served at weddings, a cosmetic, a skin tonic and as a folk remedy for stomach and liver ailments.
If you can find fresh turmeric root at an Asian or health food market, try it in this recipe; if not, just use ¼ teaspoon of dried turmeric for each serving of cider. A dash of ground turmeric can also be added to brown rice while it cooks to make the color more appealing, as well as stirred into lentil, green pea or tomato soup to enhance flavor. Hummus dip, salad dressing and stir-fries are other tasty places for turmeric.
Ginger gives a spicy zing to winter dishes. It not only adds a kick to cider, but minced fresh ginger is a key ingredient for Asian-style stir-fries and garlic sauces and tastes great in baked fruit recipes like apple crisp or fruit compote. Most grocery stores carry fresh ginger root – a little bit gives you a lot of flavor, much more than dried ground ginger.
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