The New American Plate - Comfort Foods

8/14/2019 The New American Plate - Comfort Foods

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What Are Comfort Foods?

The New American PlateProportion

Portion Size

Adjusting Comfort Foodsfor Health

Sensational Substitutions

Recipes

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4 5 6

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1214

Comfort Foods Table of Contents


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More than ever, Americans who choosefood for both taste and health areturning to AICRs New American Plate.Theyre lling their plates with two-thirds(or more) vegetables, fruits, whole grainsand beans and one-third (or less) sh,poultry or red meat. Theyve heard thatexperts recommend a mostly plant-baseddiet to help reduce the risk of chronicdiseases like cancer and to maintain ahealthy weight.

Traditionally, many comfort foods arehigh in calories and fat, laden with but-ter, cream, whole milk and cheese, andlacking in the nutrients and protectivephytochemicals (unique plant substances)that vegetables and fruits have to offer.The good news is you dont have tostop eating your favorite comfort foodsto reap the health benets of the NewAmerican Plate. These dishes just needa little remodeling to help you reach the

2 3 to 1 3 ratio.

Start by making a few healthy adjust-ments to traditional recipes. Thisbrochure contains 10 modied recipesfor some of your favorite comfort foods.Serve them in smaller portions,accompanied by an extra helping of vegetables. Try the suggested menus thatprecede each recipe to make these foodspart of a health-protective meal. By mak-ing simple adjustments, eating for a

healthy weight and a healthy life can becomforting, too.

What Are Comfort Foods?Comfort foods can be dened as feel-good,hearty foods that are both nourishing andnurturing. They are frequently craved inmoments of unhappiness, and, interestinglyenough, during times of celebration. Com-

fort foods are what we ate at grandmashouse, after a long day at school or whatmom served when we were sick. As adults,we relish avors from the comforting past.These foods take us back to a time whenlife was easier and someone else made thehard decisions.

Besides the nostalgic feelings they evoke,its the textures and mouthfeel that makecomfort foods so appealing. They are

generally characterized by moist, creamy,soft, mashed, rich or still-warm textures,and are known for having a relatively highfat content.

Age, regional origin and ethnic backgroundall have a bearing on which items peopleconsider comfort foods. Many Americansinclude foods like macaroni and cheese,beef stew, chicken soup, chili, meatloaf,mashed potatoes, pizza, spaghetti, choc-olate chip cookies and rice pudding.

Since many of these foods come from a time when the relationship between dietand disease was not well known, thesefoods are often less than healthful. Butrather than pass up the foods we crave, wecan make simple adjustments to increasetheir nutritional value. The result: com-forting foods that t well on the New

American Plate.


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The New American PlateAICR and its afliate, the World CancerResearch Fund in the U.K., assembledan expert panel of scientists to reviewthe existing research on the connec-tion between diet and cancer. The panel

reviewed more than 4,500 studies con-ducted around the world and issued a landmark report entitled Food, Nutrition and the Prevention of Cancer: a global per- spective.This report clearly shows the link between a predominantly plant-baseddiet and reduced cancer risk. Eating more

vegetables and fruits, exercising regularlyand maintaining a healthy weight could cutcancer rates by 30 to 40 percent.

The New American Plate is based on therecommendations from this expert report.It isnt a short-term diet to use for quick weight loss, but a new approach to eating for better health. It emphasizes the kinds of foods that can signicantly reduce our risk for disease. It also shows how to enjoy allfoods in sensible portions. That is, it pro-motes a healthy weight as just one part of an overall healthy lifestyle.

At the center of the New American Plateare a variety of vegetables, fruits, wholegrains and beans. These plant-based foodsare rich in protective substances that canhelp keep us in good health and reduce therisk of many types of cancer. They are alsonaturally low in calories. When plant-basedfoods ll our plates, were able to eat morelling and satisfying meals all for fewercalories than the typical American diet.

AICR Diet and HealthGuidelines forCancer Prevention1. Choose a diet rich in a variety of

plant-based foods.

