Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Sept. 29, 2015

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Fiber, especially fiber from grains, decreases systemic inflammation, lowers bad cholesterol, improves insulin sensitivity, and enhances healthy gut flora. High-fiber foods are also high in vitamins, minerals, antioxidants, and phytochemicals—all nutrients that are beneficial to health.



It’s World Heart Day. Share our Dietary Guidelines to Prevent and Reverse Heart Disease infographic with your friends and family to help protect their hearts.


21-Day Kickstart

Our free 21-Day Kickstart program begins on Oct. 1. This month we have a special offer. All October Kickstart participants will receive a preview chapter from Kickstart coach Lani Muelrath’s new book, The Plant-Based Journey! And, if you purchase the book, you will receive a booklet with recipes for seven vegan, oil-free sauces. Details will follow in the daily Kickstart e-mail messages you will receive after you sign up.

Ginger Noodles

Ginger Noodles

Soba noodles are made from buckwheat flour, are very hearty, and hold up perfectly in stir-frys. You can find them in the natural food aisle and Asian markets.

Makes 4 1-cup servings


1 8-ounce package soba noodles
3 tablespoons seasoned rice vinegar
3 tablespoons reduced-sodium soy sauce
2 teaspoons finely chopped fresh ginger
2 garlic cloves, minced
1/2 - 1 jalapeño pepper, finely chopped
2 green onions, finely chopped, including tops
1/4 cup chopped fresh cilantro (optional)


Cook noodles in boiling water according to package directions. When tender, drain and rinse. Mix vinegar, soy sauce, ginger, garlic, jalapeño pepper, green onions, and cilantro, if using, then pour over cooked noodles and toss to mix.

Per Serving: Calories: 211; Fat: 0.8 g; Saturated Fat: 0.2 g; Calories from Fat: 3.6%; Cholesterol: 0 mg; Protein: 8.8 g; Carbohydrates: 45.2 g; Sugar: 5.2 g; Fiber: 4.5 g; Sodium: 581 mg; Calcium: 32 mg; Iron: 1.9 mg; Vitamin C: 3.5 mg; Beta-Carotene: 48 mcg; Vitamin E: 0.5 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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