- Its
Harvest Time In The Kitchen
- FROM THE AMERICAN INSTITUTE
FOR CANCER RESEARCH
Whatever the weather, autumn
has arrived, prompting cooks to think about heartier fare. Thoughts
turn from summer salad bowls to simmering pots.
Farmers markets and supermarkets
are full of the autumn harvest – sweet potatoes, squash,
cabbage, carrots, parsnips, turnips, turnip greens, beets, apples
and pears. This bounty is not only full of flavor, but also the
antioxidants, phytochemicals and fiber that help lower your risk
for chronic health problems. Scientists believe that diets rich
in plant-based foods are the most protective of diseases like
cancer.
With the huge variety of beautiful
produce this time of year, shoppers face two dangers: buying
too much and not storing it safely. Time damages both taste and
nutritional content. To maximize nutrition and minimize perishability,
keep salad items in the crisper drawer of your refrigerator.
Refrigerate apples and pears if not used within a few days. They'll
keep well up to two weeks in the refrigerator. Store root vegetables
like potatoes and turnips in a cool, dry place away from sunlight,
and buy only what you can use in a week or two, as they toughen
with age.
Some nutrients can be lost
if produce is chopped and left to sit for a day or two, even
more so if left to soak in water. Cut up fruits and vegetables
close to the time you'll be using them.
Cook vegetables until just
tender. Overcooking destroys nutrients, as does cooking in a
lot of water. Healthful cooking methods that preserve nutrients
include microwave or stove-top steaming in a little water, and
stir-frying or sautéing in a small amount of oil until
vegetables just reach tenderness. Vegetables lose nutrients by
boiling or cooking a long time in a lot of water.
The following dish uses the
produce of the season in a flavorful, nutrition-rich dish. For
other recipes and ideas on similar dishes, consumers can obtain
a copy of AICR's free brochure, One-Pot Meals, by calling
1-800-843-8114, extension 73.
Curried Harvest Pilaf
Spray a large skillet with
cooking oil spray. Heat skillet over medium heat. Sauté
onion until golden, about 5 minutes. Add rice and curry; sauté
for 3 minutes. Stir in sweet potato and kale. Sauté for
2 minutes. Add water and broth.
Bring mixture to a boil, stirring
occasionally. Reduce heat to low, cover and simmer until rice
and sweet potatoes are just tender and liquid is almost absorbed,
about 15 minutes.
Stir in apples and currants.
Simmer, stirring frequently, until apples are tender and liquid
completely absorbed, about 5 minutes.
Season with salt and pepper,
and serve.
Makes 4 servings.
Per serving: 251 calories,
2 g. total fat (less than 1 g. saturated fat), 57 g. carbohydrate,
5 g. protein, 6 g. dietary fiber, 304 mg. sodium.
____________________________________
AICR offers a Nutrition Hotline
(1-800-843-8114) Monday-Friday, 9 a.m. to 5 p.m. ET, a free service
that allows you to ask a registered dietitian questions about
diet, nutrition and cancer. The American Institute for Cancer
Research is the only major cancer charity focusing exclusively
on the link between diet, nutrition and cancer. The Institute
provides a range of education programs that help millions of
Americans learn to make changes for lower cancer risk. AICR also
supports innovative research in cancer prevention and treatment
at universities, hospitals and research centers across the U.S.
The Institute has provided more than $62 million in funding for
research in diet, nutrition and cancer. AICR's Web address is
www.aicr.org.
AICR is a member of the World Cancer Research Fund International.
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