C00kingSolo

Homemade forHealth

Cooking for Lower Cancer Risk

Table of Contents

I. Introduction2AICR Recommendations3

II. Simple Kitchen Tools6

III. Tips for Smart Food Shopping8

IV. Cooking Tips13

V. Making Cooking and DiningEnjoyable18

VI. Making Prepared Foods Healthier19

VII. Recipes21

VIII. Food Storage31

Standard Serving Sizes forAverage Adult35

2 3

I. Introduction: Take Control of Your Health

When company is coming to dinner, we take time to plan a colorful menu and cook fresh, fl avorful dishes. But dinner for one all too often means

take-out food or a drab frozen dinner that has too much fat and too few

healthful vegetables and whole grains.

It doesnt have to be that way. Cooking solo doesnt have to mean eating a meal that came out of a box as you stand over the kitchen sink. This brochure tells you how, with just a few extra minutes of planning and preparation, you can make meals for one healthy and enjoy-able.

Lately, weve been hearing a lot about the obe-sity epidemic in this country. As a result, the food processors and retailers who make and sell prepared meals are in turmoil. They are trying to eliminate trans fats, reduce carbs, cut back on sugar, reduce fat and eliminate jumbo sizes. All this turmoil makes you won-der whats in the prepared foods weve been eating all along. It also raises doubts about the healthfulness of products yet to come.

Its a perfect time to start relying more on your own kitchen for the best nutrition. The more meals you make for yourself, the more op-portunities you have for using healthful basics, such as vegetables, fruits, whole grains and beans. These foods offer protection against chronic diseases like cancer, heart disease and diabetes. They also help you maintain

a healthy weight. But in ready-to-eat meals, healthful basics tend to lose their place to fat, sugar and refined grains.

In this brochure, youll find a wealth of easy ways to prepare your own healthier meals at home. AICRs easy tips range from making soup heartier by tossing in chopped frozen vegetables, or making a pot of nutritious whole grains to eat with several different meals.

Whether youve never touched pots and pans before, or are downsizing your kitchen to fi t a smaller household, youll fi nd the basics here for healthy, delicious solo meals.

AICR Recommendations

If there were a pill that could cut your risk of cancer almost in half, youd

take it, wouldnt you? But you dont need a pill you just need a

healthy diet and exercise.

Between 30 and 40 percent of all cancers could be avoided if we ate the right foods, got regular physical activity and maintained a healthy weight. Those are the conclusions of the landmark report, Food, Nutrition and the Prevention of Cancer: a global perspective, which analyzed 4,500 studies on nutrition and cancer and drew from them a list of diet and health guidelines for reducing cancer risk.

From that report, AICR developed an easy formula for healthy eating to prevent cancer and other chronic diseases and still main-tain a healthy weight. Simply make sure that

4 5

your diet is mostly plant-based: 23 or more of whats on your plate should be vegetables, fruits, whole grains and beans. At the same time, no more than 13 of your plate should contain animal-based proteins such as meat or dairy foods. Red meat should be limited to a daily portion of no more than 3 ounces cooked (4 ounces raw) the size of a deck of cards.

Discover the Vast Variety of Plant-Based Foods

Think that rule is boring or hard to follow? Well, youre in for a pleasant surprise. Most grocery stores now offer an almost infi nite variety of fruits and vegetables. So if spinach doesnt suit your palate, try bok choy cabbage or snow peas. Explore the many types of dried beans and other legumes, like soy foods. Take your pick from a delicious assortment of whole grains like barley, kasha, bulgur, brown rice, whole wheat and millet.

Try putting the main focus on hearty serv-ings of colorful vegetables and whole grains, with small portions of meat as a garnish or condiment. You can also get plant-based protein from beans, soy foods or a moderate handful of nuts instead of relying on big por-tions of meat in dishes like chili.

Over the past 20 years, our portions have supersized and so have our expectations. We see more on our plate and we eat it all, wheth-er were hungry or not.

Researchers proved this dramatically in a recent study where subjects were served plates of macaroni and cheese that ranged from small to jumbo on different days. People consumed 30 percent more calories on days when they were served the largest portion, and fewer than half of them noticed a difference in the serving sizes.

Beat the supersize craze and with it, the epidemic of obesity by using the USDA stan-dard serving sizes as a guide for eating more healthy foods (see page 35). The standard amounts will seem quite small compared to how much many of us eat today. But consider that most people have trouble eating the 5-10 daily servings of vegetables and fruits advised for good health. On the other hand, two cups of pasta or one large bagel actually comprises four of the seven or more grain servings per day that health experts recommend.

AICR Diet and Health Guidelines for Cancer Prevention

1. Choose a diet rich in a variety of plant-based foods.

2. Eat plenty of vegetables and fruits.

3. Maintain a healthy weight and be physi-cally active.

4. Drink alcohol only in moderation, if at all.

5. Select foods that are low in fat and salt.

6. Prepare and store food safely.

And always remember Do not use tobacco in any form.

