Healthy Decorations for Your Holiday Plate
WASHINGTON, DC -- The holiday season is a time of year bustling with activity and enough food to leave folks busting at the seams. Before dessert is even served, some of us consume far more calories than we do on a typical day. Recipe developers at the American Institute for Cancer Research (AICR) have created three vegetable dishes that are quick, delicious and low in calories to fill up your plate.
The holidays are a great occasion to showcase your talent in the kitchen by serving new recipes to guests. The switch to low-energy-dense foods (those with fewer calories per bite, such as fruits and vegetables) will leave guests satisfied. In addition to asking for seconds, family and friends will also ask for your recipe.
“Combining ingredients, flavors and textures in unique ways is a great way to re-invigorate dinnertime staples,” said AICR nutritionist Sarah Wally, MS, RD. Bringing a new dish to the holiday table can spice things up and even start a new tradition, she added.
Like AICR’s successful “Six at 6:00” recipes, these dishes are prepared with just six ingredients or less, not including salt, pepper or cooking spray. Each recipe takes full advantage of the flavor of each ingredient and combines them in a way that will delight your taste buds.
AICR’s recently released Second Expert Report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, examined many diet-related factors to discover their relation to cancer risk. An expert panel graded the scientific evidence for a link between each factor and cancer risk according to a strict set of criteria. The possible judgments were: “Convincing,” “Probable,” “Limited, but Suggestive,” “Limited, with no Conclusion Possible” or “Substantial Effect on Risk Unlikely.”
The evidence that low-energy-dense foods like vegetables and fruit reduce cancer risk was rated “probable.” In addition, diets that feature many low-energy-dense foods do help prevent the buildup of excess body fat, and the panel concluded that the link between excess body fat and cancer is “convincing.” (The entire report is online at www.aicr.org.)
“Making meals that spotlight vegetables, fruits, whole grains and beans is doubly protective,” said Wally.
Although summertime is the peak season for asparagus, it is readily available in supermarkets throughout the year. Try cooking this sunny-season recipe for your guests during the winter months. A standard serving of asparagus (1/2 cup) contains less than 25 calories and is a good source of vitamins A and C. Asparagus also provides one-third of the recommended daily folate intake. According to the AICR Expert Report, foods containing folate probably decrease risk of developing pancreatic cancer. The soy sauce and toasted sesame seeds give this dish, which can be served hot or cold, an Asian zest.
Sesame Asparagus
1 1/2 to 2 lbs. asparagus (preferably thin stalks)
1/8 tsp salt
1 Tbsp. toasted sesame oil
2 Tbsp. low sodium soy sauce
1 Tbsp. toasted Sesame Seeds
Prepare a large pot with 1-inch of salted water. Place the asparagus spears in the pot vertically with the tips pointing upward. Cover and cook over high heat, until the thickest part of the stalks can be pierced easily with a knife, roughly 3 minutes.
Remove the asparagus from the pot and set aside to cool. Meanwhile, prepare the dressing by whisking together the soy sauce and toasted sesame oil.
Arrange the asparagus spears on a platter and drizzle the dressing on top. Garnish with sesame seeds. May be served warm or slightly chilled in the refrigerator.
Makes 4 servings.
Per serving: 100 calories, 4.5 g total fat (0 g saturated fat), 10 g carbohydrate, 5 g protein, 4 g dietary fiber, 270 mg sodium.
AICR’s Expert Report concludes that broccoli and other “non-starchy” vegetables probably decrease risk for three common cancers. Because it is only cooked briefly, this broccoli will retain its characteristic crispness and color as well as its high vitamin C content. Broccoli is also an excellent source of fiber; one medium stalk provides five grams of dietary fiber. Research shows a probable decreased risk of colorectal cancer associated with foods containing fiber and with garlic, both present in this recipe. Adding red pepper flakes give these pint-size holiday trees an unexpected kick.
Not-So-Boring Broccoli
1-2 heads of broccoli crowns (about 1lb.)
1 Tbsp. extra-virgin olive oil
2 cloves garlic, finely minced
1 tsp. red pepper flakes
Salt and freshly ground black pepper, to taste
Separate the broccoli florets from the stalk. In a shallow bowl filled with 2 Tbsp. of water, steam the broccoli, covered, for 1-minute. The broccoli should be bright green, but still crisp. Drain the broccoli and set aside.
Meanwhile, heat the oil in a medium-size sauté pan over medium heat. Add the garlic and cook for 1 minute, stirring frequently. Add the red pepper flakes and cook for 30 seconds more. Add the steamed broccoli, stirring well to coat the florets. Cook for 2 minutes. Season to taste with salt and pepper
Makes 10 servings, 1/2 cup each.
Per serving: 25 calories, 1.5 g total fat (0 g saturated fat), 3 g carbohydrate, 1 g protein, 1 g dietary fiber, 40 mg sodium.
Enjoy potato latkes that boast extra flavor (and nutrients) by starting with sweet potatoes and adding pears for extra moisture, fiber and sweetness. Sweet potatoes provide a wealth of vitamins and minerals; they’re an excellent source of vitamin C and provide over 400 percent of the Daily Value for vitamin A (in the form of beta carotene.) When baked instead of fried and combined with pears, a great source of cholesterol-lowering soluble fiber, sweet potato latkes can be an enjoyable guilt-free dish.
Sweet Potato and Pear Latkes
2 lbs. sweet potatoes (about 2 medium sized potatoes)
2 bosc pears
1 medium onion
4 egg whites
1/3 cup whole wheat bread crumbs.
1/4 tsp. ground cinnamon
salt and freshly ground black pepper, to taste
canola oil spray
fat-free sour cream (optional)
applesauce (optional)
Preheat oven to 450 degrees and place two non-stick baking sheets in the oven.
Peel the potatoes; peel and core the pears. Grate each using a food processor. Strain any excess liquid. Grate the onion. Set aside.
In a large bowl, beat the egg whites, bread crumbs, cinnamon, salt and pepper. Stir in the potatoes, pear and onion. Mix until coated.
Remove the hot baking sheets from the oven and spray thoroughly with canola spray. Spoon latke mixture onto sheets, forming 2-inch patties. Bake until golden brown, about 12-15 minutes per side, turning once with a spatula.
Serve with low-fat sour cream and warm applesauce, if desired.
Makes 8 servings, 3 latkes each.
Per serving: 180 calories, <1 g total fat (0 g saturated fat), 39 g carbohydrate, 5 g protein, 5 g dietary fiber, 210 mg sodium.
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The American Institute for Cancer Research (AICR) 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 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 $70 million in funding for research in diet, nutrition and cancer. Visit AICR’s Web site. AICR is a member of the World Cancer Research Fund International.