PICKING THE BEST SPRING PRODUCE
from the American Institute for Cancer
Research
It's hard to go wrong in the supermarket produce department at this time of year. Peak spring vegetables are making their way to market, and the color, flavor and nutritional content of these seasonal delights couldn't be better. This makes spring a perfect time to try new vegetables that you may not be accustomed to eating to help add variety to your diet. Eating a variety of fruits and vegetables is a key component of the American Institute for Cancer Research's diet and health guidelines for cancer prevention, and promotes better overall health.
For starters, give artichokes a try. Look for firm, compact globes that have an even green color. Trim all the inedible parts, then serve in a salad with shiitake mushrooms and julienne strips of prosciutto. Dress this spring salad with a mixture of lemon juice, olive oil, balsamic vinegar and freshly ground pepper. Top it off with shaved Parmesan cheese and fresh chives.
Be sure not to pass up the spring asparagus. Choose spears with tight, compact tips and medium green color with purple highlights. Pick spears of similar diameter so they all will cook in the same amount of time. Try them simply marinated in olive oil, fresh rosemary and ground black pepper, then drained and roasted in a 500-degree oven for about 10 minutes.
The height of radish season is right about now as well, so look for red globes sold in batches with their greens still attached. Fresh looking greens are a good sign of quality, and they're edible as well! Fix a radish and broccoli slaw by grating broccoli stems, radishes and carrots. Marinate the grated vegetables in a mixture of soy sauce, sesame oil, de-fatted chicken stock, rice wine vinegar, grated ginger root, a smashed garlic clove and toasted sesame seeds. Remove the garlic before serving.
Rhubarb is best in spring, and choice rhubarb is firm and has good color. Be sure to remove the leaves before cooking, as they are quite toxic. This vegetable is sensational paired with spring strawberries in a sweet/tart crisp.
Good spring spinach is the greenest of the green, fresh and crisp with no signs of wilting or yellowing. Use it in the beautiful and easy salad recipe below:
10 oz. fresh spinach, washed thoroughly, torn in pieces and steamed
2 cups strawberries, halved or sliced
2 kiwifruit, peeled and sliced
2 Tbsp. wine vinegar
5 Tbsp. part-skim ricotta cheese
1 Tbsp. plain lowfat or nonfat yogurt
½ tsp. dried herb of your choice (basil, tarragon; or use 2 tsp. fresh herbs)
Dash pepper
Prepare the spinach, strawberries and kiwifruit in a large salad bowl or individual salad bowls. Combine the remaining ingredients in a blender or food processor; puree until smooth without a trace of graininess, and serve with the salad.
Each of the 4 servings contains 90 calories and 2 grams of fat.
A FRESH LOOK AT FIBER
from the
American Institute for Cancer Research
Fiber's reputation in terms of cancer prevention has had its ups and downs in recent years. Initially, fabulous claims were made. Later, ongoing research began to cast doubt on fiber as a magic bullet against cancer. Regardless, health studies continue to suggest that fiber contributes to overall good health and probably plays a role in the prevention of a variety of diseases, including cancer.
Fiber is the indigestible part of plant foods and exists in two forms: water-soluble and water-insoluble. Soluble fiber is found in foods such as fruit, barley, oatmeal, oat bran and legumes. Insoluble fiber is highest in whole grain breads and cereals, vegetables and seeds.
A number of population studies link high-fiber diets to reduced incidence of colon cancer, although fiber's exact role in prevention remains unclear. Claims that fiber protects against breast cancer are more controversial, but continue to be studied. Scientists still aren't sure which type of fiber may cut cancer risk, since high-fiber foods usually contain both forms. Plant foods also contain other protective substances, such as antioxidants and phytochemicals, so it's difficult to determine which factors are most beneficial.
Health experts suggest that consumption of 25 to 35 grams of fiber each day is a healthy goal. We can get this fiber from fruits, vegetables, whole grains and beans. Most Americans consume only about 15 grams of fiber, so we have lots of room for improvement. Remember to increase your fiber intake slowly, and always drink lots of fluids.
You can begin to add more fiber to you daily diet by eating whole-grain cereal for breakfast. Look for brands that contain at least five grams of fiber per serving. Then look for ways to include more fiber-rich foods in your snacks and other meals.
Raw, cut up vegetables are generally high in fiber and are a perfect side-item for lunch. Instead of satisfying your late-afternoon munchies with potato chips or pretzels, reach for a piece of fresh or dried fruit, or a whole-grain treat like a currant bran muffin. When possible, avoid peeling fruits such as apples and pears or vegetables, because much of the fiber is found in the skin. Boost the fiber in soups, stews and salads by adding beans. Try this flavorful, fiber-rich dish for a quick, nutritious lunch:
2 cups cooked brown rice, such as basmati or Texmati
15-oz. can red kidney beans, drained and rinsed
¾ cup finely chopped green bell pepper
½ cup fresh mango, cut in ½-inch cubes
½ cup finely chopped red onion
½ cup salsa
Salt and freshly ground pepper to taste
2 Tbsp. chopped cilantro
In a large bowl, use a fork to combine the rice, beans, pepper, mango and onion. Drain the salsa well and mix it into the salad. Season to taste with salt and freshly ground pepper.
Just before serving, sprinkle with the cilantro. This salad keeps 2 to 3 days, but the
rice gets hard when refrigerated.
Each of the 4 servings contains 230 calories and 1 gram of fat.
