Cancer Prevention Tips, plus a recipe for Roasted Root Vegetables with Balsamic Maple Glaze

By Kay MacInnis, Registered Dietitian with Providence Health

 

Nutrition impacts many areas of our health and there are some new recommendations from a landmark report from the American Institute for Cancer Research (AICR) and World Cancer Research Fund (WCRF). There is more emphasis on overall eating patterns and not so much attention on foods or nutrients.  The recommendations look at overall dietary patterns, weight and weight gain, and an active lifestyle with less sedentary time.

AICR Recommendations for Cancer Prevention

1. Be a Healthy Weight 
   Keep your weight within the healthy range and avoid weight gain in adult life.
2. Be Physically Active
   Be physically active as part of everyday life—walk more and sit less.
3. Eat a Diet Rich in Whole Grains, Vegetables, Fruit, and Beans
   Make whole grains, vegetables, fruit, and pulses (legumes) such as beans and lentils a major part of your usual daily diet.
4. Limit Consumption of “Fast Foods” and Other Processed Foods High in Fat, Starches, or Sugars 
   Limiting these foods helps control calorie intake and maintain a healthy weight.
5. Limit Consumption of Red and Processed Meat 
   Eat no more than moderate amounts of red meat, such as beef, pork, and lamb. Eat little, if any, processed meat.
6. Limit Consumption of Sugar-Sweetened Drinks 
   Drink mostly water and unsweetened drinks.
7. Limit Alcohol Consumption
   For cancer prevention, it’s best not to drink alcohol.
8. Don’t Use Supplements for Cancer Prevention 
9. For Mothers: Breast-Feed Your Baby, If You Can
   Breast-feeding is good for both mother and baby.
10. After a Cancer Diagnosis: Follow Our Recommendations, If You Can 
    Check with your health professional to determine what’s right for you.

Being mindful about our choices makes a long term difference in our health.  Try to include a new recipe once a week to have a healthy lifestyle and one that leaves you feeling better.  This recipe is great for this time of the year when so many root vegetables are coming in season!

 

Roasted Root Vegetables with Balsamic Maple Glaze

Ingredients:

• Cooking spray
• 1 lb of red onions, each cut into eight wedges with root in tact
• 1 lb purple sweet potatoes, cut into three-quarter inch cubes
• 1 lb small multi colored carrots, including purple, cut an angle into 2 inch long pieces, divided
• 1/4 c olive oil, divide up
• 1 lb turn up, cut into eight wedges
• 1 tsp kosher salt
• 1 tsp black pepper
• 6 tbsp balsamic vinegar
• 1/4 c pure maple syrup
• 1 tbsp chopped fresh thyme leaves

 

Preparation:

1. Preheat oven to 450°F. Line 2 rimmed baking sheets with parchment paper, and lightly coat with cooking spray.
2. Combine onions, purple sweet potatoes, purple carrots, and 2 tablespoons olive oil in a large bowl; toss to coat, and arrange in a single layer on the prepared baking sheet. In the same bowl, combine turnips, parsnips, remaining carrots, and remaining 2 tablespoons olive oil, and toss to coat; arranged in a single layer on the other prepared baking sheet. Sprinkle both baking sheets of vegetables evenly with salt and pepper. Bake purple boots will mixture at 450°F, without stirring, until tender, about 25 minutes. Bake turnip mixture at 450°F, without stirring, until tender and lightly caramelized, 30 to 35 minutes.
3. While vegetables bake, combine vinegar and syrup in a small sauce pan over medium high. Bring to a boil, without stirring, and cook until mixture is thickened, 6 to 8 minutes. Remove from heat and cool to room temperature; Soles will take him to see your feet consistency upon cooling.
4. Arrange roasted vegetables on a platter, and drizzled with balsamic syrup. Sprinkle with fresh thyme and serve immediately.

Nutrition information: 202 calories, 6 gm fat, 3 gm protein, 36 gm carbohydrate, 288 mg sodium

Recipe from Cooking Light November 2018

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

“She doesn’t just give you the fish, she teaches you how to cook it.”

 – a Kay MacInnis fan and Providence Cooks! regular.