FRESH OR DRIED, CRANBERRIES ADD
COLOR AND NUTRITION TO SEASONAL DISHES
from the American Institute for Cancer Research

With Thanksgiving looming on the culinary horizon, thoughts often turn to cranberries and the colorful addition they make to the holiday meal. There's no need to wait until the end of November to enjoy cranberries, however, since this tasty berry can make a healthful contribution to your meals throughout the year.

Cousins of the blueberry, cranberries are a super source of vitamin C and fiber. Eating them is also a great way to stock up on flavonoids, phytochemicals that act as an antioxidant and may offer protection against certain cancers.

November is peak cranberry season, so look for firm, plump, bright-colored berries. The skin should be a smooth, glossy red to deep red. Pass up those that are soft, crushed or shriveled. Unwashed berries keep for up to four weeks in the refrigerator.

The tart flavor of fresh cranberries inspires experimentation beyond the simple Thanksgiving sauce to a wide variety of other delicious uses. Cranberry muffins, made with your favorite lowfat muffin recipe, or cranberry whole-wheat Irish soda bread are great ways to start the day.

Dried cranberries also make seasonal dishes more flavorful and festive. For a tempting dish, combine dried cranberries, grated orange zest, thin-sliced caramelized onion and brown sugar with a mixture of brown and wild rice cooked in vegetable broth. Or, use dried cranberries, along with chopped scallions, cubed apple, chopped walnuts, maple syrup and cinnamon, to stuff acorn squash before baking. When you roast vegetables such as carrots, turnips and pearl onions, toss in a handful of dried cranberries, currants and toasted pine nuts, and cook with a little brown sugar, balsamic vinegar and fresh basil -- simple and sensational!

Dried cranberries can also add a new flavor to snack mixes. Mix them with toasted sunflower seeds, pumpkin seeds, dried banana chips, dried apricot bits, oat-, wheat- or rice-squares, broken pretzel sticks and chopped nuts.

For dessert, add cranberries to oatmeal cookies, or pair them with apples in a lowfat cobbler dish or with pears in a crisp.

Whether you serve it hot or cold, the complex sweet-tart-spicy flavor of this cranberry soup will begin any meal on a good note. Despite its rich taste, the use of evaporated skim milk keep fat content to a minimum:

Cranberry Soup

Place cranberries and cinnamon stick in large saucepan. Add water to level about ½ inch above the berries. Heat to a boil at medium heat; reduce heat and simmer until cranberries are very tender and begin to fall apart. Remove cinnamon stick. Pour cranberry mixture into blender. Puree, slowly adding sugar to taste. Strain. Place cranberry mixture and evaporated milk in saucepan; reheat to just under a boil. Serve hot or cold. To serve, top with a tablespoon of yogurt and a dash of nutmeg.

Each of the four servings contains 280 calories and 1 gram of fat.

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. AICRs Internet Web address is http://www.aicr.org

FLAVORS OF THE WORLD: GREAT BRITAIN
from the
American Institute for Cancer Research

There's been a revolution in British cooking in recent years. The stereotypical tradition of bland, overcooked foods is now yielding to more adventurous and healthier dishes. The once typical British fare of roast beef, game or lamb served with heavy steamed pudding and fried potatoes is being replaced by lighter meals featuring fish, vegetables and fresh herbs.

As in the U.S., modern transport is making an ever-increasing range of ingredients available year-round. Expanding ethnic and international communities in Britain are inspiring new flavors and variety as well.

Yet there are some aspects of the plain and simple British diet that are worth treasuring. Cabbage, once cooked for hours, can be turned into a delicious side dish when prepared by shredding, briefly boiling, then draining and tossing with a mixture of sautéed onions and apples, sprinkled with cinnamon, salt and freshly ground black pepper. Steamed English peas seasoned with mint are a simple vegetable favorite, as are braised parsnips and roasted potatoes.

Roast beef served with a green peppercorn sauce is a more healthful alternative to the traditional thick brown gravy. As for lamb chops, serve them grilled with an old-fashioned plum sauce made by cooking pitted plums with white wine vinegar, cloves and sugar until tender. Remove the cloves and puree the plum mixture, then reheat with fresh chopped mint and serve with the chops.

Fried fish and chips are deeply imbedded in the British culture, but you can find healthier seafood options like broiled brook trout with lemon juice, capers and asparagus. Or try grilled herring with a sauce featuring rhubarb, onion, brown sugar and ground allspice.

Chutney, long an accepted part of British cuisine, originated in India. Green tomato chutney, the most common variety, is made with green tomatoes, green apples, raisins and onions, seasoned with tarragon vinegar, brown sugar, red chilies, cinnamon, mustard seeds, cloves, peppercorns, lemon juice and salt. Another favorite, mango chutney, features the chopped fruit cooked with malt vinegar, sugar, ground ginger, cinnamon, mustard seeds and cayenne pepper.

Try this comforting classic on the next cold day. It's brimming with cancer-fighting nutrients and fiber.

Vegetable Barley Beef Stew

Brown meat and onion in a large saucepan. Meat will initially stick to pan but as cooking continues it will become unstuck. Drain off any excess fat. Add three cups water and bouillon cube. Bring to a boil. Add barley. Bring to a boil again, then cover and simmer for one hour.

Add tomato sauce, mixed vegetables, bay leaves, oregano, chili powder and pepper and two cups of water. Bring to a boil and then simmer for 10 minutes or longer.

Each of the 8 servings contains 260 calories and 9 grams of fat.

PERFECT ENDING IDEAS FOR YOUR THANKSGIVING FEAST
from the
American Institute for Cancer Research

It may seem heresy to suggest an alternative ending to the traditional Thanksgiving meal. But for those looking for a bit more culinary adventure, health-conscious cooks have developed a welcome variety of delicious alternatives to the revered pumpkin pie.

