Eat your vegetables! Do you remember hearing that as a child? Yes, your mother was right. No single food or food component can protect you against cancer itself, but there is strong evidence that a diet filled with a variety of plant foods such as vegetables, fruits, whole grains and beans helps lower risk for many cancers. It’s the combination of all foods in the overall diet that offers the strongest cancer protection.
Here are some creative tips on how to eat more fruits and vegetables:
- Add sautéed mushrooms, onion, red and yellow bell peppers or tomatoes to scrambled eggs or omelets.
- Skewer-up pineapple, nectarines, zucchini, mushrooms and cherry tomatoes to go with your grilled chicken or steak.
- Keep small plastic bags filled with single servings of cherries or grapes in your refrigerator to make a snack of fruits as easy to grab as a bag of chips.
- Toss green beans, eggplant or zucchini into spaghetti sauce or stews.
- Add nutrition to your casserole, pasta salads and potato salads by tossing in broccoli florets, carrot slice, red pepper strips or chopped cucumber.
- Use spaghetti squash instead of pasta.
- Stuff extra vegetables on sandwiches.
- Challenge yourself to try at least one new vegetable and fruit each week.
This Cream of Carrot Soup with Ginger is a great way to get started. The fresh ginger in this recipe is the key ingredient and available in most super markets.
- 2 tablespoons butter
- ¼ cup chopped onion
- 2 each sliced large carrots
- 1 ea minced garlic clove
- 1 tablespoon grated fresh ginger
- teaspoon dried thyme
- 3 cups chicken broth or water
- ½ cup cream
- Salt to taste
- Melt butter in pan and add onion, carrots, garlic, ginger and thyme and sauté for 5-10 minutes.
- Add chicken broth or water and simmer for 45-60 minutes.
- Puree ingredients to fine consistency, return to pot, add cream and return to simmer.
Yield: 4 servings 1 cup each approximately 170 calories each.
Variation: An addition of 1 scoop protein powder per serving will add an
additional 130 calories and 25 gram of protein per serving.