These whole-grain cookies contain natural ingredients, are low in calories, and have almost no saturated fat. This recipe was adapted from one by vegan chef, Beverly Lynn Bennett, author of the great new cookbook, Vegan Bites: Recipes for Singles.
Ingredients:
1-3/4 cups whole-wheat pastry flour
1-2/3 cups rolled oats
1-1/4 cups oat bran
1 teaspoon cinnamon
1/2 teaspoon baking powder
1/4 teaspoon nutmeg
1-1/2 cups apples of choice, peeled, sliced, and divided
1/2 cup frozen apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup canola oil
1 teaspoon vanilla
1/2 teaspoon almond extract
2/3 cup dried tart cherries
1/2 cup pecans or walnuts, chopped
Preparation: Preheat oven to 350°F. In a large bowl, place flour, oats, oat bran, cinnamon, baking powder, and nutmeg; stir until well combined. Finely dice 1/2 cup sliced apples and set aside. Place remaining sliced apples in a blender or food processor and purée. Add apple-juice concentrate, maple syrup, oil, vanilla, and almond extract, and blend 1 minute. Add apple purée mixture to dry ingredients and stir well to combine. Fold in reserved apple, cherries, and pecans. Drop batter by rounded tablespoonfuls onto two nonstick cookie sheets. Bake 12 to 15 minutes or until cookies are lightly brown around edges and on bottom. Allow cookies to cool on cookie sheets about 3 minutes before transferring to a rack to cool completely. Store in an airtight container. Makes 24 cookies.
This recipe’s quercetin (apples) and anthocyanins (cherries) may help prevent the following cancers: lung and breast.
Nutritional information per cookie:
Calories: 161.2
Fat: 5.6 g
Saturated fat: 0.5 g
Carbohydrate: 24.7 g
Total sugars: 10.0 g
Protein: 3.0 g
Sodium: 3 mg
Cholesterol: 0 mg
Dietary fiber: 2.6 g
Figs are loaded with fiber—in fact, just one fresh fig has about 2 grams of fiber. Fiber has been shown to be beneficial for your gastrointestinal tract, and may play a role in decreasing colon cancer risk. This recipe is delicious and easy to prepare.
Ingredients:
Nonstick cooking spray
2 tablespoons brown sugar
2 teaspoons cinnamon
1/4 teaspoon nutmeg
2 tablespoons honey
1 teaspoon vanilla extract
4 medium apples, peeled and chopped
10 fresh figs, stems removed and finely chopped
1/2 cup low-fat natural granola
Preparation: Preheat oven to 350°F and lightly coat a 12×12-inch baking dish with nonstick cooking spray. In a large bowl, stir together brown sugar, cinnamon, nutmeg, honey, and vanilla extract until thoroughly mixed. Add apples and figs and stir until well coated in sugar-spice mixture. Pour mixture into baking dish and sprinkle granola on top. Cover with foil and bake about 25 minutes, until apples are tender. Remove foil and bake an additional 5 minutes. Remove from oven and allow to cool 5 to 10 minutes before serving. Makes 6 servings.
This recipe’s fiber (figs) and quercetin (apples) may help prevent the following cancers: colon and lung.
Nutritional information per serving:
Calories: 191. 7
Fat: 0.9 g
Saturated fat: trace
Carbohydrate: 44.3 g
Total sugars: 34.5 g
Protein: 1.6 g
Sodium: 25 mg
Cholesterol: 0 mg
Dietary fiber: 4.2 g
Ingredients:
1-1/2 cups (about 8 ounces) fresh or frozen black cherries, pitted, divided
2 cups low-fat cherry-flavored yogurt
1/2 cup honey
1/2 teaspoon almond extract
1 ounce dark chocolate, chopped
2 tablespoons water
Preparation: Frozen yogurt: Coarsely chop 1/2 cup cherries; set aside. In a blender or food processor container, combine remaining cherries, yogurt, honey, and almond extract; process until smooth. Stir in reserved cherries. Transfer mixture to ice cream maker; freeze according to manufacturer’s directions. Prepare Chocolate Swirl when yogurt has frozen.
Chocolate Swirl: In a small saucepan, combine chocolate and water. Stir over low heat until chocolate is melted and mixture is smooth. Remove from heat and set aside until ready to use.
When yogurt is frozen, place 1/4 of yogurt in medium container; drizzle with 1/4 of Chocolate Swirl; repeat, in layers, with remaining yogurt and chocolate. Store in freezer until ready to serve. Makes 6 servings.
This recipe’s calcium (yogurt) and anthocyanins (cherries) may help prevent the following cancers: colon and breast.
Nutritional information per serving:
Calories: 212.9
Fat: 2.5 g
Saturated fat: 1.6 g
Carbohydrate: 42.8 g
Total sugars: 26.5 g
Protein: 4.8 g
Sodium: 50 mg
Cholesterol: 4.5 mg
Dietary fiber: 1.7 g
This is a lower-sugar version of traditional blueberry pie. If you want to save yourself a little work, you can use a pre-made 9-inch double pie crust.
Filling Ingredients:
5 cups fresh blueberries
1/4 cup sugar
1/4 cup Splenda®
1/4 cup all-purpose white flour
1 teaspoon lemon juice
1/2 teaspoon grated lemon peel
Pastry Ingredients:
2 cups all-purpose white flour, plus more for preparation
1/2 teaspoon Splenda® or other low-calorie sweetener
2/3 cup trans-fat–free margarine
5-6 tablespoons cold water
Preparation: Preheat oven to 450°F. In a large bowl, gently stir together blueberries and remaining filling ingredients. Set aside. In a large bowl, place 2 cups flour and Splenda® or other low-calorie sweetener. With pastry blender or 2 knives used in scissor fashion, cut in margarine until mixture resembles coarse crumbs. Add cold water, 1 tablespoon at a time, until mixture just holds together. On a lightly floured surface with floured rolling pin, roll out half of pastry and line a nonstick 9-inch pie plate with it. Spoon blueberry mixture into pie shell. Roll remaining half of pastry to fit for top crust; place over blueberry mixture. Fold pastry overhang under, and then bring up over rim and flute edges. Make several 1-inch slits in top crust for steam to escape. Bake 10 minutes. Reduce oven temperature to 350°F and bake another 35 to 40 minutes or until golden brown. Makes 8 servings.