6 7

II. Simple Kitchen Tools

You dont need to buy out the nearest kitchen store to cook well. Stocking

a few basic supplies and utensils will give you all you need to prepare

healthy meals.

Two saucepans a small one for soups and sauces, and a medium one for cook-ing pasta or steaming vegetables

Vegetable steamer place it in the medium saucepan to steam veggies

Small or medium nonstick skillet perfect for stir-frying

Baking sheet(s) and baking pan(s)

Microwave-safe dishes, if you use a microwave oven

Colander or strainer

Paring knife for peeling and slicing small fruits and vegetables

Chefs knife for chopping and cutting larger fruits and vegetables and slicing meats

Two cutting boards use one for meats and one for fruits, veggies and breads

Wooden spoons and plastic spatulas, which wont damage nonstick cookware

Measuring cups and measuring spoons

Simple K

itchen T

ools

Storage containers with lids, in a variety of sizes for leftovers

Heavy-duty plastic freezer bags and labels for marking contents and dates on frozen foods

8 9

III. Tips for Smart Food Shopping

Do you open your refrigerator and see a lone, dried-up head of lettuce and

a bottle of ketchup? Do your cabinets contain a few unidentifi able spices

and a can of soup? Dont despair.

You dont have to cram the pantry with exotic ingredients to make marvelous, healthful meals. Just keep these essential basics on hand:

Produce Stock enough fresh, frozen and canned varieties for 5-10 servings per day. If you make no other change to your diet, this alone could reduce your cancer risk by as much as 20 percent, experts say. For more fl avorful and less expensive produce, look for whats in season, such as:

Winter: oranges, grapefruit, rutabagas, sweet potatoes, cabbage and greens

Spring: asparagus, spinach, sweet peas and rhubarb

Summer: berries, peaches, melons, cher- ries, green beans and zucchini

Fall: apples, pears, acorn and butternut squash and caulifl ower

Whole grains Try out whole wheat pastas and breads, quinoa, barley, bulgur, kasha, bran cereal and brown rice. These fi ber-rich foods, unlike their refi ned cousins, can help reduce your risk of colon cancer. Whole grains contain a host of natural cancer-fi ghting substances. For in-

stance, orthophenols, a type of antioxidant in whole grains, possibly work together with fi ber to account for the association be-tween whole grains and lower cancer risk.

Tip: Be sure to read labels carefully when you buy baked products like bread. If the fi rst ingredient listed isnt 100 percent whole wheat, whole grain or whole oats, it doesnt have the complete dietary fi ber and nutrients to benefi t you.

Dried beans All kinds, from favas to chickpeas to kidneys and black beans are tiny treasure troves of nutrition. Just 1 cup of beans per day not only gives you half of your recommended daily intake of fi ber and about 15-20 grams of protein, but it also comes packed with cancer-fi ghting folate, a vitamin.

Soy also a bean comes in a variety of products like tofu, soy milk, soy nuts or the cant-eat-just-one green soybeans called edamame. Scientists are still investigating the relationship between soy eaten at cer-tain stages of life and cancer prevention.

Fish Canned, frozen or fresh, eating a variety of fi sh is the best way to get health-ful omega-3 fatty acids. Its important that women of childbearing age and chil-dren avoid eating shark, swordfi sh, king mackerel and tilefi sh due to mercury con-tamination. It is safe for these women to eat up to 12 ounces (2-4 servings) per week of fi sh with low mercury content including trout, halibut, fl ounder, haddock, bluefi sh, sardines and light tuna. Albacore (white) tuna is higher in mercury, so the FDA advises these women to limit albacore tuna to 6 oz. per week, counted as part of the 12 ounces of fi sh per week. Children can

Tips for Sm

art Food Shopping

10 11

have up to 3 smaller servings per week. Salmon is an excellent source of omega-3s. If you eat more than 3-6 ounces per week, choose wild salmon most of the time, to avoid possible toxins in farmed salmon. Fish safety research is ongoing; check with the FDA for revisions to advisories.

Lean meats and skinless poultry Red meat has been linked to higher cancer risk. Scientists advise limiting red meat consumption to 3 ounces daily. You may want to consider limiting servings of all meat, poultry and fi sh to 3 ounces per day to leave room on your plate for vegetables, fruits, whole grains and beans.

Herbs and spices Essential for adding variety to the simplest meal, many herbs and spices also pack anti-cancer phy-tochemicals. Stock up on marjoram, rosemary, tarragon, oregano, basil, thyme, chili powder, curry powder, cinnamon, nutmeg, ginger and cloves.

Olive, canola and fl axseed oils Olive oil is a heart-healthy oil and wont raise cholesterol. Canola oil contains a type of omega-3 fatty acid. Flaxseed oil may be harder to fi nd, but it also provides omega-3 benefi ts.

