6 Easy and Delicious Nutrition Tips

oncology-nutritionThe Oncology Dietitian Nutritionists at Ridley-Tree Cancer Center share the following tips to add more vegetables to your diet and increase the anti-cancer potential of what you eat. By eating more vegetables, you will significantly increase your intake of vitamins, minerals and phytonutrients that favor healthy metabolism. Vegetables also have powerful anti-inflammatory effects and they can aid digestion to keep your immune system strong and support your metabolism.

TIPS:

Puree vegetables to create an easy flavor booster.  Spread it on sandwiches or quesadillas. Add the puree to soups or pasta. Try our recipe below for a delicious kale and parsley sauce.

Drop in vegetables to your favorite soups. This is as simple as adding dark leafy greens right before a soup finishes cooking.

Remember vegetables for a satisfying breakfast. Add some to your oatmeal or grain bowl. Sauté leafy greens and top off your omelet. If you normally use spinach, try something different like Swiss chard.

Minced or riced vegetables like broccoli or cauliflower rice are perfect to sneak into your favorite foods. You won’t even notice they’re in there.

Mix grated vegetables into meatballs and burgers to make them more moist and to increase nutrients and fiber.

Get creative with your salad. Fill them with vegetables other than just lettuce. Throw in shaved asparagus or sliced sugar snap peas. Even roasted vegetables can
change things up.

For an extended version of these tips, watch the video below:

 


Kale & Parsley Green Sauce

Ingredients:

  • 2 small cloves garlic, minced
  • 1/8 cup slivered almonds
  • 1 teaspoon minced fresh red jalapeño pepper, seeds removed (optional)
  • 1/4 teaspoon salt, kosher
  • 1/2 cup packed kale leaves
  • 1/2 cup packed parsley leaves
  • 1/8 cup lukewarm water
  • 1 tablespoon red wine vinegar
  • 1/4 cup olive oil, extra virgin

Directions:

  1. Place all ingredients into a small food processor and blend until mostly smooth.
  2. Without a food processor: Whisk the minced garlic, red jalapeño pepper (optional), salt, water, red wine vinegar, and olive oil until emulsified.
  3. Mince the almonds, kale and parsley leaves with a knife and stir into the sauce until well combined.