Sweet, crunchy and spicy, coleslaw made healthy

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! Veggiespic1_SG

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Easy, Make Your Own Winter Veggie Pizza

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.

This weekend I wanted to make a quick, personal-sized pizza using seasonal, winter veggies.

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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. Continue reading

Study: Kids’ peers may help them eat more veggies

Kid eating carrotsWhat kids think their peers are eating may matter for how many vegetables they’re eating, suggests a new study. The study was published in the International Journal of Behavioral Nutrition and Physical Activity and could have an impact for cancer prevention decades later. Healthy eating habits can reduce risk of kids being overweight adults, and excess body fat is a cause of ten cancers for adults.

For this small study, 143 children ages 6-11 were recruited from North-West England and brought in individually for what they thought was a study of game-playing ability.

Children were shown a participant information sheet of six fictitious previous participants that included general information as well as the amount of carrots each child ate during the session. The carrots column either read “all” (high intake group), “none” (low intake group); the column was blank or omitted in two control groups. Children were also presented with a bowl. The bowl contained one carrot in the high intake group, was nearly full of carrots in the low intake group, and was filled with pens for the control groups. Continue reading