Eating healthy to prevent cancer can be easy with some basic ingredients and just a little planning. It’s your overall diet that really makes a difference including how food is prepared:
- Tomatoes are a great source of lycopene, but to get the most benefit, cook the tomatoes for a few minutes and then add some olive oil to enhance absorption.
- Garlic should be chopped or crushed and allowed to sit for 10-15 minutes before heating. That will activate the enzyme alliinase which may provide some health benefits.
- Adding a slice or two of an avocado to your sandwich or salad will increase the absorption of beta carotene and the fat soluble vitamins such as vitamin A, E and K.
- The American Cancer Society recommends eating adequate amounts of beans and whole grains.
Black Bean Burgers are an excellent way to get started. They can be made in advance and frozen for later. Serve the burgers with a slice of avocado and salsa. A spinach salad topped with toasted walnuts, cranberries and fresh blueberries will complete your meal. Enjoy the benefits of healthy eating!
- 2 bunches scallions, chopped
- 1 red pepper, diced
- 2 cloves garlic, chopped or crushed and allowed to rest for 10-15 minutes
- 1 teaspoon olive oil
- 1 can black beans, drained and rinsed
- 1 cup cooked brown rice
- 1 teaspoon cumin
- 1 egg white, slightly beaten
- ½ cup bread crumbs
- Heat olive oil in skillet and add scallions and pepper and sauté for 5 mins. Add garlic and cook for 30 seconds until fragrant. Remove from heat.
- Place vegetable mixture, beans and rice in food processor and coarsely chop.
- Place mixture in a bowl. Add beaten egg white, bread crumbs and seasonings and mix together.
- Shape into 8 patties and place in refrigerator for at least 30 mins or until ready to cook.
- Heat 1 teaspoon olive oil in nonstick pan and cook approximately 4 mins.
Nutrition information per serving
Calories 220 Protein 10 g Fat 2 g Fiber 9 g