2. Eat plenty of vegetables and fruits.

3. Maintain a healthy weight and bephysically active.

4. Drink alcohol only in moderation,if at all.

5. Select foods low in fat and salt.

6. Prepare and store food safely.

And always remember

Do not use tobacco in any form.

Proportion The traditional American plate contains a large piece of meat, a small serving of veg-etables and some form of potatoes or rice.

This plate provides too many calories and

too few nutrients to decrease disease risk or help us maintain a healthy weight. Itcertainly wont help us reach the 5 to 10


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servings of vegetables and fruits associatedwith reduced cancer risk.

To accomplish that, you have to changethe proportion of foods on your plate. Thatis, you have to increase the variety of plant-based foods and decrease the amount of

animal protein. The New American Plateaims for two-thirds (or more) vegetables,fruits, whole grains and beans and one-third (or less) sh, poultry or red meat.

Portion SizeWhen it comes to reaching a healthyweight, its not just what you eat, but alsohow much you eat that matters. Choosing appropriate portion sizes is essential.

Look at the chart on page 7 for a listof standard serving sizes from the U.S.Department of Agriculture (USDA). Incontrast with what we usually eat, theseserving sizes may seem remarkably small.For example, many people eat three cupsof pasta at a sitting. Some restaurants areknown to serve six or eight cups on a plate.Yet USDA denes a standard serving size of pasta as one-half cup.

Try an experiment at your next meal. Mea-sure out your usual portion size onto a plate or bowl. Make a mental note of howmuch of your plate or bowl is covered bythis portion.

After checking the chart, measure out a standard serving size of the same food ontoanother plate or bowl. Compare the twoplates. Ask yourself how many standardservings go into the portion you normallyeat. If your weight is satisfactory, you areprobably eating the right number of

FoodChoppedVegetables

Raw LeafyVegetables(such as lettuce)

Fresh Fruit

Dried Fruit

Pasta, Rice,Cooked Cereal

Ready-to-EatCereal

Meat, Poultry,Seafood

Dried Beans

Nuts

Cheese

ServingH cup

1 cup

1 medium piece

H cup chopped

G cup

H cup

1 oz. whichvaries from Gcup to 1 G cups(check label)

3 oz. (bonelesscooked weightfrom 4 oz. raw)

H cup cooked

N cup

1 H oz. (2 oz.if processedcheese)

Standard Serving Sizes

Source: U.S. Department of Agriculture

Looks LikeH baseball or rounded handfulfor average adult

1 baseball or fistfor average adult

1 baseball

H baseball or rounded handfulfor average adult

1 golf ball or scant handful for

average adultH baseball or rounded handfulfor average adult

Deck of cards

H baseball or rounded handfulfor average adult

Level handful for average adult

1 oz. looks like4 dice


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Fad Diets and theNew American PlateNo doubt youve heard a lot about highprotein and low-carb diets. Behindthese quick-x plans lies the notionthat certain kinds of foods are bad andshould be avoided. Unfortunately, peoplehave had difculty staying on diets thateliminate whole categories of food.Thus, weight that is lost with great effortis soon gained back.

But perhaps the worst thing aboutlow-carb diets is the confusion theycause. Vegetables, fruits, whole grainsand beans are powerful tools in theght against chronic disease and over-weight. Yet they all contain considerableamounts of carbohydrates. Loose talkabout cutting carbs may lead peopleto reduce consumption of these highlybenecial foods.

There is no need to eliminate any cat-egory of food from your diet in order tolose weight. Just form some healthy eat-ing habits and stick to them. Maintain ahealthy proportion of plant-based foodto animal-based food on your plate,reduce portion size all around, and keepphysically active.

servings to meet your energy needs. If youare overweight, the rst thing you shouldconsider is reducing the number of stan-dard servings in your regular portions.

Decrease your portion size gradually sothat you will be less likely to notice thechange. Even small reductions add up tosubstantial health benets.

Remember, maintaining the right pro-portion of plant foods to animal foods isimportant to your long-term health. Soreduce the portion sizes on your plate, butmaintain the 2 3 to 1 3 proportion.

A fad diet that has not stood up to rigorousscientic testing is no way to lose weight.