This recipe’s pectin (lemon peel) and resveratrol (blueberries) may help prevent the following cancers: prostate and breast.
Nutritional information per serving:
Calories: 225.4
Fat: 9.8
Saturated fat: 2.8 g
Carbohydrate: 31.4 g
Total sugars: 10.2 g
Protein: 2.9 g
Sodium: 185 mg
Cholesterol: 0 mg
Dietary fiber: 2.1 g
You probably didn’t think that you could make a healthy brownie. Well, this is a low-fat and lower-calorie version of one of America’s favorite treats. If you want to make peppermint brownies, substitute mint extract for the vanilla extract. For a nutty brownie, substitute almond extract for the vanilla.
Ingredients:
Nonstick cooking spray
1-1/2 cups all-purpose white flour
1/2 cup unsweetened cocoa powder
1-1/2 cups sugar
1/8 teaspoon baking powder
1/2 teaspoon salt
1/3 cup light (reduced calorie and sugar) chocolate syrup
1/3 cup light corn syrup
2/3 cup (about 6 ounces) vanilla nonfat yogurt
2 egg whites
1/4 cup nonfat milk
2 teaspoons vanilla extract
Preparation: Preheat oven to 300°F. Spray a 13×9-inch pan with nonstick cooking spray. In a large bowl, combine flour, cocoa, sugar, baking powder, and salt. Add remaining ingredients to dry mixture and mix well. Evenly pour batter into pan and bake 30 minutes. Cool before cutting into bars. Makes 15 brownies.
This recipe’s catechins (cocoa) and calcium (yogurt) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 129.3
Fat: 0.5 g
Saturated fat: trace
Carbohydrate: 29.8 g
Total sugars: 8.6 g
Protein: 1.4 g
Sodium: 106 mg
Cholesterol: 0.3 mg
Dietary fiber: 1.0 g
If you can’t find fresh cherries to make this sorbet, use 2 cans (16 ounces) of drained, pitted cherries and only 1/2 cup of sugar.
Ingredients:
4 cups fresh ripe sweet dark cherries, pitted
2/3 cup sugar
1/2 cup light corn syrup
2 cups 100% cranberry juice
Preparation: In a blender or food processor fitted with metal blade, purée cherries, sugar, and corn syrup. Add cranberry juice and process about 5 seconds, until just blended. Freeze in resealable plastic container. Makes 1-1/2 quarts of sorbet or 12 servings, 1/2 cup each.
This recipe’s anthocyanins
(cherries) and quercetin (cranberry juice) may help prevent the following cancers: colon and breast.
Nutritional information per serving:
Calories: 143.8
Fat: trace
Saturated fat: trace
Carbohydrate: 34.9 g
Total sugars: 33.3 g
Protein: 0.7 g
Sodium: 17 mg
Cholesterol: 0 mg
Dietary fiber: 1.1 g
I used to be intimidated by biscotti because I thought it would be difficult to make. Guess what? It’s easy. The trick is getting all of the dry ingredients moistened and using a very thin serrated knife to cut the logs into cookies. These delicious biscotti are also full of antioxidants.
Ingredients:
2 tablespoons brewed espresso or very strong coffee
3 egg whites
1/3 cup canola oil
1-1/4 teaspoons vanilla extract
1-2/3 cups all-purpose white flour
2/3 cup sugar
1/2 cup unsweetened cocoa powder
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/2 cup almonds, sliced or chopped
1/4 cup dried tart cherries
Preparation: Preheat oven to 350°F. In a small bowl, beat together espresso or coffee, egg whites, oil, and vanilla extract. In a large mixing bowl, combine flour, sugar, cocoa, baking powder, baking soda, salt, almonds, and cherries and stir until well blended. Add coffee-egg mixture to dry ingredients and stir until well mixed and evenly moistened. Shape mixture into two 12×2-inch logs; place both on non-stick baking sheet and flatten slightly, so each log is about 1 inch high. Bake 30 minutes; remove from oven and cool 10 minutes. Transfer one cooked log to cutting board and cut diagonally into 3/4-inch thick biscotti. Arrange biscotti, cut side up, on baking sheet. Repeat with second log; use additional baking sheet if necessary. Bake biscotti 20 minutes; transfer to wire rack to cool. Store in airtight container up to 1 month. Makes about 32 biscotti.
This recipe’s catechins (cocoa) and selenium (almonds) may help prevent the following cancers: colon and stomach.
Nutritional information per biscotti:
Calories: 91.7
Fat: 4.1 g
Saturated fat: 0.4 g
Carbohydrate: 11.7 g
Total sugars: 5.2 g
Protein: 2.0 g
Sodium: 34 mg
Cholesterol: 0 mg
Dietary fiber: 0.8 g
The antioxidants in dark chocolate and cocoa have been shown to be more powerful than those found even in red wine. Feel good about eating these brownies!
Ingredients:
Nonstick cooking spray
1/2 cup canola oil
1 cup sugar
1/4 cup plain nonfat yogurt
2 teaspoons vanilla extract
1 cup all-purpose white flour
1 cup whole-wheat pastry flour
1/2 cup unsweetened cocoa powder
1-1/2 teaspoons baking soda
1 teaspoon salt
2 cups zucchini, grated
1/4 cup walnuts, chopped
1/2 cup dark chocolate chips
Preparation: Preheat oven to 350°F. Spray a 9×13-inch pan with nonstick cooking spray. Beat oil, sugar, yogurt, and vanilla together in a large mixing bowl until well combined. In a small mixing bowl, whisk together white and whole-wheat flour, cocoa powder, baking soda, and salt. Fold dry ingredients into wet ingredients. Stir in zucchini, walnuts, and chocolate chips. The batter may seem stiff at first, but if you allow a few minutes for it to soak up the moisture from the zucchini, it will look like typical brownie batter. Spread batter into prepared pan. Bake 25 to 30 minutes or until a knife inserted in center of brownies comes back with just a few crumbs on it. Remove from oven and allow brownies to cool. When completely cooled, cut into squares and serve. Makes 24 brownies.
