Food Can Be Good For You

by The American Institute for Cancer Research

Here’s a startling fact: great taste and good nutrition can coexist.

Many people assume that great tasting food and eating healthfully are incompatible. Not so. Since March is National Nutrition Month, it’s the right time to take a look at the facts.

The American Institute of Cancer Research has just published a cookbook called The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.

The book is based on the premise that eating a variety of mostly plant-based foods - fruits, vegetables, whole grains, beans and nuts - in the right proportion and portion sizes, can help you lower your risk of serious health problems and maintain a healthy weight. And, because the cookbook team that developed The New American Plate Cookbook includes people passionate about food as well as health and nutrition experts, the recipes create dishes that are full-flavored, filling and nutritionally sound.

The recipes support AICR’s position that proportion on the traditional American plate is all wrong. This plate holds too much animal protein - and the saturated fat that comes with it - and too little plant food. As a result, this plate delivers too many calories, too much fat, and too few of the nutrients that keep us healthy.

The “New American Plate” is based on scientific evidence that suggests that a mostly plant-based diet is best for preventing both overweight and chronic disease.

The following revamp of a traditional Brazilian recipe changes the proportions of the dish so that it fits nicely on the New American Plate.

Brazilian-Style Seafood Stew - Makes 6 servings.

3/4 lb. skinless white fish fillets (such as halibut, cod, or red snapper), cut into 1-inch pieces
Salt and freshly ground white pepper
3 Tbsp. olive oil, divided
2 Tbsp. freshly squeezed lime juice
3 garlic cloves, finely minced
1 ½ cups chopped onion
½ cup chopped green bell pepper
½ cup chopped red bell pepper
½ cup chopped orange bell pepper
1 fresh serrano chile, seeded and diced,* or 3/4 teaspoon cayenne, or to taste
1 garlic clove, mashed
1 can (14.5 ounces) diced tomatoes in juice
3/4 cup unsweetened, reduced-fat coconut milk
1/2 cup finely chopped fresh cilantro, loosely packed, divided
1/2 cup finely chopped fresh chives, loosely packed, divided
3/4 lb. medium shrimp, peeled and deveined
3 cups hot cooked long-grain brown rice
Sprinkle the fish with salt and pepper and let it stand a few minutes. In a large bowl, whisk together 2 tablespoons of the olive oil and the lime juice. Stir in the minced garlic cloves. Add the fish and stir to coat on all sides. Let it stand for 15 minutes.

In a large pot, heat the remaining 1 tablespoon of oil over medium heat. Add the onion, bell peppers, chile, and mashed garlic. Saute for about 5 minutes, stirring often, until the onion is translucent. Mix in the tomatoes with juice, coconut milk, ½ of the cilantro, ½ of the chives, the shrimp, and the fish and its marinade. Bring liquid to a simmer and cook gently for 5 to 7 minutes, until the fish and shrimp are opaque in the center. Take care not to overcook the seafood. Season to taste with salt and pepper.

Place ½ cup of hot cooked rice in each of 6 shallow bowls. Ladle the stew on top of the rice. Sprinkle with the remaining cilantro and chives, and serve.

*Wear rubber gloves to handle fresh chiles and keep your hands away from your eyes.

Per serving: 319 calories, 10 g. total fat (2 g. saturated fat), 33 g. carbohydrate, 24 g. protein, 2 g. dietary fiber, 220 mg. sodium.