Eat with Intention and for Prevention

NUTRITION

Eat with Intention and for Prevention

Science reveals that eating mostly plants like fruits, vegetables, whole grains, and pulses (beans, lentils, chickpeas, garden peas, fava beans, etc.) plays a big role in preventing cancer. These foods are high in fiber, nutrients, and natural substances called phytochemicals. Phytochemicals or phytonutrients may help prevent cancer. Plant-rich diets contribute to healthy body weights and provide energy to be active and physically fit—both are important when considering cancer prevention. One way to guide your meal and snack choices for optimal health and cancer prevention is to consider the New American Plate Model.

This model ensures that two-thirds or more of your plate will be fruits, vegetables, whole grains, or beans. One-third or less of your plate will be animal protein. Following this model will help manage risk for cancer and other chronic diseases along with managing body weight. The keys are portion and proportion, meaning more plants and less meat. Be adventurous and find a new plant to try as often as you can. Keep in mind that every new vegetable, fruit, whole grain, and legume contributes disease-fighting power! Not every cancer is preventable, but it is encouraging to know that research suggests 40% of cancer cases in the U.S. could be prevented. While including all these phytonutrientrich foods, be sure to limit the things we know contribute to cancer cases and other chronic disease. These include alcohol, processed meats, red meat, and processed sugars, including sugar-sweetened beverages. Experimenting with a delicious plant-rich recipe can be a great way to get started on your cancer-prevention diet journey. I recommend giving this Spinach and Goat Cheese Stuffed Portobello Mushroom dish a try. Enjoy all the fresh and nutritious aspects of this dish! Debbie Beyer is the director of development and marketing at Cancer Support Community Central Ohio, a SourcePoint grant recipient. Spinach and Goat Cheese Stuffed Portobellos

INGREDIENTS

4 large portobello mushroom caps 2 tablespoons olive oil, divided 3 small shallots, chopped 3 cloves garlic, chopped 6 oil-packed sun-dried tomatoes, drained and chopped 5 cups raw baby spinach 1/4 teaspoon black pepper 1 cup cherry tomatoes, quartered 1/4 cup grated Parmesan cheese, divided 4 ounces goat cheese, sliced 1 tablespoon balsamic vinegar, divided 8 basil leaves, thinly sliced

DIRECTIONS

1. Preheat oven to 400 degrees. 2. Using damp paper towel or cloth, gently wipe any dirt from portobello caps. Use small knife to slice off each stem at base of caps and discard. 3. Coat mushroom caps on each side using 1 tablespoon olive oil. Place mushrooms gill-side up on a baking sheet and roast until they start to soften, about 10 minutes. While mushrooms are roasting, make the filling. 4. Heat large skillet over medium heat and add 1 tablespoon olive oil until it begins to shimmer.

Add shallots and garlic and sauté 1-2 minutes, until translucent. 5. Add sun-dried tomatoes and stir. 6. Add spinach and stir gently until spinach begins to wilt, about 1 minute. Add pepper. 7. Add cherry tomatoes and sauté for another minute.

Remove pan from heat and set aside. 8. Remove mushrooms from oven and divide spinach mixture evenly among each portobello cap. 9. Top each cap with 1 tablespoon Parmesan cheese and 1 ounce goat cheese. Broil mushroom caps an additional 1-2 minutes until cheese starts to melt. 10.Serve each cap topped with a drizzle of balsamic vinegar and basil.

NUTRITION: Makes 4 servings. Per serving: 240 calories, 16 g total fat (7 g saturated fat, 0 g trans-fat), 40 mg cholesterol, 13 g carbohydrates, 12 g protein, 3 g dietary fiber, 300 mg sodium, 4 g sugar, 0 g added sugar.