This recipe’s selenium (walnuts) and epicatechins (cocoa) may help prevent the following cancers: colon and prostate.
Nutritional information per brownie:
Calories: 145.3
Fat: 6.5 g
Saturated fat: 1.0 g
Carbohydrate: 19.5 g
Total sugars: 10.1 g
Protein: 2.2 g
Sodium: 101 mg
Cholesterol: < 1 mg
Dietary fiber: 1.6 g
I don’t remember who gave me this recipe originally, but it is a delicious way to incorporate soy into your diet without even knowing that you are eating tofu. It is delicious with raspberries or chopped nuts (think walnuts or pecans) on top, as well. For a variation, add 3/4 cup cashew or almond butter to tofu in blender to make a turtle pie.
Ingredients:
1 bag (10 ounces) dark chocolate chips (about 2 cups)
1 package (10 ounces) soft silken tofu
1 tablespoon vanilla extract
1 Keebler’s Graham Cracker Ready Crust (or other brand)
2/3 cup fresh strawberries, hulled and thinly sliced
Preparation: Boil water in the bottom of a double boiler and remove from heat to cool. Place chocolate chips in top of double boiler over very hot (but not boiling) water until they melt. If you do not have a double boiler, melt chocolate chips in a saucepan over low heat, stirring, or in microwave on 70% heat in 20- to 30-second stages. Place tofu in a blender or food processor and blend until creamy. Add melted chocolate chips and vanilla extract to blender or food processor; blend again until well mixed. Place filling into graham-cracker crust. Refrigerate about 1 hour, add sliced strawberries, and then refrigerate at least 1 more hour before serving. Makes 8 generous servings.
This recipe’s catechins (dark chocolate) and isoflavones (tofu) may help prevent the following cancers: colon and prostate.
Nutritional information per serving:
Calories: 284.4
Fat: 13.2 g
Saturated fat: 0.7 g
Carbohydrate: 37.5 g
Total sugars: 25.2 g
Protein: 3.9 g
Sodium: 104 mg
Cholesterol: 0 mg
Dietary fiber: 2.7 g
Ingredients:
3 eggs
1/3 cup unsweetened cocoa powder
2/3 cup sugar
2 tablespoons prepared espresso or very strong coffee
1 cup nonfat (skim) milk, heated until very hot
Water as needed to make a hot water bath
Non-fat whipped topping
Preparation: Preheat oven to 325°F. Adjust oven rack to center position. Place 6 demitasse cups, pots de crème cups, or small custard cups (1/3 cup each) into a large baking dish. In a large bowl, beat eggs slightly; add cocoa, sugar, and espresso or coffee; beat until well mixed. Mix in hot milk until blended. Pour egg mixture into custard cups; cover with lids or aluminum foil. Bring water for a water bath to a light simmer on top of stove; carefully pour hot water into baking pan to come at least half-way up the sides of the custard cups. The water should come up to approximately the level of the custard inside the cups in order to protect your custard from the heat. Bake approximately 20 minutes or until custard is set around edges but still loose in center. The cooking time will depend on the size of custard cup you are using. When center of custard is just set, it will jiggle a little when shaken, and it can be taken out of the oven. Remove from oven and immediately remove cups from water bath; remove aluminum foil and let cool to room temperature on wire rack. Cover with plastic wrap, and refrigerate at least 2 hours and up to 2 days. To serve, top with a teaspoon of nonfat whipped topping. Makes 6 servings (depending on size of custard cups).
This recipe’s calcium (milk) and procyanidins (cocoa) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 153.3
Fat: 2.9 g
Saturated fat: 1.1 g
Carbohydrate: 26.7 g
Total sugars: 11.5 g
Protein: 5.1 g
Sodium: 54 mg
Cholesterol: 93.9 mg
Dietary fiber: 1.6 g
This is one of my very favorite desserts. It is light and healthy, with the sweet and crunchy flavor combination of berries and wheat germ. Strawberries or blackberries can be substituted for the raspberries for variation.
Ingredients:
2 cups fresh raspberries, plus 12 fresh raspberries
2 tablespoons sugar, divided
2 cups (16 ounces) plain low-fat yogurt
2 tablespoons unprocessed cocoa powder
1-1/2 tablespoons wheat germ
Preparation: In a medium bowl, place 2 cups raspberries and sprinkle with 1 tablespoon sugar; stir until sugar is evenly distributed. In a separate medium bowl, whisk together yogurt, cocoa powder, and remaining tablespoon of sugar until creamy. In four 8-ounce parfait glasses, spoon alternating layers of yogurt, raspberries, and wheat germ, until 3 layers are formed, ending with yogurt. Top each parfait with 3 fresh raspberries. Makes 4 parfaits.
This recipe’s ellagic acid (raspberries) and vitamin E (wheat germ) may help prevent the following cancers: pancreas and colon.
Nutritional information per serving:
Calories: 131.7
Fat: 2.5 g
Saturated fat: 1.5 g
Carbohydrate: 19.4 g
Total sugars: 15.8 g
Protein: 7.9 g
Sodium: 86 mg
Cholesterol: 7.4 mg
Dietary fiber: 2.1 g
Ingredients:
2 cups pure cranberry juice
1/4 cup orange juice
1/3 cup sugar
1 stick cinnamon
4 firm, ripe pears
1/2 cup fresh cranberries
Preparation: Place cranberry juice, orange juice, and sugar in a saucepan large enough to hold the pears. Heat gently, stirring, until sugar dissolves. Add cinnamon and boil 5 minutes. Peel pears and immediately stand them in pan with cranberry syrup. Cover and simmer gently 40 minutes, or until pears are cooked and soft through to center when pierced with a skewer or toothpick. Remove from heat and leave to cool completely. Chill 2 hours or overnight, occasionally turning pears in syrup to achieve an even color. Remove pears from pan and bring cranberry syrup to a boil; cook 10 minutes, or until reduced to a thick syrup. Add fresh cranberries and simmer 5 minutes. Remove from heat and set aside until completely cool. Place pears on separate plates with cranberries and pour sauce over and around them. Makes 4 servings.
