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Anti-Inflammatory Thai Melon Salad
August 6, 2008
Watermelon contains anti-inflammatory antioxidant compounds. It’s low in calories and just plain delicious! This recipe combines some unlikely ingredients to create an unforgettable taste, but if you’re not that adventurous, just add the lime juice and a little sugar.
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Lean Grilled Turkey Burgers with 5 Flavor Combos
July 30, 2008
Spicing up lean foods like these turkey burgers can help you eat less and lose weight.
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Hormone-Regulating Thai Tempeh
July 24, 2008
Tempeh is a fermented soy product with a higher concentration of hormone-regulating isoflavones than tofu or soy milk. Much of the fat in this dish comes from the medium-chain fatty acids in coconut milk. These fats are readily used in your body as energy, so they don’t pile up as fat.
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Immune-Boosting Asian Coleslaw
July 17, 2008
Raw cruciferous vegetables retain more of their immune-boosting sulforaphanes. This Asian alternative to traditional coleslaw is colorful, crunchy and keeps well.
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Heart-Healthy Spaghetti with Walnuts and Anchovies
July 10, 2008
Walnuts and anchovies provide a delectable dose of omega-3s in this light pasta dish. Serve with our Blueberry or Mediterranean salad for a complete and satisfying meal.
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Low-Fat Pork Loin with Herbs and Yams
July 2, 2008
Pork is fairly low in fat, and pork loin is easy to cook. Combine it with beta-carotene-rich yams for a balance of protein, carbohydrates, fiber and fat that will help you maintain muscle and sustain energy for hours.
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High Antioxidant Iced Pomegranate Green Tea
June 26, 2008
The combination of green tea and pomegranate juice is a refreshing and absolutely delicious way to take advantage of the potent antioxidants both contain. They are two of the best sources of powerful free radical-scavenging compounds called polyphenols.
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Low-Fat Scalloped Potatoes with Chives
June 18, 2008
Chives contain milder versions of the same sulfur compounds that give onions and garlic their cancer-fighting power. They are a very easy herb to grow outside or in a container and have beautiful edible flowers. This lower-fat version of a classic dish won’t stretch your calorie budget.
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Low-Fat Rhubarb Strawberry Parfait
June 13, 2008
Enjoy this fruit crisp topped with plain yogurt. Yogurt provides friendly bacteria that multiply in your intestines and help maintain immune function. Rhubarb and strawberries provide a sweet-sour twist to yogurt’s tang.
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Low-Fat Carrot Apple Salad
June 2, 2008
This simple, fresh, crunchy salad is a delicious way to enjoy the health benefits of carrots, apples and walnuts. Serve on a warm summer evening with your favorite grilled entrée, or anytime.
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Quick Anti-Aging Kale Saute
May 29, 2008
Leafy greens are packed with anti-aging nutrients like magnesium, antioxidants and healthy fats. This dish is a light sauté that preserves nutrients and color.
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Low-Fat Fresh Pea Soup with Mint
May 22, 2008
Sweet, creamy, minty pea soup is high in fiber and a decent source of protein. Peas help protect against high cholesterol and diabetes.
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Inflammation Fighting Cherry-yaki Chicken
May 14, 2008
Tart cherries fight inflammation throughout your body and reduce your risk for heart disease, cancer and diabetes. This baked chicken uses a cherry juice-based teriyaki sauce as a glaze for a barely-sweet, Oriental taste, with dried tart cherries added for punch.
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Low-Carb Spaghetti Squash with Ham and Walnuts
May 7, 2008
Here’s a main dish meal that substitutes spaghetti squash for pasta, which helps cut down on calories and carbs. It’s absolutely delicious! You can prepare the squash in either the oven or the microwave. Try using spaghetti squash in place of pasta in any of your favorite recipes. (If you’re not a ham eater, try smoked turkey in this recipe. It has less fat and calories than ham.)
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Muscle Building Grilled Sardines with Balsamic Tomatoes
April 30, 2008
One serving (four sardines) provides 3-4 grams of omega-3 fatty acids, which can help preserve strength in aging muscles. A fish market or upscale grocery store can order fresh sardines, which taste much different than canned sardines.
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Good-For-You Candy: Chocolate Cherry Clusters
April 27, 2008
Mix whole-grain cereal with high-antioxidant chocolate, cherries and good-fat walnuts for a healthful treat.
