Research news and views on preventing and surviving cancer
Author: Sonja Goedkoop
Sonja Goedkoop, MSPH, RD, is the lead registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. You can follow her on Twitter @SonjaGoedkoopRD.
Coleslaw is a staple side with barbecue and Tex-Mex style dishes because of the cool, refreshing crunch it adds to a heavier meal. I’ve always been a fan of citrus or vinegar-based slaws rather than traditional mayonnaise-based ones. The acidity from this type of slaw pairs well with the sauces and flavors that are common in BBQ and Tex-Mex dishes. The lighter dressing also helps brings out the natural flavors of the veggies in the coleslaw.
For today’s Healthy Recipe, I made a modified version of AICR’s fiesta slaw featuring a variety of colorful bell peppers instead of traditional cabbage and carrots. Bell peppers are rich in beta-carotene, vitamin A and vitamin C. Additionally, they contain numerous phytochemicals, which may help reduce your risk of cancer.
I love that this recipe includes a variety of naturally sweet, crunchy and spicy ingredients – the sweetness from the orange juice, mango and apple cut some of the heat from the jalapeño pepper.
It’s also one of the most vibrant veggie sides I’ve ever made. I always emphasize the importance of eating a rainbow to my patients and clients. The colors in foods represent different nutrients and phytochemicals, so the more (naturally) colorful your foods are the better!
Just about everyone loves pizza, myself included. However, traditional restaurant pizza is generally made with refined (white) flour, and loaded with saturated fat and sodium – things that can quickly lead to weight gain and harm your health. To make pizza something I can feel good about eating regularly, I’ve found ways to make my own healthier versions. The key is using whole grains, less cheese and loading up on lots of cancer-protective veggies.
Eating produce that’s in season helps you save money and also ensures you are getting a good variety of foods and nutrients.
This pizza included some of my favorite veggies and herbs: Brussels sprouts, butternut squash and fresh sage. Pizza can be fairly labor intensive if you are making the dough, but the whole wheat pita pockets in this recipe made this dish incredibly easy and was perfect for a personal-sized pizza. Read more… “Easy, Make Your Own Winter Veggie Pizza”
While there are several ways to make better choices when traveling that I wrote about here, I also enjoy trying dishes as they are and later adapting them to a healthier version at home. During that same Smørrebrød-filled trip through Northern Europe, I tried several exotic foods, but one of the absolute best things I ate was actually fairly simple: a roasted vegetable döner kebab in Berlin.
Döner kebab (originally Turkish) is a very popular fast food item in Berlin. It’s traditionally made with shaved lamb, beef or chicken in a thick white flatbread or wrap, topped with cabbage, lettuce, tomato, cucumber and usually a yogurt sauce. The dish is generally far from healthy due to the high-fat meat, thick white bread/pita and creamy sauce.