Obesity became an epidemic in this countryat the same time portion sizes grew enor-mous. It is likely you can reach a healthyweight on your own by simply reducing thesize of the portions you eat and exercising more. If you still do not see your weightgradually moving in a healthy direction,contact your doctor or a registered dietitianfor a more individualized plan.

The bottom line is this: A diet that lowers

cancer risk is also a diet that helps maintaina healthy weight.

Researchers are nding growing evidencethat overweight and obesity help increaserisk for developing certain cancers. By fol-lowing the New American Plate advice toeat a mostly plant-based diet, get regularexercise and eat smaller portions, you canhelp prevent disease and keep your weightwithin a healthy range.


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3. Serve Smaller PortionsComfort foods are often served as mealsin themselves a bowl full of beef stew ora plate piled high with macaroni n cheese.To help your favorite dishes t the 2 3 to 1 3ratio, serve a smaller portion and have a sidesalad and a serving of vegetables with yourmeal.

4. Save Some Foods forSpecial OccasionsSome recipes may be impossible to modifywhile maintaining the same level of flavorand texture. For example, if you are looking for the taste and mouthfeel of a cheeseburgerand fries, a turkey burger with fat-free cheeseand oven-baked fries may not satisfy you. So,if necessary, enjoy traditional comfort foodsless frequently and in smaller portions. Youdont need to completely give up eating thefoods you love.

1. Make SubstitutionsPrepare lowfat comfort foods by substituting one ingredient for another. Instead of using cream in a recipe, try evaporated skim milk or lowfat (1 percent) or reduced fat (2 per-cent) milk. If your recipe calls for butter,alternatives such as olive oil or light tubmargarine may do the trick. Check AICRsSensational Substitutions chart on page 12

for more ideas on how to increase the nutri-tion and lower the fat content in yourfavorite recipes.

2. Add Healthful IngredientsTry adding a few healthful ingredients suchas vegetables, fruits, whole grains and beansto enhance the nutritional quality of therecipe. Add diced bell peppers and zucchinito your spaghetti sauce or a variety of beansto your chili recipe. The trick to preparing healthful comfort foods is to carefully adjustyour recipe to preserve the same mouthfeeland flavor of the original while sneaking inextra health benefits.

Adjusting Comfort Foods for Health

Comfort foods dont have to be unhealthy.Most can be made more nutritious withoutlosing their appeal. Try these suggestionsfor adjusting your favorite recipes to fit theproportions of the New American Plate.


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SensationalSubstitutions

You can easily increase nutritionand trim the fat in many of your favorite recipes by using thehealthier alternatives listed below.

Try1 4 cup applesauce(or prune puree) + 1 4 cup canola oil, butter or margarine

2 egg whites 1 4 cupliquid egg substitute

Lowfat/nonfat sweetenedcondensed milk

Evaporated skim milk

1 cup finely milled wholewheat flour 1 cup whitewhole wheat flour 7 8 cupall-purpose flour +2 Tbsp. soy flour

Phyllo crust (use nonstickcooking spray between lay-ers) Graham cracker crust

3-4 Tbsp. cocoa powder +

1 Tbsp. oil + 1 Tbsp. sugar (for frosting or sauces) 1 4 cup cocoa (for cakesor cookies)

1 2 cup mini chocolatechips Chopped nuts Chopped dried fruits suchas cranberries, raisins,apricots, cherries (for quickbreads and muffins)

Chocolate syrup

Sliced fresh fruit Puredfruit Light dusting of powdered sugar

CookingInstead of1 cup cream

Cream to thickensoups

Oil base for marinade

Stick margarine

2 oz. mildcheddar cheese

High-fat sauces for meat/poultry

Wine

White rice

Bread crumbs

Ground meat

Try1 cup evaporated skim milk

Pured vegetablesor potatoes

Citrus juice Flavoredvinegar

Small amount of olive oilor canola oil Broth

1 oz. reduced fatsharp or extra-sharpcheddar cheese

Vegetable pures (blendsteamed broccoli, sautedonion, garlic, salt andpepper) Fruit salsa

