June: A Perfect Time To Celebrate

Fresh Fruits & Vegetables

Recipes

Broccoli-Nectarine
Stir-Fry

Bulgur Berry Salad

Chunky Peach Sauce

Crunchy Chicken Salad

Grilled Vegetable Salad

Mango Salsa

Mixed Berry Purée

Two-Potato Salad With Spinach & Fresh Herb Dressing

More Recipes

For more fruit and vegetable recipes, click on the links below:

Great Grapes

Rhubarb Goes Beyond Pie

Try Something Different: Roast Your Veggies!

What's Your Carrot IQ?

Adding Veggie Value to Your Meals

Cool and crunchy summer salads are a popular way to try delicious new vegetable and fruit combinations. But beyond salads, how can you infuse the rest of your meals with these cancer-fighting foods?

Cancer researchers are finding out that the more kinds of plant-based foods you eat in one meal, the more their phytochemicals act together to protect your health.

AICR can help you find plenty of opportunities to add vegetables where you'd never suspect they could go. What's more, you can still get the satisfaction that regular versions of favorite foods provide with fewer calories and more cancer-fighting nutrients.

Vegetables are usually very low in calories and high in water content, so they are the ideal choice for revising your dishes to have more vitamins and phytochemicals and less saturated fat from animal proteins. And the health benefits of vegetables and fruits don't change when they are pureed, minced or chopped for adding to sauces, patties and loaves, stuffings, stews and soups.

In addition to phytochemical-packed vegetables, the recipes on these pages also use summer fruits and whole grains to add cancer-fighting nutrients and fiber.

Return To Index

     With summer's wealth of fruits coming into season, the timing is perfect to add fruit to your meals. The more fresh fruit you can add, the easier it will be to eat the 5 or more daily servings of vegetables and fruits that are recommended for good health and to lower cancer risk.

     Adding fruit to savory dishes boosts the cancer-protective properties of a meal. The natural sweetness of fruits can help make lighter portions of meat, fish and poultry more satisfying, while adding cancer-fighting phytochemicals. In addition, fruit can also jazz up mild-tasting vegetables like cauliflower and carrots, or create an exciting taste contrast with bell peppers or onions. Play with the three delicious fruit sauces below and see how well they can blend into your summer meals.

AICR

GRILLED VEGETABLE SALAD
This recipe for a grilled vegetable salad will fill your plate with colorful, tasty, healthful vegetables. Recipe from the AICR.

3 Japanese eggplants, halved lengthwise
1 large red onion cut into 3/4-inch rounds
4 small beets, stems trimmed to 1 inch, peeled and halved lengthwise
3 small zucchini, each cut lengthwise into 4 slices
1 large red, yellow or orange pepper, cut into ½-inch slices
2 Roma tomatoes, quartered and seeded
Canola oil spray
Salt and freshly ground black pepper
5 large garlic cloves, minced and divided
1/4 cup plus 5 Tbsp. balsamic vinegar, divided
1/4 cup fat-free, sodium-reduced chicken broth
4 Tbsp fresh basil, chopped
1 Tbsp fresh thyme, chopped
1 Tbsp olive oil
3 cups sliced red leaf lettuce
1/4 cup grated Parmesan cheese

     Preheat grill or barbecue at medium-high heat.

     Place first 6 ingredients cut-side up on a baking sheet. Lightly spray with canola oil spray and season with salt and pepper.

     Mix 3 garlic cloves with 1/4 cup vinegar. Drizzle over vegetables. Grill vegetables until tender, turning once. As each vegetable becomes tender, transfer to a bowl. Let cool. Save all vegetable juices.

     Mix remaining 2 garlic cloves and 5 Tbsp. vinegar with broth, basil, thyme and oil. Chop vegetables very coarsely and place in large bowl. Pour saved vegetable juices into mixture. Add lettuce and Parmesan to vegetables and pour vinegar mixture over. Toss well. Season with salt and pepper. Makes 4 Servings.

Per Serving: 173 Cal; 5 g Total Fat (1 g Sat Fat); 27 g Carb; 207 mg Sodium; 7 g protein; 6 g Dietary Fiber. Exchanges: 5 Veg; 1 Fat.

BROCCOLI-NECTARINE STIR-FRY
For best results, cut broccoli and nectarine into small pieces that are the same size. Recipe from the AICR.