Fat-free, reduced-sodium chicken or vegetable broth Not for soups only, broth can be used for cooking brown rice, sauting or braising vegetables and other fl avorful cooking methods.

Condiments A spritz or dollop of vin-egar, mustard, salsa, Worcestershire sauce, reduced-sodium soy sauce or all-fruit jam can turn a dull bite into a toothsome morsel.

Selecting Fresh Produce

To minimize trips to the store, buy fresh vegetables and fruits for long- and short-term storage. For enjoying in the next few days, buy fresh veggies and fruits such as green beans, unshucked corn, asparagus, berries and cherries and refrigerate. To eat later in the week, choose produce that lasts longer in the refrigerator, such as artichokes, beets, cabbage, carrots, celery, kale, peppers, spinach, apples, apricots, grapes, oranges, pears, plums and peaches.

On your kitchen counter, apples, melons, on-ions, garlic, parsnips, potatoes, winter squash and sweet potatoes can last at least a week. Keep tomatoes unrefrigerated, but eat them when they are ripe.

Shop with a friend. Try sharing a head of cabbage or a melon, or ask the grocer to cut it in half and wrap it for you.

Buy fruits and vegetables in season when theyre cheapest and most fl avorful.

Dont wash produce until youre ready to use it. It will stay fresh longer.

Fresh, Frozen, Canned or Dried?

Fresh, frozen, canned and dried fruits and vegetables all can be healthy choices. Eating at least 5 servings of fruits and vegetables every day is more important than worrying about what form theyre in. Keep these guidelines in mind:

Read the labels on frozen and canned fruits and vegetables. Skip those that add extra sugar or sodium. If you cant fi nd a reduced-sodium version, rinse canned vegetables and beans in a strainer before

Tips for Sm

art Food Shopping

12 13

adding them to your meal.

Choose fruits canned in their own juice or light syrup, rather than heavy syrup, which contains a lot of sugar and extra calories.

Dried fruit, although high in nutrients, is also high in calories. One serving of dried fruit equals 14 cup.

Buying in Bulk

Sometimes the convenience of small portions is worth the higher cost of single-serving gro-cery items. But when you do buy in bulk, here are a few ideas:

Choose foods that store well: dried fruit, dried beans, lentils and whole grain cereals, pasta, brown rice and barley.

Bread and coffee store well in the freezer for long periods of time.

Buy frozen vegetables in bags, not boxes. Its much easier to use only what you need and then tie up the bag to store the rest.

Storing Herbs

Fragrant herbs and spices are easy to use and add marvelous fl avors and healthful phyto-chemicals to your cooking.

Washed fresh herbs may be kept in an air-tight container or resealable plastic bag in the crisper drawer of your refrigerator for up to 1 week.

Freeze fresh herbs that have been washed and dried by placing them on a baking sheet and freezing, then transfer to reseal-able plastic bags.

Dried herbs have a higher concentration of fl avor than fresh ones, so only use 13-12

the amount of fresh herbs called for in reci-pes. Store dried herbs and spices in airtight containers in a dry, dark place such as a kitchen cabinet. (They dont need to be refrigerated.)

IV. Cooking Tips

Its not only what you cook for dinner that determines how healthy your

meal is. How you cook can make or break its healthful quality.

Some cooking styles can strip foods of some nutritional value, like overcooking vegetables or using too much water when microwav-ing or steaming. Other methods add extras like too much fat. Here are cooking methods that bring out the natural fl avors of your food while retaining all their built-in nutrition.

Baking and Roasting

The word baking usually refers to cakes, pies, cookies and other sugar-laden treats. Yet baking is a great way to prepare chicken and fi sh. Most baking is done in a preheated oven at temperatures between 300 and 425 degrees, which gives the food an appealing golden-brown color.

Similar to baking, roasting is a delicious and simple way to prepare vegetables. Just lightly coat cut-up carrots, potatoes, turnips and bell peppers (or other vegetables) with a small amount of olive oil or canola oil spray. Spread them on a nonstick cookie sheet and roast for 30-40 minutes in a preheated 400-degree oven until theyre tender and evenly browned.

Cooking T

ips

14 15

Did you know that color is not a reliable way to tell if meat is fully cooked and safe to eat? Buy and use an inexpensive digital food thermometer to be sure. Below are the inter-nal temperatures (degrees Farenheit) at which the following animal protein foods are safely cooked:

Ground beef and pork: 160 FWhole poultry and thighs: 180 FPoultry breasts: 170 FGround chicken or turkey: 165 FSeafood and fi sh: 145 FDishes containing eggs: 160 F

Boiling, Blanching and Steaming

Boiling means immersing food completely in a generous amount of rapidly bubbling liquid, either water or broth. This cooks your meal quickly compared to other methods. Eggs and potatoes should be fi rst placed in cold water then brought to a boil. Pasta and vegetables should be added when the liquid is already boiling. Avoid boiling meats, fi sh and delicate foods because it will break or toughen them.