This recipe’s resveratrol
(cranberries) and vitamin C (orange juice) may help prevent the following cancers: breast and prostate.
Nutritional information per serving:
Calories: 252.4
Fat: 0.4 g
Saturated fat: 0 g
Carbohydrate: 60.9 g
Total sugars: 50.0 g
Protein: 1.3 g
Sodium: 5 mg
Cholesterol: 0 mg
Dietary fiber: 5.9 g
Ingredients:
Orange Cream filling:
1/4 cup sugar
1/4 cup calcium-enriched plain soy milk
1/2 cup orange juice
3 tablespoons cornstarch
1 teaspoon vanilla
Zest of 1 orange, finely grated
Cupcakes:
1/3 cup canola oil
3/4 cup granulated white sugar
3/4 cup calcium-enriched soy milk
1/2 cup orange juice
1 teaspoon vanilla extract
1-1/3 cups white whole-wheat pastry flour, divided
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon orange zest, finely grated
Chocolate Ganache:
1/4 cup soy milk
4 ounces dark chocolate (at least 70% cacao), chopped into small pieces
Preparation: Cream filling: Place sugar, soy milk, orange juice, cornstarch, and vanilla in a saucepan over medium heat. Whisk together until mixture starts to boil. Turn heat down to low and stir continuously until mixture thickens. Once it reaches the consistency of a pudding, remove from heat and add the orange zest. Transfer to a glass bowl and let cool completely. Once cool, refrigerate for an hour. Cupcakes: Preheat oven to 350°F. Spray a muffin tin with nonstick spray or line with cupcake liners. Whisk together oil, sugar, milk, orange juice, and vanilla with 1 tablespoon pastry flour. Sift together remaining flour, baking powder, baking soda, and salt. Add flour mixture to wet ingredients, about one third at a time, stirring until batter is smooth after each addition. Fill cupcake liners 2/3 full with batter. Bake 20 to 22 minutes until top springs back when pressed lightly. Remove cupcakes from muffin tins; cool completely. Remove orange filling from refrigerator and put into a gallon-size storage bag or pastry bag. Warm with your hands to make sure pudding is pliable, if necessary. Snip end of storage bag off to make a tip. Make an indentation in center of each cupcake with the handle of a wooden spoon (or your finger). Fill generously with orange pudding. Ganache: Heat soy milk in small saucepan over medium heat until bubbles just start to form around the edges. Remove from heat and whisk in chocolate. As soon as mixture is smooth, place a dollop in the center of each cupcake. Makes 12 cupcakes.
This recipe’s isoflavones (soy milk) and vitamin C (orange juice) may help prevent the following cancers: breast and lung.
Nutritional information per serving:
Calories: 245.8
Fat: 9.4 g
Saturated fat: 2.0 g
Carbohydrate: 37.5 g
Total sugars: 23.4 g
Protein: 2.8 g
Sodium: 11 mg
Cholesterol: 0 mg
Dietary fiber: 2.4 g
This sweet and juicy fresh fruit salad is full of antioxidants. The U.S. Department of Agriculture has shown that pterostilbene, found in grapes, may be able to protect people from certain cancers and diabetes.
Ingredients:
2 tablespoons lemon juice
2 tablespoons Cointreau (or other orange liqueur)
2 teaspoons honey
1-1/2 cups fresh strawberries, hulled
1 cup fresh blueberries, stemmed and sorted (throw out mushy ones)
1 cup fresh raspberries, preferably small and firm berries
1/2 cup seedless red or purple grapes, cut in half
1/4 cup seedless green grapes, cut in half
1/4 cup fresh mint leaves, chopped
Preparation: In a small bowl, whisk together lemon juice, orange liqueur, and honey to make the dressing. In a large bowl, combine berries, grapes, and mint. Pour dressing on top of fruit and toss gently. Serve in small glass bowls or martini glasses. Makes 6 servings.
This recipe’s resveratrol (grapes) and quercetin (berries) may help prevent the following cancers: colon and lung.
Nutritional information per serving:
Calories: 65.5
Fat: 0.3 g
Saturated fat: trace
Carbohydrate: 14.8 g
Total sugars: 10.0 g
Protein: 0.9 g
Sodium: 2 mg
Cholesterol: 0 mg
Dietary fiber: 2.9 g
Pineapple contains an enzyme called bromelain that British researchers have shown to be able to stop the growth of various tumor cells. It also has anti-inflammatory effects and helps to keep platelets from clumping together and forming blood clots.
Ingredients:
1 medium pineapple, peeled and cored
1 teaspoon cinnamon
1/2 cup orange juice
1 tablespoon raw sugar
1 teaspoon cornstarch
1 teaspoon vanilla
1/4 cup maple syrup
1 tablespoon extra-virgin olive oil
1-1/2 pints vanilla (or flavor of your choice) nonfat frozen yogurt
3/4 cup fresh blueberries or strawberries
Preparation: Slice peeled pineapple into six 3/4-inch-thick slices (there will be some remaining). Place slices on a large plate. Sprinkle cinnamon over both sides of each pineapple slice, and rub to distribute. Set aside. To make pineapple sauce, mince reserved pineapple and place it in a medium saucepan. Whisk in juice, sugar, cornstarch, and vanilla. Over medium heat, bring to a simmer and cook until thickened. Chill to cool completely. Preheat grill. Just before grilling, combine maple syrup and olive oil, and brush onto pineapple slices. Place pineapple on grill grate and grill over medium fire until grill marks appear. Turn and cook until soft. Place a grilled pineapple slice on each dessert plate and top with a scoop of frozen yogurt, 2 tablespoons of fresh berries, and pineapple sauce. Makes 6 servings.
