Cooking with Summer Fruits: A Fresh IdeaAmerican Institute for Cancer Research Summer fruits need not be relegated to desserts and snacks eaten out of hand, but can form a delicious basis for many light, seasonal dishes, according to experts at the American Institute for Cancer Research (AICR). Mixed with grains, or made into salsas and salads, they add color and piquancy to summer staples. At the same time, they supply the body with substances that help protect against cancer and other chronic diseases.  "Summertime offers a tremendous opportunity to enjoy a wide range of fruits at their freshest and most flavorful," says AICR nutritionist Melanie Polk, RD. She points to the profusion of local farmers' markets and roadside stands this time of year. Even supermarket produce aisles explode with apricots, peaches, plums, melons, and a wide variety of berries. Beyond their time-tested supporting role as garnishes, summer fruits can be featured in sauces, grilled in kabobs, tossed in salads, and even used as a light, refreshing filling for brunch omelets. Using these plentiful and inexpensive summer treats to create a medley of flavors is only one reason to cook with fruit this summer. Another is the health benefit bestowed by eating a variety of fruits on a regular basis. In fact, a growing number of studies indicate that a diet high in fruits may offer significant protection against chronic disease. Substances within these foods, called phytochemicals, have recently become the focus of much scientific study. Blueberries, for instance, are packed with a natural chemical called anthocyanosides that has been linked to lower risk of heart disease. Watermelon is a good source of lycopene, which has stopped the growth of cancer cells in research studies. Apricots provide carotenoids, which could decrease the risk of several cancers and which, some evidence suggests, may help protect against cataracts. Strawberries contain both ellagic acid (which may lower the risk of heart disease and cancer) and ferulic acid (which has shown anti-inflammatory and anti-cancer functions.) More and more phytochemicals are identified all the time, and experts say we are only beginning to appreciate their beneficial effects. While the research continues, AICR advises a diet high in fruits and other foods rich in phytochemicals like vegetables, grains and beans to ensure a varied supply of these important substances. Getting five or more servings of fruits and vegetables each day is one step that alone can reduce cancer risk by 20%, according to researchers. (Additional steps such as exercising, controlling weight and avoiding tobacco can cause risk to drop by as much as 70%.) "Five or more servings of fruits and vegetables a day may sound like a lot, but it's essentially a matter of proportion," says Polk. "We're urging people to look at what they're eating, not worry about counting servings. Simply by moving fruits, vegetables and grains to the center of the plate, it's easy to meet the recommended number of servings without even thinking about it." Here are some delicious and unusual ways to bring fresh summer fruits into the center of every meal. Chicken and Apricot Salad 1 pound boneless, skinless chicken breasts, cooked Let cooked chicken breasts cool at least slightly and cut into thin strips. Place chicken strips, apricots, broccoli and celery in large bowl. Combine orange juice, soy sauce, ginger and pepper; pour over chicken mixture. Toss lightly to mix. Cover and refrigerate 3 hours to overnight. Makes 6 servings. Savory Blueberry Sauce (great with poultry, pork, ham or lamb) 2 tbsp. chopped shallots or onions Sauté shallots in butter in small saucepan. Add flour and herbs; cook and stir until mixture bubbles and thickens. Gradually add wine and water; stir in blueberries. Cook and stir until mixture thickens and boils; simmer 2 minutes. Makes 2-1/2 cups Glazed Fruit Kebobs Fruit: Nectarines, cut into wedges Glaze: Combine glaze ingredients over low heat, stirring constantly. Heat until butter is melted. Alternate fruit on skewers. Brush lightly with glaze and grill five to seven minutes or until heated through. Turn and brush lightly with glaze during cooking. Golden Barley Fruit Salad 1 c. pearl barley Combine barley, orange juice, grated peel and salt in a saucepan. Bring the liquid to a boil; reduce heat to low, cover and cook 45 minutes until the liquid is absorbed. Set aside to cool. In a medium bowl, combine papaya, mango, pineapple, mint, lime juice, honey, and gingerroot. Chill to blend flavors. Later, stir a cup of the chilled fruit mixture into the cooled barley. Pack the mixture into 6 custard cups and chill one to two hours. To assemble salads, turn out the packed mixture onto salad plates and spoon additional fruit mixture around each. Garnish with mint leaves and serve. Serves 6. Fruit-Filled Omelet (light and colorful and slightly sweet, perfect for brunch) Filling: 1/2 banana, sliced Omelet: Garnish (optional): Pureed blueberries or strawberries Combine fruit in medium bowl. Add vanilla and toss. Set aside. In another bowl, whisk eggs and whites until well mixed. Add the sugar and lemon zest and whisk to blend. Spray medium, nonstick skillet generously with cooking spray. Place the pan over medium-high heat. Pour in the egg mixture. As the eggs set, with a fork or spatula keep lifting the edges of the omelet while tilting the pan so the liquid eggs flow out to the edges of the pan. When the eggs are almost completely set, spoon the fruit from the bowl to cover the half of the omelet closest to the handle of the skillet. With the spatula, fold the omelet over the fruit. Quickly lift the pan and slip the folded omelet onto a serving plate. Top with pureed berries and mint leaves, if desired. Cut the omelet in half and serve it immediately.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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