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Makes 4 1/2-cup servings
New research from the University of Georgia suggests that pectin, a soluble fiber found in fruits and vegetables, can help kill prostate cancer cells. Apples, peaches, and citrus fruit are the most concentrated sources of pectin. This sweet low-fat recipe makes an excellent dessert and is an opportunity to boost your immune system and cancer-fighting capacity over the holiday season! The berries give this applesauce a deep red or purple color and add a hefty dose of anthocyanins, potent cancer-fighting antioxidants. Serve hot or cold. Top with low-fat granola (Optional).
2 cups peeled, cored, and chopped apples
2 cups fresh or frozen (unsweetened) strawberries, blueberries, or raspberries
1/2 cup frozen apple juice concentrate
1 teaspoon cinnamon
Combine all ingredients in a medium saucepan. Bring to a simmer, then cover and cook over very low heat for about 25 minutes, or until apples are tender when pierced with a fork. Mash lightly with a potato masher or purée in a food processor, if desired.
Per 1/2-cup serving:
108 calories
0.4 g fat
0 g saturated fat
3.5% calories from fat
0 mg cholesterol |
0.8 g protein
26.9 g carbohydrate
20.1 g sugar
2.7 g fiber |
11 mg sodium
29 mg calcium
0.9 mg iron
49.2 mg vitamin C
13 mcg beta-carotene
0.4 mg vitamin E |
Recipe by Jennifer Raymond, M.S., R.D.
Makes 8 servings
 This dessert is perfect for autumn, when cranberries are available and apples are fresh, but you can make it at other times of the year if you buy extra bags of cranberries and freeze them. Brown rice syrup is available at health food stores.
2 large tart apples, peeled and sliced
1/2 cup fresh or frozen cranberries
3/4 cup Grape-Nuts cereal
3/4 cup rolled oats
1/2 teaspoon cinnamon
1/3 cup brown rice syrup
2/3 cup apple juice
1/4 teaspoon cornstarch or arrowroot
Preheat oven to 350°F.
Arrange apple slices in a 9"×9" baking dish, then sprinkle with cranberries. In a bowl, mix Grape-Nuts, oats, and cinnamon, then stir in brown rice syrup. Spread evenly over apples. In a small bowl or measuring cup, mix apple juice and cornstarch or arrowroot, then pour evenly over other ingredients.
Bake for 50 minutes, or until apples are tender.
Per serving (1/8 of recipe)
Calories: 148
Fat: 0.9 g
Saturated Fat: 0.2 g
Calories from Fat: 5.3%
Cholesterol: 0 mg |
Protein: 2.5 g
Carbohydrates: 35.1 g
Sugar: 14.4 g
Fiber: 3 g |
Sodium: 84 mg
Calcium: 14 mg
Iron: 3.5 mg
Vitamin C: 3 mg
Beta Carotene: 20 mcg
Vitamin E: 0.2 mg |
Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.
Makes 8 servings
 Made this way, pumpkin pie can actually be healthy! Pumpkin is a rich source of beta-carotene, a well-known cancer-fighting agent, which is also important for cancer survival. Note that the fat in this recipe comes from the commercial pie crust, so a nutrient analysis without the pie crust is also provided.
1 1/2 cups soymilk
4 tablespoons cornstarch
1 1/2 cups solid-pack canned pumpkin or cooked pumpkin
1/2 cup sugar (preferably raw or turbinado) or other sweetener
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves
1 unbaked commercial pie crust
Preheat oven to 375?F.
In a large bowl, whisk together soymilk and cornstarch until smooth, then stir in pumpkin, sugar or other sweetener, salt, cinnamon, ginger, and cloves. Pour into pie crust and bake for 45 minutes, or until firm. Cool before cutting.
Per serving (1/8 of pie, with crust):
185 calories
6.1 g fat
1.5 g saturated fat
29.5% calories from fat
0 mg cholesterol
3.2 g protein
30.6 g total carbohydrates
14.5 g sugar
2.4 g fiber
283 mg sodium
84 mg calcium
2 mg iron
2.2 mg vitamin C
3189 mcg beta-carotene
1.2 mg vitamin E |
Per serving (1/8 of pie, without crust):
103 calories
0.9 g fat
0.2 g saturated fat
7.9% calories from fat
0 mg cholesterol
2.1 g protein
22.8 g total carbohydrates
14.5 g sugar
2.1 g fiber
181 mg sodium
83 mg calcium
1.5 mg iron
2.2 mg vitamin C
3189 mcg beta-carotene
1.1 mg vitamin E
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Recipe by Jennifer Raymond, M.S., R.D.
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