This recipe’s calcium (yogurt) and vitamin C (berries) may help prevent the following cancers: colon and pancreas.
Nutritional information per serving:
Calories: 237
Fat: 2.5 g
Saturated fat: 1.2 g
Carbohydrate: 49.9 g
Total sugars: 38.3 g
Protein: 3.9 g
Sodium: 48 mg
Cholesterol: 0 mg
Dietary fiber: 2.3 g
These strawberries have such a gourmet presentation and sweet flavor that your guests will never realize how easy this dessert is to prepare.
Ingredients:
1/4 cup sugar
1/4 cup lemon zest, cut into thin strips
1 tablespoon lemon juice
1/4 cup water
2 cups strawberries, hulled and halved
1 tablespoon fresh mint, chopped
Preparation: Bring sugar, lemon zest, lemon juice, and water to a boil in a heavy saucepan over medium high heat. Simmer 5 minutes, stirring frequently. Remove from heat and place saucepan in cold water to cool. Pour syrup over strawberries. Sprinkle with mint and toss. Makes 4 servings.
This recipe’s ellagic acid (strawberries) and pectin (lemon zest) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 63.6
Fat: trace
Saturated fat: trace
Carbohydrate: 15.4 g
Total sugars: 12.1 g
Protein: 0.5 g
Sodium: 14 mg
Cholesterol: 0 mg
Dietary fiber: 2.6 g
Courtesy of the United Soybean Board’s website, www.unitedsoybean.org, this scrumptious cheesecake is high in protein and isoflavones. How many desserts can say that?
Ingredients:
Nonstick cooking spray
Crust:
1 cup reduced-fat vanilla wafers, crumbled
2 tablespoons pecans, finely chopped
2 tablespoons trans-fat–free butter or soy margarine, melted
Filling:
2 packages (24 ounces total) silken tofu
1 pound (16 ounces) low-fat cream cheese
3/4 cup sugar
1/4 cup all-purpose white flour
1 tablespoon grated lemon peel
1 tablespoon vanilla extract
3 eggs
3 egg whites
Garnish: 1/2 cup sliced strawberries and 1 sectioned orange
Preparation: Preheat oven to 375°F and lightly spray a 9-inch springform pan with nonstick cooking spray. Combine vanilla wafers, pecans, and melted butter in a bowl and mix well. Press mixture into bottom of spring form pan. Bake crust about 8 minutes or until golden brown. Cool on a wire rack. In a medium mixing bowl, beat tofu with a hand or stand mixer until smooth. Add cream cheese, sugar, flour, lemon peel, and vanilla; mix until well blended. Beat in eggs and whites, one at a time; mix well. Pour filling into crust and bake 50 to 60 minutes or until filling is set and edges around top are lightly browned. Cool on a wire rack; refrigerate several hours or overnight until completely chilled. Remove from pan and cut into slices, dipping the knife blade into hot water between each slice. Garnish with strawberries and orange sections. Makes 10 servings.
This recipe’s isoflavones (tofu) and calcium (cream cheese) may help prevent the following cancers: breast and colon.
Nutritional information per serving:
Calories: 266.6
Fat: 13.4 g
Saturated fat: 5.8 g
Carbohydrate: 25.2 g
Total sugars: 16.4 g
Protein: 11.3
Sodium: 241 mg
Cholesterol: 78.7 mg
Dietary fiber: 2.3 g
Compared to most cream-filled pies, this pie is low in calories and saturated fat and has a delicious lemony flavor.
Ingredients:
1/2 cup cholesterol-free egg substitute (such as Egg Beaters®)
3/4 cup sugar or granulated Splenda®
1/4 cup cornstarch
1/8 teaspoon salt
1 cup water
1 cup low-fat buttermilk
2-1/4 teaspoons grated lemon rind
1/2 cup lemon juice
1 reduced-calorie ready-made graham-cracker pie crust
Garnish: Lemon curls (thin slices of lemon peel) and mint leaves
Nonfat whipped topping
Preparation: Pour egg substitute into a Pyrex measuring cup. Combine sugar or Splenda®, cornstarch, and salt in saucepan; gradually stir in water and buttermilk. Cook over medium heat, stirring constantly, until mixture begins to boil. Once boiling, cook 1 minute. Gradually stir about 1/4 hot mixture into egg substitute, mixing well. Add egg mixture back to hot mixture, stirring constantly. Cook over medium heat, stirring, approximately 2 minutes, until mixture thickens and large bubbles begin to pop up. Remove from heat; add lemon rind and lemon juice and stir to blend. Allow to cool about 1 to 2 minutes. Pour mixture into prepared pie crust. Chill thoroughly—at least 2 hours, but preferably overnight. Garnish with lemon curls and fresh mint and serve with a dollop of nonfat whipped topping. Makes 8 servings.
Nutritional information per serving made with Splenda®:
Calories: 184.7, Fat: 5.9 g, Saturated fat: 2.1 g, Carbohydrate: 28.0 g
Total sugars: 12.1 g, Protein: 4.9 g, Sodium: 209 mg, Cholesterol: 6.6 mg, Dietary fiber: 0.4 g
This recipe’s calcium (buttermilk) and vitamin C (lemon juice) may help prevent the following cancers: colon and lung.
Nutritional information per serving made with sugar:
Calories: 256.7
Fat: 5.9 g
Saturated fat: 2.1 g
Carbohydrate: 46.0 g
Total sugars: 30.2 g
Protein: 4.9 g
Sodium: 209 mg
Cholesterol: 6.6 mg
Dietary fiber: 0.4 g
This crustless cheesecake is light and delicious and a perfect way to end a healthy meal. If you want to forgo the strawberry sauce, simply top the cheesecake with fresh berries of your choice.
