Chow Down on Soups to Fill Up on Nutrients

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beans With chillier weather nipping at our heels , this week’s AICR Health-e-Recipe, Three Bean Soup , is a nourishing, stick-to-your-ribs way to keep calories low while enjoying a helping of dietary fiber (about 1/4 of the day’s recommended amount) for lower cancer risk. Check out AICR’s newly updated brochure, The Facts about Fiber, for the whole scoop.

Thanks to the protein in the beans, you serve this soup as a hearty one-pot-meal (alongside a hunk of whole-grain bread).  Get creative by trying different bean combinations — navy, pinto and lima beans? Yum!

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Marvelous Mushrooms

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From button and cremini to Chinese “cloud ears” and portabellos, mushrooms  come in all shapes and flavors. They are used often as a meat substitute when cooked because of thFD002153_47eir sFD002152_47atisfying taste and texture — as in grilled portabello sandwiches that stand in for burgers on many restaurant menus. But they’re easy to prepare and enjoy at home: This week’s AICR Health-e-Recipe pairs warm, savory mushrooms with dark greens, garlic and shallot — all found to have high amounts of phytochemicals and fiber for cancer prevention. Mushrooms themselves are being studied for potential cancer-fighting compounds. Fit them into your meals with whole grains like barley or in a delicious crostini appetizer for guests this holiday season.

Bountiful Beans

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Today’s AICR Health-e-Recipe helps you fill up, not fill out.

Three-Bean Chili uses beans to satisfy your appetite while adding cancer-fighting folate (a B vitamin), fiber and plant-based protein to your meal. Kids love ’em, they come in many colors and they’re used in almost every kind of cuisine . Beans dry mixed

And they’re cheap! Soak your own dried beans or empty a can into a colander, rinse and drain them. Then toss them into hot dishes, cold salads, or blend them with some salsa for a delicious, healthy dip.

Check AICR’s Test Kitchen for more bean recipes, or order our free brochure, Beans and Whole Grains: The New American Plate, for lots more info and recipes.

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