SUMMER SALADS - FRESH AND FULL OF PHYTOCHEMICALS
from the
American Institute for Cancer Research

If "the best things in life are free," it may be that the best things in nutrition are natural. Scientists believe that phytochemicals, naturally occurring substances in plant foods, may be one reason people who eat plenty of fruits and vegetables are less likely to develop cancer and other diseases. With markets brimming with the season's bounty of fresh, flavorful and phytochemical-rich foods, this is the perfect time to experience new ways to use fruits and vegetables in your summer salads.

Cruciferous vegetables like cabbage, broccoli and watercress contain phytochemicals that may lower breast cancer risk. Indoles found in these vegetables repair DNA damage in cells before this genetic material gets the opportunity to mutate. Make a salad of broccoli, Nappa cabbage and daikon radish dressed with balsamic vinegar, canola oil and a bit of sesame oil.

Tomatoes contain lycopene, which has been linked to lowered prostate cancer risk. Try a a simple Mediterranean salad of sliced tomatoes, low-fat mozzarella cheese and slivers of fresh basil leaves, dressed with olive oil, lemon juice, white wine vinegar, salt and pepper.

Phytochemicals called allyl sulfides, which may help protect against stomach and colon cancers, are found in garlic, onions, leeks, chives and shallots. For a simple salad, steam baby leeks and toss with a vinaigrette of red wine vinegar, Dijon mustard, olive oil, salt and pepper.
Ellagic acid, found in strawberries and raspberries, is thought to deactivate carcinogens and help protect the body from harm caused by tobacco smoke and air pollution. Berries make a great salad, and rich-tasting basalmic vinegar is a perfect complement.

Spinach and romaine, two of the most popular leafy greens, contain lutein, a powerful antioxidant. They make an excellent match with strawberries in a light summer salad.

Spinach, Romaine and Strawberries with Balsamic Vinaigrette

Separate romaine leaves and wash thoroughly. Spin or pat dry on paper towels. Wash and dry the spinach unless the package indicates that they have been cleaned. Wrap the greens in damp towels, cover loosely in plastic and refrigerate until serving time.

Just before serving, wash and hull strawberries and cut into quarters. Tear romaine and spinach leaves into small-to-medium pieces. Combine greens and berries in a salad or arrange on 6 individual plates. Sprinkle parsley on top.

Pour vinegar and oil into a small container that has a tight-fitting lid. Cover and shake until dressing is well mixed. Pour over the salad. Season with salt and pepper. Serve immediately.

Makes 6 servings, each containing 70 calories and 5 grams of fat.

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AICR offers the AICR 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 your questions regarding diet, nutrition and cancer. AICR's Internet Web address is http://www.aicr.og. 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 consumer education programs that have helped 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 $50 million in funding for research in diet, nutrition and cancer.

HEALTHFUL HERBS: MINT
from the
American Institute for Cancer Research

The magic of mint goes well beyond its culinary contributions. There are many different types of mint, but the healthful benefits of peppermint are typical of this aromatic herb. Peppermint was traditionally known for its ability to relieve indigestion and gastrointestinal distress. After-dinner mints evolved from the ancient custom of concluding feasts with a sprig of mint to soothe the stomach. Now we know that mint contains antioxidants that can help prevent cancer, heart disease and other chronic diseases.

The menthol found in mint is a natural ingredient used to treat emphysema, and menthol vapors help relieve congestion. Peppermint tea is a tonic for bad breath, earache, fever, gallstones, hives, heartburn and nausea. Externally, peppermint oil is used for backache, headache and sinusitis (rubbed on the temples). Don't try ingesting peppermint oil, however. It is highly toxic, even in very small amounts.

Spearmint offers many of the same health benefits but is used more often in cooking. The sweet, sharp flavor of this mint is popular in sauces accompanying lamb, and the mint julep is a classic summer drink of the American South. Middle Eastern and Asian cuisines use mint more widely because it complements the pungent spices of Eastern dishes.

Fresh mint is used whole, chopped or minced in cooking. It bruises easily and should be handled with care. Mint turns black when cooked with acidic foods, such as tomatoes. Since mint's flavor evaporates quickly when the herb is exposed to heat, it's best to add mint to a dish at the very last minute of the cooking process.

Mint is delicious in grain dishes. For a bulgur and tomato salad, toss chopped fresh mint with lemon juice, allspice, scallions, olives and chopped cilantro.

Mint and yogurt make a perfect pair. Prepare a cool yogurt soup by pureeing in a blender peeled and seeded cucumbers, mint leaves, a garlic clove, sugar and chicken stock, then blending in plain, non-fat yogurt and freshly ground white pepper.

For summer grilling, combine the special flavors of mint and chili in this delicious sauce that wakes up the tastebuds.

Yowie-Zowie Mint-Chili Sauce

Place mint leaves, rice vinegar, water and lime juice in a blender and puree until smooth. Add remaining ingredients and blend on high speed until smooth.

Transfer to a bowl or pitcher. Let stand 1 hour at room temperature before using.
If desired, the marinade/dipping sauce can be made a day ahead. In that case, store it covered and refrigerated, and bring to room temperature before using. Use as a marinade and sauce for grilled foods. Makes about 2/3 cup.
Each tablespoon of sauce contains 31 calories and 1 gram of fat.

_{Copyright © 2006 Ann Hall Every, CCP}