Nourish yourself with fiber-rich fall recipes

With fall and cooler temperatures around the corner, many of us turn the heat up in the kitchen and focus on heartier, comfort food.

For people going through cancer treatment, good nutrition is vital. But fueling and filling yourself with healthy food doesn’t mean depriving yourself of favorite dishes, confirms Endeavor Health oncology/wellness dietitian Doreen Berard, RD, LDN.

“I like to tell people more of the best and less of the rest,” said Berard. “When you are fighting cancer, you want to try and keep the body as strong and healthy as possible to help tolerate the treatment. I suggest that 80% of what people are eating should be what the body really needs for fuel and 20% for enjoyment.”

While Berard advocates a plant forward diet, she stresses that there is “no place for guilt” about past eating habits and she wants everyone to truly enjoy their meals.

Not everyone grew up making sure they consumed enough fruits and vegetables throughout the day, so Berard suggests that people take a pause and look at their plates to try and ensure that all four food groups are represented and that they are getting protein, whole grains and plenty of fruit and vegetables.

“People might think of kale salads or kale smoothies and cringe, or they were raised on vegetables that were over-cooked, but there are so many great ways to sneak more veggies and fruits into your meals and snacks and really enjoy them.”

Try the following plant-forward recipes from the American Institute for Cancer Research:

Quick Eight Vegetable Soup

Makes 4 servings (1 1/3 cup)

Ingredients:
1 Tbsp. extra virgin olive oil
1 chopped onion
4 cup low-sodium vegetable broth
1/2 cup frozen baby lima beans
1 (15 oz.) can no salt added black, Great Northern, or navy beans
1 cup frozen mixed vegetables
1/2 cup frozen tri-colored bell peppers
2 tsp. dried oregano or thyme
Pinch of dried red pepper flakes
1 cup frozen broccoli florets
Salt, to taste
1/4 cup grated Parmesan cheese

Instructions:

1. In a large saucepan, heat oil over medium-high heat.
2. Add onion and cook until translucent, about 5 minutes, stirring occasionally.
3. Add broth and bring liquid to boil.
4. Add lima beans, reduce heat and simmer covered for 5 minutes.
5. Add canned beans, mixed vegetables, peppers, oregano and pepper flakes and simmer covered for 5 minutes.
6. Add broccoli, cover, and cook for 5 minutes. Add salt to taste.
7. This soup keeps covered in refrigerator for 3 days. Reheat in covered pot over medium heat.
8. To serve, divide soup among deep bowls.
9. Option to top each serving with 1 tablespoon of Parmesan cheese.

Nutrition per serving:
250 calories, 8 g total fat (2 g saturated fat, 0 g trans fat), 5 mg cholesterol, 32 g carbohydrates, 10 g protein, 9 g dietary fiber, 410 mg sodium, 5 g sugar, 0 g added sugar

Sweet Potato Chili with Peanuts

Makes 10 servings (about 1 cup per serving)

Ingredients:
2 Tbsp. canola oil
1 medium onion, chopped
2 medium carrots, peeled and thinly sliced
1 medium green bell pepper, seeded and chopped
1 medium red bell pepper, seeded and chopped
3 garlic cloves, minced
2 pounds sweet potatoes, peeled and cut into bite-sized chunks (about 4 cups)
1 1/2 cups unsalted roasted peanuts
1 can (28 ounces) crushed tomatoes in juice
1 can (6 ounces) tomato paste
2 cans (4 ounces each) diced mild green chiles with liquid
4-6 chili powder, to taste
1 Tbsp. ground cumin, to taste
1 Tbsp. sugar
Salt and freshly ground pepper, to taste

Instructions:

1. In a large, heavy pot, heat the canola oil over medium heat.
2. Add the onion, carrots, and bell peppers and sauté, stirring occasionally, for about 8 minutes, until vegetables are golden.
3. Add the garlic and sauté stirring constantly for 30 seconds, until fragrant.
4. Stir in the sweet potatoes, peanuts, tomatoes and juice, tomato paste, chiles and their liquid, chili powder, cumin and sugar.
5. Bring to a boil, then reduce the heat to low immediately and simmer gently, stirring occasionally, for 15 to 25 minutes until the sweet potatoes are just tender.
6. Halfway through the cooking process, adjust the seasonings, adding more chili powder and cumin, if desired.
7. Season to taste with salt and pepper and serve.

Nutrition per serving:
310 calories, 15 g total fat (2 g saturated fat, 0 g trans fat), 0 mg cholesterol, 41 g carbohydrates, 11 g protein, 9 g dietary fiber, 470 mg sodium, 15 g sugar, 1 g added sugar