American Cancer Society - The American Cancer Societys Healthy Eating Cookbook: A Celebration of Food, Friendship, and Healthy Living

Published by The American Cancer Society 1599 Clifton Road NE Atlanta, Georgia 30329 USA Copyright 2005 American Cancer Society All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the publisher. 5 4 3 2 1 05 06 07 08 09 Library of Congress Cataloging-in-Publication Data The American Cancer Societys healthy eating cookbook : a celebration of food, friends, and healthy living. 3rd ed. p. cm.

Includes index. ISBN 0-944235-57-3 1. CancerDiet therapyRecipes. 2. CancerPrevention. I.

American Cancer Society. II. Title: Healthy eating cookbook. RC271.D52A44 2005 641.5631dc22 2005016749 Designed by Shock Design, Inc., Atlanta, GA Cover design by Jill Dible, Atlanta, GA Cover photograph 2001 Liz Steger, New York Printed in the United States of America On the cover: Microwave Fish Fillets (page ). For an enticing presentation, broil the microwaved fillet for a few minutes until the topping begins to brown. Rest the fish on a colorful bed of grilled vegetables such as eggplant, asparagus, and red pepper, and surround with grilled polenta for additional flavor and texture.

Fresh herbs add an appealing final touch. ISBN 0-944235-57-3

Represented in more than 3,400 communities throughout the country and Puerto Rico, the American Cancer Society is a nonprofit health organization dedicated to eliminating cancer as a major health problem. The American Cancer Society is the largest private source of cancer research dollars in the United States. Founded in 1913 by 10 physicians and 5 concerned members of the community, the organization now has over 2 million volunteers. Most offer their time free of charge to the American Cancer Society to work to conquer cancer and improve the lives of those affected by it. The American Cancer Societys Healthy Eating Cookbook, Third Edition, is just one example of the many ways the Society seeks to fulfill its mission of saving lives and diminishing suffering from cancer.

The regularly updated American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention are another. We invite you to contact the American Cancer Society (800-ACS-2345 or http://www.cancer.org) for more information about healthy eating, being active, and preventing cancer, and to learn more about what we can do for you.

Other cookbooks published by the American Cancer SocietyCelebrate! Healthy Entertaining for Any OccasionKids First Cookbook: Delicious-Nutritious Treats to Make Yourself!Also published by the American Cancer SocietyA Breast Cancer Journey: Your Personal Guidebook, Second Edition American Cancer Society Consumers Guide to Cancer Drugs, Second Edition, Wilkes and Ades American Cancer Societys Complementary and Alternative Cancer Methods HandbookAmerican Cancer Societys Complete Guide to Prostate Cancer, Bostwick et al. American Cancer Societys Guide to Pain Control: Understanding and Managing Cancer Pain, Revised Edition Angels & Monsters: A childs eye view of cancer, Murray and Howard BecauseSomeone I Love Has Cancer: Kids Activity BookCancer in the Family: Helping Children Cope with a Parents Illness, Heiney et al. Cancer: What Causes It, What DoesntCaregiving: A Step-By-Step Resource for Caring for the Person with Cancer at Home, Revised Edition, Houts and Bucher Coming to Terms with Cancer: A Glossary of Cancer-Related Terms, Laughlin Couples Confronting Cancer: Keeping Your Relationship Strong, Fincannon and Bruss Crossing Divides: A Couples Story of Cancer, Hope, and Hiking Montanas Continental Divide, Bischke Eating Well, Staying Well During and After Cancer, Bloch et al. The American Cancer Society would like to acknowledge the many people who helped create this third edition of The American Cancer Societys Healthy Eating Cookbook. We also thank the individuals who helped prepare earlier editions of this book, including Margaret Anthony, Theo Von Hoffman, Shayla Simpson, Susan Islam, Alice Parrott Miller, Emily Shell Parrott, Jennifer Miller, Betty Frizzell, Diana Priest, Jodie Worrell, and countless others. Content Review Colleen Doyle, MS, RD Ted Gansler, MD Editor Amy Brittain Managing Editor Gianna Marsella, MA Book Publishing Manager Candace Magee Senior Lead, Content Chuck Westbrook Eating wellits just one step on the path to better health. Content Review Colleen Doyle, MS, RD Ted Gansler, MD Editor Amy Brittain Managing Editor Gianna Marsella, MA Book Publishing Manager Candace Magee Senior Lead, Content Chuck Westbrook Eating wellits just one step on the path to better health.

And the American Cancer Society is here to help you along the way, pointing you in the right direction when it comes to healthier eating. Even small changes in the way you prepare foods can have a real impact on your health! There are lots of simple, daily steps you can take to help reduce your risk of cancer (as well as heart disease and diabetes). The good news is that these healthy choices will also help you feel better, look better, and give your body plenty of energy for your busy life. Its deliciously easy to start eating well and living well. Why not start today on that path to better health? Lets get cooking!

Throughout this book youll find helpful ideas for incorporating these guidelines into your cooking and eating habits. The third edition of The American Cancer Societys Healthy Eating Cookbook reflects the most up-to-date recommendations for reducing your cancer risk through healthy eating, but youll still find all of your favorite recipesincluding many celebrities personal recipes for delicious, healthy dishes.

Weve also included healthy substitutions, and added Simple Tips in the Kitchen, quick ways to judge portion sizes, and smart grocery shopping tips to help you eat and cook for better health.

The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention are a good place to start on your path to healthy living. Following these guidelinesfor example, eating plenty of vegetables, fruits, and whole grains and limiting foods high in saturated fat, sugar, and calories can help you eat your way to better health. Next page