C00king

Solo

Homemade for
Health

Cooking for Lower Cancer Risk

Table of Contents

I. Introduction2
AICR Recommendations3
II. Simple Kitchen Tools6
III. Tips for Smart Food Shopping8
IV. Cooking Tips13
V. Making Cooking and Dining
Enjoyable18
VI. Making Prepared Foods Healthier19
VII. Recipes21
VIII. Food Storage31
Standard Serving Sizes for
Average Adult35

I. Introduction: Take
Control of Your Health
When company is coming to dinner,
we take time to plan a colorful menu
and cook fresh, flavorful 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 enjoyable.
Lately, weve been hearing a lot about the obesity 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 wonder 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 opportunities 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
2

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 fit a
smaller household, youll find 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 maintain a healthy weight. Simply make sure that
3

your diet is mostly plant-based: 2 3 or more

of whats on your plate should be vegetables,
fruits, whole grains and beans. At the same
time, no more than 1 3 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 infinite
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 servings 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 portions of meat in dishes like chili.

Beat the supersize craze and with it, the

epidemic of obesity by using the USDA standard 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 plantbased foods.
2. Eat plenty of vegetables and fruits.
3. Maintain a healthy weight and be physically 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.

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, whether 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.
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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.

Simple Kitchen Tools

II. Simple Kitchen Tools

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

Two saucepans a small one for soups

and sauces, and a medium one for cooking 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

stance, orthophenols, a type of antioxidant

in whole grains, possibly work together
with fiber to account for the association between whole grains and lower cancer risk.

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 unidentifiable spices
and a can of soup? Dont despair.

Tip: Be sure to read labels carefully when

you buy baked products like bread. If the
first ingredient listed isnt 100 percent
whole wheat, whole grain or whole
oats, it doesnt have the complete dietary
fiber and nutrients to benefit you.

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 flavorful 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, cherries, green beans and zucchini
Fall: apples, pears, acorn and butternut
squash and cauliflower

Whole grains Try out whole wheat

pastas and breads, quinoa, barley, bulgur,

kasha, bran cereal and brown rice. These
fiber-rich foods, unlike their refined
cousins, can help reduce your risk of colon
cancer. Whole grains contain a host of
natural cancer-fighting substances. For in-

Tips for Smart Food Shopping

III. Tips for Smart Food

Shopping

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 fiber
and about 15-20 grams of protein, but it
also comes packed with cancer-fighting
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 certain stages of life and cancer prevention.

Fish Canned, frozen or fresh, eating a

variety of fish is the best way to get healthful omega-3 fatty acids. Its important that
women of childbearing age and children avoid eating shark, swordfish, king
mackerel and tilefish due to mercury contamination. It is safe for these women to eat
up to 12 ounces (2-4 servings) per week of
fish with low mercury content including
trout, halibut, flounder, haddock, bluefish,
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 fish per week. Children can
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 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 fish 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 phytochemicals. Stock up on marjoram,
rosemary, tarragon, oregano, basil, thyme,
chili powder, curry powder, cinnamon,
nutmeg, ginger and cloves.

Olive, canola and flaxseed 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 find, but it also provides omega-3
benefits.

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
flavorful 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.

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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, onions, 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 flavorful.
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 find
a reduced-sodium version, rinse canned
vegetables and beans in a strainer before
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Tips for Smart Food Shopping

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.

adding them to your meal.

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 1 4 cup.

IV. Cooking Tips

Buying in Bulk
Sometimes the convenience of small portions
is worth the higher cost of single-serving grocery 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 flavors and healthful phytochemicals to your cooking.

Washed fresh herbs may be kept in an airtight 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 resealable plastic bags.

Dried herbs have a higher concentration of

flavor than fresh ones, so only use 1 3-1 2

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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 microwaving or steaming. Other methods add extras
like too much fat. Here are cooking methods
that bring out the natural flavors 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
fish. Most baking is done in a preheated oven
at temperatures between 300 and 425 degrees,
which gives the food an appealing goldenbrown 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.
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Cooking Tips

Choose fruits canned in their own juice or

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

Ground beef and pork: 160 F

Whole poultry and thighs: 180 F
Poultry breasts: 170 F
Ground chicken or turkey: 165 F
Seafood and fish: 145 F
Dishes 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 first placed in cold water
then brought to a boil. Pasta and vegetables
should be added when the liquid is already
boiling. Avoid boiling meats, fish and delicate
foods because it will break or toughen them.
Blanching means cooking food briefly 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
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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 flavor and a bright color after just a few
minutes of steaming. Sprinkle steamed vegetables lightly with lemon juice or balsamic
vinegar and fresh herbs.