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High Protein Tofu and Asparagus with Sesame Dressing
April 25, 2008
Who needs meat when you can have crispy, creamy sautéed tofu with every bite? This dish is a perfect balance of carbohydrates, protein and healthy fats.
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High Antioxidant Sweet Potatoes and Coconut
April 22, 2008
High-antioxidant sweet potatoes are a must with Thanksgiving turkey, but why not enjoy them with dinner any time of year? This not-too-sweet casserole has a sure-to-please crunchy top, plus cinnamon to help control blood sugar.
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Lean Bean Chili
April 18, 2008
Muscle-building lean protein, blood-sugar regulating fiber, cancer-fighting veggies and anti-inflammatory red chili pepper make this a one-dish meal.
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Healthy Coconut Macaroons
April 9, 2008
Coconut oil and meat have been maligned as containing unhealthy saturated fat. But the special fats in coconut (called medium-chain fatty acids) are not normally stored in your body as fat and are quickly metabolized for energy.
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Cancer-Fighting Chicken with 40 Cloves of Garlic
April 3, 2008
Don’t be intimidated by the numbers. Roasting tames the bite of heart-healthy, cancer-fighting garlic. You’ll need a heavy, lidded Dutch oven or casserole pot. The roasted garlic is mashed and served on toasted French bread. This goes well with a salad and a deep red wine.
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Low-Fat Mixed Berry Clafouti
March 28, 2008
Eating berries every day can raise HDL cholesterol and lower blood pressure. Use fresh or frozen berries to make this light, satisfying dessert, which could also serve as a breakfast. Blueberries, black raspberries and cherries work especially well in this fruity custard.
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Heart Smart Roasted Red Beets with Walnut Vinaigrette
March 20, 2008
Beets are a vegetable you rarely see on menus these days. But they have plenty of health boosting benefits. Roasting beets retains blood-pressure-lowering nutrients. The walnut dressing adds antioxidant vitamin E.
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Antioxidant Blueberry Salad and Vinaigrette
March 7, 2008
This sweet and savory salad is a fresh pick-me-up for summer or winter. The blueberries contain epicatechin, an antioxidant compound that may help to preserve brain power.
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Anti-Cancer Stir-Fried Broccoli with Orange Sauce
February 27, 2008
One of broccoli's key antioxidants, sulforaphane, performs wonders in preventing cancer in animals -- slashing incidence 60% and size 75%.
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Heart Smart Flourless Chocolate Cake with Raspberry Sauce
February 18, 2008
Love your heart with chocolate, which has a positive impact on mood, blood pressure and blood vessels. The garbanzo beans in this cake make it rich and moist. It’s great for those who want to avoid wheat flour, too. The sauce seeps into the chocolate quickly. Delicious!
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High-Protein London Broil with Hunter's Sauce
February 11, 2008
Many people don’t get enough protein in their diets to maintain muscle mass as they age. We’ve gotten the idea that a fruits and veggie diet is enough. But adequate protein is essential to aging gracefully and with adequate strength! Here’s a lean, mean protein dish to make sure your muscles stay beefed up!
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Cholesterol-Lowering Oatmeal Cookies
February 5, 2008
Oatmeal cookies are good for your heart! Just remember, these treats are 100 calories a piece, so indulge only occasionally and limit your portions! The oats in this recipe provide cholesterol-lowering soluble fiber; other ingredients provide heart-healthy beta-carotene, potassium, vitamin E, magnesium and other trace minerals.
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Super Immunity Chicken Soup
January 29, 2008
Garlic, onions, fennel seed, and red and black pepper make this a warming, head-clearing soup— perfect for recovering from a cold or the flu.
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Healthy Shrimp with Lemon-Caper Sauce
January 22, 2008
Shrimp is a fast, fun and fabulous entrée. Capers have an array of health-protecting compounds, while shrimp provide healthy omega-3 fats.
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Low-Fat 15-Minute Red Pepper Soup
January 16, 2008
Packed with calcium and a variety of antioxidants in red peppers, corn and curry powder, this low-fat, healthful soup is an instant hit on chilly days.