1 tsp canola oil
2-1/2 cups broccoli florets,cut into bite-size pieces
1/3 cup shredded carrots
1 nectarine or peach, cut into thin slices
2 Tbsp chopped green onion
1 clove garlic, minced
1/2 tsp peeled finely choppedfresh ginger
2 Tbsp water
2 tsp reduced-sodium soy sauce
1/2 tsp toasted sesame oil
2 Tbsp toasted slivered almonds
Cooked brown rice, if desired*

*Note: Brown rice is NOT included in the nutritional analysis

     In large nonstick skillet, heat canola oil over medium high heat. Add broccoli and stir-fry 4 minutes. Add carrots and stir-fry 30 seconds. Add nectarine, green onion, garlic, ginger, water, soy sauce and sesame oil. Stir-fry 1 minute. Top with almonds. Serve immediately over brown rice. Makes 4 Servings.

Per Serving: 73 Cal; 4 g Total Fat (<1 g Sat Fat); 9 g Carb; 100 mg Sodium; 3 g Protein; 3 g Dietary Fiber. 2 Veg; 1 Fat.

TWO-POTATO SALAD WITH SPINACH
& FRESH HERB DRESSING
Reprinted from AICR's The New American Plate Cookbook, ©2005 by the American Institute for Cancer Research.

1 lb boiling potatoes, preferably yellow-fleshed (such as Yukon
    Gold), peeled and cut into 3/4-inch pieces
1 lb sweet potatoes, peeled and cut into 3/4-inch pieces
1/4 cup Dijon mustard
3 Tbsp white wine vinegar
1/4 cup extra virgin olive oil
2/3 cup minced shallots 
1 Tbsp minced fresh rosemary
1 Tbsp minced fresh thyme
Salt and freshly ground black pepper*
4 cups spinach leaves, washed and torn into bite-sized pieces,
    tightly packed

*Note: Optional or "to taste" ingredients are not included in the nutritional analysis

     Put boiling potatoes and sweet potatoes in two separate pots with enough cold water to cover them. Cover both pots with tight-fitting lids and bring water to boil. Reduce heat to simmer and cook until just barely tender when pierced with fork, about 4-5 minutes. (Hot potatoes will continue cooking after they are removed from pot.)

     Meanwhile, in medium bowl, whisk together mustard and vinegar. Gradually whisk in oil until mixture is smooth and well combined. Mix in shallots, rosemary and thyme. Season to taste with salt and pepper.

     Drain potatoes and transfer to large bowl. Drizzle in half of dressing (about 1/4 cup), toss gently and set salad aside to allow potatoes to absorb flavors while cooling. When potatoes are at room temperature, gently mix in spinach and remaining dressing. Adjust seasoning and serve. Makes 12 Servings.

Per Serving: 128 Cal; 5 g Total Fat (<1 g Sat Fat); 19 g Carb; 148 mg Sodium; 2 g Protein; 2 g Dietary Fiber. Exchanges: 1 Starch; 1 Veg; 1 Fat.

CRUNCHY CHICKEN SALAD
If you are making sandwiches with this salad, be sure to finely chop the chicken and jicama. However, if you are serving it on top of greens, the chunkier version with cubed chicken and
jicama works well. Recipe from the AICR.

1 red bell pepper, cored and seeded, cut into quarters
8 ounces cooked chicken breast or turkey breast, cubed
2 cups (1 medium)cubed jicama
2 Tbsp light mayonnaise
1 Tbsp freshly squeezed lime juice
1/2 tsp crushed dried tarragon or dried thyme leaves
Salt and freshly ground black pepper, to taste*
4 cups salad greens (optional)*

*Note: Optional or "to taste" ingredients are NOT included in nutritional analysis

     Preheat broiler. Line baking sheet with foil. Place bell pepper on foil, skin side up. Broil 6-8 inches away from heat source until skin is blackened, about 12 minutes. Let cool slightly and remove skin. Chop coarsely.

     In large bowl, toss together pepper, chicken and jicama. In small bowl, stir mayonnaise, lime juice, tarragon, salt and pepper together until blended. Pour over chicken mixture and toss to coat. Cover and refrigerate at least 2 hours before serving. Serve chicken salad over bed of salad greens, if desired. Makes 4 Servings.

Per Serving: 143 Cal; 5 g Total Fat (1 g Sat Fat); 8 g Carb; 105 mg Sodium (w/o optional salt to taste); 18 g Protein; 4 g Dietary Fiber. Exchanges: 2 Very Lean Meat; 1 Veg; 1 Fat.

