When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

Whether you are a healthcare provider, a researcher, or just someone who wants to learn more about cancer prevention, we’re here to help.

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AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

January 12, 2018 | 3 minute read

Do Salads Make Sense in Winter?

Salads, although not essential for a healthy meal, do still make sense in winter! It’s an opportunity to try different ingredients than what you use in a summer salad.

Winter Salads: Rethinking Ingredients

Greens: Today’s grocery stores stock all types of lettuce year-round, so you don’t have to switch up your greens for winter. For more seasonal fun, however, try kale or the winter versions of spinach, which stand up well to hearty flavors. These greens are high in beta-carotene, lutein, and vitamin C, and spinach is a good source of the B vitamin folate that helps protect our DNA.

winter, Do Salads Make Sense in Winter?

More Veggies: You can include winter vegetables beyond the usual leafy greens. And there are plenty of options from which to choose:

● Roasted vegetables are terrific in a salad. Cook double amounts of vegetables like winter squash, onions, Brussels sprouts and mushrooms, and use the extra in a salad another day. From beta-carotene to allyl sulfur compounds and other phytochemical, each is nutritionally valuable.

● Root and bulb vegetables, such as turnips, celeriac, fennel, and carrots, run from familiar to the unexpected. Turnips, a cruciferous vegetable, contain potentially cancer-protective phytochemicals. Add to salads steamed, roasted, or grated or sliced raw.  Fennel adds a faint licorice-like flavor with its crunch, whether steamed, sautéed or sliced raw. Try roasting carrots to add a lovely depth of flavor.

winter, Do Salads Make Sense in Winter?

● Boost a winter salad with year-round staple veggies. Make thinly sliced celery and radishes more than just a garnish. Radishes are also a cruciferous vegetable, and their red color reflects their content of anthocyanin flavonoids. Low-calorie crunchy celery provides a flavonoid phytochemical called apigenin known for anti-inflammatory and anticancer properties.

Legumes: Lentils combine well with both leafy greens and roasted vegetables for a higher protein salad. And black beans, thawed frozen corn, and red pepper create a colorful southwest-inspired salad. Legumes add fiber that protects against colorectal cancer and nurture a healthy gut microbiota and are a good source of folate.

Nuts and seeds: Get your crunch from foods that provide protein, healthy types of fat and vitamin E-related tocopherol compounds. Nuts also contain polyphenol compounds which show antioxidant, anti-inflammatory, and cancer-inhibiting effects.

Fruits: Oranges (or grapefruit) segments combine with raw spinach for a classic winter salad. Pears, especially winter varieties like Green or Red Anjou, are delicious in a salad raw or briefly sautéed or broiled. Grapes, apples, and kiwifruit add color and a sweet note to winter salads.

Whole Grains: Add heartiness and boost fiber and nutrients by including some cooked whole grains. Many people love tabbouleh, the bulgur-tomato summer salad. Bring the concept to winter: Cook a double batch of quinoa, brown rice, farro, kasha, sorghum or millet, use some for a salad and save the rest for later as a side dish or casserole ingredient.

No, salads aren’t essential to a nutritious meal. You can also boost portions of vegetables and fruits in other dishes like soups, stews or casseroles. Have fun experimenting with adding vegetables to your winter favorites!

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AICR HealthTalk is by Karen Collins, MS, RDN.

Karen Collins, MS, RDN, CDN, is AICR’s Nutrition Advisor. Karen is a speaker, writer and consultant who specializes in helping people make sense of nutrition news. You can follow her blog, Smart Bytes®, through her website and follow her on Twitter @KarenCollinsRD and Facebook @KarenCollinsNutrition.

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