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Healthy Living


A diet that is high in fiber and low in fat may help reduce the risk of colon cancer in the general population. Currently, however, it is not known if dietary changes can help reduce the cancer risk for individuals with an inherited cancer predisposition. However, changing your diet is a good way to take an active role in improving your overall health.

Here are some recipes that will taste good on a cold day and boost the fiber in your diet.

 

Calico Beans
Courtesy of the Polyp Prevention Study sponsored by the NCI

  • 1/2 pounds ground turkey
  • 1 C onion, chopped
  • 1/2 C catsup
  • 1/2 C brown sugar, packed
  • 1 tsp dried or 1 tablespoon undrained prepared mustard
  • 2 tsp apple cider vinegar
  • 1 tsp salt (optional)
  • 1 15 oz can kidney beans, rinsed and drained
  • 1 15 oz can butter or lima beans, rinsed and drained
  • 1 15 oz can vegetarian baked beans in tomato sauce, undrained
Brown meat and onion. Drain thoroughly. In a large bowl, combine catsup, brown sugar, mustard, vinegar, and salt. Mix until well blended. Add kidney, butter or lima, and vegetarian baked beans, browned meat, and onions. Mix well. Place in a Dutch oven, cover, and bake at 350 degrees for 60 minutes; or place in crock-pot and cook on low for 6 hours.

Yield: 6 cupss
Per 1/2 cup:
2 grams fat
2 serving fruit/vegetable
6 grams fiber
182 calories

Vegetarian Chili
Courtesy of the Polyp Prevention Study sponsored by the NCI

  • 2 C dried kidney or pinto beans*
  • 4 C chopped onion
  • 2 C chopped green peppers
  • 1/2 C chopped carrot
  • 1 1/4 C chopped celery
  • 3 cloves garlic, minced
  • 1 Tbsp oil
  • 1 tsp basil
  • 1 tsp oregano
  • 1 quart canned tomatoes, chopped
  • 2 Tbsp raisins (or 1 tablespoon molasses)
  • 1 tsp salt
  • 1 tsp cumin
  • 1 Tbsp chili powder
  • 1/4 tsp black pepper
  • 1 bay leaf
  • 1 Tbsp red wine vinegar

Wash beans and soak in water overnight. In 4-quart saucepan, cover beans with water and simmer 3 hours or until beans are tender. Drain beans, reserving liquid. Add water or tomato juice, if necessary, to measure 2 1/2 cups. Set aside. In a 4-quart saucepan, sauté onions, peppers, carrots, celery, and garlic in oil. Add basil and oregano and continue to cook 2 minutes longer. Stir in tomatoes, raisins, salt, cumin, chili powder, pepper, bay leaf, cooked beans, and reserved bean liquid. Simmer 1 hour, stirring occasionally. Add vinegar and continue to simmer 10 minutes longer. Remove the bay leaf before serving.

*Note: 5 cups canned kidney or pinto beans may be used in place of dried beans, omitting steps 1 and 2. Add water or tomato sauce to bean liquid to measure 2 1/2 cups.

Yield: 12 cups
Per cup:
2 grams fat
2 servings fruit/vegetables
7 grams fiber
147 calories