Healthy, Hearty Sweet Potato Bean Soup


Photo by Heather Victoria Photography

Beans have always come in handy when animal proteins were scarce; now they can stand in for red meat when you’re trying to cut back to eating no more than 3 ounces of lean red meat per day, as AICR recommends for lower cancer risk.

For a warming and satisfying meal, look no further than our Health-e-Recipe for Sweet Potato Bean Soup. Almost a stew, This rich-tasting soup is based on a rich low-sodium chicken broth enhanced with tomato paste, a product high in the protective phytochemical lycopene.

Simmered with nutritious onions and celery, chopped sweet potato chunks add plenty of the cancer-preventive phytochemical beta-carotene (also present in other orange vegetables and fruits, like carrots). Continue reading

New Report: Americans Need More Red, Orange and Green

AmericaVegetable basketns need to add some pizzazz to our plates, specifically more colorful vegetables – red, green and orange according to a new report by the USDA. These veggies are important for overall health and in your cancer-fighting diet. Their low calories help with weight control and potent phytochemicals like carotenoids, vitamin C and flavonoids help keep cells healthy.

The report says we’re now eating about 1/4 cup daily per 1000 calories of these vegetables, far below the recommendation. The US Dietary Guidelines say you should eat at least double that. If you’re a woman you need at least 3/4 to 1 cup daily, men need at least 1 – 1 1/2 cups every day.

*For a 2,000 calorie diet Source: USDA, Economic Research Service, Food Consumption and Nutrient Intakes Data Product

*For a 2,000 calorie diet
Source: USDA, Economic Research Service, Food Consumption and Nutrient Intakes Data Product

Fortunately, this plate redesign doesn’t take a lot of time or money. Here are 5 ways to get your 1 cup of colored veggies: Continue reading

Foods Dietitians Eat and You Should Too this TV news clip today, you’ll hear me talk about foods many Americans may think are healthy, but actually come up short nutritionally. Knowing what foods to avoid isn’t enough though – what about foods that Americans are overlooking that actually pump up our health?

Here are my top 5 picks for underused and easy healthy foods that can fit into your cancer-fighting diet:

Sweet potatoes. Although we’re eating more sweet potatoes now than 10 years ago, Americans still only eat 1½ medium sweet potatoes per month on average. One medium sweet potato stays light at only 100 calories and is packed with fiber, vitamins A and C, potassium and magnesium.

  • You can: Simply microwave or bake whole. Get creative and add a roasted slice to sandwiches. Or impress your friends with baked sweet potato fries.

Milk. Americans drink a lot of sugary beverages, but less and less milk overall. Pour yourself a cup of lowfat milk for a quick snack that provides protein, calcium, vitamin D (fortified), potassium and riboflavin. There’s no prep and just one cup to wash.

  • You can: Heat and add to coffee for Café au Lait; Blend with bananas, strawberries and ice for a easy morning smoothie. Continue reading