Deliciously Healthy Holiday Recipes
This year, eNews helps you put three tantalizing plant-based dishes on your holiday table so you can keep eating for cancer prevention while celebrating. They all pass the test for excellent taste by the AICR Test Kitchen.
Ginger-Carrot Salad with Cranberries
Cleanse your palate with ginger's refreshing zing (and its protective phytochemicals) while relishing the dried cranberries, nuts and carrots in this easy sweet-tart salad.
- 1 Tbsp. freshly squeezed lemon juice
- 1/2 tsp. honey
- 1 tsp. freshly grated or finely minced fresh ginger
- 1/8 tsp. cinnamon
- Pinch of salt
- 2 cups grated or julienned carrots (can use part cabbage)
- 1/4 cup dried cranberries
- 2 Tbsp. sliced almonds or peanuts
In medium bowl, whisk together lemon juice, honey, ginger, cinnamon and salt. Toss with carrots, cabbage, if using, and cranberries. Garnish with sliced almonds or peanuts and serve.
Makes 4 servings.
Per serving: 73 calories, 2 g total fat (>1 g saturated fat), 15 g carbohydrates, 1 g protein, 2 g dietary fiber, 58 mg sodium.
Mashed Parsnips and Rutabagas with Caramelized Onions
Parsnips and rutabagas may not be the first holiday vegetables that come to mind, but give these yummy root veggies a try. Both provide vitamin C and are good sources of fiber. Parsnips are also a good source of folate and rutabagas are part of the cruciferous vegetable family, with unique phytochemicals that may help reduce cancer risk. They're delicious blended with sweet potatoes, too. Onions top off this dish.
- 1 Tbsp. canola oil
- 2 medium sweet onions, such as Vidalia or Bermuda, chopped
- 1 Tbsp. fresh chopped thyme leaves or 1 tsp. dried thyme
- Salt and freshly ground black pepper to taste
- 1 Tbsp. red wine vinegar
- 1 tsp. sugar
- 4 medium parsnips, scrubbed, peeled and cubed (about 3 cups)
- 3 small rutabagas, scrubbed, peeled to remove wax and cubed (about 3 cups)
- 1 Tbsp. prepared horseradish
- 1/2 to 3/4 cup skim milk
In large skillet, heat oil over low heat. Add onions, thyme, salt and pepper. Cook covered, stirring occasionally, until onions begin to brown, about 5 minutes. Remove lid and continue cooking, stirring occasionally, about 15 minutes more. Add vinegar and sugar to onions. Cook 2 minutes, stirring occasionally; set aside.
In vegetable steamer or medium saucepan, steam parsnips and rutabagas until tender, about 15-20 minutes. Mash using hand-held masher. Add horseradish, then milk, beginning with 1/2 cup, then adding more if necessary, to achieve desired consistency. Season with salt and pepper. Spoon caramelized onions over top and serve.
Makes 6 servings.
Per serving: 162 calories, 3 g total fat (< 1 g saturated fat), 33 g carbohydrates, 4 g protein, 7 g dietary fiber, 48 mg sodium.
Bulgur with Apples, Currants and Toasted Pecans
Treat your family to this warming, whole-grain breakfast instead of relying on high-calorie pastries or sugary cereal. Soy milk contains protective phytochemicals and gives this dish a wonderful texture.
- 1 medium unpeeled apple, minced
- 1/3 cup currants
- 1/8 tsp. cinnamon
- 1 cup dried bulgur, cooked according to package directions
- 1 cup plain soy milk, heated
- 2 Tbsp. maple syrup
- 2 Tbsp. finely chopped pecans
In small bowl, combine apple, currants and cinnamon; set aside. In medium saucepan, prepare bulgur. Spoon bulgur evenly into 4 bowls. Pour warm soy milk evenly over bulgur; drizzle with maple syrup. Spoon apple mixture evenly on top; sprinkle with pecans. Serve immediately.
Makes 4 servings.
Per serving: 230 calories, 4 g fat (< 1 g saturated fat), 45 g carbohydrates, 7 g protein, 9 g dietary fiber, 40 mg sodium.