In celebration of Saint Patrick’s day, you’re probably thinking green. We talk about greens a lot here because eating plenty of those green vegetables is a big part of a cancer-preventive pattern of eating.
Research shows that consuming non-starchy vegetables, like dark-colored leafy greens, may protect against cancers of the mouth, pharynx, larynx, esophagus, and stomach while providing fiber and phytochemicals.
The phytochemical beta-carotene, for example, is found in dark leafy greens. As a rule of thumb, the greater the intensity of the color of these vegetables, the more beta-carotene it contains.
Most of you are familiar with “leafy greens” like spinach and deep green colored lettuces. And of course, there are green apples, broccoli and green tea. But if you want to fill your plate with greens today, there are plenty of others you can choose. Many of which researchers are studying for how they play a role in lowering cancer risk. Here’s a few other options.
- Bok choy
- Mustard greens
- Mesclun (a salad mix)
Even though I’m a registered dietitian, I still love sweets. It’s important to find balance and moderation when it comes to your eating patterns. This means following AICR’s recommendations for a New American Plate most of the time, while allowing for the occasional treat. This type of balanced eating pattern will help you reduce your risk of cancer and chronic disease while staying satisfied and enjoying all the foods you love.
One of my favorite treats is a homemade oatmeal chocolate chip cookie. Most cookies are made almost entirely with sugar, butter and refined (white) flour – ingredients that can quickly lead to weight gain and increase your risk of cancer. However, in my numerous past attempts to make healthier cookies I’ve generally ended up with bland or dry tasting “healthy cookies.”
I recently found the perfect solution to making healthier cookies that also taste great. This recipe combines the sweet, gooey-chocolate and nutty flavor I love in oatmeal chocolate chip cookies while using minimally processed, nutritious ingredients.
They are made with fiber-rich whole rolled oats and almond flour, which add great flavor and make the cookies gluten free. The fat from the flaxseed and nut butter are rich in heart healthy omega-3 fatty acids and make this recipe more suitable for following a plant-based diet. Continue reading