Good Food/Good Health
Week of April 18, 2005

Vegetables Steal The Show

from the
American Institute for Cancer Research

Brilliant colors and rich flavor and texture make a convincing culinary argument for changing the proportion of food on the American plate.

In response to scientific evidence on the health-protective features of plant-based foods, the American Institute for Cancer Research (AICR) recommends the New American Plate, with savvier proportions than the old plate: two-thirds (or more) vegetables, fruits, whole grains and beans and one third (or less) animal protein.

A recipe for shrimp curry with asparagus and snap peas, for example, showcases vegetables and seasonings, while the shrimp take a supportive role. It is one of the recipes in The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life, recently published by the University of California Press. This new cookbook helps cooks maximize color, flavor and texture while helping to prevent cancer, heart disease, stroke and other chronic illnesses.

AICR developed the New American Plate in response to studies showing that chronic illness can be dramatically affected by diet. AICR and its British affiliate, the World Cancer Research Fund, commissioned an international panel of scientists to review more than 4,500 research studies. They found that between 30 and 40 percent of all cancer cases could be prevented by eating a healthy diet high in vegetables, fruits, whole grains and beans, maintaining a healthy weight and being physically active.

Only plant-based foods offer the thousands of phytochemicals natural substances found in vegetables, fruits, whole grains, beans and nuts that offer powerful health protection. They help the body repair itself, perform preventive maintenance on DNA, keep cells dividing smoothly and render potentially harmful compounds inert before they can do harm.

Fresh asparagus, snap peas and red pepper, along with curry powder, ginger and garlic, make a flavorful combination that complements the shrimp in this dish. Try it on top of steamed brown rice for a healthful and flavorful meal.

Shrimp Curry with Asparagus and Snap Peas
(from The New American Plate Cookbook)

In a small bowl, combine cornstarch, curry powder and sugar. Mix in soy sauce, then broth. Set aside.

Heat a heavy skillet over high heat, add 1 tsp. oil and heat until hot. Add asparagus, pepper, peas, ginger and garlic. Stir-fry until vegetables are tender but still crisp. Transfer mixture with a slotted spoon to a plate.

Heat remaining oil in pan. Add shrimp and stir-fry until pink, about 1 minute. Stir in vegetables. Stir sauce, then pour into skillet. Bring to a boil, reduce heat and simmer until shrimp are opaque in the center, about 2 to 3 minutes. Serve immediately.

Makes 4 servings. Per serving: 167 calories, 5 g. total fat (less than 1 g. saturated fat), 10 g. carbohydrates, 20 g. protein, 2 g. dietary fiber, 277 mg. sodium.