Posted Dec 29, 2009
Lower your intake of calories and fat this holiday season, and you could lower your risk for diabetes, heart disease — and cancer, experts say.
Kalli Castille, director of nutrition at Cancer Treatment Centers of America in Tulsa, said emerging research shows there is a strong link between obesity and cancer risk.
According to a recent report by the American Institute for Cancer Research, more than 100,000 cases of cancer each year are caused by excess body fat.
So decreasing your intake of fat and calories to get yourself to an ideal body weight may help prevent cancer. But you can eat smart and still enjoy yourself during the holidays and into the new year.
“What we eat matters,” Castille said, adding that one-third of all cancers can be prevented with diet alone. “(People don’t realize) all I have to do is just eat well and I can cut my cancer risk.”
During the holidays, Castille advised revelers to cut down on gravies, heavy sauces and keep portion control in mind. Holiday treats are OK — in moderation — but just have one serving.
Some of the easiest ways to trim the calories and fat from dishes include using natural herbs and spices instead of butters, margarine and oils, for flavor. One example would be adding cinnamon to sweet potatoes instead of drowning them in butter.
Another tip for everyday eating is to use nuts as a fat source, as well as for their nutritional benefits.
As for the holidays, the classics are still OK, Castille said, but “don’t go back for seconds and thirds,” and “use smaller plates.”
You may eat more than you normally do this season, so Castille said it’s important to stay active and get exercise to shave off those extra calories.
PECAN-CRUSTED QUINOA-STUFFED TURKEY WITH WHIPPED SWEET POTATOES
Cancer Treatment Centers of America Head Chef Kenny Wagoner shared a recipe for a classic holiday dish plenty of cancer- fighting nutrients and flavor.
Serves 4
Turkey:
4 (4-ounce) turkey medallions
2 cups cooked quinoa
1 cup cranraisins
1 cup golden raisins
1 cup whole grain bread crumbs
2 organic eggs
1 tablespoon orange zest, grated
2 tablespoons fresh sage, chopped
1/2 cup chicken stock
1 cup celery, chopped
1 cup red onion, chopped
Turkey crust:
2 cups finely chopped pecans
2 cups whole grain bread crumbs
1/2 cup all-purpose flour
5 organic eggs
1/2 cup wheat flour
Sweet potatoes:
8 whole sweet potatoes
1/2 cup maple syrup
1/2 cup heavy cream
Salt and pepper to taste
Green beans:
4 cups fresh green beans
1/2 cup olive oil
2 cups slivered almonds
Salt and pepper to taste
1. Lightly pound turkey medallions. In a bowl, mix cooked quinoa, cranraisins, golden raisins, whole-grain bread crumbs, eggs, orange zest, sage, chicken stock, celery and onion for stuffing. Place stuffing in center of turkey and roll into cigar shape.
2. In one bowl, mix pecans and whole-grain bread crumbs. In another bowl, add flour. In a third bowl, add eggs. Bread turkey, using flour, egg and bread crumb-pecan mixture. Place on sheet pan and bake at 350 degrees for 40-45 minutes.
3. Roast potatoes at 350 degrees until tender (about 30-40 minutes), place in a bowl and mix in (by hand or with an electric mixer) maple syrup, heavy cream, and salt and pepper to taste.
4. Saute fresh green beans in olive oil in a skillet over medium heat. Toast almonds in oven at 350 degrees for 7 to 10 minutes until lightly browned. Add roasted almonds to green beans. Add salt and pepper to taste.
Cary Aspinwall 581-8477
Date: Dec 20, 2009