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Quick Heart-Healthy Tomato Sauce
January 15, 2008
Tomatoes contain a number of components that help lower cholesterol and reduce your risk for heart disease, and olive oil helps you absorb them. Garlic also helps reduce cholesterol and fights colon cancer.
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Frisee with Fennel and Figs
January 9, 2008
This lively green salad can help reduce your risk for lung cancer. Frisee, a type of chicory, is slightly bitter. If it’s not available, or you don’t like the taste, you can use endive or mixed greens. Fresh fennel has a sweet, licorice-like taste. Fresh figs are worth trying to track down, but if they are unavailable, you can substitute dried figs.
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High Antioxidant Pomegranate and Banana Salad
January 3, 2008
Pomegranates are truly a superfood with high levels of three antioxidants plus vitamin C and potassium. Available fresh October through January, they are a seasonal treat you can learn to enjoy and take advantage of. Try this simple recipe as a fresh fruit dessert.
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Brain Boosting Hummus with Walnuts
December 12, 2007
Chickpeas, walnuts, olive oil, lemon juice and turmeric make this delicious dip a brain-boosting bonanza. Great for a late afternoon snack or a light lunch. It’s quick to make and keeps in the fridge for several days.
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High Antioxidant Cranberry-Orange Sauce
December 6, 2007
Lots of antioxidants in cranberries and oranges, plus less sugar and more fiber than canned jellied cranberry sauce, make this a healthy accompaniment to poultry or pork.
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Multi-Grain Stuffing with Almonds and Dried Cherries
December 6, 2007
Why stuff yourself on stuffing? This colorful, stuffing has all the flavor and half the calories of the traditional version. It goes well with turkey, chicken, ham, pork or vegetarian entrees. Nuts, cherries, and whole-grain bread cubes make more well-rounded nutritionally, too.
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High Fiber Tabbouleh
November 29, 2007
Whole grain bulgur makes this dish protective against many types of cancer, including deadly pancreatic cancer. Whole grains are also associated with a reduced risk of heart disease and diabetes. Tabbouleh is a Middle Eastern favorite that’s easy to make and satisfies your hunger with a myriad of flavors.
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High Antioxidant Sweet & Sour Veggies
November 20, 2007
Toss these root vegetables together for a real health treat. When they're scrubbed and unpeeled, they provide even more antioxidants.
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Cancer Fighting Shiitake Mushroom Medley
November 20, 2007
Cold salads can be less appealing in the fall and winter, but a colorful dish of sautéed veggies can hit the spot and help supply your daily 5-9 servings. Oriental mushrooms such as shiitakes can reduce the risk for breast cancer in older women.
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The Perfect Cup of Tea
November 12, 2007
Tea has beneficial flavonoids that can help keep bones strong and antioxidants that can help protect against cancer and, possibly, Alzheimer's disease. Here’s how to get the most flavonoids out of your brew.
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Skin Saving Orange Ambrosia
November 5, 2007
This ruby-studded dish contains vitamin C and linoleic acid--nutrients that protect the skin from the effects of aging. The red seeds are from pomegranates and impart a lively, sweet-tart flavor.
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Low-Glycemic Barley Mushroom Pilaf
October 30, 2007
This hearty, whole grain side dish combines chewy barley with earthy, meaty shiitake mushrooms and miso. Whole grains are digested slowly and don’t cause a rapid rise in insulin, which may lead to insulin resistance and excess body fat.
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Low-Fat Apple Crisp
October 23, 2007
Apple crisp is an easy and delicious way to enjoy the many health benefits of apples with a lot less fat than you’d get with apple pie.
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Autumn Pear Salad
October 17, 2007
Pears, like their rosy cousins apples, offer an array of nutrients that benefit eyes, heart and colon. For soft, juicy pears choose Bartletts. For crisp varieties, try Bosc, Anjou or Asian.
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Pinto Bean Salad
October 10, 2007
High in protein and low in fat, pinto beans also contain lots of soluble fiber, which makes them a good choice for those with sensitive blood sugar or high cholesterol. Eating 1/2 a cup of pinto beans a day can reduce cholesterol by more than 8%! Here’s a tasty way to serve these cholesterol bashing wonder beans.
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Garden Guacamole
October 5, 2007
Avocados, rich in the cholesterol-lowering monounsaturated fat oleic acid, are also a good source of the carotenoid, lutein. In this chunky version of guacamole, rich, creamy avocado is made lighter and crunchier with chopped cucumber, tomato and sweet onion.
