As summer kicks into full swing, gardens everywhere are overflowing with fruit and vegetables. If you’ve been looking for creative ways to use summer produce, the American Institute for Cancer Research has published five of its most popular cancer-protective recipes that can help you beat the heat, while taking advantage of the plethora of great fruits and vegetables that are currently in season.
Breakfast berry parfait
First up is their Breakfast berry parfait, which can help you start out your day with an all-important punch of protein. It also has important compounds that fight cancer, such as vitamin C and a phytochemical known as ellagic acid. The best part of this recipe is its adaptability. It will taste just as good if you need to make it ahead of time, and you can easily transport it to work or wherever you happen to eat breakfast – although it also makes for a great snack. You can also switch out the berries as needed.
Another winner is the AICR’s satisfying Shrimp fajitas recipe. This dish is great for a cookout, and it uses a marinade before grilling, which has been shown to help reduce carcinogen formation. The shrimp is lightly spiced to give it just the right amount of edge, while the sweet grilled peppers and onions balance the dish out nicely. It’s also low in calories, which is important for maintaining a healthy weight – another way to protect against cancer!
Southwestern bean salad
Cold salads are the ideal side on a hot day, and they’re also highly convenient for picnics and beach outings. This Southwestern bean salad recipe uses black beans as its base on account of their high amounts of protein and cancer-fighting flavonoids and fiber. This colorful salad is kid-friendly, and children can even get it on the act by helping to mix the ingredients – just make sure an adult takes care of chopping the peppers and carrots it contains!
Panzanella is a memorable side that not many people have heard of, but is almost universally liked. It’s a bit of a departure from the norm, yet it is accessible enough that most people will be willing to try it. The AICR’s healthy version of this dish makes use of whole grain bread that is lightly toasted. It’s packed with cancer-fighting vegetables like red pepper and tomato, as well as basil and garlic, and it serves as the perfect counterpoint to grilled fish. Olive oil provides a dash of healthy fat.
Kale frittata with tomato and basil
A frittata is a versatile egg-based dish that is just at home at brunch as it is on your dinner table. It’s also a great option if you’re looking for a healthy meal that can feed a crowd. The recipe calls for kale, which is rich in carotenoids, as well as tomatoes. However, creativity is encouraged, as nearly any vegetable will work in this dish. There are lots of ways to make a frittata, but this Kale frittata with tomato and basil recipe cleverly incorporates a light broiling in the oven as the final step to enhance its great flavors.
While the best place to get fruits and vegetables is from your own garden, that is simply not feasible for people who do not have a lot of land at their disposal. Thankfully, vertical gardening solutions like the Garden Tower enable even those who live in apartments to grow their own organic food with little effort, giving them control over what goes into their bodies. You can grow carrots for the Southwestern bean salad, and tomatoes for the grilled panzanella. In fact, you can grow countless other vegetables and herbs to create your own mouth-watering, cancer-fighting delicacies!