Many of us know that October is Breast Cancer Awareness Month and most of us also know someone that has been affected by Breast Cancer. Do you know that positive lifestyle choices dramatically decrease your chances of getting cancer? Daily exercise, maintaining a healthy weight, not smoking or consuming alcohol are all key for Cancer prevention. There are also so many wonderful healing foods that you can easily incorporate into your diet that are, another added benefit, incredibly delicious! So it makes it pretty easy 🙂
Please also take a look at this great article on how to reduce your risk and more reasons to consider going plant based: http://vegnews.com/articles/page.do?pageId=6575&catId=1
Fall is also a wonderful time to incorporate more orange veggies into your diet because of the many delicious squashes and potatoes that are in season. Below are a few examples to get the wheels in your head turning. As the graphic above says consuming 3 -6 mg of beta-carotene daily is recommended. Beta- carotene has an abundance of health giving properties, including cancer fighting phytochemicals.
Above is a delicious and delicate Risotto I made as a task for my Plant Based Chef Certification Class, which I will discuss in future posts. It is the perfect fall dish, it had a very nice creamy consistency, nice textures, great flavor combinations and was very aromatic! This dish was somewhat labor intensive (it took me 3 hours to prepare) so I won’t give you the recipe. Something more simple may be just the ticket for you this fall!
In addition, I made this dish a few weeks ago… a super yummy sweet potato dish stuffed with garbanzo beans, collard greens, tomatoes and coconut milk. This is another one of those great dishes that has just about everything you need; beans, greens, tons of veggies and is super filling. It has abundant fiber, protein, calcium and iron as well. It is pretty rich though, just a little warning, I was stuffed for several days after eating!
I found the recipe here:
And lastly, my fabulous co-instructor Lisa, shared this awesome, simple, super healthy dish at our most recent Denver Plant Strong Class. It is incredibly warming, healthy and comforting. By the way, it is even better the day after!
Kale Potato Soup
Full of healthy kale, this soup will surprise everyone when it becomes their new favorite soup. I like preparing it the night before to allow the flavors time to enhance.
4 Cups of water or veggie broth
1 Large yellow onion chopped small
10 Cloves of garlic, minced
1/8 tsp crushed red pepper flakes
2 Large Sweet potatoes, peeled and chopped
1 28oz. can crushed tomatoes (Muir roasted), puree in blender
1 Can of no-salt cannellini beans, drained and rinsed
1 bunch of Kale, stripped and chopped
salt to taste pepper to taste
Place onions in large soup pot over medium heat. Stir onions frequently, adding water only as needed to keep the onions from sticking to the pan. Cook onions for 3 minutes before adding the garlic, and red pepper flakes, cook for another 7 minutes, or until the onion is tender and starting to brown. Add remaining water or broth, and sweet potatoes. Simmer for 20 minutes. Stir in Kale and beans cook another 5-10 minutes.
Above are just a few of the many amazing beta-carotene rich recipes that you can make. Try to incorporate as many of these orange and delicious veggies into your weekly diet, I encourage you to experiment and do some research on all the great options and ideas out there. You will not be dissapointed! 🙂