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Honeyed Pears on Greens with Blue Cheese
September 28, 2007
Use red-skinned pears to make this salad colorful as well as nutritious. Pears are a good source of vitamin C -- and a very good source of fiber.
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Baked Rice Pudding with Cinnamon
September 20, 2007
Cinnamon and whole grains both work to slow the rise of blood sugar after eating.
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Heart-Healthy Mediterranean Salad
September 10, 2007
Every ingredient in this luscious meal-size salad helps reduce your risk of heart disease. This salad is jam-packed with healthy fats and antioxidants. Enjoy it with a glass of deep red wine.
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Healthy Corn Salad
August 31, 2007
This simple dish is an easy way to serve a surplus of sweet corn. Yellow corn and orange peppers are a good source of zeaxanthin, with 0.84 mg per serving.
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Classic Pesto Sauce
August 21, 2007
Now is the time of year to harvest basil and make pesto. Use pesto on pasta, bread, vegetables, and as a topping to broiled fish and chicken. Mix it into salad dressings, soups, dips and spreads.
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Anti-Cancer Cauliflower and Broccoli Salad
August 14, 2007
This delicious, healthy dish offers a serving each of broccoli and cauliflower, which both contain powerful disease and cancer fighting properties.
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Yellow Rice With Parsley
August 2, 2007
Turmeric gives this rice its golden color and an earthy, peppery taste. Curcumin, a component of turmeric, has been shown to support optimal brain functions. Although this dish is traditionally made with white rice, it is perfectly fine, and even healthier, made with long-grain brown rice.
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High Protein Breakfast/Lunch Wrap
July 23, 2007
To meet your protein requirements for the day, most people need to include protein in every meal. This chicken wrap has one-third of the day’s protein requirement, plus a serving of veggies.
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Watermelon Surprise Salad
July 20, 2007
This unusual and refreshing salad delivers a cool, crisp summer punch, packed with high-antioxidant watermelon and mixed greens.
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Roasted Red Pepper Soup
July 17, 2007
Red peppers provide 100 mg of vitamin C per serving, while buttermilk keeps this summery soup light and creamy without fat.
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Refreshing and Healthy Cranberry-Lime Spritzer
July 17, 2007
This pleasantly-tart drink has bacteria-fighting cranberry juice. Why drink soda?
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Seafood Curry with Rice
July 17, 2007
In addition to tasting great and being easy to prepare, the tumeric in the curry and omega-3 fats in the seafood help ease inflammation which means less painful joints.
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Whole Wheat French Toast with Strawberries
July 9, 2007
Using whole wheat bread instead of white boosts the nutritional value of this dish. Make this luscious recipe for breakfast or an easy dinner. Or serve it as a dessert after a light summer meal of grilled fish or poultry and fresh veggie salad.
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Cool Mediterranean Salad
July 9, 2007
This cool Mediterranean salad features yogurt, which helps suppress blood sugar spikes and provides immune boosters. The vegetables supply a variety of disease-fighting antioxidants.
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Low-Fat Waldorf Salad
July 2, 2007
Brightly colored red and green apples, make this salad festive and healthy. Substituting low-fat yogurt for the usual mayo brings cuts the fat of the traditional recipe.
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Brown and Wild Rice Cranberry Walnut Salad
June 26, 2007
Both wild rice and brown rice have a rich nutty flavor that complements the cranberries, walnuts and the citrus dressing. You can substitute your favorite nuts, such as almonds, pecans or pine nuts if you like.
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Low-Fat Italian Tuna and Bean Salad
June 26, 2007
Tuna adds omega-3s to this light, easily-made meal. The fiber found in beans also helps reduce high cholesterol and blood sugar.
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Skillet Low-Fat Mac and Cheese with Tomatoes
June 26, 2007
Adding veggies and using lowfat cheeses and whole wheat pasta, make this perennial favorite a guilt-free, healthy indulgence. In this recipe we used tomatoes for color, vitamin C and lycopene.
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High Antioxidant Strawberry Salad
June 20, 2007
Here's a delicious salad that is packed with antioxidants! It provides 1 serving each of vegetables and fruits that help guard against cancer. Prepare in quantities that suit your needs.