If your holiday meal wouldn't be complete without pumpkin, serve a pumpkin spice bundt cake made with pumpkin puree, unsweetened applesauce and egg whites to keep fat at a minimum. Drizzle with a mixture of powdered sugar, skim milk and vanilla extract. Or, present a scrumptious pumpkin cheesecake, made with a lowfat graham cracker crust, pumpkin puree, lowfat cream cheese and traditional pumpkin seasonings like nutmeg, ginger and cloves.

Simple fruit desserts are always a pleasant finish to a big meal. Make a fruit compote by cooking dried apricots and pitted prunes, raisins, chunks of pears and apples, and lemon slices in a saucepan with lemon juice, a cinnamon stick, maple syrup and apple juice. Cook until the apple and pear are quite tender, then serve warm or at room temperature.

Combine two fall favorites -- apples and cranberries -- in a tasty fruit crumble. Or serve an exotic kiwi dessert, topping the peeled and sliced fruit with a gingered syrup made by simmering apple jelly, sugar, crushed pieces of peeled fresh ginger and lemon zest. Garnish with fresh raspberries and mint sprigs.

To bring a Native American influence to your Thanksgiving table, make a classic Indian pudding with scalded skim milk, honey and dark molasses, cornmeal, ginger, cinnamon and nutmeg. Or serve fresh fall figs topped with a creamy mixture of evaporated skim milk, honey, vanilla extract and ground cinnamon, beaten to the consistency of whipped cream.

This recipe for Cinnamon Raisin Bread Pudding comes from the American Institute for Cancer Research's book, Stopping Cancer Before It Starts. Bananas, raisins, and dried currants give this dessert natural sweetness. Using sliced raisin bread helps you put this dish together in a snap, which is definitely a plus when you're busy preparing a big Thanksgiving feast.

Cinnamon Raisin Bread Pudding

Preheat the oven to 350° F. Prepare an 8-inch square baking dish with cooking spray.

Tear the bread slices each into 8 pieces and place in a large bowl. Add the currants and orange zest. Set aside.

In a blender, puree the bananas; there will be about one cup. Add the milk, sugar, eggs, vanilla and a few gratings of nutmeg. Blend until well combined. Pour the banana mixture over the bread and mix with a rubber spatula to combine well.

Pour the bread mixture into the prepared baking dish. Let it sit for 15 minutes.

Bake the pudding until it is slightly puffed and a knife inserted into the center comes out clean, about 30 minutes. Let the pudding sit 30 minutes before serving, or cool until lukewarm. Cut into six pieces and serve.

NOTE: Freshly grated nutmeg has far more flavor than when it is bought already ground. Whole nutmeg keeps for years, and is worth buying at specialty food stores.

Each of the six servings contains 239 calories and 4 grams of fat.

AFTER THE FEASTING…
from the
American Institute for Cancer Research

The next best thing to Thanksgiving dinner is Thanksgiving leftovers. All of that wonderful turkey can be savored in new ways the second time around.

Make a spicy potful of turkey chili using bite-sized pieces of cooked turkey meat, white beans, lima beans, chopped mild green chilies, sliced onion, minced garlic, chili powder, cumin, coriander, chopped fresh cilantro leaves, lime juice and chicken broth.

If turkey sandwiches are your favorite for the Friday after the big feast, jazz them up by serving sliced white meat with sautéed onions and cranberry sauce on toasted walnut-raisin bread, or with roasted red peppers and pesto on Italian bread.

Use chunks of turkey in a salad tossed with walnuts, apples, chopped green onion and a dressing of lowfat mayonnaise, lemon juice and lemon rind. Or make an Oriental salad with slivered turkey, sliced cucumber, red bell pepper strips, and sliced mushrooms. Top with a dressing made with soy sauce, chopped green onion, red wine vinegar, peanut oil and dry mustard. Sprinkle with chopped peanuts.

For a zesty turkey stir-fry, start by stir-frying broccoli florets, chopped scallions, red bell pepper strips, shredded fresh ginger and minced garlic. Add some pieces of your leftover turkey with some turkey stock and cook until the turkey is heated through. Meanwhile, mix additional stock, soy sauce, sesame oil, crushed red pepper and cornstarch. Add the mixture to the skillet and cook until the sauce is boiling and thickened, then serve over rice.

Turkey curry is made by sautéing finely chopped onion, tart apple and garlic in a bit of oil until softened. Stir in curry powder, a little flour and some turkey stock (or chicken broth) and simmer. Stir in turkey cubes and cook until heated through. Then stir in plain fat-free yogurt and heat. Sprinkle with roasted slivered almonds and serve.

Turkey Divan

Preheat oven to 350° F.  Cut broccoli into large pieces; peel stems and quarter lengthwise. Cut into 3-inch pieces. In a large pot of boiling water, cook broccoli for 2 to 3 minutes or until tender-crisp; drain well. Place in an ungreased 9"x13" baking dish.  In saucepan, melt butter or margarine over medium-low heat; stir in flour until smooth. Whisk in milk; cook, stirring frequently, until thickened. Add mozzarella cheese and one tablespoon of the Parmesan cheese; stir until melted. Add pepper to taste.

Arrange turkey on top of broccoli; pour cheese sauce over and spread evenly. Sprinkle with remaining Parmesan cheese and paprika to taste. Cover and bake for 25 minutes. Uncover and bake for 5 minutes longer or until hot and bubbling.

Each of the six servings contains 242 calories and 8 grams of fat.

_{Copyright © 2001 Ann Hall Every}