DIETARY CHOICES PLAY AN IMPORTANT ROLE IN REDUCING CANCER RISK
Thinking about cancer is something most of us would rather avoid, but today we know that paying more attention to our cancer risk is something that can yield real dividends. Researchers tell us the majority of cancers we face are preventable—not through new drugs or medical breakthroughs, but through simple lifestyle choices.
The foods you choose each day are one of the most important factors in protecting you and your family from cancer. Most Americans eat a diet that is far too high in fat and calories. Even more important is what the average U.S. diet lacks: a variety of vegetables, fruits, beans and other plant-based foods. Here are some refreshing fruity recipes—full of vitamins, fiber and delicious flavor!
1 small tomato, quartered
3/4 cup tomato juice cocktail, chilled
2 Tbsp. minced fresh cilantro leaves
1 small garlic clove, chopped
1/4 jalapeño pepper (or to taste), chopped
1/4 tsp. ground cumin
Juice of 1/2 fresh lime (about 1 Tbsp.) Small wedge of fresh lime and a cherry tomato for garnish (optional)
1. Freeze tomato in a plastic bag until hard, about 3 to 4 hours. (They will keep up to one week. Several tomatoes may be frozen at a time.)
2. Place frozen tomato, juice, cilantro, garlic, jalapeño, cumin and lime juice in a blender. Purée until well blended and almost smooth.
3. Pour into a tall tumbler filled with ice cubes. Garnish, if desired, with a small wedge of lime and a cherry tomato, speared on a short skewer and added to the glass like a swizzle stick. Serve immediately.
Makes 1 serving. (Recipe can be multiplied to make more servings, but you may want to cut down on garlic and jalapeno if you do.)
Per serving: 63 calories, 0 g. total fat (0 g. saturated fat), 14 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 444 mg. sodium.
CINNAMINT GREEN TEA
1 small bunch mint, about 15 sprigs, preferably spearmint
4 3-inch cinnamon sticks (optional)
1-2 thin slices fresh ginger (optional)
6 cups cold water
4 bags green tea, regular or decaf
6 Tbsp. frozen apple juice concentrate, or to taste
1. Place mint, cinnamon sticks and ginger, if using, in large saucepan.
2. Add water, cover pot and bring to a boil. 3.Reduce heat and simmer
3 minutes. Remove from heat.
4. Add tea bags and steep 5 minutes.
5. Remove tea bags, mint, ginger and cinnamon sticks, reserving sticks.
6. Sweeten hot tea to taste with apple juice concentrate.
7. Pour into mugs, add cinnamon sticks for garnish and serve.
Makes 6 servings. Per serving: 29 calories, 0 g. fat (0 g. saturated fat), 7 g. carbohydrate, 0 g. protein, 0 g. dietary fiber, 4 mg. sodium.
MINT HONEYDEW COOLER
3 cups cubed honeydew melon
1 cup unsweetened pineapple juice
1 cup crushed ice
2 Tbsp. honey
2 Tbsp. fresh mint leaves
1. Combine all ingredients into a blender or a food processor.
2. Puree until smooth.
Makes 4 servings. Per serving: 99 calories, 0 g. total fat (0 g. saturated fat), 25 g. carbohydrates, <1 g. protein, 1 g. dietary fiber, 25 mg sodium.
THREE-WAYS HOT COCOA MIX
1 cup instant nonfat dry milk powder
1 cup sugar
1/2 cup Dutch-process cocoa powder
1/4 cup dried egg whites
1 1/2 tsp. ground cinnamon
1/4 tsp. ground allspice
1/4 tsp. ground clove
1/4 tsp. ground ginger
1/8 tsp. ground black pepper
6” cinnamon sticks for garnish
Black tea bags
1. In a mixing bowl, vigorously whisk together the dry milk powder, sugar, cocoa, egg white powder, cinnamon, allspice, clove, ginger, and black pepper, making sure all the tiny clumps are broken up.
2. Spoon into a jar, and seal tightly.
This mix is intended to be used with
1 percent milk to make hot chocolate or a tea bag for making chai. If giving this mix as a gift, include instructions for using 1 to 2 teaspoons, according to taste, per serving. Makes 2 1/2 cups mix.
2. For chai, brew one tea bag in a cup or mug of hot milk. Remove the tea bag and stir in the mix. Add a cinnamon stick as a stirrer, if desired.
For hot chocolate, place the mix in a mug and gradually stir in hot milk. Add a cinnamon stick as a stirrer, if desired, or 2-3 drops of vanilla extract, or 1 drop of almond extract.
For Hot Mocha, mix 1/4 teaspoon instant espresso into the Hot Chocolate.
Per serving of hot chocolate: 112 calories, 3 g. total fat (2 g. saturated fat), 24 g. carbohydrate, 8 g. protein, less than 1 g. dietary fiber, 129 mg. sodium
GREEN TEA APRICOT NECTAR SLUSH
3 cups prepared green tea (or decaf)
1 cup apricot nectar
1 cup crushed ice
1 Tbsp. honey
1. Combine ingredients in a blender
2. Puree until smooth.
Makes 4 servings. Per serving: 51 calories, 0 g. total fat (0 g. saturated fat), 13 g. carbohydrates, 0 g. protein, <1 g. dietary fiber, 2 mg. sodium
PEANUT BUTTER & BANANA SMOOTHIE
4 cups nonfat milk
4 Tbsp. smooth peanut butter
4 frozen bananas
Sugar or honey, to taste (optional)
1/8 to 1/4 tsp. cinnamon 1/4 tsp. vanilla
1. Put milk /peanut butter in a blender.
2. Blend for 30 seconds.
3. Add bananas, sugar or honey, cinnamon and vanilla, and blend until mixture is completely combined. Serve immediately.
Makes 4 smoothies. Per serving: 290 calories, 9 g. total fat (2 g. saturated fat), 44 g. carbohydrates, 13 g. protein, 5 g. dietary fiber, 201 mg. sodium.
The American Institute for Cancer Research (AICR) is the nation’s third largest cancer charity, focusing exclusively on the link between diet and cancer. The Institute provides a wide range of consumer education programs that help millions of Americans learn to make dietary 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 $65 million in funding for research in diet, nutrition and cancer. AICR’s Web address is www.aicr.org