Food and Cancer: Eating Healthy With Variety

If you’re in the market for nutritional info, Ohio State dietitian Candice Schreiber is here to help, serving up details about the sometimes complicated relationship between food and cancer.

On today’s menu: Adding variety to a healthy diet

The great cuisines of the world can and should be a part of a healthy, plant-based diet, according to the new Personalize Your Plate approach to meal preparation recently created by the Academy of Nutrition and Dietetics.

“America is a cultural melting pot, so you can’t expect everyone’s food choices to look the same,” says Su-Nui Escobar, spokesperson for the Academy of Nutrition and Dietetics.

Candice Schreiber, RD, CSO, LJ, a JamesCare for Life outpatient clinical dietitian, agrees with the sentiment. “There’s not a one-size-fits-all approach to healthy eating, so a nutritious diet can vary from person to person and day to day.”

Here are some tips from Schreiber that can help you make dishes from your favorite cuisines even healthier, without sacrificing any flavor.

Mexican and Tex Mex

“My family really likes Mexican and Tex Mex food and flavors — the garlic, cumin, oregano and chili powder,” says Schreiber, who includes tacos, tortillas and quesadillas in her menu rotation. However, instead of ground beef, she substitutes black beans and/or shrimp or fish. “I love to do fish tacos, with the omega 3 fat that’s so healthy, and I add a lot of roasted vegetables — peppers, mushrooms and onions.”

Cheese?

It’s okay in moderation. Sprinkle, but don’t smother, your tacos and tortillas.

Italian

A bowl of pasta is an opportunity to expand your vegetable horizons.

“People don’t normally think of pasta sauce with veggies, but you can and absolutely should add them,” Schreiber says. “I love to toss in roasted squash and zucchini, but you can add in whatever vegetables you like — eggplant, peppers, broccoli. Be creative, and use the colors of the rainbow.”

Cubing and roasting vegetables are great ways to enhance their flavor, according to Schreiber.

Whole grain pasta is a healthier choice than traditional “white” versions. Another option is to substitute spaghetti squash for pasta noodles, and many stores now sell shredded zucchini and squash strands.

Then there’s Schreiber’s new favorite recipe: lentil bolognese sauce. In this healthy twist on the old favorite, lentils replace the meat, adding a lot of flavor and heartiness, along with fiber, nutrients and protein.

Find the recipe at the bottom of this page or on veganricha.com.

Indian

Curry, a staple of Indian food, is delicious and healthy, and includes curry powder, coriander, cumin and turmeric.

Add your curry sauce to a pan filled with a variety of sautéed vegetables, and then pour over brown rice. Again, be creative and include a lot of different vegetables.

Grain bowls

Schreiber is a huge fan of grain bowls, which allow for a great deal of creative input and freedom from food preparers and their families.

“We like a lot of different grains, so I mix it up,” Schreiber says. A few of her favorites are quinoa, faro and brown rice. This is the “foundation,” and then it’s time to add “a variety of your favorite vegetables — roasted, steamed or raw, however you like them.”

If you like kale — great, toss some in. If you don’t like kale — no problem, add in another leafy green you prefer, like arugula or spinach.

Roasted nuts are great and tasty ways to add protein to grain bowls, and dried or fresh fruit — including berries, grapes, diced apples or pears — adds a little sweetness and a lot of nutrition. Hummus is another way to add protein, and flavor, to grain bowls.

Lentil Bolognese with Spaghetti (adapted from veganricha.com)

• 8 to 9 ounces whole grain spaghetti
• 1/2 cup red lentils (do not substitute brown lentils, as they take much longer to cook)
• 1 teaspoon olive oil
• 4 ounces mushroom, chopped
• 1/2 small onion
• 4 cloves of garlic, minced
• 1/4 cup shredded carrots (or finely chopped)
• 3/4 teaspoon dried oregano or use 1/2 tablespoon fresh
• 1 teaspoon dried basil or use 2 tablespoons fresh
• 1/4 teaspoon thyme or rubbed sage (optional)
• 1/4 teaspoon onion powder
• 1/4 cup finely diced (I use a food processor and pulse) walnuts (optional)
• Large jar (16 to 18 oz.) marinara sauce
• 1 tablespoon tomato paste
• 1/2 teaspoon salt
• A good dash of black pepper and red pepper flakes
• 1 cup veggie broth (or water works too)
• Fresh basil or thyme for garnish (optional)

Cook the spaghetti (or any pasta) according to instructions on the package.

Heat olive oil in a skillet over medium heat; add onion, mushroom, garlic and a good pinch of salt. Cook for 5 minutes or until golden. Stir occasionally.

Add the carrots, herbs, spices and mix in. Cook for 2 minutes. (Add 1/4 cup or more finely chopped walnuts for additional texture if using).

Add the marinara sauce, salt, pepper, broth and mix in. Bring to a boil. Add the lentils.

Simmer for about 20 minutes. Stir frequently, add more broth or water if becomes dry. When it is ready, the lentils will be soft but still have texture (not mushy!)

Garnish with fresh basil. Serve over cooked pasta.

Learn all about JamesCare for Life’s wide variety of nutrition classes, videos and information.