Tag Archives: Phytochemicals

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.


Yummy Beans Help with Resolutions

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January 10 2012 blog Basic Caribbean Black BeansGood for your health and your budget, this week’s Health-e-Recipe for Basic Caribbean Black Beans is also great tasting. Beans are ideal sources of cancer-fighting fiber and the B vitamin folate. They also supply inexpensive protein so you can cut back on red meat for lower cancer risk, as AICR recommends.

Simply sautée onions, peppers and garlic in olive oil – they’re all cancer-fighting ingredients that contain plenty of phytochemicals to protect your body’s cells. Adding tomatoes brings the specific compound, lycopene to the mix. (FYI, canned tomatoes contain more of this compound than fresh tomatoes). Lycopene has shown evidence of protection against prostate cancer in research studies.

Black beans are the protein source in this recipe, making it a balanced entrée. Usually, AICR advises rinsing and draining canned beans to reduce salt content – but here, buying no-salt-added beans lets you keep the liquid in your dish.

Seasoned just right with phytochemical-rich cumin, oregano and sage, plus a little hot cayenne pepper if you like and cilantro as garnish, your Basic Caribbean Black Beans keep the fat and calories low. Round out this dish with brown rice and a green salad dressed with a light vinaigrette.

For more cancer-fighting recipes that put hearty beans in your diet, download our free brochure, Beans & Whole Grains on the New American Plate. Click here to subscribe to our weekly Healthy-e-Recipes.

photo copyright: Bigstock


Coffee Linked to Reduced Endometrial Cancer Risk

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Love your morning cup of Joe? There’s been a lot of research in recent years looking at the potential cancer risk benefits of drinking coffee.

One of the most recent investigations that suggest coffee may offer cancer protection focused on endometrial cancer. Published in December, researchers at the Harvard School of Public Health evaluated the evidence on coffee and endometrial cancer risk. The review looked at a total of 16 population studies with 6,628 cases of endometrial cancer.

The results are promising for coffee drinkers: the authors found a 29 percent reduced risk for developing endometrial cancer when comparing individuals who drank the most coffee compared to those who drank the least. The researchers reported an 8 percent decrease in risk for each cup of coffee consumed daily.  You can read more about the study here.

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