Cooking Tips

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 internal temperatures (degrees Farenheit) at which
the following animal protein foods are safely
cooked:

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 flame and smoke can lead to the
formation of cancer-causing substances. A few
easy ways to cut this risk are to:
Marinate meat, fish 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 element 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

lemon juice
orange juice
vinegar

Herb

tarragon
dill or cilantro
thyme

Flavoring

garlic
chopped green onion
peeled and grated
fresh ginger root
15

When grilling or broiling, a few safety precautions 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 flames
to flare 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, fish or vegetables 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 constantly 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 fit in an even,
uncrowded layer in the pan.

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 until 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 vegetables crisp and brightly colored when cooking
them. To preserve their nutrients and cancerfighting 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.

Braising and Stewing

These are long, slow cooking methods designed to draw out foods flavor and leave it
mouth-wateringly tender. Braising works best
for tougher cuts of meat or vegetables like cabbage, 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

16

17

Cooking Tips

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

V. Making Cooking and

Dining Enjoyable

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 setting some flair:

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 artificial flowers 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 dinner together. Or start a weekly cooking
club with a few friends.

Take a cooking class. You can learn the fine

points of preparing your favorite healthy
foods while meeting new people, and reap
the benefits of your lesson with a delicious
meal at the end.

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and other groups have bring-a-dish gettogethers that let you share both your new
healthy cooking habits and the cooking
chores.

VI. Making Prepared Foods

Healthier
Prepared foods are the first choice
of many single people. But by
themselves, they often lack nutrients
and fiber. Here are some ways to add
more nutritional value.
Soups in a Snap:
Canned reduced-sodium tomato, onion, potato 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.

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Making Prepared Foods Healthier

Solo dining can be a peaceful,

relaxing break from a busy day.

Pursue potluck. Many local service clubs

Superb Salad Ingredients:

Pizza Toppings with Pizazz:

Frozen vegetable pizza
plus
Jarred roasted red peppers, lightly steamed
broccoli florets, 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, millet or barley
plus
Raisins, pine nuts, dried cranberries, cinnamon, chopped green onion, grated carrot,
ground flaxseed, sesame seeds, fresh or dried
herbs

Healthy Bets for Breakfast:

2 slices whole grain toast or 2 lowfat frozen
waffles 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; 1 2 cup
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Hot oatmeal or cold high-fiber, low-sugar

cereal like bran flakes
plus
Lowfat milk, lowfat yogurt or 1 level handful
of chopped walnuts and 1 4 cup of raisins

Recipes

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

lowfat cottage cheese or 1 tablespoon of peanut

butter

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 snowflake (?). 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 cookbooks 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 oil
1 cup fi nely chopped sweet onion
2
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. finely chopped fresh parsley, or 2 tsp.
dried parsley
2 Tbsp. finely chopped fresh basil, or 2 tsp.
dried basil

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Salt and freshly ground black pepper, to taste

Per serving: 57 calories, 2 g total fat (<1 g saturated fat), 9 g carbohydrates,

2 g protein, 3 g dietary fiber, 59 mg sodium. Preparation time: 30 minutes.

Use for:
Chili add chili powder, cilantro and canned,
rinsed and drained kidney beans and garnish
with chopped raw onion and shredded reducedfat cheddar cheese
Casseroles add chopped leftover meat,
poultry or fish (3 oz. per serving) plus a layer
of pasta or brown rice, sprinkle with grated
Parmesan cheese and bake for 20 minutes
Pasta or Rice add cubed tofu, poultry, meat or
fish and toss with chopped vegetables to serve
over whole wheat pasta or brown rice

One-Pot Meals
Pineapple Chicken Stir-Fry @
Sauce:
1 1 2 Tbsp. reduced-sodium soy sauce
2 Tbsp. unsweetened pineapple juice
1 Tbsp. fat-free, reduced-sodium chicken or
vegetable broth or water
2 cloves garlic, finely minced
1 tsp. cornstarch
Freshly ground black pepper, to taste
Stir-Fry:
8 oz. boneless chicken breast, skin removed,

22

Recipes

In large pot or Dutch oven, heat oil over medium-low heat. Add onion and saut, stirring
constantly, for 1 minute. Add water and continue sauting until onion is translucent. Add garlic,
stirring, and saut another minute. Add tomatoes, 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.