Broth Apple juice

Brown rice Bulghur Kasha Quinoa Wholewheat couscous

Toasted wheat germ Whole wheat breadcrumbs

Ground turkey breast Less meat + finely choppedvegetables Crumbled tofu,tempeh or textured vegeta-ble protein (soy crumbles) Beans

BakingInstead of1 2 cup butter or margarine

1 egg

Sweetenedcondensed milk

Evaporated milk

1 cup all-purposeflour

Pastry pie crust

1 oz. unsweetened

baking chocolate

1 cup chocolatechips

Fudge sauce

Frosting


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Macaroni n CheeseBoth nourishing and nurturing, macaroniand cheese tops the list of comfort foods.This creamy, fuss-free recipe is full of healthy ingredients.

2 cups uncooked whole wheatelbow macaroni

1 Tbsp. butter or margarine1 onion, nely chopped1 garlic clove, minced1 small red bell pepper, nely sliced1 small green bell pepper, nely sliced1 1 2 cups lowfat milk 1 4 cup grated Parmesan cheese1 cup shredded reduced fat, sharp or

extra-sharp cheddar cheese1 2 cup fat-free sour creamSalt and freshly ground black pepper,

to taste1 2 tsp. paprika

In large saucepan, cook macaroni according to package directions. Drain and return topan. Set aside. In large skillet, heat butter ormargarine over medium heat; saut onion

and garlic until onion is translucent. Addbell peppers and saut 2 more minutes, stir-ring constantly. Add to macaroni. In smallbowl, combine milk, Parmesan, cheddarand sour cream. Add to macaroni and cook 10 minutes over low or medium heat, stir-ring constantly, until cheese is completelymelted and macaroni is piping hot. Add saltand pepper to taste. Sprinkle with paprika to garnish.

Makes 8 servings. Per serving: 198 calories, 6 gtotal fat (4 g saturated fat), 27 g carbohy-drates, 11 g protein, 3 g dietary ber, 93 mgsodium.

RecipesAICR has taken some of the recipes thathave been treasured for generations andmade them lower in fat, calories andsodium. Weve also added health-protec-tive plant-based ingredients, while stillretaining the great taste that made thesefoods family favorites.

Sample MenuMACARONI NCHEESE(recipe follows)

Baked apple withraisins and cinnamon

Romaine salad withshredded cabbage,tomatoes, carrotsand yellow squash

ModificationsReduce butter or margarine

Substitute lowfat or nonfatmilk for whole milk

Substitute nonfat sour

cream for regular Substitute sharp cheddar for regular and use less

Add chopped vegetables


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pot, saut onion, carrots, leeks and garlic,5 minutes. Return beef to pot. Add toma-toes, tomato paste, broth and oregano. Addwater; bring to boil. Reduce heat to low;simmer until beef is nearly tender, about50 minutes. Add potatoes. Cover partially;simmer until beef and potatoes are tender.

Add green beans and kale. Cook another6-8 minutes. Season with salt and pepper,to taste.

Makes 6 servings. Per serving: 200 calories, 5 gtotal fat (1 g saturated fat), 29 g carbohy-drates, 13 g protein, 6 g dietary ber, 303 mgsodium.

Chicken SoupWhat better way to chase away the bluesthan to indulge in this warm, homey treat?Youll be reminded of the days when momor grandma could comfort your colds withhomemade soups. This simple, healthierrecipe will take off the chill on a rainy day.

Beef StewHere is an easy and healthful recipe that cansmooth out a bad day.