Blanching means cooking food briefl y in hot water. This helps fresh vegetables retain their crunch and bright colors. Its an excellent way to prepare vegetables for freezing or adding to dishes like salads and pastas. For example, drop dark green vegetables like broccoli into boiling salted water for about 2 minutes, then remove them with a slotted spoon into a bowl of icy cold water. Drain immediately.

Steaming also relies on liquid for cooking, but the liquid never touches the food. Instead, boil water or seasoned broth in a closed pot while the food sits in a steamer basket or rack

over the liquid, cooking in a steam bath. Its a particularly healthy way to cook because it requires no added fat. Many vegetables have great fl avor and a bright color after just a few minutes of steaming. Sprinkle steamed veg-etables lightly with lemon juice or balsamic vinegar and fresh herbs.

Broiling and Grilling

Both broiling and grilling require cooking your food near a high heat source. In broiling, the heat comes from above the food, while in grilling, the heat comes from below. These methods work best with foods that do not need long cooking times.

When animal protein is exposed to intense heat, direct fl ame and smoke can lead to the formation of cancer-causing substances. A few easy ways to cut this risk are to:

Marinate meat, fi sh and poultry before cooking in mixtures made without oil (see box). Discard marinades after using them for raw meats.

Place food far enough from the heating ele-ment to prevent charring, or grill food on pierced aluminum foil.

Turn often to keep the food from charring.

Cut off any black char before eating.

Mix n Match Marinades

Combine one ingredient from each category:

Acidic Herb Flavoring

lemon juice tarragon garlic

orange juice dill or cilantro chopped green onion

vinegar thyme peeled and grated fresh ginger root

Cooking T

ips

16 17

Vegetables, however, do not form these carcin-ogens, according to health experts. Asparagus, corn on the cob, mushrooms, onions, peppers and zucchini burst with fl avor when cooked on the grill. Most will be ready for your plate in 10 minutes or less.

When grilling or broiling, a few safety precau-tions are necessary. Take care with the hot temperatures: Always use a mitt to open or close the grill or oven, and watch the food very carefully so it doesnt burn. Fat dripping from grilling food onto coals can cause fl ames to fl are up suddenly, so keep a spray bottle of water handy to spray the coals.

Sauting and Stir-Frying

Sauting uses a small amount of oil to rapidly cook food in a preheated pan. Use olive or canola oil and cut your chicken, fi sh or vege-tables into small, evenly sized pieces to ensure quick and even cooking. You can brown food on one side and then turn to saut, or stir con-stantly at a high temperature to stir-fry.

Stir-frying works for most ingredients that dont require long cooking times. You dont need a wok, either a large skillet or saut pan will do. Have all the ingredients measured and cut before you begin. Keep food crisp yet tender by adding only enough to fi t in an even, uncrowded layer in the pan.

Braising and Stewing

These are long, slow cooking methods de-signed to draw out foods fl avor and leave it mouth-wateringly tender. Braising works best for tougher cuts of meat or vegetables like cab-bage, greens and Brussels sprouts. First, brown the food in a spoonful of oil, then add a small amount of water or fat-free, reduced-sodium

broth. Cover the pan and cook it in the oven until tender. For meat, large cuts may take several hours.

Stewing is similar to braising, but instead of one big cut of meat, you slice it into smaller pieces and then brown it in a small amount of oil before simmering with sliced vegetables un-til tender. Stews can bubble merrily in a crock pot, on top of the stove in a covered pot or in a covered baking dish in the oven.

Microwaving

Microwaving is an excellent way to keep vege-tables crisp and brightly colored when cooking them. To preserve their nutrients and cancer-fi ghting phytochemicals, use only a spoonful or two of water, cover with a damp paper towel and microwave for 1-2 minutes. Baked sweet or white potatoes take a little longer: pierce them, wrap in a damp paper towel, and cook on high for 5-6 minutes, depending on size.

Make sure your microwaved foods are cut into similar shapes and thicknesses so theyll cook evenly. If your oven doesnt have a rotating tray to ensure even cooking, youll need to turn the container frequently. Microwaving doesnt brown food, so it may not look cooked. Be sure to check frequently for doneness.

Cooking T

ips

18 19

V. Making Cooking and Dining Enjoyable

Solo dining can be a peaceful, relaxing break from a busy day.

If youve taken the time to prepare a colorful, healthy meal, serve it in the kind of setting it deserves. Try these tips to give your table set-ting some fl air:

Set your table next to a window so you can enjoy the view, especially if your window faces the right way for a breakfast sunrise or a dinner sunset.

