NUTRITIONAL VALUE OF THIS RECIPE

This recipe is an excellent source of fiber, antioxidants, and healthy fats. All three are linked to reducing your risk for cancer and other health challenges.

• Salmon is rich in essential Omega-3 fatty acids; essential meaning you must get them from your diet since your body cannot create them. It is also a healthier alternative to red meat due to its fat profile; beef is substantially higher in saturated fat, which has been found to lead to an increased risk of cardiometabolic disease.

• The pistachio crust is a healthy additive to the dish due to the pistachio’s nutrient profile: high in protein, fiber, and antioxidants. Antioxidants help fight free radicals that damage cellular DNA. They help keep cells healthy and less susceptible to becoming cancerous. They can be found in fruits, vegetables, whole grains, nuts, and seeds. The fig sauce is also a great source of antioxidants (figs being a fruit).

• The pasta salad contains high fiber ingredients which has been shown to reduce the risk of colorectal cancer. Kale and swiss chard are both sources of antioxidants and fiber. The National Cancer Insitute recommends consuming 5-9 servings (2.5-4.5 cups) of fruits and vegetables daily, so this side dish is an easy way to add vegetables to your day.

• Pesto is a nutrient-packed sauce that adds flavor and many health benefits to your food. It is full of antioxidants and a great source of Vitamin D and Calcium. However, it is a high-calorie condiment due to its high-fat content. Consume in moderation. The olive oil in the pesto is rich in monounsaturated fat and loaded with antioxidants.

YOU CAN REDUCE YOUR RISK OF COLORECTAL CANCER BY:

1.) Keeping your weight within a healthy range and avoid weight gain in adulthood; partake in 150 to 300 minutes of moderate physical activity weekly.

• Excess body fat, particularly visceral fat, is tied to the association of metabolic syndrome with an increased risk of colorectal cancer and early-onset colorectal cancer.

2.) Creating eating habits focused on whole grains, vegetables, fruits, and beans/legumes - aiming for about 30g fiber/day.

• The American Institute for Cancer Research analysis found strong evidence linking high-fiber diets and greater whole-grain consumption with a lower risk of overall colorectal cancer.

3.) Limiting red meat consumption to 12 to 18oz per week.

• A high intake of red meats, mainly processed meats, is strongly linked with overall colorectal cancer risk.

4.) Limiting sugar-sweetened beverages, highly processed foods, and refined grain products.

• Sugar-sweetened beverages have long been linked to cancer risk by promoting weight gain and excess body weight when consumed frequently.

5.) Avoiding or limiting alcoholic beverages (one drink per day for women and two drinks per day for men).

• Excess alcohol consumption consistently increases colorectal cancer risk by consuming 30g of ethanol or more daily. That’s the equivalent of two or more standard alcoholic drinks.