1 Tbsp. olive oil1 2 lb. beef stew meat, cut into

1-inch cubes1 large onion, diced2 medium carrots, sliced1 cup diced leeks3 garlic cloves, chopped1 can (14 oz.) diced tomatoes

1 can (6 oz.) tomato paste1 can (14 oz.) fat-free, reduced sodium

beef broth1-2 Tbsp. dried oregano1 cup water2 medium potatoes, cubed1 package (10 oz.) frozen green beans1 cup chopped kaleSalt and freshly ground black pepper, to taste

In large nonstick pot, heat oil over medium-highheat. Add beef, saut until brown, about 5 min-utes. Remove from pot and set aside. In same

Sample MenuBEEF STEW(recipe follows)Whole-grain crackers

Sliced peachestopped withraspberries

ModificationsReplace some of the meatwith a variety of vegetables

Sample MenuCHICKEN SOUP(recipe follows)

Whole-grain roll

Melon wedge

Tossed salad withsliced oranges andalmonds

ModificationsUse reduced sodium brothAdd extra veggies

Recipe continues on p. 20


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Start reshaping your diet by looking at your plate. Is the greater proportion of yourmeal plantbased? Are your portion sizesappropriate to your activity level? The reci -pes beginning on page 14 modify traditionalcomfort foods by adding health without sacrificing taste. Comfort foods can nowhave a place in a meal that is two-thirds

vegetables, fruits, whole grains and beansand one-third fish, poultry, red meat or (inthis case) cheese.

2/ 3 (or more) vegetables, fruits, whole

grains and beans

1/ 3 (or less)animalprotein

The New American Plate

Comfort Foods


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2 skinless, boneless chicken breasts(about 8 oz.), cut into 1-inch pieces

1 bay leaf 8 cups fat-free, reduced sodium

chicken broth2 cups sliced celery1 1 2 cups chopped green onions2 cups sliced carrots2 garlic cloves, chopped1 cup sliced zucchini2 cups peeled, diced potatoes or

cooked noodles1 tsp. minced fresh parsley1 tsp. snipped fresh chives1 1 2 tsp. ground coriander (optional)Freshly ground black pepper,

to taste

In soup pot or deep pan, combine chicken,bay leaf, broth, celery, green onions, carrots,garlic, zucchini and potatoes, if using. Bring to boil. Reduce heat and let simmer about20 minutes or until chicken and vegetablesare tender. Just before serving, remove bayleaf and add parsley, chives, coriander andnoodles, if using. Season with pepper, to

taste.Makes 8 servings. Per serving: 94 calories,


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MeatloafOften called the mother of all comfortfoods, meatloaf is a hearty dish that hasbeen cherished by American families formany generations. To transform it, wesubstituted 1 2 pound of ground turkey and1 2 pound of ground turkey breast for theusual 1 pound of ground chuck, and addedlots of chopped veggies. The adaptedrecipe turned out beautifully, with a savoryyet sweet taste. The same mixture couldbe used to make a juicy burger anothercomfort food favorite. Serve it on a wholewheat bun.

1 2 pound ground turkey breast1 2 pound ground turkey1 3 cup ketchup1 cup unseasoned breadcrumbs,

preferably whole wheat3 4 cup nely chopped onion1 tsp. dried basil2 tsp. dried oregano2 garlic cloves, minced1 large egg 1 2 cup shredded carrots1

4cup chopped fresh parsley

1 1 4 cups green bell pepper, minced1 4 cup red bell pepper, mincedSalt and freshly ground black

pepper, to taste3 Tbsp. ketchup (optional topping)

Preheat oven to 350 degrees. In large bowl,combine all ingredients, except for extra ketchup. Place mixture in 95-inch non-stick loaf pan. Bake 1 hour, uncovered. Letstand 10 minutes before serving. Spreadextra ketchup on top, if desired. Cut intoslices and serve.

In Dutch oven, heat oil over medium-highheat. Saut onion, bell pepper and garlicuntil onion is translucent, about 4 minutes.Add jalapeo pepper, cumin, ancho chile orchili powder and oregano. Stir until spicesare fragrant, about 1 minute. Take care notto let them burn. Add beans, tomatoes and

all but 3 tablespoons of vegetable broth.Bring chili to boil. Reduce heat and sim-mer, uncovered, 10 minutes. Meanwhile, insmall bowl, combine masa or cornmeal andremaining broth, stirring to make a smoothmixture. Add to chili, blending well. Stirfrequently to prevent sticking. Add salt andpepper, to taste. Simmer 10 more minutes.For best avor, refrigerate 1-2 hours. Beforeserving, reheat and sprinkle cilantro on top,if desired.Makes 5 servings. Per serving: 227 calories, 5 gtotal fat (


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Makes 5 servings. Per serving: 276 calories, 9 g total fat (2 g saturated fat), 25 g carbo-hydrates, 23 g protein, 2 g dietary ber,

463 mg sodium.