cut into 1-inch pieces

1 tsp. reduced-sodium soy sauce
1 tsp. seasoned rice vinegar
1 tsp. ground ginger
8
1 Tbsp. sesame oil, divided
1 small carrot, sliced into 1 4 inch pieces
1 medium green bell pepper, seeded and cut
2
into 1 2 inch pieces
1 cup snow peas, cut in half lengthwise
2
1 cup chopped green onion, green part only
3
1 cup pineapple chunks, fresh or canned in
2
unsweetened juice and drained
1 cup hot cooked brown rice
In small bowl, whisk together sauce ingredients and set aside. In another small bowl, mix
chicken with soy sauce, vinegar and ginger,
coating well. Set aside to marinate while chopping vegetables. In nonstick wok or skillet, heat
1 Tbsp. oil over medium-high heat. Add carrot
2
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 fiber, 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
fish. 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

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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 immediately 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 fiber, 77 mg sodium. Preparation time: 20 minutes

Layered Enchilada Casserole @

Enjoy this filling and delicious casserole with a green
salad.
1 cup green (tomatillo) salsa
1 cup lowfat sour cream
2
1 cup fat-free, reduced-sodium chicken broth
2
1 can (15 oz.) black beans, rinsed and drained
1 1 2 cups frozen corn, thawed
1 cup chopped red onion
2
1 cup chopped green pepper
2
1 cup chopped red pepper
2
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 Monterey Jack cheese

corn, onion and peppers. Season to taste with

salt, black pepper and hot sauce. Spread 1 4
cup sauce over bottom of 99-inch baking pan.
Layer bottom with 4 corn tortilla halves. Sprinkle 1 3 of bean and corn mixture over tortillas.
Drizzle 1 2 cup of sauce mixture evenly over top.
Sprinkle with 1 3 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 fiber, 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.)
1 jar (7 oz.) roasted red peppers, drained
2
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 fiber, 692 mg sodium. Preparation time: 20 minutes.

Preheat oven to 350 degrees. In small bowl,

whisk together salsa, sour cream and broth. Set
aside. In medium bowl, mix together beans,

24

25

Recipes

cup chopped onion

1 cup chopped zucchini
1 cup chopped yellow squash
1 cup shredded carrots
2
1 cup fresh loosely packed basil leaves,
4
slivered
Salt and freshly ground black pepper, to taste
1 cup grated Gruyre cheese
4
2

Side Dishes
Sweet Potatoes with Cranberries and Pecans

Preheat oven to 400 degrees. Place potatoes in

medium bowl. In small bowl, whisk together
oil, maple syrup, cinnamon and salt. Pour onto
potato slices and toss with spoon to coat evenly.
Coat small casserole dish with oil spray and
layer with half of potatoes. Top evenly with
half pecans and half cranberries. Cover with
remaining potatoes. Sprinkle remaining pecans
and cranberries on top of potatoes. Cover and
bake for 30 minutes, or until potatoes are tender.
Makes 4 servings.
Per serving: 150 calories, 8 g total fat (<1 g saturated fat), 20 g carbohydrates,
2 g protein, 3 g dietary fiber, 164 mg sodium. Preparation time: 35 minutes.

Asparagus and Corn Salad

If you cant find fresh asparagus for this salad,
canned hearts of palm work just as well. (Canned
asparagus is too soft.)
2 tsp. extra virgin olive oil, divided
1 cup frozen corn, thawed
3
6 asparagus spears, tough ends trimmed off
Salt and freshly ground black pepper, to taste
1 cup firmly packed arugula leaves
1 cup firmly packed radicchio, thinly sliced
2 Tbsp. lowfat ranch or buttermilk bottled
dressing, or to taste

26

Per serving: 115 calories, 7 g total fat (<1 g saturated fat), 12 g carbohydrates,
3 g protein, 2 g dietary fiber, 142 mg sodium. Preparation time: 25 minutes.

Artichoke Salad with Baby Greens

Artichoke hearts can add flare to your salads.
1 cup of baby field greens
6 cherry tomatoes, halved
1 can (14 oz.) artichoke hearts, drained and
2
cut into quarters*
1 Tbsp. red wine vinegar
2 tsp. extra virgin olive oil
1 small clove garlic, finely minced
Salt and freshly ground black pepper, to taste
1 Tbsp. grated Parmesan cheese
2
In serving bowl, arrange greens, tomatoes and
artichoke hearts. In separate small bowl, whisk
together vinegar, olive oil, garlic, salt and pepper.
Toss into salad and garnish with cheese. Makes
2 servings.
Per serving: 91 calories, 5 g total fat (<1 g saturated fat), 9 g carbohydrates,
4 g protein, 2 g dietary fiber, 318 mg sodium. Preparation time: 15 minutes.

*Remaining artichoke hearts may be refrigerated for up

to 5 days or frozen for 1-2 months.