Use some attractive, stylish dishes and a colorful tablecloth. Add some fresh or arti-fi cial fl owers and maybe even candles. You deserve it.

Play some relaxing music like jazz, swing or classical to create a pleasant atmosphere.

Set the table for breakfast the night before.

Elegant or not, sometimes youre not in the mood for a solo dinner you want a social event. You might try the following ideas for mealtime companionship:

Shop with a friend and split large items. Then gather your groceries and make din-ner together. Or start a weekly cooking club with a few friends.

Take a cooking class. You can learn the fi ne points of preparing your favorite healthy foods while meeting new people, and reap the benefi ts of your lesson with a delicious meal at the end.

Pursue potluck. Many local service clubs and other groups have bring-a-dish get-togethers that let you share both your new healthy cooking habits and the cooking chores.

VI. Making Prepared Foods Healthier

Prepared foods are the fi rst choice of many single people. But by

themselves, they often lack nutrients and fi ber. Here are some ways to add

more nutritional value.

Soups in a Snap:

Canned reduced-sodium tomato, onion, po-tato or broth-based soup

plus

Canned and rinsed beans, frozen peas and carrots or frozen chopped kale

Pasta Presto:

Whole wheat rotini, spaghetti or macaroni

plus

Quickly microwaved broccoli chunks, mixed vegetables, red and green pepper strips or pea pods, cooked in 1 tablespoon of water; fresh cherry tomatoes cut in half; chopped zucchini or summer squash, raw or sauted; cubed tofu in tomato sauce or frozen baby shrimp thawed for 3 minutes under lukewarm running water; salsa and canned black beans, rinsed and drained.

Making Prepared Foods H

ealthier

20 21

Superb Salad Ingredients:

Precut and prewashed baby greens, mixed greens or spinach

plus

Canned tuna or salmon, drained; chopped red or green onion; canned and rinsed white beans; fresh trimmed green beans; canned corn; jicama strips; walnuts; pumpkin seeds; grapes and small pieces of other fruits

Pizza Toppings with Pizazz:

Frozen vegetable pizza

plus

Jarred roasted red peppers, lightly steamed broccoli fl orets, chopped summer squash, fresh sliced tomatoes, sauted mushrooms, unsweetened pineapple bits, bamboo shoots, water chestnuts

15-Minute Whole Grains:

Quick-cooking brown rice, kasha, bulgur, mil-let or barley

plus

Raisins, pine nuts, dried cranberries, cin-namon, chopped green onion, grated carrot, ground fl axseed, sesame seeds, fresh or dried herbs

Healthy Bets for Breakfast:

2 slices whole grain toast or 2 lowfat frozen waffl es or pancakes

plus

Fresh or frozen berries; bananas; canned apricots or peach slices in their own juice; unsweetened applesauce or apple butter

plus

Lowfat milk; slice of lowfat cheese; 12 cup

lowfat cottage cheese or 1 tablespoon of peanut butter

Hot oatmeal or cold high-fi ber, low-sugar cereal like bran fl akesplus

Lowfat milk, lowfat yogurt or 1 level handful of chopped walnuts and 14 cup of raisins

VII. Recipes

Now that you are prepared to make your own healthy meals, here are some nutritious recipes to get you off to a tasty start. The dishes that can be frozen in individual serving sizes for later use are marked with a snowfl ake (). For Food Storage guidelines, see page 31.

Additional healthful recipes can be found by visiting the AICR web site (www.aicr.org). You can order free single copies of other AICR recipe brochures, listed at the end of this booklet. Or browse through healthful cook-books at your local bookstore or library.

All-Purpose Homemade Tomato Sauce

Add frozen vegetables, canned mushrooms or sauted fresh veggies just before serving this easy, basic sauce.

1 Tbsp. olive oil12 cup fi nely chopped sweet onion

1 Tbsp. water

2 large cloves garlic, minced

1 can (28 oz.) no salt added crushed tomatoes

1 Tbsp. no salt added tomato paste

2 Tbsp. fi nely chopped fresh parsley, or 2 tsp. dried parsley

2 Tbsp. fi nely chopped fresh basil, or 2 tsp. dried basil

Recipes

22 23

cut into 1-inch pieces

1 tsp. reduced-sodium soy sauce

1 tsp. seasoned rice vinegar18 tsp. ground ginger

1 Tbsp. sesame oil, divided

1 small carrot, sliced into 14 inch pieces12 medium green bell pepper, seeded and cut

into 12 inch pieces12 cup snow peas, cut in half lengthwise13 cup chopped green onion, green part only12 cup pineapple chunks, fresh or canned in