Ingredients:
Nonstick cooking spray
16 ounces nonfat cream cheese, softened
2/3 cup plus 3 tablespoons sugar
1-1/2 teaspoons pure vanilla extract, divided
3/4 cup cholesterol-free egg substitute
1 cup nonfat sour cream
1 pound fresh or frozen whole strawberries
1/2 cup seedless strawberry all-fruit preserves
1/4 cup sugar
2 teaspoons lemon juice
Preparation: Cheesecake: Preheat oven to 350°F and lightly coat a 9-inch pie plate with nonstick cooking spray. In a large mixing bowl, use a hand or stand mixer to beat together cream cheese, 2/3 cup sugar, and 1/2 teaspoon vanilla until fluffy. Gradually add egg substitute and beat until smooth. Pour mixture into pie plate and bake 30 to 35 minutes or until puffy and light brown around edges. Cool on a wire rack 10 to 15 minutes. Meanwhile, in a small bowl, combine sour cream, remaining sugar, and vanilla. Spread over cooled cheesecake. Bake an additional 15 minutes. Cool completely on a wire rack, and then refrigerate at least 2 hours before serving. Strawberry Sauce: Combine strawberries, strawberry preserves, sugar, and salt in a medium saucepan. Cook, stirring frequently, over medium heat, until sauce has thickened, about 8 or 9 minutes. Remove from heat, stir in lemon juice, and transfer to a medium bowl. Cool for 30 minutes, then loosely cover with plastic wrap and refrigerate until chilled, at least 2 hours. Prior to serving, remove cheesecake from refrigerator for at least 15 minutes and pour fresh strawberry sauce on top. Makes 8 servings.
This recipe’s calcium (cream cheese) and anthocyanins (strawberries) may help prevent the following cancers: breast and bladder.
Nutritional information per serving:
Calories: 249.5
Fat: 1.5 g
Saturated fat: 0.6 g
Carbohydrate: 47.6 g
Total sugars: 36.1 g
Protein: 11.4 g
Sodium: 347 mg
Cholesterol: 4.2 mg
Dietary fiber: 1.4 g
Ingredients:
2/3 cup water
1/3 cup loose green-tea leaves
1/2 cup sugar
3 ripe mangoes, peeled, pitted, and cut into large chunks
3 tablespoons fresh lemon juice
Preparation: Combine water and tea leaves in a saucepan. Bring just to a boil. Remove from heat and let steep 5 minutes. Strain, discarding leaves. (Do not press leaves to extract liquid; it will make the liquid bitter.) Return tea to clean saucepan; add sugar and bring to a boil. Boil until sugar dissolves, about 1 minute. Remove from heat and cool about 30 minutes. In a food processor or blender, purée mangoes and lemon juice. Add tea and blend until smooth. Pour into a glass 9-inch baking dish and freeze about 3 hours. Transfer mango mixture to a food processor or blender. Pulse or blend until smooth, 30 to 40 seconds. Serve at once or store in freezer up to 2 months. Soften 10 minutes before serving. Makes 6 servings.
This recipe’s catechins (green tea) and beta carotene (mango) may help prevent the following cancers: breast and lung.
Nutritional information per serving:
Calories: 144.7
Fat: 0.3 g
Saturated fat: trace
Carbohydrate: 34.9 g
Total sugars: 32.0 g
Protein: 0.6 g
Sodium: 2 mg
Cholesterol: 0 mg
Dietary fiber: 1.9 g
This low-fat parfait is made with yogurt, keeping it relatively low in fat and calories. It can be made with a single berry type, or a combination of any berry in season.
Ingredients:
4 cups plain low-fat yogurt, divided
3 tablespoons honey
1 teaspoon vanilla extract
1 cup fresh blueberries
1 cup fresh raspberries
1 cup fresh strawberries, hulled and sliced
Preparation: The night before (or a few days ahead of time), place two cone paper coffee filters over two large mugs. Place 2 cups (16 ounces) yogurt into each filter and place mugs in refrigerator overnight. Liquid will drain into mugs; discard liquid and keep the ‘yogurt cheese.’ Combine 1/2 yogurt cheese with vanilla extract and honey in a medium bowl and whisk until thoroughly mixed. Add remaining yogurt cheese and whisk again until well combined. In 4 large wine glasses or parfait glasses, place 2 tablespoons yogurt cheese and alternate with berries in layers. You can choose to combine all berries in a bowl or layer each type separately. Serve immediately or chill before serving. Makes 4 parfaits.
This recipe’s calcium (yogurt) and ellagic acid (berries) may help prevent the following cancers: colon and esophageal.
Nutritional information per parfait:
Calories: 260.6
Fat: 4.2 g
Saturated fat: 2.5 g
Carbohydrate: 41.9 g
Total sugars: 35.9 g
Protein: 13.8 g
Sodium: 173 mg
Cholesterol: 14.7 mg
Dietary fiber: 3.6 g
Ingredients:
1/2 cup (1 stick) trans-fat–free margarine, at room temperature
1 egg
1/4 cup ripe banana, mashed with a fork (about 1/2 medium banana)
1 teaspoon vanilla extract
1/2 cup brown sugar
1-1/2 teaspoons orange zest
1 cup whole-wheat pastry flour
1/4 teaspoon salt
1 teaspoon baking powder
1-1/2 cups rolled oats
1/4 cup unsweetened shredded coconut
1/3 cup pecans, chopped
1/2 cup dried cranberries
Preparation: Preheat oven to 350°F. With a stand or hand mixer, cream margarine and egg together until smooth and well blended. Gradually beat in mashed banana, vanilla, and brown sugar. Add orange zest and mix well with a wooden spoon until ingredients are thoroughly blended. In a large bowl, combine flour, salt, baking powder, rolled oats, coconut, pecans, and dried cranberries. Stir with a wooden spoon until ingredients are evenly distributed. Stir dry ingredients into wet ingredients and mix thoroughly until there are no dry areas or clumps. On a nonstick baking sheet (or a regular baking sheet sprayed with nonstick cooking spray), drop heaping tablespoonfuls of batter 2 inches apart, and press down lightly to flatten. Bake 20 minutes or until lightly browned. Cool on a wire rack. Makes 15 large cookies.
