Meijer: Cancer Control Month Recipe
“Cancer Control Month”
Maribel Alchin, MBA, RD, LDN, Meijer Dietitian and Healthy Living Advisor
For more recipes visit www.meijerhealthyliving.com
April is National Cancer Control month! Simple lifestyle steps can keep your family healthy, reducing risk for the most common cancers by more than 30%! According to the National Cancer Institute, 1 in 4 deaths are attributed to cancer every year, making cancer the second leading cause of death in the U.S. Here’s what you can do to reduce your risk:
Eat more vegetables and fruit—at least 5 cups per day! Fresh, frozen or canned vegetables and fruits are one of your body’s best defenses against cancer causing agents. Choose varieties that don’t add sauces, salt and sugar.
How to Tip: Keep Meijer frozen fruit on hand for smoothies and stock your pantry with DelMonte No Salt Added canned vegetables for busy weeknight meals. Pump up the nutrition in soups and casseroles by adding a can of DelMonte No Salt Added tomatoes or DelMonte mixed vegetables.
Enjoy whole grains, beans and legumes often. In addition to antioxidants, these foods are good sources of fiber to support healthy probiotic gut bacteria and bowel regularity.
How to Tip: Top Earthbound Farms Power Greens with Meijer black beans and red onion for a simple side salad or mix Dole baby spinach with cooked Quinoa, feta cheese and Kraft Greek or Balsamic Vinaigrette Dressing. When the urge to snack hits, nibble on air-popped popcorn or reach for whole-wheat Triscuit® Crackers or Thin Crisps.
Vary your proteins. Eat about 12 ounces of fish and seafood each week. Plan to go meat free at least one-day a week (such as Meatless Monday). When you do eat animal proteins, choose skinless poultry and lean meats. Sausage, bacon and other processed meats should be limited to “occasional foods”, as some research studies suggest a link between these meats and certain cancers.
How to Tip: Choose lean meats by selecting round or loin cuts, and ground meats that are at least 90% lean (10% fat). Limit your intake of cured processed meats and experiment with frozen vegetarian options as alternatives to items such as breakfast sausage.
Move It! Be physically active for at least 30 minutes each day. Regular physical activity also helps to reduce your risk for heart disease and type 2 diabetes. Walking can be just as effective as a structured work out to reduce your cancer risk.
How to Tip: Enjoy fun family activities such as bike rides, walks and outdoor sports. Check out the tips for creating your own home gym for under $75 with fitness equipment that you can purchase at Meijer. Find these tips at our website, www.meijerhealthyliving.com.
Salmon, Spinach & Blueberry Salad
8 oz. smoked salmon, roughly chopped
1 avocado, peeled, pitted and diced
4 cups Earthbound Farm Power Greens (mix of baby kale, Swiss chard, spinach)
½ cup fresh blueberries
¼ cup reduced fat crumbled Feta cheese
¼ cup chopped walnuts
Half a red onion, thinly sliced
Honey Chia Seed Vinaigrette
1/3 cup olive oil
2 tbsp. Meijer apple cider vinegar
1 tbsp. chia seeds
1 tbsp. honey
¼ tsp. salt
1. To make the salad: In a bowl, combine salmon, avocado, spinach, blueberries, Feta cheese, walnuts and red onion.
2. To make vinaigrette: Whisk all ingredients together until combined.
Recipe adapted from www.gimmesomeoven.com
Serve with Multigrain baguette and Meijer Greek yogurtWednesday, April 23 2014, 11:23 AM CDT