Terri Taylor, a registered dietician with the HonorHealth Virginia G. Piper Cancer Care Network, provides this colon-healthy recipe. Brussels sprouts, kale, Swiss chard, garlic and walnuts are all associated with a lower risk of colon cancer. Better yet, these vegetables are available in Arizona’s local spring harvest. This recipe could even turn a vegetable hater into a vegetable lover.
- 1 1/2 tablespoons avocado oil
- 2 tablespoons shallots, thinly sliced
- 1 teaspoon garlic, minced
- ½ cup Brussels sprouts, washed and quartered
- 2 cups Lacinato (dinosaur) kale, washed and rough chopped
- 2 cups Swiss chard, washed and rough chopped
- 4 tablespoons apple cider vinegar
- 4 tablespoons balsamic vinegar
- ½ cup Honeycrisp apples, medium diced (or other crisp apple of choice), organic preferred
- 1/8 teaspoon ground nutmeg
- Salt and black pepper to taste
- Toasted walnut halves for garnish
In a large sauté pan, heat oil. Sauté shallots and garlic.
Add Brussels sprouts. Sauté until tender, but firm.
Add chopped greens, vinegars and apple. Sauté lightly.
Sprinkle in nutmeg. Stir until mixed through.
Season to taste with salt and pepper.
Garnish with toasted walnut halves.
Yield: 3 cups
Approximate nutritional breakdown per one-half cup serving: 68 calories, 1 gram protein, 4 grams fat, 7 grams carbohydrate, 1.5 grams fiber, 95 milligrams sodium.