New American Plate Challenge

Week 4

Herbed Spanish Omelet

Cuisine

This omelet features potatoes, fresh, spring herbs and red onions. Onions, garlic and chives are allium vegetables that contain quercetin and allixin, compounds being studied for their role in cancer prevention.

Chicken and Pear Salad with Mint Dressing

Cuisine

Pears are at their peak in early autumn. Eaten with the skin, a medium pear packs almost 6 grams of filling, health-protecting fiber — nearly a quarter of your daily value. Research has shown that diets high in fiber may help protect against colorectal cancer and other chronic diseases. Fresh mint and honey lend a sweet flavor to balance the tartness of lemon dressing.

Asian Lentil Soup

Cuisine

This recipe is an easy and delicious way to get healthy today. Lentils are rich in protein, fiber and cancer-fighting phytochemicals. In fact, a single cup of these pulses provides more than half your daily value of fiber. Paired with sautéed carrots, peppers and onions, this soup packs flavor and nutrition in one pot.

Summer Squash Ribbons with Lemon Herb Dressing

Cuisine

These pretty squash ribbons are easy to make and simply flavored with aromatic herbs and zesty lemon. Summer squash are low in calories and rich in cancer-protective fiber and nutrients including lutein and zeaxanthin. These carotenoids are especially beneficial for your eyes. Herbs and lemon zest also provide a plethora of antioxidants in this too-hot-to-cook, refreshingly light, summer side.