unsweetened juice and drained

1 cup hot cooked brown rice

In small bowl, whisk together sauce ingredi-ents and set aside. In another small bowl, mix chicken with soy sauce, vinegar and ginger, coating well. Set aside to marinate while chop-ping vegetables. In nonstick wok or skillet, heat 12 Tbsp. oil over medium-high heat. Add carrot and green pepper, stir-frying for 3 minutes. Add snow peas and stir-fry another 2 minutes. Remove vegetables from pan and set aside. Add remaining oil to hot pan. Add chicken. Stir-fry constantly until chicken is cooked through, about 3 minutes. Return vegetables to pan. Add onion and stir-fry for 1 minute. Add pineapple. Stir sauce to mix and pour onto chicken mixture. Stir-fry until sauce thickens, 1-2 minutes. Serve over brown rice.Makes 2 servings. Per serving: 396 calories, 9 g total fat (2 g saturated fat), 45 g carbohydrates, 32 g protein, 6 g dietary fi ber, 709 mg sodium. Preparation time: 35 minutes.

Whole Wheat Macaroni with Vegetables and Gruyre Cheese

This dish can accompany 3 oz. of skinless chicken or fi sh. Toss the leftovers with salad greens to have for lunch the next day, or add them to a broth-based soup.

1 cup whole wheat elbow macaroni

1 Tbsp. extra virgin olive oil, divided

Salt and freshly ground black pepper, to taste

In large pot or Dutch oven, heat oil over me-dium-low heat. Add onion and saut, stirring constantly, for 1 minute. Add water and contin-ue sauting until onion is translucent. Add garlic, stirring, and saut another minute. Add toma-toes, tomato paste, herbs, salt and pepper. Stir, cover and reduce heat to low. Simmer for 15-20 minutes. Turn off heat and let sit for 10 minutes. Taste and re-season, if necessary. Makes 6 servings.Per serving: 57 calories, 2 g total fat (

24 25

corn, onion and peppers. Season to taste with salt, black pepper and hot sauce. Spread 14 cup sauce over bottom of 99-inch baking pan. Layer bottom with 4 corn tortilla halves. Sprin-kle 13 of bean and corn mixture over tortillas. Drizzle 12 cup of sauce mixture evenly over top. Sprinkle with 13 cup cheese. Repeat layering process twice, topping bean and corn mixture with remaining sauce and cheese. Bake for 40 minutes, until hot and bubbly. Makes 6 servings.Per serving: 215 calories, 5 g total fat (2 g saturated fat), 36 g carbohydrates, 11 g protein, 6 g dietary fi ber, 766 mg sodium. Preparation time: 50 minutes.

Grilled Portabello Burgers

Portabello mushrooms can be a satisfying substitute for beef, as long as you have another protein source in the meal. Reduced-fat cheese works well in this recipe.

2 large portabello mushrooms, wiped clean, stems removed

3 Tbsp. lowfat Italian bottled dressing

Canola oil spray

2 slices reduced-fat Swiss cheese (about 2 oz.)12 jar (7 oz.) roasted red peppers, drained

1 whole wheat pita, cut in half

Dijon mustard, if desired

Lowfat mayonnaise, if desired

Marinate mushrooms in dressing for 30 minutes to 2 hours. Prepare grill by spraying lightly with oil. On medium-high heat, grill mushrooms for 7-10 minutes, turning once midway through cooking. Cover with either lid or foil for quick cooking. Place one slice of cheese on top of each mushroom and allow to melt. Remove from grill and stuff peppers and mushrooms into pita halves. Add mustard and lowfat mayonnaise, if desired. Makes 2 servings.Per serving: 214 calories, 5 g total fat (1 g saturated fat), 30 g carbohydrates, 13 g protein, 4 g dietary fi ber, 692 mg sodium. Preparation time: 20 minutes.

12 cup chopped onion

1 cup chopped zucchini

1 cup chopped yellow squash 12 cup shredded carrots14 cup fresh loosely packed basil leaves,

slivered

Salt and freshly ground black pepper, to taste14 cup grated Gruyre cheese

Cook macaroni according to package directions. While macaroni cooks, heat half of oil over medium heat in nonstick skillet. Saut onion, zucchini and yellow squash for 5 minutes. Add shredded carrots and saut for another minute. When macaroni is done, drain well and im-mediately add to vegetables. Add basil. Stir in remaining oil and cheese. Season to taste with salt and pepper. Makes 2 servings.Per serving: 348 calories, 12 g total fat (4 g saturated fat), 50 g carbohydrates, 14 g protein, 8 g dietary fi ber, 77 mg sodium. Preparation time: 20 minutes

Layered Enchilada Casserole

Enjoy this fi lling and delicious casserole with a green salad.

