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Guess the Hidden Veggies in These Cancer-Fighting Recipes
salad research

Hiding Your Veggies

At AICR, we’re all about plant foods. The research is clear – a diet full of vegetables, fruits, beans and whole grains can help reduce your risk of cancer. Of course veggies are great on their own, but incorporating them into dishes can help up your intake and cut your calories.

To help you and your family fit more vegetables into your day, we’re packing them into all sorts of interesting dishes.

Can you guess the cancer-fighting veggie hiding in these delicious recipes?

macaroni and cheese

What's Hiding in... Our Mac and Cheese

This macaroni and cheese has fiber, protein and only 300 calories. The hidden veggies are pureed, added into the cheese sauce and are completely undetectable.

What's your guess?

Go to the next slide to see what's hiding in this dish!

GET THE RECIPE

cauliflower

Answer: Cauliflower and Zucchini

This dish has two great non-starchy vegetables.

Both cauliflower and zucchini are excellent sources of vitamin C, which link to reduced risk of esophageal cancer.

Cauliflower, like broccoli, is a cruciferous vegetable. It also contains high amounts of folate, a B vitamin necessary for DNA production and repair. Zucchini is rich with vitamin A, and both have compounds studied for cancer prevention.

burgers

What's Hiding in... Veggie Burgers

These colorful veggie burgers will please even the most adamant carnivores. The hidden veggie pairs well with the lentil-rice base and gives necessary texture to the meatless dish.

Each delicious patty weighs in at just under 230 calories.

Take a look at the picture again and then take a guess on the vegetable inside.

GET THE RECIPE

beets

Answer: Beets

Beets contain fiber and are packed with nutrients, such as potassium and folate.

The rich pigments that give beets their vivid colors are called betalains. These phytochemicals show antioxidant activity, and are under study for their ability to reduce inflammation and lower cancer risk.

refreshing drink

What's Hiding in... Summer Refresher

This may look like pink lemonade, but don’t let it fool you — there aren’t any yellow fruits in here.

This seasonal cooler has the brisk kick of tea with the mild sweetness of juice. You won't believe you're drinking a vegetable.

So what vegetable do you think you'll be drinking?

GET THE RECIPE

rhubarb

Answer: Rhubarb

The sharp bite of rhubarb makes it an excellent complement to sweeter flavors like strawberry and orange.

High in calcium, vitamin K, and vitamin C, rhubarb also contains carotenoids such as lutein and beta-carotene.

It will keep up to three days if wrapped tightly in plastic and refrigerated.

walnut bread

What's Hiding in... Walnut Bread

Remarkably free of butter and oil, this bread contains low fat yogurt and orange juice to help keep it moist and offer a hint of tartness.

There’s actually a hidden vegetable AND a hidden fruit in this hearty loaf. Can you guess them both?

GET THE RECIPE

zucchini

Answer: Fig and Zucchini

Along with all its health benefits - see our mac and cheese - zucchini is a summer squash with excellent versatility. It’s often grated, spiraled, and masked into different recipes to add fiber and nutrients.

Fig is a delicious sweet fruit that can help cut down on added sugar in many dishes. Figs pack in fiber, along with potassium, magnesium and calcium.

pesto

What's Hiding in... Our Pesto

Pair this pesto with a simple pasta, spread on sandwiches or use as a marinade for all that summer grilling you have planned.

This pesto seems typical with its blend of olive oil, basil, cheese and pine nuts, but one small ingredient packs big nutrition.

What is that vegetable?

GET THE RECIPE

baby spinach

Answer: Spinach

Combining spinach with the fresh basil adds a rich source of vitamins A, C and K.

With their nutrients, high concentration of fiber and carotenoids, dark leafy greens, like spinach, are linked to helping protect against certain cancers.

spaghetti

What's Hiding in... Spaghetti

If you think this is pasta, look again. It’s packed with fiber and loaded with carotenoids, but it’s not a grain at all.

This recipe features a fresh tomato sauce to impart rich flavor on this unique mystery vegetable.

So what's the hidden vegetable?

GET THE RECIPE

spaghetti squash

Answer: Spaghetti Squash

Winter squash are good sources of vitamins A, C and dietary fiber. They are also rich in carotenoids, and foods containing these substances link to lower risk of mouth and other oral cancers.

Spaghetti squash is named for the thin, noodle-like strands that are created from scraping its cooked flesh.

colorful veggies

For More Information

See below for more information on fruits, vegetables and cancer prevention.

AICR's Foods that Fight Cancer™

From the AICR Test Kitchen: Veggies

AICR Blog: Healthy Recipes

Published on June 6, 2014

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