THE POACH APPROACH
from the
American Institute for Cancer Research
When it comes to getting sound nutrition from your meals, how you cook can be as important as what you cook. Even the most wholesome foods benefit from cooking techniques that minimize nutrient loss and the use of added fat while maximizing flavor, color and texture. Poaching is one such technique. It is favored by many chefs as a quick and easy way to prepare foods healthfully. A gentle way to cook, poaching occurs when food is submerged in liquid and is simmered just under the boiling point until done. It is an ideal way to tenderize poultry, and allows fragile foods like fish to retain their shape, textures and delicate flavors. With poaching, foods are sure to remain moist and tender. Best of all, poaching requires no added fat.
All you need by way of equipment is a skillet large enough to hold the food in a single layer with enough liquid to cover. A simple poaching liquid is reduced-sodium chicken or fish broth with finely chopped onions, garlic or carrots and peppercorns or other herbs and spices.
Fish is delicious poached in a combination of clam juice, tarragon and herbal vinegar. Try chicken poached in chicken broth flavored with rosemary and lemon juice. Be sure to remove the skin from chicken and trim visible fat before poaching.
The poach approach is a wonderful way to cook fruit as well. It allows fruit to retain its natural shape and texture while making it tender and intensely flavored. Good fruits for poaching include fresh pears, apples, peaches, cherries, figs, rhubarb and pineapple. Peel fruit and remove seeds before poaching, then cook in a liquid such as fruit juice, cider or a light sugar syrup. Orange juice is delicious for poaching figs, pears and peaches. Cranberry juice gives pears and apples a ruby red color as well as a distinctive flavor. You can even add spices, such as fresh lemon balm or mint, to the fruit poaching liquid.
1 - 1 ½ lbs. fresh or frozen, thawed fish, in fillets or steaks (swordfish, haddock,
sole, mackerel, whitefish all work well)
1 Tbsp. olive oil
¾ cup scallions, coarsely chopped
2-4 cloves garlic, minced
2 cups tomatoes, chopped
2 tsp. red wine vinegar
1 bay leaf
2 whole cloves
Dash hot pepper sauce
Pepper to taste
Heat olive oil in a large skillet; sauté scallions until very lightly browned. Add garlic and cook for 30 seconds. Add all remaining ingredients except fish. Bring to a boil, then reduce heat, cover and cook for 5 minutes. Remove cover and cook about 20 minutes more, until sauce is beginning to thicken. Add fish and cook about 10 minutes per inch of thickness of fish (measured at thickest point). To test that fish is done, see that it flakes easily with a fork and that it is opaque throughout. Do not overcook. Remove bay leaf and cloves; serve promptly.
Each of the 4 servings contains approximately 156 calories and 4 grams of fat (will differ depending on type of fish selected).
HEALTHFUL HERBS: BASIL
from the
American Institute for Cancer Research
Hints of mint, anise and pepper come to mind with the sharp, refreshing flavor of basil, a favorite seasoning for Italian foods and many other ethnic cuisines. The aromatic leaves of this healthful herb can be used with fresh and cooked vegetables, in salads, in soups and breads, and for seasoning vinegars and oils.
Native to India, basil reached the Mediterranean region in ancient times. Basil inherits its name from the Greek word for king, and in France it is still known as "l'herbe royale." The warming properties of basil were prized as a remedy for coughs, sore throats and head colds. The anti-viral compounds in basil prompted its use in folk medicine for treating warts and, in India and Africa, basil leaves are still rubbed on the skin to repel insects.
Perhaps best known as a basic ingredient in Italian pesto, as well as the related pistou of southern France, basil combines well with garlic and olive oil. The herb has a natural affinity with tomatoes and is sensational in pepper, zucchini and eggplant dishes, as well as recipes for pasta, potatoes, beans, rice and other grains. Basil is also a popular herb in Thai cooking and is used in curries, stir-fries, fish and chicken dishes.
Tearing rather than chopping the leaves helps bring out basil's flavor. Since the aromatic basil oil vanishes rapidly when exposed to heat, it's best to use only a little basil during cooking, then add more at the very last minute to a dish.
Use basil in a no-oil vinaigrette made by blending peeled, chopped tomatoes, white wine vinegar, fresh basil, fresh thyme and Dijon mustard in a food processor. This dressing is delicious with garden salads or fish. Add the flavor of basil to a pilaf of wild rice and bulgur. Cook the grains in chicken or vegetable stock with diced carrot, celery and onion, and season with fresh basil, oregano leaves and freshly ground pepper.
3 medium tomatoes, cut into thin wedges
1 small red onion, thinly sliced
1 roasted red pepper, cut into thin strips
10 pitted black olives, sliced
½ cup fat-free Italian dressing
4 whole grain rolls or 8 Italian bread slices
¼ cup shredded reduced-fat mozzarella
¼ cup shredded fresh basil
Preheat the broiler. In a medium bowl, combine tomatoes, onion, red pepper and olives. Add dressing; toss well to coat. Let stand for 20 minutes. Spoon tomato mixture evenly onto rolls. Place sandwiches on a baking sheet. Sprinkle with mozzarella. Broil, 4 inches from heat, until cheese melts and edges of rolls are golden, about 2 minutes. Sprinkle with basil and serve immediately.
Each of the 4 servings contains 261 calories and 5 grams of fat.
Copyright © 2000 Ann Hall Every