1 cup green (tomatillo) salsa12 cup lowfat sour cream12 cup fat-free, reduced-sodium chicken broth

1 can (15 oz.) black beans, rinsed and drained

1 12 cups frozen corn, thawed 12 cup chopped red onion 12 cup chopped green pepper 12 cup chopped red pepper

Salt and freshly ground black pepper, to taste

Hot sauce, to taste

6 six-inch corn tortillas, cut in half

1 cup shredded reduced-fat cheddar or Mon-terey Jack cheese

Preheat oven to 350 degrees. In small bowl, whisk together salsa, sour cream and broth. Set aside. In medium bowl, mix together beans,

Recipes

26 27

In medium skillet, heat 1 teaspoon of oil over medium-high heat. Add corn. Saut, stirring constantly, for 2 minutes. Transfer corn to plate. Add remaining oil to pan. Reduce heat to medium and add asparagus. Season to taste with salt and pepper. Cook, stirring frequently, for 3 minutes. Remove from heat and set aside to cool. Wash arugula and dry leaves. Place in serving bowl. Top with sliced radicchio. Sprinkle corn over top and lay asparagus over corn. Drizzle with dressing. Makes 2 servings.Per serving: 115 calories, 7 g total fat (

28 29

medium heat for 3 minutes, stirring often. Add mushrooms and a pinch of salt. Turn heat up to high, cooking mushrooms for about 5 minutes, stirring frequently, until they give up most of their water. Add tomato paste and lentils. Stir in brown rice, broth and water. Bring to boil. Reduce heat and simmer for 15 minutes, covered, until rice is tender. Season with balsamic vin-egar, salt and pepper. Garnish with parsley and serve. Makes 4 servings. Per serving: 204 calories, 4 g total fat (

30 31

12 cup vanilla lowfat yogurt, frozen or unfrozen (optional)

In large nonstick skillet over low heat, toast granola for 2-3 minutes. In small bowl, combine apple juice and cornstarch. In medium bowl, combine cornstarch mixture with apples, sugar, cinnamon and lemon juice. Wipe skillet clean, add oil and heat over medium heat. Add apple mixture, spreading evenly over bottom of pan, and cook, stirring constantly, until browned but not mushy, 4 minutes. Add cranberries and heat through. Stir in granola. Reduce heat to low. Flatten mixture with wooden spoon, cover with lid and cook another 1-2 minutes. Serve topped with spoonful of yogurt, if desired. Makes 4 servings.Per serving: 266 calories, 5 g total fat (

32 33

away before cooking as directed. The fl avor may not be at its fi nest, but the food is still safe to eat.

Freezing doesnt kill harmful bacteria it just slows them down.

Defrosting the Right Way

Defrost frozen food in the refrigerator. Plan ahead: larger frozen items can take more than 24 hours to defrost. Once its defrost-ed, the food is safe to eat for 1-2 days. Dont forget to cook it or heat it to a safe tempera-ture.

You can speed up the thawing process by doing it in cold water, but it takes a little more work. Wrap the food in leakproof packaging and immerse it in cold water, changing the water every 30 minutes. Once defrosted, cook immediately.

Dont defrost using the microwave. It doesnt defrost food evenly, so resist the temptation of that easy defrost button.

Refrigerator Storage

Like freezing, refrigeration doesnt kill bac-teria. It just slows their growth. Food can still spoil when its refrigerated.

Use most cooked refrigerated foods within 2 days. Some last longer, but that 2-day win-dow is your best bet for fl avor and quality.

Meat- and poultry-based casseroles, soups and stews can stay in the fridge for up to 2 days, as long as you reheat them to 165 degrees to ensure safety. Cooked vegetables last up to 5 days in the refrigerator.

Cooked pieces of chicken stay fresh in the fridge for 3-4 days, but if theyre covered with gravy, use them within two days.

When in doubt, throw it out. You cant al-ways tell if food is spoiled just by smelling it or looking at it.

Freezer Facts

Seasonings are best added when you are ready to heat and eat. Many spices and seasonings change taste during freezing pepper, garlic and green pepper get stron-ger and more bitter, while curry develops an off fl avor and odor. Before freezing, season sparingly and re-season when you reheat the food.

Other things you should add after freezing include: breadcrumbs or other toppings, cooked potatoes, cheese, mayonnaise, meringues and sour cream. None of these foods freezes well.

You can freeze that casserole either baked or unbaked. Cook reheated casseroles, soups and stews to 165 degrees. You can count on these dishes for the long term; most can be frozen for up to 3 months with no loss of quality.

Think small. Package foods in the smallest containers theyll fi t in, or wrap as airtight as possible. Use heavy-duty foil, freezer paper, plastic wrap or plastic freezer bags. The longer it takes for food to freeze solid, the more bacteria grow.

Avoid overloading the freezer. Leave enough space to separate packages until theyre frozen solid.

Be sure to label your foods by date. Theyll keep in the freezer indefi nitely, but quality deteriorates the longer an item is frozen.

