The Ideal Mother's Day Meal: Festive, Easy, Health
from the American Institute for Cancer Research

If you are wondering what to serve for Mother's Day, consider Cornish hens for a festive entrée. To keep the portions of animal protein, fat and calories under control, use just half of a hen for each serving instead of a whole bird, and fill the rest of the plate with a variety of whole grains and vegetables. That way, the special Mom in your life can have her hen and keep her health too.

With the approach to eating recommended by the American Institute for Cancer Research, called The New American Plate, you can maintain a healthy weight and protect your health by watching both portion and proportion. Using the guide of one-third (or less) of meat products and two-thirds (or more) of plant foods like vegetables and fruits, you can control calorie and fat levels while arming yourself with the phytochemicals that help protect against chronic diseases like cancer.

Cornish hens are hybrids developed from the White Rock and Cornish chickens. They taste like chicken and can replace it in most recipes. They make a much more impressive sight, however, roasted whole, turning an ordinary meal into an elegant one. Hens are typically roasted "as is" or filled with a favorite stuffing. Almost any grain can be used for a stuffing, including couscous or quinoa, a nutritious grain high in protein, iron, calcium and potassium.

To celebrate Mother's Day or other special occasions, try glazed Cornish hens with an elegant pilaf made with wild rice.

Cornish Hens with Wild Rice

Preheat oven to 375 degrees. Rinse hens and trim excess fat. Season cavities with salt and pepper, then stuff with rice mixture. Season skin with salt and pepper if desired. Place hens on rack in shallow roasting pan, breast side up. Roast hens, basting with broth every 15 minutes until done, about 75 minutes. (Juices run clear when thigh is pricked with fork).

Meanwhile, melt marmalade in microwave, then pour over hens to glaze during last 30 minutes of roasting. When hens are done, remove and let rest 15 minutes.

Cut each hen in half, lengthwise. Transfer any pan juices to small cup and skim off fat. Divide stuffing between four plates. Place ½ hen on top of each bed of rice. Heat pan juices in microwave, then pour over birds. Serve accompanied by cooked vegetables.

*Fines herbes is a dried herb mixture that typically includes parsley, chervil, tarragon and chives, but may include other herbs. Fines herbes are found in the spice section of markets.

Makes 4 servings. Per serving: 456 calories, 12 g. fat (2 g. saturated fat), 53 g. carbohydrate, 35 g. protein, 4 g. dietary fiber, 132 mg. sodium.

Strawberry Fields Forever
from the American Institute for Cancer Research

We love strawberries because they are beautiful, nutritious and delicious. But strawberries also symbolize heart-felt ideals like love and perfection. In provincial France, strawberries were once regarded as an aphrodisiac and served to newlyweds in soups. In present-day America, strawberries are so treasured that many towns hold special festivals to promote their harvest. And, thanks to California farmers, most of us can eat strawberries year-round no matter where we live.

Naturally sweet and juicy, these luscious berries are high in folic acid and provide a good source of dietary fiber and potassium. One serving of strawberries – about 8 medium berries – has 160% of the vitamin C our bodies need every day, even more than an orange. All of these wonderful nutrients, which may help keep certain cancers at bay, are packed into only 45 calories.

Most supermarkets carry both fresh and frozen strawberries. Be careful transporting fresh strawberries home because they bruise easily. They are best stored unwashed, in a large container lined with paper toweling. Wash them just before using. Strawberries taste best at room temperature. You can freeze them for up to about a year in an air tight bag, allowing one inch of head space.

Strawberries are an excellent addition to any meal – and not just for dessert. Add them to cereal, non-fat yogurt, or salads. For an elegant fruit salad, combine strawberries with blueberries, oranges and melon, add a dressing of orange juice and honey, then finish with a sprinkling of chopped fresh mint leaves. Make a berry smoothie for a quick breakfast drink "to go." Combine frozen strawberries with a banana and a little orange juice in a blender and purée.

Make strawberry ice cream sandwiches with your kids by mixing sliced strawberries with plain or vanilla yogurt, spreading the mix in between two graham crackers, and then placing the sandwiches in the freezer until firm.

Adults can enjoy the traditional richness of strawberry pie, minus the extra calories and fat, with this airy version that ensures the best of both worlds – nutrition and good taste.

Strawberry Dreams

Sift sugar with cream of tartar. Beat whites with electric beater, first at low speed until frothy, then at high speed until stiff but not dry. Slowly add sugar mixture, beating until stiff and glossy.

Spoon mixture into 6 individual tart pans coated with spray canola oil. (Alternately, shape meringue with spoons into free-form nests on non-stick baking sheets sprayed with oil.) Bake until dry and crisp but uncolored, 1 to 2 hours, depending on oven heat and size of shells.

Shut off oven and allow shells to cool inside, preferably overnight. Carefully remove shells from pans (if used) and store in air-tight containers until ready to serve.

Just before serving time, cut strawberries lengthwise in halves. Melt jelly in microwave and pour just enough into bottom of shells to thinly cover. Arrange berries vertically in shells, stem-side down, in a circular pattern with cut sides facing inward. Spoon melted jelly over berries to form thin film of glaze. Serve immediately.

Makes 6 servings. Per serving: 113 calories, 0 g. fat (0 g. saturated fat), 25 g. carbohydrate, 3 g. protein, 1 g. dietary fiber, 46 mg. sodium.

