Focus on Easy, Healthy Food This Holiday Season

cover of  "The New Healthy Eating Cookbook"

The American Cancer Society New Healthy Eating Cookbook, Fourth Edition

Written by Jeanne Besser

Most people want to eat healthier, feel good, and have more energy, but around the hustle and bustle of the holidays, staying on track with healthy eating can be a real challenge. The trick is to find tasty, easy, and good-for-you recipes and to keep up with small changes for the better that can make a big impact. With an abundance of useful tips and healthy dishes, The American Cancer Society New Healthy Eating Cookbook, Fourth Edition, is here to help people do just that, both during the holidays and throughout the year.

The book contains 120 creative, delicious, healthy recipes with lots of variety – from familiar flavors to dishes with international influences. There’s an emphasis on vegetarian dishes, lean proteins, and fresh fruits and vegetables, including recipes such as Portobello and Poblano Tacos; Rice Noodles with Shrimp, Bok Choy, and Mint; Seafood and Shellfish Stew; and Chicken Paillard with Arugula and Fennel. Readers can enjoy tempting and flavorful low-calorie desserts, such as Roasted Pineapple with Toasted Coconut and Dark Chocolate Sorbet. The American Cancer Society’s nutritional staff has reviewed each recipe to ensure it is in keeping with recommended nutrition guidelines.

In addition to the recipes, this book is filled with practical tips and tools for improving overall health. “Steps to Loving Exercise” shows that exercise doesn’t have to be a chore, and other features show how small changes may result in big rewards when you know how to make good menu choices when dining out, how to practice portion control, how to read nutrition labels, how to stock a pantry, and more.

Written by best-selling cookbook author Jeanne Besser and reviewed by the trusted nutrition and medical experts at the American Cancer Society, this cookbook represents the latest in scientific evidence about diet, exercise, and health. The book also contains stunning, full-color photography and nutritional analysis for every recipe.

This book in one sentence: Offering 120 tantalizing new recipes, this cookbook will help readers create a healthy diet for life, as well as make small, sustainable lifestyle changes to improve their overall health.

Who needs this book: This book is for individuals, families, and anyone who wants to include healthier food choices in their everyday lives and create a well-rounded approach to healthier living.

Recipe: Spinach and Mushroom Risotto

(4 servings)

  • 4 cups reduced-sodium chicken or vegetable broth
  • 2 tablespoons olive oil, divided use
  • 1⁄2 onion, finely chopped
  • 1 garlic clove, minced
  • 1 cup arborio or carnaroli “risotto” rice
  • 1⁄2 cup dry white wine
  • 12 ounces assorted mushrooms (such as shiitake, cremini, and button), sliced
  • 3 cups fresh baby spinach, coarsely chopped
  • 1 teaspoon fresh thyme leaves
  • 1⁄4 cup freshly grated Parmesan cheese
  • Salt and freshly ground black pepper
  • Truffle oil, optional

In a saucepan, bring the broth to a simmer. Cover and keep warm over low heat (you can also microwave the broth).

In a large stockpot over medium heat, add 1 tablespoon of the oil. Sauté the onion for 2 to 3 minutes. Add the garlic and sauté for 1 minute. Add the rice and sauté for 1 minute. Add the wine and stir until it is almost completely absorbed.

Begin slowly adding the broth, 1⁄2 cup at a time, stirring frequently. Wait until the liquid is almost completely absorbed before adding more, 2 to 4 minutes. Continue to add the broth, stirring frequently for 20 to 30 minutes, or until the risotto has a creamy texture but is still al dente (just firm). You may not need to use all of the broth.

Meanwhile, in a skillet over medium-high heat, add the remaining 1 tablespoon of oil. Sauté the mushrooms for 3 to 5 minutes, or until they have softened and released their liquid.

When the risotto is ready, stir in the spinach until wilted. Add the mushrooms, thyme, and cheese, and stir to combine. Season with salt and pepper and serve.

Immediately drizzle individual servings with truffle oil, if desired.

Per Serving:

  • Calories …………………270
  • Calories from fat ………..70
  • Fat ……………………....7g
  • Saturated fat …………...1g
  • Trans fatty acids, total ..0g
  • Polyunsaturated fat …..1 g
  • Monounsaturated fat ….5 g
  • Cholesterol …………….0 mg
  • Sodium ……………...540 mg
  • Carbohydrate …………40 g
  • Dietary fiber …………….2 g
  • Sugars …………………..3 g
  • Protein …………………..9 g

Excerpted from The American Cancer Society New Healthy Eating Cookbook, Fourth Edition: Copyright © 2016 American Cancer Society.

The American Cancer Society medical and editorial content team

Our team is made up of doctors and oncology certified nurses with deep knowledge of cancer care as well as journalists, editors, and translators with extensive experience in medical writing.


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