Variation: For curried chicken salad, omit tarragon or thyme. Stir 2 tsp. honey and 1 tsp. curry powder or more to taste into mayonnaise mixture before adding to salad.

BULGUR BERRY SALAD
Don't use coarsely ground bulgur in this recipe, because it will not absorb enough water with this method of preparation.
Recipe from the AICR.

1 cup uncooked bulgur, medium grind
1/2 tsp salt
1-1/2 cups boiling water
2-1/2 Tbsp freshly squeezed lemon juice, or to taste
1 Tbsp olive oil
2-1/2 tsp. honey
2 Tbsp chopped fresh mint
1-1/2 cups fresh chopped peaches, blueberries and other
   assorted fruit

     Place bulgur and salt in small bowl. Pour in boiling water; cover tightly and let stand 45 minutes. In small bowl, stir together lemon juice, oil and honey until blended. Stir into bulgur. Add mint. Cover and refrigerate at least 1 hour or until ready to serve. Gently stir in fruit and serve. Makes 6 Servings.

Per serving: 126 Cal; 3 g Total Fat (<1 g Sat Fat); 24 g Carb; 198 mg Sodium; 3 g Protein; 6 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Fruit; 1/2 Fat.

CHUNKY PEACH SAUCE
This sauce goes well with pork, poultry, fish or steamed vegetables such as carrots or cauliflower. For a less chunky version, purée until desired consistency is reached. Recipe from the AICR.

2 Tbsp peeled, finely minced fresh ginger root
2 Tbsp diced dried apricots
2 tsp canola oil
3 cups fresh peaches, sliced (or thawed if fresh not available)
1/4 cup unsweetened apple juice
1/4 tsp ground cardamom
Pinch of salt (approx 1/8 tsp)
1 to 2 Tbsp brown sugar (optional)*

*Note: Optional ingredients are NOT included in the nutritional analysis

     In a large, nonstick skillet, sauté ginger root and apricots in canola oil over medium heat for 3 minutes. Add peaches, apple juice, cardamom and salt.

     Cook, stirring constantly, over medium-low heat until peaches are tender, about 5 to 7 minutes. Transfer mixture to food processor and pulse until chunky, adding brown sugar, if desired. Serve warmed or at room temperature. Makes 10 Servings.

Per (1/4 Cup) Serving: 36 Cal; 1 g Total Fat; 7 g Carb; 29 mg Sodium; <1 g Protein; <1 g Dietary Fiber. Exchanges: 1/2 Fruit.

MANGO SALSA
Try this salsa with poultry, fish, veggie burgers or roasted
root vegetables. Recipe from the AICR.

1 large ripe mango, peeled and chopped
10 small grape tomatoes, cut in half
1/4 cup finely diced purple onion (optional)
1/4 cup chopped cilantro
1/2 to 1 Tbsp freshly squeezed lemon juice
1/4 tsp cumin (optional)
Pinch of cayenne pepper, or to taste
Salt and freshly ground black pepper, to taste*

*Note: Optional or "to taste" ingredients are NOT included in the nutritional analysis

     In medium bowl, combine all ingredients. Refrigerate for at least one hour before serving to allow flavors to meld. Serve chilled or at room temperature. Makes 5 Servings.

Per (1/4 Cup) Serving: 36 Cal; 00 g Total Fat; 9 g Carb; 4 mg Sodium (w/o optional salt); <1 g Protein; <1 g Dietary Fiber. Exchanges: 1/2 Fruit.

MIXED BERRY PURÉE
You may prefer this sauce with whole-grain waffles or pancakes, but try it with a skinless turkey breast or sweet potatoes for a change. Recipe from the AICR.

3 cups mixed fresh or frozen berries, such as strawberries,
   blueberries and raspberries
1/2 cup dark grape juice
6 mint leaves, left whole
1 mint tea bag
Generous pinch of nutmeg
2 Tbsp dark honey

     In large saucepan, combine berries, grape juice, mint leaves and tea bag. Simmer over medium-low heat for 2 minutes. Remove tea bag and continue to simmer until berries are cooked and tender, 2 to 3 more minutes.

     Transfer mixture to blender. Add nutmeg and honey. Purée until smooth, then strain before serving. Makes 9 Servings.

Per (1/4 Cup) Serving: 48 Cal; 00 g Total Fat; 12 g Carb; 2 mg Sodium; 1 g Dietary Fiber; 00 g Protein. Exchanges: 1 Fruit.