Memorial Day Means Grilling Season
from the American Institute for Cancer Research

Memorial Day weekend officially kicks off the start of summer and the beginning of grilling season. Most people use the barbecue to grill hot dogs, burgers and chicken. But why not expand your grilling vista by including vegetables? Perfect candidates include eggplant, bell pepper, zucchini, onion, tomatoes and corn. At your Memorial Day cookout this weekend, surprise guests by serving grilled vegetables over steaming rice, in pita sandwiches, as appetizers, or as pizza toppings.

A low-fat source of vitamins, minerals, dietary fiber and other health-protective substances, grilled vegetables have that irresistible flame-cooked taste. Unlike meat and chicken, vegetables are delicate and cook quickly, so make sure to monitor them closely. To help prevent vegetables from sticking to the grill, lightly coat the rack with cooking spray and place it over hot coals for five to 10 minutes before adding food. Vegetables can also be lightly coated with either olive or canola oil spray.

Onions and tomatoes can be grilled whole or in large chunks, skewered to make for easy turning and serving. (Use metal skewers, or soak wooden skewers in water until thoroughly damp to prevent them from igniting.) To grill corn on the cob, remove the silk, replace the husks and soak in water for 45 minutes. Grill corn, turning occasionally for 20 to 25 minutes.

Want more variety? Thread zucchini, yellow or orange bell peppers, eggplant, mushrooms and cherry tomatoes on skewers. Coat lightly with cooking oil spray, then season with basil, parsley, onion and garlic. Grill the veggies until they are tender, turning them often to avoid charring.

Get your kids into the act as well. Let them roll out ready-made pizza dough into a round pan, sprinkle low-fat mozzarella cheese on the bottom, and spread grilled veggies on top. Drizzle tomato sauce over the surface and bake until the cheese melts and dough is golden.

These grilled vegetables get added layers of flavor thanks to a marinade and a tangy basil-yogurt dressing.

Grilled Vegetables with Basil Dressing

Make marinade for vegetables by blending vinegar, oil and ¼ cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.

Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.

Grill vegetables, adjusting height of rack to avoid charring.

Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.

Makes 8 servings. Per serving: 88 calories, 6 g. fat (less than 1 g. saturated fat), 10 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 44 mg. sodium.

Spicing It Up With Cilantro
from the American Institute for Cancer Research

The world is made up of two kinds of people: those who love cilantro and those who don't. But even those who haven't liked it in the past could enjoy it in amounts just large enough to add a little sparkle to their meals.

A relation of the parsley family, cilantro is also known as coriander and Chinese or Arab parsley. It plays a key role in Mexican, Middle Eastern and Asian dishes. And, because of its distinctive taste and cancer-fighting antioxidants, cilantro is increasingly being used in American dishes like sauces, salads, spreads, soups, and especially with bland foods.

Cilantro is a three-foot tall plant with flat, tangy-tasting green leaves which, as an herb, can be used fresh or dried. The seeds are used as an aromatic, slightly sweet spice – in European breads, Middle Eastern stews and Asian curries. Known use of coriander dates back 3,000 years, when Egyptians used it as both culinary and medicinal aids. The seeds were found in Egyptian tombs, presumably to prevent indigestion in the afterlife. The Bible describes manna – the food ancient Hebrews ate while fleeing from Egypt – as being "small, round and white, like coriander seed." The Romans, who used coriander and vinegar to preserve meat, spread the use of this herb throughout Europe and Asia.

Fresh cilantro is found in the produce section of most markets. Don't rinse the leaves before you store cilantro in your refrigerator (where it will last three to four days). If the roots have been cut off, place the bunch upright in a glass of water and cover loosely with a plastic bag. If the roots are intact, wrap them in wet paper toweling and then store in a plastic bag. Rinse the leaves only when you are ready to use them.

Cilantro leaves can be added to almost any dish. Mix chopped cilantro with cucumbers, fresh lime juice and chili powder for a great tasting salad. Turn ordinary potato salad into an elegant dish by combining small red potatoes with minced onions, garlic, plain fat-free yogurt and finely chopped cilantro. Make a marinade of chopped cilantro, mustard seeds, fresh lime juice, ginger, garlic and olive oil, and let marinated ingredients like fish or poultry stand at room temperature for 30 minutes.

Add a little minced cilantro to broths and soups to add some zing. Jazz up a simple dish like a grilled cheese sandwich by adding fresh cilantro leaves between cheese and slices of whole wheat bread.

Another simple dish that benefits from cilantro's tang is this easy bean salad.

Southwestern Bean Salad

In small non-stick skillet, heat cumin over low heat just until warm, about 30 seconds. Stir in juice, oil and jalapeno until blended. Pour dressing over salad and toss to blend.

Divide evenly among 4 salad bowls and serve.

Makes 4 servings. Per serving: 216 calories, 4 g. fat (less than 1 g. saturated fat), 33 g. carbohydrate, 12 g. protein, 12 g. dietary fiber, 415 mg. sodium.

AICR offers a Nutrition Hotline (1-800-843-8114). Open 9 a.m. to 5 p.m. ET, Monday-Friday, this free service allows you to ask a registered dietitian questions about diet, nutrition and cancer. The American Institute for Cancer Research is the only major cancer charity focusing exclusively on the link between diet, nutrition and cancer. The Institute provides a wide range of education programs that help millions of Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. The Institute has provided more than $57 million in funding for research in diet, nutrition and cancer. AICR's Web address is www.aicr.org.

_{Copyright 2001 © Ann Hall Every}