This recipe’s fiber (oats) and resveratrol (cranberries) may help prevent the following cancers: colon and pancreas.
Nutritional information per cookie:
Calories: 180.9
Fat: 9.7 g
Saturated fat: 4.6 g
Carbohydrate: 20.9 g
Total sugars: 8.9 g
Protein: 2.5 g
Sodium: 47 mg
Cholesterol: 28.6 g
Dietary fiber: 2.3 g
You can easily make this dessert ahead of time if you are planning a party. Wrap it tightly, and it can be stored for up to 2 weeks in the freezer.
Ingredients:
Pecan Roll: Nonstick cooking spray
1/3 cup all-purpose flour
1/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1/4 teaspoon salt
4 egg yolks
1/2 teaspoon vanilla
1/3 cup plus 1/2 cup sugar
4 egg whites
Sifted powdered sugar as needed
1 quart fat-free vanilla ice cream, softened
1/4 cup pecans, chopped or broken in pieces
Raspberry Sauce: 2/3 cup seedless raspberry spreadable fruit
1 tablespoon lemon juice,
1/4 teaspoon almond extract
Garnish: 1/2 cup fresh raspberries
Preparation: Pecan roll: Preheat oven to 375°F. Lightly spray a 15×10×1-inch baking pan (also called a jelly-roll pan) with nonstick cooking spray. Stir together flour, cocoa powder, baking powder, and salt. Set aside. In a small mixing bowl, beat egg yolks and vanilla with an electric mixer on high speed about 5 minutes or until thick and lemon-colored. Gradually add the 1/3 cup granulated sugar, beating on medium speed about 5 minutes until sugar is almost dissolved. Thoroughly wash beaters. In a large mixing bowl, beat egg whites on medium to high speed until soft peaks form (curled tips). Gradually add the 1/2 cup granulated sugar, beating until stiff peaks form (straight tips). Fold egg-yolk mixture into the egg-white mixture. Sprinkle flour mixture over egg mixture; fold in gently, just until combined. Spread batter evenly into prepared pan. Bake 12 to 15 minutes or until top springs back when touched lightly. Immediately loosen cake edges from pan; turn out onto a clean dish towel sprinkled with sifted powdered sugar. Starting with a narrow end, roll up cake and towel together. Cool on a wire rack. When cool, unroll the cake. Spread softened ice cream onto cake to within 1 inch of edges. Sprinkle with pecans. Reroll cake without towel. Wrap and freeze at least 4 hours before serving. Raspberry Sauce: In a small saucepan, combine seedless raspberry spreadable fruit, lemon juice, and almond extract. Cook and stir over low heat until just melted. Cool slightly. To serve, drizzle Raspberry Sauce over the serving plates. Slice the cake; place on plates. Garnish with raspberries. Makes 10 servings.
This recipe’s vitamin E (pecans) and anthocyanins (raspberries) may help prevent the following cancers: stomach and breast.
Nutritional information per serving:
Calories: 277.5
Fat: 5.1 g
Saturated fat: 1.2 g
Carbohydrate: 51.5 g
Total sugars: 37.3 g
Protein: 6.4 g
Sodium: 131 mg
Cholesterol: 83.9 mg
Dietary fiber: 1.9 g
These cookies are low in fat and sugar, but have a rich, moist texture and a delightfully spicy flavor. They are great around the holidays or just for occasional snacking or dessert.
Ingredients:
Nonstick cooking spray
1 cup 100% pumpkin purée
2 egg whites, lightly beaten
1 cup packed brown sugar
1 cup all-purpose white flour
1/2 cup whole-wheat pastry flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon nutmeg
3 cups rolled oats
1/2 cup raisins
1/2 cup pecans, chopped
Preparation: Preheat oven to 350°F and spray a baking sheet with nonstick cooking spray (or use a nonstick baking sheet). In a large bowl, combine pumpkin purée and egg whites. In a separate bowl, combine sugar, flour, baking soda, cinnamon, nutmeg, oats, raisins, and pecans. (Batter will be very dry at first.) Mix ingredients together until just moistened. Use a tablespoon to drop batter onto baking sheet, 2 inches apart, and flatten slightly before baking. Bake 15 minutes. Makes 24 cookies.
This recipe’s beta carotene (pumpkin) and fiber (pecans) may help prevent the following cancers: lung and colon.
Nutritional information per cookie:
Calories: 134.4
Fat: 2.4 g
Saturated fat: 0.3 g
Carbohydrate: 25.1 g
Total sugars: 11.2 g
Protein: 3.1 g
Sodium: 62 mg
Cholesterol: 0 mg
Dietary fiber: 2.1 g
You can either make the crepes ahead of time and freeze or refrigerate, or practice the timing of this recipe so that the sauce and crepes are ready to eat at about the same time. Raspberries are full of antioxidants, and the low-fat dairy products provide protein as well as the valuable nutrients calcium and vitamin D.
Crepes ingredients:
1/4 cup all-purpose white flour
1/2 cup nonfat (skim) milk
1 egg
Nonstick cooking spray
Filling ingredients:
1/2 cup nonfat cottage cheese
1/2 cup nonfat cream cheese
3 tablespoons sugar
3 tablespoons nonfat sour cream
2 teaspoons grated lemon rind
1 teaspoon vanilla extract
1/4 cup low-sugar, seedless raspberry jam
1 tablespoon fresh or bottled lemon juice
2 teaspoons Chambord (or other brand raspberry liqueur)
1 cup fresh or frozen unsweetened raspberries
Preparation: Crepes: Process flour, milk, and egg in a blender for 1 minute. Transfer batter to a small bowl; cover and refrigerate at least 1 hour. Coat a 6-inch crepe pan or skillet with nonstick cooking spray and place over medium heat. Pour 3 tablespoons batter into pan, and quickly tilt pan in all directions so batter covers pan in a thin film. Cook 1 minute. Flip crepe (using a plastic spatula) and cook about 30 seconds. Place crepe on wax paper to cool. Repeat process until batter is used. Stack crepes between layers of wax paper to prevent sticking. Makes 4 crepes.
