Improve your odds!
Study after study links a low-fat, vegetable-rich, high-fiber diet with reductions on cancer, heart disease and diabetes. Summer berries are not only delicious; they're packed with cancer-fighting antioxidants.
Here are a few yummy berry recipes:
Creamy Chocolate Cheesecake With Fresh Berries
Ingredients:
1 cup nonfat plain yogurt
4 ounces low-fat cream cheese
¼ cup part-skim ricotta cheese
¼ cup maple syrup
3 tablespoons cocoa powder
2 large egg whites
2 teaspoons ground cinnamon
1 teaspoon Kahlua
½ pint fresh seasonal berries
Nonfat cooking spray
Directions:
Preheat oven to 350º. Coat an 8 x 8-inch pan with nonfat cooking spray. Puree in blender the yogurt, cream cheese, ricotta cheese, maple syrup, cocoa, egg whites, cinnamon, and Kahlua. Pour in pan.
Bake cake for 50 minutes or until done. Let cool and decorate with slices of strawberries. Makes eight slices. Approximately 98 calories per serving, and four grams of fat. Recipe Courtesy of the American Cancer Society.
Strawberry Mousse
Strawberries are high in vitamin C. Eight berries contain 130% of the recommended daily allowance of this vitamin.
Ingredients:
3 cups quartered strawberries
1/4 cup sugar
3/4 cup low-fat sour cream
2 cups frozen reduced-calorie whipped topping
Directions:
In a blender or food processor, combine strawberries and sugar. Process until smooth. Pour contents into a large bowl. Add sour cream and mix well using a whisk. Fold whipped topping into strawberry mixture. Spoon into 8 custard cups. Cover.
Freeze at least 4 hours.
Serves 8. Approximate per serving: 102 calories; 4.7 grams of fat. Recipe Courtesy of the American Cancer Society.
Energizing Smoothie
This tofu drink is packed with protein, calcium, vitamin C, potassium, and fiber, so it will boost your energy level any time of the day. Tofu is also a great source of soy.
Ingredients:
1-1/2 cups sliced ripe banana (approximately 3 bananas)
1-1/2 cups frozen sweetened sliced strawberries, partially thawed
1-1/2 cups soft silken tofu, drained (about 3 ounces)
1-1/2 cups low-fat vanilla yogurt
Directions:
Combine all ingredients in a blender or food processor and process until smooth. Makes approximately 5 cups. Serves 8.
Approximate per serving: 180 calories; 2 grams of fat.
Courtesy of MayoClinic.com
Pineapple Cream Cheese Pie with Berries
If you prefer, you can use any type of fresh, unsweetened berries, such as strawberries, blueberries or blackberries. Serves 8
Ingredients:
8 ounces fat-free cream cheese, softened
2 tablespoons granulated sugar
1 prepared graham cracker crust, about 9 inches in diameter
1 can (16 ounces) unsweetened crushed pineapple, drained
1 pint raspberries, rinsed and drained
Directions:
In a small bowl, mix the softened cream cheese with the sugar. Gently spread over the graham cracker crust. Refrigerate until well chilled, about 2 hours.
Just before serving, spread the crushed pineapple over the cream cheese. Add the raspberries. Cut the pie into 8 wedges and serve immediately.
Courtesy of AllRecipes.com
Fruit Salsa and Cinnamon Chips
Ingredients:
2 kiwis, peeled and diced
2 Golden Delicious apples - peeled, cored and diced
8 ounces raspberries
8 ounces strawberries
8 ounces blueberries
1 tablespoon white sugar
1 tablespoon brown sugar
2 tablespoons strawberry preserves, or preserves of any flavor
10 (10 inch) flour tortillas
butter flavored cooking spray
3/4 cup sugar
1/4 cup cinnamon
Directions:
In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, blueberries, white sugar, brown sugar and strawberry preserves. Cover and chill in the refrigerator at least 15 minutes. Preheat oven to 350 degrees F (175 degrees C).
Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit salsa.
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