Soups
White Bean Soup with Rotini @
This is a mild soup that you can spice up with a touch
of cayenne pepper, if desired.
1 Tbsp. extra virgin olive oil
1 cup thinly sliced onion
2

27

Recipes

This succulent potato dish has plenty of nutrients and

is easy to make. Store leftovers in the refrigerator for
up to 5 days.
2 tsp. canola oil
2 tsp. maple syrup
1 tsp. cinnamon
8
1 tsp. salt
4
1 medium sweet potato (about 12 ounces),
peeled, cut into 1 2 inch slices
Olive or canola oil spray
1 cup chopped pecans
4
1 cup dried cranberries
4

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.

In large saucepan set over medium heat, saut

onion in oil for 3 minutes, stirring often. Add
kale and saut another minute. Add beans,
chicken broth and oregano. Bring to boil. Add
rotini and cook, covered, until noodles are tender (check package instructions for time). Before
serving, season with pepper and cayenne to
taste. Makes 3 servings.
Per serving: 325 calories, 6 g total fat (<1 g saturated fat), 55 g carbohydrates,
18 g protein, 10 g dietary fiber, 741 mg sodium. Preparation time: 30
minutes.

Lentil Soup with Brown Rice and

Mushrooms @
For a lighter tasting version of this soup, use reducedsodium chicken broth instead of beef broth. This soup
can be refrigerated up to 5 days or frozen.
1 cup chopped onion
2
2 cloves garlic, minced
1 Tbsp. canola oil
1 cup mushrooms, washed and sliced
1 Tbsp. tomato paste
1 can (15 oz.) lentils, rinsed and drained
1 cup quick cooking brown rice
2
1 can (15 oz.) fat-free, reduced-sodium beef
broth
1 cup water
1 tsp. balsamic vinegar
Salt and freshly ground black pepper, to taste
1 cup chopped Italian parsley
4
In soup pot, saut onion and garlic in oil over

28

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 vinegar, salt and pepper. Garnish with parsley and
serve. Makes 4 servings.
Per serving: 204 calories, 4 g total fat (<1 g saturated fat), 31 g carbohydrates,
12 g protein, 9 g dietary fiber, 162 mg sodium. Preparation time: 40 minutes.

Hot and Sour Soup

Chinese hot and sour soup can be made more sour
with additional vinegar, or less with a reduced
amount. Its delicious on a chilly day and soothes a
cold.
1 cup sliced fresh mushrooms or 4 dried black
Chinese mushrooms
1 can (15 oz.) fat-free, reduced-sodium
chicken or vegetable broth
1 tsp. minced fresh ginger root, peeled
2 scallions, chopped
1 cup finely chopped bok choy cabbage
1 can (8 oz.) bamboo shoots
2
1-2 tsp. hot pepper oil or sauce, or to taste
1 Tbsp. rice wine vinegar
1 tsp. lite soy sauce
1 cup extra firm tofu, slivered (about 3 oz.)
2
1 Tbsp. cornstarch, dissolved in 1 4 cup
cold water
1 egg white (optional)
If using dried mushrooms, soak in hot water to
cover about 15 minutes. Drain, remove stems
and slice. In large saucepan, bring broth to boil.
Reduce heat to simmer and add ginger, scallions,
cabbage and bamboo shoots. Cook for 3 minutes. Add pepper oil, vinegar, soy sauce, tofu and
mushrooms. Simmer 3 minutes more. If thicker
consistency is desired, strain soup into another

29

Recipes

2 cups kale leaves, cut into bite-size pieces

1 can (15 oz.) white beans, rinsed and drained
2 cans (15 oz. each) fat-free, reduced-sodium
chicken broth
1 tsp. dried oregano
3 cup rotini pasta noodles, preferably whole
4
wheat
Freshly ground black pepper, to taste
Cayenne pepper, to taste (optional)

saucepan to separate broth and set solid contents

aside. Set broth over medium heat and slowly
pour in cornstarch mixture while stirring, until
soup thickens. If desired, add egg white while
stirring to form long strands, then add reserved
ingredients. Serve immediately. Makes 2 servings.
Per serving: 108 calories, 3 g total fat (<1 g saturated fat), 11 g carbohydrates,
11 g protein, 2 g dietary fiber, 624 mg sodium. Preparation time: 25 minutes.