Filling: Position knife blade in food processor bowl; add first 6 ingredients. Process until smooth. Transfer cheese mixture to a small bowl; cover and chill. Combine raspberry jam, lemon juice, and Chambord in a small saucepan and place over medium heat. Heat until jam melts, stirring constantly. Remove from heat; cool. Stir in raspberries; set aside.
Final preparation: Spoon 3 tablespoons cheese mixture down center of crepes. Fold right and left over filling. To serve, place crepe, seam side down, and spoon raspberry mixture evenly over crepes. Makes 4 servings.
This recipe’s calcium (milk) and vitamin C (raspberries) may help prevent the following cancers: colon and cervical.
Nutritional information per serving:
Calories: 203.1
Fat: 2.3 g
Saturated fat: 0.9 g
Carbohydrate: 34.5 g
Total sugars: 22.3 g
Protein: 12.1 g
Sodium: 322 mg
Cholesterol: 57.1 mg
Dietary fiber: 2.6 g
Grapefruit and other citrus fruits contain fiber as well as vitamin C, which promotes healthy teeth and gums as well as wound healing. But red grapefruit also contains lycopene, and higher lycopene consumption may be associated with a decreased risk of some cancers.
Ingredients:
3 large ruby red grapefruit
4 tablespoons packed dark brown sugar
1 tablespoon trans-fat–free butter, cut into tiny pieces
Approximately 1/2 teaspoon ground cinnamon
Preparation: Place oven rack about 5 inches from broiler and preheat broiler. Slice the stem and opposite end off of each grapefruit. Stand each grapefruit, one cut end down, on a cutting board and slice off the rind and pith with a sharp knife; make certain to remove all the white rind. Cut each grapefruit into 4 round, parallel slices about 1/2 inch thick. Place slices in a single layer in a large baking pan. Top each slice with a teaspoon of brown sugar (more if desired) and dot with butter; sprinkle cinnamon on top. Broil grapefruit slices about 6 to 8 minutes, until bubbling and beginning to brown. Drizzle pan juices over each slice when serving. Makes 6 servings, 2 grapefruit slices each.
This recipe’s lycopene and naringenin (grapefruit) may help prevent the following cancers: pancreas and lung.
Nutritional information per serving:
Calories: 110.9
Fat: 2.1 g
Saturated fat: 1.2 g
Carbohydrate: 22.1 g
Total sugars: 17.3 g
Protein: 0.9 g
Sodium: 4 mg
Cholesterol: 5.1 mg
Dietary fiber: 2.1 g
Ingredients:
4 large ripe peaches, cut in half and pitted
1/4 cup walnuts, finely chopped
1 tablespoon raisins, chopped
1 tablespoon brandy (can substitute fruit liqueur or 2 teaspoons almond extract)
4 teaspoons honey, divided
Preparation: Preheat oven to 375°F. In a small bowl, combine walnuts, raisins, and brandy. Spoon mixture into the center of each peach and drizzle 1/2 teaspoon honey on top of each peach half. Place on a cookie sheet or in a large baking dish and bake 10 minutes until peaches are soft. Let cool slightly before serving. The peaches are delicious alone or with some vanilla frozen yogurt on the side. Makes 4 servings (2 halves per serving).
This recipe’s vitamin C (peaches) and fiber (walnuts) may help prevent the following cancers: lung and colon.
Nutritional information per cookie:
Calories: 151.1
Fat: 5.1 g
Saturated fat: 0.5 g
Carbohydrate: 23.7 g
Total sugars: 20.3 g
Protein: 2.6 g
Sodium: < 1 mg
Cholesterol: 0 mg
Dietary fiber: 2.9 g
Ingredients:
1 can (16 ounces) 100% pumpkin puree
3/4 cup sugar
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 package (12 or 12-1/2 ounces) soft tofu, processed in blender until smooth
9-inch unbaked, whole-wheat pie shell
Preparation: Preheat oven to 425°F. In a mixing bowl, use a stand or hand mixer to cream together pumpkin and sugar. Add salt, spices, and tofu; mix thoroughly until smooth. Pour mixture into pie shell and bake 15 minutes. Reduce heat to 350°F and bake for an additional 40 minutes. Chill and serve. Makes 8 servings.
This recipe’s beta carotene (pumpkin) and isoflavones (tofu) may help prevent the following cancers: skin and prostate.
Nutritional information per serving:
Calories: 237.6
Fat: 8.8 g
Saturated fat: 2.1 g
Carbohydrate: 35.5 g
Total sugars: 21.4 g
Protein: 4.1 g
Sodium: 268 mg
Cholesterol: 0 mg
Dietary fiber: 2.8 g
This is a delicious dessert salad from south of the border that is full of vitamins A and C.
Ingredients:
2 mangoes, peeled and cubed
1 papaya, peeled and cut into chunks
2 medium ripe but firm bananas, peeled and sliced about 1/2 inch thick
1/2 fresh pineapple, peeled, cored and cut into chunks
2 oranges, peeled and sectioned
1 star fruit, sliced
1/4 cup light rum
Garnish: 1/2 pint fresh raspberries
1/2 cup unsweetened coconut, shredded and toasted
Preparation: In a large glass bowl, combine mango, papaya, bananas, pineapple, oranges, and star-fruit pieces. Pour the rum over the fruit and stir until well mixed. Allow fruit salad to sit 20 to 30 minutes before serving. Serve in glass martini dishes, with raspberries and toasted coconut sprinkled on top. Makes 8 servings.
This recipe’s beta carotene (mango) and vitamin C (oranges) may help prevent the following cancers: lung and liver.
Nutritional information per serving:
Calories: 237.9
Fat: 10.3 g
Saturated fat: 8.2 g
Carbohydrate: 33.7 g
Total sugars: 22.0 g
Protein: 2.6 g
Sodium: 8 mg
Cholesterol: 0 mg
Dietary fiber: 7.5 g