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Vegan Maple Almond Cookies
June 18, 2007
Whole wheat flour, almonds and tofu make these tasty cookies very healthy and a good source of magnesium.
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Rice That's Nutty and Nice
June 18, 2007
Wild rice, like brown rice, is whole-grain and packed with fiber. This dish is an excellent substitute for bread stuffing and white rice.
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Classic Cherry Pie with Non-Trans-Fat Crust
June 18, 2007
This classic, delicious cherry pie recipe features a non-trans-fat crust. Cherries are an excellent source of vitamin C, anthocyanins and quercetin. They have been shown in studies to help with inflammation.
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Banana Flaxseed Muffins
June 18, 2007
Enjoy these tasty, healthy muffins for breakfast or a snack. Flaxseed contains lignans, which help prevent hormone-related cancers such as breast and prostate cancer.
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Salmon on Spinach with Lemon Champagne Sauce
June 18, 2007
It's a real powerhouse combination: salmon's brain-boosting, heart-protecting omega-3 fat and spinach's antioxidants.
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Mexican Potato Soup
June 12, 2007
Quick and simple to make, this satisfying soup gives you lots of antioxidants in the potato, corn, peppers and cilantro. A little heat from the jalapeño and Tabasco helps you breathe more easily.
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Sardine Spread
June 4, 2007
This is a simple, lively, omega-3-packed snack for sardine lovers. Features 500 mg of omega-3s per serving!
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Trout with Olives Baked in Paper
May 29, 2007
Easy, elegant and healthy with fish oils and vitamin E. Get fresh wild trout if possible.
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High Antioxidant Very Berry Crisp
May 21, 2007
Lots of deeply-hued berries and whole grains make this classic dessert a healthy treat. It is high in antioxidants and fiber!
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Asian Watercress Saute
May 15, 2007
A light stir-fry maintains the texture and taste of this delicate green, which may help keep cancer at bay. Watercress, like most other greens, is high in carotenoids, iron, calcium, magnesium, zinc and quercetin. Add garlic for an immune boost.
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Low-Carb Crispy Cheese Cauliflower
May 7, 2007
Here's an easy recipe for a valuable vegetable. Cruciferous veggies (cauliflower, broccoli and cabbage) all may help fight cancer.
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Chocolate-Dipped Strawberries
May 7, 2007
Enjoy a dollop of heart-healthy flavanols by dipping fresh strawberries in dark chocolate. Choose organic strawberries to avoid the pesticides most strawberries contain.
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Golden Lentil Soup with Mint Pesto
May 4, 2007
Try a hearty soup with springtime mint. Lentils are great for your blood sugar, helping suppress rapid rises. And the mint adds a tasty surprise.
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Grilled Salmon Teriyaki
April 9, 2007
Salmon is high in omega-3 fatty acids. Here's a tasty way to get these important nutrients in your diet.
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Tuscan Style Chicken Vegetable Soup
April 9, 2007
The average can of soup contains a whopping 1,600 mg of sodium! You can cut that amount down by at least half when you make soup from scratch. You can use whatever vegetables you have on hand, but don’t forget the garlic and tomatoes. Stale, crusty Italian or French bread works best.
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Olive Oil Dressing or Marinade
April 9, 2007
Olive oil can easily be added to your diet by making fresh dressings for your salad or as tasty flavoring for steamed vegetables or as a meat marinade.
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Mixed Greens with Avocado and Citrus
April 9, 2007
Healthy fats in the avocado and olive oil aid absorption of lycopene, lutein and other antioxidants in the greens and pepper.
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Aromatic Dried Fruit Compote
April 9, 2007
A Perfect Wintry Dessert! The fruits—and tea—in this dish all contain good amounts of polyphenols, the same powerful antioxidants found in cloudy apple juice.
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Wilted Spinach with Olive Oil and Toasted Walnuts
April 9, 2007
Spinach is a great source of brain-boosting folic acid, while extra virgin olive oil and walnuts offer antioxidant vitamin E.
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Broccoli Lover's Pasta Salad
April 9, 2007
This lemony pasta salad provides one cup of broccoli and 1/4 cup of dried tomatoes per serving. Both contain lots of cancer-fighting components.
