A salad based on whole grains can be a perfect
meal-in-a-bowl: satisfying, full of flavor, and good for your health. And even if you don’t have whole grains handy, it’s still possible to make a healthy, great-tasting one-pot-meal—just don’t skimp on the veggies.

Cancer experts say a meal can be both tasty and cancer protective when it consists of two-thirds (or more) plant-based foods such as vegetables, fruits, beans and whole grains, and one-third (or less) animal protein. That’s because plant foods offer a rich supply of vitamins, minerals and phytochemicals – anti-cancer substances found only in plant foods – that have been shown to protect our cells from damage by cancer-causing agents.

Whole grains like barley, quinoa, bulghur and brown rice come with their own unique rosters of antioxidants and phytochemicals that, scientists believe, work in many different ways to fight cancer. These whole grains, as the name suggests, consist of the entire grain kernel. They have not been refined – a process that removes many protective substances and significantly reduces
the amount of dietary fiber they contain. That’s an important distinction, because foods that contain dietary fiber seem to be particularly helpful in reducing the risk of colon cancer.

The recipe below contains couscous, which is a refined grain. Couscous has become very popular because of its light texture and delicate taste, but it doesn’t pack nearly the nutritional punch of a whole grain like brown rice or bulghur. That’s why we’ve loaded this salad up with vegetables that contain a variety of phytochemicals and other healthful qualities.

Asparagus, for example, offers plenty of dietary fiber, folate and a rich supply of phytochemicals called saponins, which may help protect against heart disease as well as cancer. A single tomato contains hundreds of phytochemicals that perform many different functions that have been linked to cancer prevention. Tomatoes are especially rich in a phytochemical called lycopene, which has been associated with lower risk for prostate and breast cancer.

This salad works well for lunch or as a light dinner. (Note: Although it remains dif-ficult to find, whole grain couscous is slowly becoming available at some health food and specialty stores, and is worth looking for. It combines whole grain nutrition with a lighter, more delicate texture.)

The traditional American plate features a large piece of meat with small servings of vegetables and potatoes. Yet cancer experts believe that limiting consumption of red meat helps to reduce the risk of cancer and other chronic diseases. That doesn’t mean you have to give up favorite meats like beef or pork. Just limit the amount you eat during the course of each day. An easy way to cut back is to change the proportion of foods on your plate: fill your plate with 2/3 (or more) vegetables, fruits, whole grains and beans and 1/3 (or less) meat.

Despite its pale color, pork is a “red meat.” Fortunately, it lends itself particularly well to preparations that include vegetables and fruits. By choosing leaner cuts from the leg or loin, using moderate portions and serving the meat with fruit garnish, fruit sauce or in a salad, it is possible for pork to have a place in a healthful diet.

Pork is lower in moisture than other meats and tends to dry out quickly during cooking. Without the moisture from excess fat, lean pork is especially sensitive to overcooking. It must still be cooked thoroughly, of course, but food safety experts now say that slightly pink pork is safe to eat. (You can remove the guesswork completely by using a meat thermometer. According to the USDA, pork should always be cooked to a temperature of 160-170 degrees Fahrenheit. At 160 degrees, it will still be light pink inside.)
One solution is slower cooking. While it can be quickly browned over a high heat, pork should finish cooking at a lower tem-perature to keep it from getting too dry. Adding liquid to the pan or cooking the pork covered also helps. Covering the pan allows lower temperatures to transfer through the meat more efficiently.

The following recipe for pork and peach salad uses tenderloin, a lean pork cut. The peaches, pork and orange-soy dressing are all prepared on top of the stove.