Mashed PotatoesThe changes here are minimal but signi-cant. Instead of using whole milk we usednonfat milk, which offers the same uffymashed potato texture, yet fewer caloriesand less fat per serving. Soft tub margarineis lower in unhealthful saturated fat andtrans-fat than stick varieties. Just watch thatportion size.

4 medium russet potatoes, scrubbedand quartered

1 2 cup hot skim milk 1 1 2 Tbsp. soft tub margarine or

whipped butterSalt and freshly ground black pepper,

to taste

In large saucepan, place potatoes withenough water to cover. Bring to boil.Reduce heat and simmer until potatoesare tender, about 25 minutes. Drain well.

Transfer potatoes to bowl. Using an electricmixer or potato masher, mash potatoes,gradually adding hot milk and margarine or

Modificationsfor Mashed Potatoes

Substitute lowfat or nonfatmilk for cream/whole milk

Substitute soft tub margarineor whipped butter for stickvariety

butter until smooth and uffy. Add salt andpepper, to taste. Serve immediately.Makes 6 servings. Per serving: 121 calories, 3 g total fat (


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cooked crust; top with vegetable mixture.Sprinkle with Parmesan and sage. Bake 20minutes more or until crust is golden brown.Makes 8 servings. Per serving: 178 calories, 4 gtotal fat (1 g saturated fat), 29 g carbohy-drates, 8 g protein, 4 g dietary ber, 339 mgsodium.

Spaghetti with Tomato SauceThis meatless sauce bears a resemblance toold-fashioned Italian spaghetti sauce due tothe sweetness of mixed vegetables. Cannedtomatoes offer convenience and the garlicand onions create a zesty aroma.

1 Tbsp. olive oil1 medium onion, chopped1 4 cup chopped green bell pepper1 medium zucchini, chopped

1 medium carrot, grated1 Tbsp. dried oregano1 Tbsp. dried basil

Topping:Nonstick cooking spray1 2 cup water1 4 cup chopped onion1 2 Tbsp. dried thyme1 2 Tbsp. dried basil

4 cups sliced mushrooms2 cups chopped zucchini1 red bell pepper, choppedSalt and freshly ground black pepper,

to taste1 cup ready-made pizza sauce or

pasta sauce1 2 cup grated Parmesan cheese1 2 Tbsp. chopped fresh sage

In small bowl, dissolve yeast in warm water.In large bowl, combine ours and salt.Add yeast mixture and stir until it forms a ball (adding a bit more water if necessary).Place dough on lightly oured surface andknead, adding more our if necessary, 3-5minutes until smooth and elastic. In largebowl coated with oil, place dough and turnit to oil the top. Cover and let rise in warmplace, free from drafts, until doubled in bulk,

about 11

2 hours. Meanwhile, spray largenonstick skillet and heat on medium-highheat. Add water, onion, thyme, basil andmushrooms and bring to boil. Add zucchiniand bell pepper; reduce heat, and simmer2 minutes. Season with salt and pepper,to taste. Discard liquid and set vegetablesaside. Preheat oven to 350 degrees. Punchdough down; roll into 12-inch circle. Placedough on large sprayed baking sheet andbake 7-10 minutes (make sure baking sheet is not too close to bottom of oven).Remove from oven and raise temperatureto 400 degrees. Spread pizza sauce on pre-

Sample MenuSPAGHETTI WITHTOMATO SAUCE(recipe follows)Whole-grainbread sticks

Tossed salad withred peppers andblack beans

Fruit kabobs

ModificationsReduce amount of oil

Substitute tomato-vegetablesauce for meat sauce


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Chocolate Chip CookiesOur chocolate chip cookies have delighted

everyone who has tried them. Try thesetreats with a tall glass of lowfat or nonfatmilk. And remember that although theseare probably lower in fat and calories thanyour usual recipe, they still arent low incalories and fat so portion size matters!