Fruit Nectar @
This easy blend is good as a summer soup or as a
thick nectar to sip.
1 fresh plum, halved, pits removed
1 cup fresh or jarred mango, drained
2
1 can (11 oz.) mandarin oranges, drained
1 cup frozen peaches
2
1 cup orange juice
2
1 tsp. ground cinnamon, or to taste
4
1 tsp. ground cardamom, or to taste
4
In blender, pure all ingredients except cinnamon
and cardamom until completely smooth. Pour
into 2 bowls. Sprinkle with cinnamon and cardamom and serve immediately. Makes 2 servings.
Per serving: 196 calories, <1 g total fat (0 g saturated fat), 49 g carbohydrates,
2 g protein, 4 g dietary fiber, 13 mg sodium. Preparation time: 5 minutes.

Skillet Apple-Cranberry Granola Crisp

1 cup lowfat granola
2 Tbsp. apple juice
1 tsp. cornstarch
2 medium green apples, cored, peeled and
diced into small pieces 1 8 -inch wide
1 cup light brown sugar
8
1 tsp. cinnamon
2
1 tsp. lemon juice
1 Tbsp. canola oil
1 cup dried cranberries

30

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 (<1 g saturated fat), 58 g carbohydrates,
2 g protein, 4 g dietary fiber, 58 mg sodium. Preparation time: 15 minutes.

VIII. Food Storage

Cooking once to eat twice (or several times)
requires some know-how. Follow these general
guidelines to ensure good quality and safety in
your future meals:

Make sure your refrigerator temperature

stays at 40 degrees or lower, and your
freezer at 0 degrees or lower.

To avoid the growth of harmful E. coli,

listeria and other bacteria that can cause

illness, promptly refrigerate, cool down, or
freeze cooked foods. Never leave perishable
foods out of the refrigerator for more than
2 hours.

Cook foods thoroughly before storing them.

If youre making a double batch of something you plan to serve again a couple of
days later, dont wait until after dinner to
store it. Separate the second batch and pop
it in the refrigerator right away.

31

Food Storage

Sweet Treats

 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

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 fit 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 indefinitely, 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

32

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 defrosted, the food is safe to eat for 1-2 days. Dont
forget to cook it or heat it to a safe temperature.

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 bacteria. 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 window is your best bet for flavor 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.

33

Food Storage

ready to heat and eat. Many spices and

seasonings change taste during freezing
pepper, garlic and green pepper get stronger and more bitter, while curry develops
an off flavor and odor. Before freezing,
season sparingly and re-season when you
reheat the food.

away before cooking as directed. The flavor

may not be at its finest, but the food is still
safe to eat.

 To prevent a case of the soggies, slightly

undercook pasta and rice if youre going to

reheat them. These foods need to be refrigerated immediately after cooking, and can
be kept safely in the refrigerator for 4 days
before reheating.

Standard Serving Sizes for Average Adult

Food

Chopped
Vegetables
Raw Leafy
Vegetables
(such as lettuce)
Fresh Fruit

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 flour usually dont go

bad they just lose flavor 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 contaminated by bacteria. Eating these foods after
theyve spoiled can put you at risk of foodborne 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 recommended 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.

34

Serving
1
2

cup

1 cup

1 medium piece
1 cup chopped
2

Dried Fruit

1
4

cup

Pasta, Rice,
Cooked Cereal
Ready-to-Eat Cereal

1
2

cup

Meat, Poultry,
Seafood
Dried Beans
Nuts
Cheese

Looks Like
1
2

baseball or rounded
handful
1 baseball or handful

1 baseball
1 baseball or
2
rounded handful
1 golf ball or scant
handful
1 baseball or
2
rounded handful

1 oz. which varies

from 12 cup to 114 cups
(check label)
3 oz. (boneless
Deck of cards
cooked weight
from 4 oz. raw)
1 cup cooked
1 baseball or
2
2
rounded handful
1 cup
Level handful
3
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 brochures: 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 find more
cancer-fighting recipes and health information
on-line at www.aicr.org.

35

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
first 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.

Editorial Review Committee

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:

Jan Kasofsky, Ph.D., R.D.

Capital Area Human Services District,
Louisiana

AICRs official name:

American Institute for Cancer Research
AICRs mailing address:
1759 R Street, NW
Washington, DC 20009
AICRs telephone number:
(202) 328-7744

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

Kimberly Kline, Ph.D.

University of Texas at Austin
Richard Rivlin, M.D.
Institute for Cancer Prevention
Melanie Polk, M.M.Sc., R.D., FADA
AICR Director of Nutrition Education
AICR executive staff.

AICRs identification:
A not-for-profit 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.

Prepared by the American Institute for Cancer

Research, March 2004.
Cover art and illustrations by Scott D. von Bergener

Copyright 2004

36

Order Free Brochures

from 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