Adding a Burst of Flavor and Nutrition to Your Plate
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Many of us may feel the urge to hit the reset button after enjoying an abundance of food while celebrating the holidays. While it is always a great idea to embrace an opportunity to improve eating habits, it is also important to acknowledge a time and place for eating in a way that is unique to a special time of year. Sometimes that means indulging in special foods that are not regularly in our diet and at the same time savoring the experience.
With that being said, if you are motivated to make a shift towards healthier eating in the new year, one simple strategy is bound to bring significant nutrition to your diet. Eating more fruits and vegetables is an effective way to ensure that you are adding cancer protection to your plate. There is no doubt that fruits and vegetables are a concentrated dose of vitamins, minerals, antioxidants, phytochemicals, and fiber. Each of those components separately fight cancer, but combined in a package and consumed regularly will accumulate the greatest amount of anticancer compounds.
It may not always seem easy to eat fruits and vegetables in the cooler months, however, there are several ways to explore how to add them in delicious ways. A great way to start the day is with vegetables! Savory breakfasts, like oats with spinach or a vegetable frittata are an easy and delicious way to set the stage for a nourishing day. Nothing beats a hearty and comforting bowl of soup during the colder weather. One of the easiest ways to add more vegetables to your diet is through a soup or stew. Fruit is a naturally sweet way to enjoy a nutritious dessert.
Many of us have a habit of choosing something sweet for breakfast. However, there are various ways to incorporate vegetables in all meals, including breakfast. Veggies like leafy greens, peppers, or mushrooms are the perfect companion for eggs or scrambled tofu. A recent trend is to make oats in savory ways, such as adding baby kale and avocado with a touch of miso paste.
A popular way to enjoy more vegetables is in your favorite soup or stew. Classic winter recipes include butternut squash soup, minestrone, a vegetarian chili, or lentil stew packed with vegetables. Most vegetable-based soups or stews are one-pot, making clean up a breeze. The other bonus of enjoying soups and stews is that they are a relatively easy way to use meal planning. Making a batch to freeze for another meal is a time and energy saver when lunch or dinner calls for something easy and tasty!
We can make a significant improvement to the nutrient composition in our diet by choosing fruit for dessert! Warm, fruit-based desserts can satisfy our sweet tooth and fill our home with comforting aroma. An apple crumble that incorporates dates and nuts will instantly upgrade the nutrition, and our newsletter gives you an example of how to make one. Classic poached pears are another example of dessert that will pack substantial nutrients into your day.
As we enter the new year and embrace the promise of change, we can cozy up and get creative in our kitchen to highlight nutrition superstars. We can emphasize fruits and vegetables to start our day, in heartwarming meals, and even in delicious desserts!