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Curried Winter Squash
December 24, 2006
Super fast, extra easy. Here's a quick way to transform plain squash into a tasty dish full of antioxidants, including curry powder's curcumin -- it's anticancer and protects your brain.
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Scallop Avocado Appetizer
November 19, 2006
One of the most popular appetizers I've ever served, this combo of low-calorie seafood and antioxidant-rich tomatoes, onions, avocado and cilantro looks and tastes great.
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Coconut Pecan Chicken
October 8, 2006
Here's a crunchy treat with lots of flavor, high protein, antioxidants in nuts and low saturated fat -- an alternative to deep-fried chicken.
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Shrimp Bisque
September 10, 2006
Shrimp is a high-protein, low-fat food. And this soup is super easy.
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Veggie Potato Salad For a Crowd
August 20, 2006
Here's a healthy potato salad high in antioxidants from colorful vegetables. The vinegar also lessens the blood-sugar boost of the potatoes.
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Corn Onion Pudding
July 30, 2006
This vegetable-dense, antioxidant-packed side dish is savory and delicious year-round. Corn is an excellent source of zeaxanthin, and onions, quercetin.
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Fiery Baked Beans
June 25, 2006
Beans pack more protein than any other plant food, plus fiber, zinc, potassium, magnesium, calcium and iron -- with plenty of antioxidants and little fat. Warning: This baked bean recipe isn't for the timid.
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Scalloped Cabbage with Fennel and Cranberries
February 19, 2006
This comfort food is anti-cancer: Cabbage and other cruciferous vegetables are linked to less risk of lung, breast, stomach and bladder cancers.
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Vegetarian Shepherd's Pie
December 18, 2005
This meatless comfort food is packed with high-antioxidant vegetables, plus curry's anti-cancer curcumin.
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Baked Chicken & Brussels Sprouts
November 20, 2005
New research says cruciferous vegetables -- cabbage and its cousins broccoli and Brussels sprouts -- may cut risk of type 2 diabetes and cancer.
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Curried Fruit Sauce
October 23, 2005
The curry powder in this treat adds a deliciously spicy flavor -- as well as disease-fighting curcumin -- to the antioxidant-packed mixed fruit.
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Tangy Mango Slaw
September 25, 2005
Here's a refreshing salad that you can feast on without fear. It's low-calorie and packed with disease-fighting antioxidants in the cabbage, onion, mango and walnuts.
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Mediterranean Potato Salad
September 4, 2005
Here's a salad with loads of disease-fighting antioxidants in the potatoes, tomatoes, onions, basil, garlic and olive oil. True, white potatoes tend to boost blood sugar, but the vinegar in this recipe helps to suppress such rises, making this a healthful salad.
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Chilled Citrus Borscht
August 14, 2005
It seems exotic, is pretty to look at and is a quick, sweet-sour way to take in the nutrients of beets -- high in folic acid and antioxidants. Serve it in clear glass bowls for added appeal.
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Quick Zesty Green Beans
July 3, 2005
Here's a change of pace: crispy stir-fried beans that are excellent as an appetizer or side dish. Green vegetables are rich in antioxidants and tied to lower risk of certain cancers.
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Baked Salmon with Coconut Crust
June 12, 2005
Many cooks are intimidated by cooking fresh fish and, as a result, miss out on the heart-healthy, brain-boosting omega-3 fatty acids in salmon. Never fear, though: This fast fish recipe is foolproof.
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Fruity Couscous Salad
May 29, 2005
The dried apricots and cranberries in this recipe up the antioxidant content of this dish. To boost flavor and nutrition, prepare the whole-grain couscous with orange juice instead of water.
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Curried Hummus
May 1, 2005
Chick peas have a very low glycemic index, which means they create steady blood sugar and are especially healthful for diabetics. Curry powder contains curcumin, an antioxidant believed to be anti-inflammatory and anti-cancer.
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Green Bean Salad with Feta
April 10, 2005
This super-green salad has lots of antioxidants, including lutein, beta carotene and vitamin C, and it's a delicious way to help you rack up the seven to nine daily servings of fruits and vegetables recommended for adults.
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Sweet & Sour Brussels Sprouts
February 20, 2005
These cabbage cousins are full of vitamin C.