Freezer burn isnt a death sentence. Its just a dry spot on the food that you can cut

Food Storage

34 35

Standard Serving Sizes for Average Adult Food Serving Looks Like

Chopped 12 cup 12 baseball or rounded Vegetables handful

Raw Leafy 1 cup 1 baseball or handfulVegetables(such as lettuce)

Fresh Fruit 1 medium piece 1 baseball 12 cup chopped 12 baseball or rounded hand ful

Dried Fruit 14 cup 1 golf ball or scant handful

Pasta, Rice, 12 cup 12 baseball or Cooked Cereal rounded handful

Ready-to-Eat Cereal 1 oz. which varies from 12 cup to 114 cups (check label)

Meat, Poultry, 3 oz. (boneless Deck of cardsSeafood cooked weight from 4 oz. raw)

Dried Beans 12 cup cooked 12 baseball or rounded handful

Nuts 13 cup Level handful

Cheese 112 oz. (2 oz. if 1 oz. (looks like processed cheese) 4 dice)

Single copies of the following AICR brochures are available free (bulk order discounts are available for health professionals):

Simple Steps to Prevent Cancer (STP)Nutrition after Fifty (AF)Snacks Homemade for Health (SH)Homemade for Health Cooking for Lower Cancer Risk (HH)Moving Toward a Plant-Based Diet (PBD)Getting Active, Staying Active (GSA)A Healthy Weight for Life (WL)

The New American Plate series of recipe bro-chures: The New American Plate (NAP), One-Pot Meals (OP), Veggies (VEG), Comfort Foods (CF) and Breakfast (BR)

To order, call AICR toll-free at 1-800-843-8114, or write 1759 R St., NW, P.O. Box 97167, Washington, DC 20090-7167. Youll fi nd more cancer-fi ghting recipes and health information on-line at www.aicr.org.

To prevent a case of the soggies, slightly undercook pasta and rice if youre going to reheat them. These foods need to be refrig-erated immediately after cooking, and can be kept safely in the refrigerator for 4 days before reheating.

Uncooked Foods

But what about the foods you havent cooked yet? You may wonder, Are these eggs still okay to eat? How can I tell if this lunch meat is still fresh or not? What does the sell-by date on my milk really mean?

Some foods keep longer on the shelf or in the refrigerator or freezer than others. Here are a few rules to help you decide whats still good for dinner and what should be trashed.

Oils, herbs and fl our usually dont go bad they just lose fl avor quality if theyre stored for too long. Flour should be kept in an air-tight container or a tightly sealed plastic bag.

Foods like eggs, milk products, meat, chicken, seafood and tofu can be contami-nated by bacteria. Eating these foods after theyve spoiled can put you at risk of food-borne illness. Be careful to check the dates.

So how do you evaluate those dates printed on foods? Sell-by dates tell the store how long to display products for sale. Dont buy something marked sell by yesterday. If you already have it at home, it may be safe for a few more days.

What if the package dates say use by or best if used by? These are the last dates recom-mended for use of the product at peak quality. Usually the food wont be spoiled if you cook it after the best-by date, but it wont taste as good.

36

Editorial Review Committee

Ritva Butrum, Ph.D.AICR Senior Science Advisor

Karen Collins, M.S., R.D.Nutrition Consultant

John Erdman, Jr., Ph.D.University of Illinois

Elaine Feldman, M.D.Medical College of Georgia

Jan Kasofsky, Ph.D., R.D.Capital Area Human Services District, Louisiana

Kimberly Kline, Ph.D.University of Texas at Austin

Richard Rivlin, M.D.Institute for Cancer Prevention

Melanie Polk, M.M.Sc., R.D., FADAAICR Director of Nutrition Education

AICR ex ec u tive staff.

Prepared by the American Institute for Cancer Research, March 2004.

Cover art and illustrations by Scott D. von Bergener

Copyright 2004

How You Can Support Cancer Research and Education through Your Will

You can help provide for future cancer research and education through a simple bequest in your will. Consult with your attorney when fi rst writing your will, or to add a simple paragraph to your existing will. Your bequest to help in the war against cancer can be a cash amount, a gift of the remainder of your estate or a portion of the remainder, after obligations to your family and loved ones are met.

Your attorney can easily help you make a bequest to the American Institute for Cancer Research (AICR). To do so, your attorney will need to know:

AICRs offi cial name:American Institute for Cancer Research

AICRs mailing address:1759 R Street, NWWashington, DC 20009

AICRs telephone number:(202) 328-7744

AICRs identifi cation:A not-for-profi t organization under Section 501c (3) of the Internal Revenue Code

AICRs tax-exempt IRS number:52-1238026

For further information, contact AICRs Gift Planning Department at 1-800-843-8114.

Order Free Brochuresfrom AICR

Single copies of AICR recipe brochures and cancer prevention pamphlets are available free. Visit www.aicr.org for our Publications List and to read selected brochures on-line. Or write to: AICR, 1759 R

Street, NW, P.O. Box 97167, Washington, DC 20090-7167.

E43-SA/G13