Nonstick cooking spray1 4 cup packed brown sugar3 Tbsp. granulated sugar3 Tbsp. butter or margarine1 2 tsp. vanilla extract1 large egg 3 Tbsp. water

1 Tbsp. dried thyme1 2 cup fat-free, reduced sodium

vegetable or chicken broth2 cans (28 oz. each) whole peeled

tomatoes, drained and crushed8 oz. spaghetti, preferably whole wheat7 garlic cloves, chopped1 cup chopped mushrooms2 Tbsp. tomato pasteSalt and freshly ground black pepper,

to taste2 Tbsp. freshly grated Parmesan cheese

(optional)

In heavy saucepan, heat oil over mediumheat. Add onion, green pepper, zucchiniand carrot and saut 2 minutes. Add orega-no, basil, thyme and broth. Stir in tomatoes.Reduce heat to low and simmer, uncovered,40 minutes, stirring occasionally. Mean-while, cook spaghetti according to packagedirections. To vegetable mixture, add garlic,mushrooms, tomato paste, salt and black pepper, to taste. Raise heat to medium,cover and cook 10 minutes. When spa-ghetti is done, drain and transfer to warmserving bowl. Add sauce and toss. Garnishwith cheese, if desired.Makes 6 servings. Per serving: 254 calories, 3 g total fat (


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Rice PuddingRemember this heartening, creamy dessertfrom your childhood? Cinnamon, applesand pears add a distinctive fruity avor. Itmight take some time to prepare, but it isworth the wait.

4 cups lowfat milk 1 cup brown rice2-3 cinnamon sticksPinch of salt1 4 cup sugar1 tsp. vanilla extractPinch of nutmeg 1 4 cup nonfat vanilla yogurt2 apples, peeled and diced1 pear, peeled and dicedGround cinnamon (optional)

3 4 cup all-purpose our1 2 cup white whole-wheat our

(see note)1 3 cup toasted wheat germ3 4 tsp. baking soda 1 4 tsp. salt1

2 cup semisweet mini chocolate chipsPreheat oven to 350 degrees. Lightlyspray baking sheet with nonstick spray. Inmedium bowl, cream sugars with butter ormargarine. Stir in vanilla, egg and water. Sifttogether ours, toasted wheat germ, bak-ing soda and salt; stir into creamed mixture.Stir in mini chocolate chips. Drop doughby heaping teaspoonfuls onto baking sheetand atten slightly with fork. Bake 10-12minutes. Allow cookies to cool for a fewminutes on baking sheet before removing tocool completely on wire racks.Makes 24 cookies. Per cookie: 73 calories, 3 gtotal fat (1 g saturated fat), 12 g carbohy-drates, 2 g protein, 1 g dietary ber, 68 mgsodium.

Note: White whole wheat flour has a milder flavor than regular whole wheat flour. It is available in most supermarkets and whole food

markets.

Sample MenuSpinach salad withwalnuts

Baked salmon filletBaked potato

with salsa

Steamed asparaguswith lemon

RICE PUDDING(recipe follows)

ModificationsSubstitute lowfat or nonfatyogurt for cream

Substitute brown rice for white rice

Add fruit


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In heavy medium saucepan, bring milk, rice,cinnamon sticks and salt to simmer. Reduceheat to low. Cover and gently simmeruntil rice is very tender and milk is almostabsorbed, stirring occasionally (about 1hour). Add sugar, vanilla and nutmeg andstir to blend over low heat until mixture

is very thick (about 15 minutes). Removecinnamon sticks. Stir yogurt and 3 4 of fruitinto rice pudding. Transfer to large bowl.Top with remaining fruit and sprinkle withground cinnamon, if desired. Serve warm.Makes 8 servings. Per serving: 202 calories, 2 g total fat (1 g saturated fat), 40 g carbo-hydrates, 7 g protein, 3 g dietary ber, 106 mg sodium.

Note: For softer consistency, add more milk and

cook longer.