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Roasted Sweet Potatoes & Onions
February 13, 2005
This delicious side dish is packed with nutrition. Sweet potatoes, onions and almonds are powerhouses of antioxidants and other nutrients -- in fact, almonds are among the most nutrient-dense foods, containing high concentrations of vitamins and minerals per calorie. Plus, olive oil and almonds contain monounsaturated fat -- the good type.
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Soy Peanut Butter
January 16, 2005
You don't need to wonder what's in the peanut butter when you make your own. This recipe, sent to me by a pair of USA WEEKEND readers, is great-tasting and health-promoting. Soybeans and peanuts help control blood sugar and contain antioxidants, as do olive oil and honey.
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Holiday Cranberry Applesauce
December 5, 2004
This spicy, bright-red applesauce boasts extra antioxidants (concentrated in the apple skins) and antibacterial activity (in the cranberry juice). As a bonus, cinnamon helps blunt sugar's ability to spike blood glucose. It's an easy alternative to traditional cranberry and apple sauces for your holiday feast.
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Cheesy Artichoke Dip
November 28, 2004
Here's an easy, lower-fat version of warm artichoke-cheese dip. In new research, artichoke hearts tested surprisingly high in antioxidant activity -- even more per cup than strawberries. Garlic and chives are high in antioxidants, too, and fat-free cottage cheese helps keep the fat and calorie counts down.
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Sweet & Sour Coleslaw
October 31, 2004
The ultimate in simplicity and refreshing taste, this coleslaw is flecked with green, red and yellow vegetables, the colors signifying the presence of antioxidants. (Cabbage is thought to have anti-cancer activity.) I like its crispy, sweet-and-sour taste, unlike that of a creamy coleslaw.
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Shrimp Salad with Key Lime Dressing
August 22, 2004
This refreshing, minty, salad takes about 10 minutes to throw together. The oranges and broccoli are rich in antioxidants, the shrimp are high in protein and low in fat, and the yogurt has protective bacteria.
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Summer Vegetarian Chili
August 1, 2004
Throw summer's fresh vegetables into a pot and stew them up for an antioxidant-packed, Southwestern-flavored treat. Black beans also have fiber, folic acid and cholesterol-lowering activity.
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Three-Cheese Green Bean Casserole
July 18, 2004
Green beans are an excellent source of vitamin C, vitamin K, manganese and carotenoids. They are also high in fiber and protein. The cheese in this recipe provides calcium and additional protein.
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Low-Fat Chicken Stir-Fry
June 27, 2004
Here's an easy way to get low-fat protein (in the chicken breast) and lots of vitamins (in the scallions, peppers and pineapple). Plus, the dab of fresh ginger soothes stomachs and fights inflammation and blood clots. At just 222 calories, this fast dish is a nutritional bargain.
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Romaine with Apple, Pecans and Blue Cheese
May 30, 2004
Eating the skin of apples provides about twice the anti-cancer activity as eating only the pulp, Cornell University studies show. That's why this recipe says not to peel the apple. You may wonder about the hefty amount of fat in each serving. Don't: 90% of it is good monounsaturated fat from avocado and pecans.
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Gingery Fish Kabobs
May 16, 2004
Men who eat fish just once a month have fewer ischemic (blocked blood vessel) strokes, says a Harvard study. For your dose, try this easy summer recipe.
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Fresh Spring Rolls with Thai Dipping Sauce
May 2, 2004
Science says: Shrimp is a good low-fat, high-protein substitute for meat and does not raise cholesterol.
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Oysters Rockefeller
April 4, 2004
Oysters are a super source of zinc, an essential mineral for immunity, wound healing, and your sense of taste and smell. Zinc also supports growth in pregnancy, childhood and adolescence.
Spinach is packed with antioxidants and nutrients that help protect vision, strengthen bones, and ward off cancer and heart disease. Older women who eat the most spinach and other greens cut their odds of breaking a hip by 30%.
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Beets with Orange & Ginger
March 14, 2004
Science says beets' anti-cancer chemicals inhibit skin, lung and liver tumors in mice. Beets also may help the heart by lowering artery-damaging homocysteine. You can use canned beets, but freshly cooked ones retain more nutrients.
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Easy Old-Fashioned Chocolate Pudding
December 1, 2003
Eat this super-rich dessert in small portions to satisfy your chocolate cravings. You'll also receive health-enhancing antioxidants from the dark chocolate.
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