Veggies Can Help Reduce Cancer Risk

While the USDA currently recommends a minimum of five fruits and vegetables per day for good health, the goal is seven to nine servings per day for cancer prevention. This may sound like a lot, but visiting the produce section of the grocery store or farmers’ market—and trying all the colors of the rainbow—will introduce you to many healthy foods.

Too often, vegetables are served on the side, as an afterthought. Karen Huntzinger, a registered dietitian with Salem Hospital, says, “There are lots of ways to fix vegetables that really taste good. Don’t just settle for a boiled pot of green beans.”

Butternut squash is rich in complex carbohydrates and low in saturated fat and sodium. It’s a very good source of vitamins A and C and a good source of beta-carotene, magnesium, manganese, calcium and potassium. Curry powder contains turmeric, a well-known antioxidant and anti-inflammatory food.

Curried Butternut Squash
This easy-to-prepare recipe serves four.

Ingredients
2 tablespoons extra-virgin olive oil
1 medium yellow onion, diced
1 medium red and 1 medium green bell pepper, seeded and diced
3 medium garlic cloves, minced
1 teaspoon curry powder
2 pounds butternut squash, peeled, seeded and cut into small cubes
¼ cup water
Pinch of sea salt
1 tablespoon fresh cilantro, minced

Directions
Combine the olive oil, onion and bell peppers in a large skillet and sauté over medium-high heat for three minutes. Stir in garlic and curry powder and cook for one minute. Stir in squash, water, sea salt and cilantro. Cover and cook over medium-low heat about 15 minutes. Mash or leave chunky and serve.

Each serving contains 176 calories, 7.2 gm fat, 0 mg cholesterol, 116 mg sodium and 29 gm carbohydrate.