Americas FavoriteComfort FoodsBeef StewChicken Pot PieChicken SoupChiliChocolate Chip CookiesFranks and BeansGrilled Cheese SandwichHamburger and FriesLasagna

Macaroni n CheeseMeatloaf and Mashed PotatoesPizzaRice PuddingSpaghetti with Tomato SauceWarm Apple Pie with Ice Cream

After youve made the recipes in thisbrochure, try making similar substitu-tions in your own favorite comfortfoods. You may be able to transformthese dishes so that they retain their original flavor while also helping youmanage your weight and preventchronic diseases like cancer.

If you cant modify a recipe withoutsacrificing the taste, consider savingthe item for a special occasion andeating a smaller amount.


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Request additional brochures:(single copies free) Simple Steps to Prevent Cancer Moving Toward a Plant-Based Diet A Healthy Weight for Life

Call the toll-free Nutrition Hotline:Dial 1-800-843-8114 to leave a message for a registered dietitian, who will return your call.Monday-Friday, 9:00 a.m.5:00 p.m. ET.

For more delicious, healthy recipes, look forThe New American Plate Cookbook (Universityof California Press) in your bookstore, avail-able March 2005. Another great source of AICR recipes is www.aicr.org.

Editorial Review CommitteeRitva Butrum, Ph.D.AICR Senior Science AdvisorKaren Collins, M.S., R.D.Nutrition ConsultantElaine Feldman, M.D.Medical College of Georgia David Heber, M.D., Ph.D.UCLA Center for Human Nutrition Jan Kasofsky, Ph.D., R.D.Capital Area Human Services District,Louisiana Laurence Kolonel, M.D., Ph.D.University of HawaiiMelanie Polk, M.M.Sc., R.D., F.A.D.A.AICR Director of Nutrition EducationAICR Executive Staff

About AICRThe American Institute for Cancer Researchis the third largest cancer charity in the U.S.and focuses exclusively on the link betweendiet and cancer. The Institute provides a widerange of education programs that help mil-lions of Americans learn to make changes

for lower cancer risk. AICR also supportsinnovative research in cancer preventionand treatment at universities, hospitals andresearch centers across the U.S. The Institutehas provided more than $70 million in fund-ing for research in diet, nutrition and cancer.AICR is a member of the World CancerResearch Fund International.

Need More Help?For free publications or to make a memorial donation, please contact us.

American Institute forCancer Research1759 R Street NW, P.O. Box 97167Washington, DC 20090 -71671-800-843-8114 or 202-328-7744www.aicr.org

AICRs message about proportion and portion size comes to you in a variety of vehicles: Brochures: The New American Plate, One-Pot Meals, Veggies, Breakfast

NAP Serving Size Finder: single copy free Small NAP Poster (81 211"): single copy free Large NAP Poster (1723"): $2.00 each NAP Place mat (1117"): $12.00 (set of four)All these materials make great teaching toolsor healthy reminders for your home. Toorder, call AICR toll-free at 1-800-843-8114.Bulk order discounts are available for healthprofessionals.


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How You Can Support CancerResearch and Education

Through Your WillYou can help provide for future cancerresearch and education through a simplebequest in your will to the AmericanInstitute for Cancer Research. Consult withyour attorney when rst writing your will, orto add a simple paragraph to your existing will. Your bequest to help in the war againstcancer can be a cash amount, a gift of theremainder of your estate or a portion of theremainder, after obligations to your familyand loved ones are met.

Your attorney will need to know:

AICRs ofcial name:American Institute for Cancer Research

AICRs mailing address:1759 R Street NW , Washington, DC 20009

AICRs telephone number:202-328-7744

AICRs identication:A not-for-prot organization under Section501(c)(3) of the Internal Revenue Code

AICRs tax-exempt IRS number:52-1238026

For further information, contact AICRsGift Planning Department at 1-800-843-8114.

Prepared by the American Institute forCancer Research.

Latest revision, November 2004.Copyright 2002


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The New American Plate is aregistered trademark of the AmericanInstitute for Cancer Research.

The New American Plate - Comfort Foods

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