Tag Archives: From the AICR Test Kitchen

Score Big with Veggie Turnovers

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Turnovers are a popular treat in cultures worldwide, from Latin American empanadas to Indian samosas. This week, our winning Health-e-Recipe for Veggie Turnovers with Tomato Sauce celebrates the Superbowl with a version that’s tasty and healthy.

Our filling contains the cancer-fighting antioxidant beta-carotene from carrots and butternut squash, plus other compounds from the onion, parsnip, peas and parsley. The tomato sauce adds some lycopene, another phytochemical abundant in processed tomato products.

Wrapped in a whole-wheat dough, each turnover provides 2 grams of fiber and only 204 calories. Most pie crusts are very high in fat, but ours is carefully devised to have just enough butter to work yet keep the saturated fat content to just 2 grams per serving (and 11 grams total fat).

You can double or triple this recipe for a larger crowd – they’re sure to be cheered! For more healthy appetizer recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipe.


Savor Spiced Baked Fish

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If you’re eating more fish and less red meat, you’re doing good things for your health — especially if you’re not frying your fish. This week’s Health-e-Recipe for Moroccan Baked Tilapia gives you an easy, low-fat and low-cost fish dish.

Tilapia does not have as much omega-3 fat as salmon or tuna, but it is a protein source that is very low in calories and fat. Studies on populations that eat a Mediterranean Diet show that eating fish frequently – along with plenty of cancer-fighting vegetables, fruits, whole grains and beans – is a health-protective way to eat.

And Morocco is a Mediterranean country. Its cuisine features sweet-hot spices – in this recipe, sweet paprika and a pinch of cayenne pepper mixed with dusky cumin. Serve this fish dish with our recipe for Marinated Peppers and Zucchini with Almonds, steamed spinach and a whole grain.

For more delicious cancer-fighting recipes, visit the AICR Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.


Fill Up on Fiber: Vegetable Stew

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Adding fiber-rich foods to your diet is a good way to help meet your weight-loss goals and add cancer protection to your plate. This week’s Health-e-Recipe for Vegetable Stew combines a medley of hearty vegetables with brown rice in a delicious one-pot stew.

Carrots and zucchini, sautéed together with tomatoes provide vitamins A, C and K and are rich in carotenoids that may help lower risk for cancers of the mouth, pharynx, larynx and lung. Foods containing the compound beta-carotene (like carrots) may also help protect against esophageal cancer. Research has also found that lycopene, a compound found in tomatoes, could provide protection against prostate cancer.

AICR/WCRF’s latest Continuous Update Report concluded that there was convincing evidence that dietary fiber protects against colorectal cancer. Emerging research also suggests a possible link between fiber and breast cancer prevention.

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