On the New American Plate, fruits and vegetables are given preferential treatment over grains and protein. Ideally, you should eat as many different types of fruits and vegetables as you can in any given day to get the greatest variety of cancer-fighting nutrients.
Gingered Honey-Glazed Carrots
Preparation time: 5 minutes
Cook time: 12–20 minutes
Yield: 4 servings
2 tablespoons extra-virgin olive oil
1-1/2 tablespoons honey
1 tablespoon lemon juice
1/2 teaspoon ground ginger
1 pound baby carrots
1/4 cup chopped flat-leaf parsley
In a small bowl, mix the oil, honey, lemon juice, and ginger until well combined.
In a medium saucepan, bring the carrots and enough cold water to cover them to a boil. Reduce the heat to medium-high and simmer for 10 to 15 minutes, or until the carrots are tender-crisp. Drain and return to the pan over medium-low heat.
Add the honey mixture to the pan, and stir the carrots until well coated. Continue stirring and cooking until a glaze forms, about 2 to 5 minutes. Then mix in the parsley.
Per serving: Calories 137 (From Fat 68); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 43mg; Carbohydrate 18g (Dietary Fiber 2g); Protein 1g.
Wholesome Cheesy Creamed Spinach
Preparation time: 10 minutes
Cook time: 15–20 minutes
Yield: 4 servings
One 10-ounce package frozen chopped spinach
3/4 cup evaporated skim milk
2 teaspoons cornstarch
1 tablespoon olive oil
1/2 cup onions, peeled and finely chopped
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/8 teaspoon nutmeg
1/2 cup reduced-fat Monterey Jack cheese, shredded
1/4 cup Parmesan cheese, shredded
Cook the spinach per the package directions. Drain and let the spinach sit over a bowl in a colander for continued draining.
In a small bowl, combine the milk and cornstarch; set aside.
In a nonstick skillet, heat the olive oil over medium heat, and then sauté the onions, basil, oregano, and nutmeg. Cook until tender, about 2 to 5 minutes.
Add the milk mixture to the skillet, and cook and stir until thickened and bubbly. Add the cheeses and continue stirring until they’re melted and well combined. Then stir in the spinach and heat through.
Per serving: Calories 159 (From Fat 72); Fat 8g (Saturated 3g); Cholesterol 16mg; Sodium 363mg; Carbohydrate 12g (Dietary Fiber 2g); Protein 11g.
You can also make this as a baked recipe. Instead of cooking the spinach, let it thaw and then wring it out to remove as much water as possible. Follow steps 2 through 4, and then pour into a baking dish.
Sprinkle the top with a little extra cheese, and then bake for 15 to 20 minutes in an oven that has been preheated to 350 degrees, or until the spinach is hot and bubbly and the cheese is slightly browned in spots.
Broccoli Salad
Preparation time: 5 minutes
Yield: 6 servings
1/2 cup mayonnaise
3 tablespoons vinegar (apple cider, red, or white)
1/4 cup agave nectar
3 cups fresh broccoli florets, broken into small pieces
1 cup dried cranberries
1 small red onion, chopped
1 cup low-fat cheddar cheese, shredded
1 cup sunflower seeds
Salt and pepper to taste (optional)
In a large bowl, mix the mayonnaise, vinegar, and agave. Stir until well combined.
Add the broccoli, cranberries, onion, cheese, sunflower seeds, and the salt and pepper (if desired) to the bowl and mix until the ingredients are evenly distributed.
Refrigerate until ready to serve, preferably at least 1 hour.
Per serving: Calories 411 (From Fat 240); Fat 27g (Saturated 4g); Cholesterol 15mg; Sodium 231mg; Carbohydrate 37g (Dietary Fiber 5g); Protein 10g.
If you prefer to have your salads more dressed, you can use up to 1 cup of mayonnaise in this recipe. Or, for a less fattening option, try adding 1/2 cup plain Greek yogurt.