Dietary ‘Ounce of Prevention’

The final installment of “An Ounce of Prevention,” a four-volume series of easy-to-prepare recipes designed to meet the dietary guidelines for lowering the risk of cancer recommended by the American Institute for Cancer Research, is now available.

The recipes in each of the books, based on the premise that many cancers are related to diet, offer a full range of foods, from appetizers to desserts, with a wide variety of entree suggestions as well as a section on meatless entrees.

The series began as part of an educational program for donors to the organization, offering healthful but tasty menus that focus on less fat and fewer calories and that stress increases in fiber and some vitamins. But the growing correlation between cancer and diet encouraged the organization to produce the books on a wider scale.

Lowering Cancer Risk

“In 1982, the National Academy of Science’s Committee on Diet, Nutrition and Cancer made several recommendations for lowering cancer risk through dietary changes,” a passage from the book states. “AICR has publicized these recommendations through its Dietary Guidelines to Lower Cancer Risk.”

These recommendations are consistent with American Heart Assn. as well as American Dietetic Assn. guidelines for optimum health. They include: Reduce intake of dietary fat--both saturated and unsaturated--from the current average of about 40% to a level of 30% of total calories; increase the consumption of fruits, vegetables and whole-grain cereals; consume salt-cured, smoked and charcoal-broiled foods only in moderation, and drink alcoholic beverages in moderation.

Each recipe includes the fat and calorie content per serving. There are cooking tips and storage hints plus some background information included with each recipe. But be careful. Some of the recipes are oversimplified, using terminology and explanations in the method that can be confusing. A 10-inch springform pan, for example, was referred to as a “pie pan (preferably springform type),” and a recipe for vegetable soup forgets to tell us when to add the pasta during the cooking time.

The American Institute for Cancer Research is a national organization, which provides educational programs to teach consumers how to lower cancer risk through proper diet and nutrition. The institute also funds cancer research at hospitals and universities across the country on the relationship between diet and cancer.

Copies of the four spiral-bound volumes are available for a donation of $6 per volume. To order, write to the American Institute for Cancer Research, Department CB, Washington, D.C. 20069. Be sure to indicate which volume--winter, spring, summer or fall--is desired. CHIFFON CHEESECAKE

2 cups crunchy nugget-type wheat cereal

3 tablespoons margarine, melted

1 tablespoon brown sugar

2 1/2 teaspoons grated lemon zest

2 envelopes unflavored gelatin

2/3 cup granulated sugar

3 eggs, separated

1 1/2 cups skim milk

3 cups part-skim ricotta cheese

2 tablespoons lemon juice

1 teaspoon vanilla

1 pint strawberries, hulled

3 tablespoons orange marmalade

Blend cereal in blender to make fine crumbs, then combine with margarine, brown sugar and 1/2 teaspoon lemon zest. Press onto bottom and sides of 10-inch springform pan and bake at 375 degrees 5 minutes. Cool.

Combine gelatin, 1/3 cup granulated sugar, egg yolks and milk in top of double boiler. Stir over boiling water until gelatin dissolves and mixture coats back of spoon. Remove from heat and chill until slightly thickened, about 15 minutes, being careful not to allow mixture to get too firm.

Meanwhile, blend ricotta, lemon juice, remaining 2 teaspoons zest and vanilla in food processor or blender until smooth. Beat egg whites with remaining 1/3 cup granulated sugar until soft peaks form. Set aside.

Fold cheese mixture and egg whites into gelatin mixture. Turn into crust. Refrigerate until firm. Slice strawberries or cut into fans and arrange on cheesecake. Brush with marmalade. Makes 12 servings.

Note: Other seasonal fruits such as kiwi (as called for in “An Ounce of Prevention”) may be substituted for strawberries.

PER SERVING: 283 calories; 11 gm protein; 25 gm carbohydrate; 9 gm fat; 161 mg sodium; 192 mg potassium. USRDA

Protein 17% Vitamin A 13% Vitamin C 31% Thiamine 05% Riboflavin 15% Niacin 03% Calcium 22% Iron 06%

FISH IN CREAMY HERB SAUCE

4 haddock fillets, thawed, if necessary

1 cup dry vermouth

1 large leek, cut into thin 6-inch strips

1 1/2 cups evaporated skim milk

1 teaspoon dried thyme, crumbled

1/8 teaspoon white pepper

2 teaspoons lemon juice

Place fish and vermouth in large skillet. Cover and simmer 10 minutes per inch thickness of fish. Add leek during last 5 minutes cooking time and cook, uncovered.

Remove fish and leeks from pan. Boil cooking liquid until reduced to about 1/4 cup. Add milk and thyme and cook until reduced by about half, about 1 cup. Season with pepper and lemon juice, adding lemon juice slowly and stirring constantly. Pour sauce over fish and serve. Makes 4 servings.

PER SERVING: 229 calories; 22 gm protein; 17 gm carbohydrate; 1 gm fat; 169 mg sodium; 761 mg potassium. USRDA

Protein 34% Vitamin A 08% Vitamin C 07% Thiamine 08% Riboflavin 21% Niacin 10% Calcium 35% Iron 07%

TOFU PROVENCAL

1 medium onion, chopped

1 large tomato, coarsely chopped

1 (8-ounce) can tomato sauce

1/2 teaspoon dried thyme

1/2 teaspoon dried marjoram

1/2 teaspoon dried sage

1/2 teaspoon dried rosemary

1/4 teaspoon garlic powder

1/8 teaspoon black pepper

1 pound firm tofu

1 cup sliced mushrooms

Place onion, tomato, tomato sauce, thyme, marjoram, sage, rosemary, garlic powder and pepper in large skillet. Simmer, uncovered, 20 minutes, stirring occasionally.

Meanwhile, cut tofu into small cubes. Add with mushrooms to pan and cook 5 to 6 minutes longer or until heated through. Makes 4 servings.

PER SERVING: 125 calories; 11 gm protein; 12 gm carbohydrate; 5 gm fat; 395 mg sodium; 254 mg potassium. USRDA

Protein 17% Vitamin A 16% Vitamin C 24% Thiamine 10% Riboflavin 09% Niacin 09% Calcium 16% Iron 16%

SPICED PUMPKIN FROZEN YOGURT

2 cups plain low-fat yogurt

2/3 cup sugar

1 cup canned pumpkin

1 1/2 teaspoons ground cinnamon

1 1/2 teaspoons grated nutmeg

Combine yogurt, sugar, pumpkin, cinnamon and nutmeg in canister of ice cream maker. Mix well, then freeze according to manufacturer’s directions. If prepared ahead of serving time and stored in freezer, remove to refrigerator, uncovered, 10 minutes before serving, to allow slight softening. Makes 6 servings.

PER SERVING: 137 calories; 3 gm protein; 29 gm carbohydrate; 1 gm fat; 39 mg sodium; 206 mg potassium. USRDA

Protein 05% Vitamin A 53% Vitamin C 05% Thiamine 03% Riboflavin 09% Niacin 02% Calcium 10% Iron 01%