AMERICAN INSTITUTE FOR CANCER RESEARCH:                  
The goal of the American Institute for Cancer Research is to help us prevent cancer through diet and things like exercise. They have many booklets with recipes and information.  I have a copy of their newsletter but don't know how often it is sent out  It has recipes and information.  The booklets are free, but AICR is a non-profit organization and donations are welcomed.  Two AICR recipes and contact information are below.    

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SPAGHETTI WITH TOMATO SAUCE      Makes 6 servings
"This meatless sauce bears a resemblance to old-fashioned Italian spaghetti sauce due to the sweetness of mixed vegetables.  Canned tomatoes offer convenience and the garlic and onions create a zesty aroma."

     1 Tbsp. olive oil
     1 medium onion, chopped
     1/4 cup chopped green bell pepper
     1 medium zucchini, chopped
     1 medium carrot, grated
     1 Tbsp. dried oregano
     1 Tbsp. dried basil
     1 Tbsp. dried thyme
     1/2 cup fat-free, reduced sodium vegetable broth
     2 cans (28 oz. each) whole peeled tomatoes, drained and
          crushed
     8 oz. spaghetti, preferably whole wheat
     7 garlic cloves, chopped
     1 cup chopped mushrooms
     2 Tbsp. tomato paste
     Salt and freshly ground black pepper, to taste
     2 Tbsp. freshly grated Parmesan cheese (optional)

In a heavy saucepan, heat oil over medium heat. Add onion, green pepper, zucchini, and carrot and sauté' 2 minutes. Add oregano, basil, thyme and broth. Stir in tomatoes Reduce heat to low and simmer, uncovered, 40 minutes, stirring occasionally. Meanwhile cook spaghetti according to package directions. To vegetable  mixture add garlic, mushrooms, tomato paste, salt and black pepper, to taste. Raise heat to medium, cover and cook 10 minutes. When spaghetti is done, drain and transfer to warm serving bowl. Add sauce ad toss. Garnish with cheese, if desired.

Per serving: 254 calories, 3 g total fat (< 1 g saturated fat), 48 g carbohydrates, 9 g protein, 5 g dietary fiber, 575 mg sodium.

The above recipe is from the AICR booklet entitled "The New American Plate Comfort Foods", [E2B-CF/F95].  It was "Prepared by the American Institute for Cancer Research,  January 2002. (c) 2002"

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BASIL GREEN BEANS    Makes 4 servings

     1 lb. fresh or frozen green beans
     1 Tbsp. minced spring onion
     1 tsp. olive oil
     1 Tbsp. chopped fresh basil. or
     1 tsp. dried basil leaves
     1 tsp. garlic powder
     Salt and freshly ground black pepper, to taste

Trim and snap green beans in thirds. (This step can be done in advance.) Steam or microwave beans until tender. Sauté' onions in olive oil until tender. Add steamed beans, basil and garlic powder.  Toss. Season with salt and pepper. Serve.

Per serving: 46 calories, 1 g total fat (0 g saturated fat), 8 g carbohydrates, 2 g protein, 1 g dietary fiber, 7 mg sodium.

The above recipe is from the AICR booklet entitled "The New American Plate Meals for a healthy weight and a healthy life", [E45-NAP/F67].  It was "Prepared by the American Institute for Cancer Research, April 2000. Latest revision May 2004. (c) 2000" 

American Institute for Cancer Research
1759 R Street NW, P.O. Box 97167
Washington, DC 20090-7167
1-800-843-8114 or 202-328-7744
www.aicr.org

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SOUP RECIPES:  The two recipes that follow are for hot soup, and we have weather ahead that will require exactly that. Credit to dlife  [Information below.]

VEGETABLE BEAN

     "A hot bowl of this soup will soothe your soul."   Source: dLife

     4 cups tomatoes, chopped and undrained
     2 cups water
     1/2 cup finely chopped celery
     1/2 cup chopped onion
     2 cups shredded cabbage
     2 teaspoons chili seasoning
     1/8 teaspoon black pepper
     1 teaspoon dried parsley flakes
     10 oz pinto beans, rinsed and drained
     10 oz red kidney beans, rinsed and drained

Put the tomatoes in a blender container and blend for 15 seconds. Pour tomatoes into a large saucepan.  Mix in water, celery, onion, cabbage, chili seasoning, black pepper,  and parsley flakes.  Stir in pinto and kidney beans and bring mixture to a boil.  Lower heat let simmer for 30 minutes. Stir occasionally.

Nutrition information:     148 Calories, 0 g Fat, 8 g Protein, 29 g Carbohydrate, 276 mg Sodium, 95 mg Calcium, 9 g Fiber

Exchanges:
1 1/2 Vegetable
1 Starch
1 Meat

(c)2004-2007 LifeMed Media, Inc.  All rights reserved.

www.dlife.com.

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BLACK-EYE PEA SOUP          Serves 6-8

     1/2 pound Black-eye peas, dry
     1/4 pound Bacon, diced
     1 medium Onion, diced
     2 medium Carrots, peeled and diced
     2 stalks Celery, diced
     2 cups Kale, chopped
     1 teaspoon Garlic, minced
     3 cups [vegetable] broth
     4 cups Water
     Dash Hot sauce
     To taste Salt and pepper
     1 tablespoon Parsley, chopped

Soak the peas in water overnight. Brown the bacon in a soup pot. Add the onions, carrots and celery. Cook until just soft. Add the garlic and kale. Cook for 1 minute longer. Add the broth and water. Drain the peas and add them to the pot. Add the hot sauce, seasonings and parsley. Bring to a boil, reduce the heat and simmer 1 1/2 hours (or until the peas are soft). Serve warm.
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