Sky Lakes Medical Center | Live Smart | Winter 2019

4 LIVE smart | Winter 2019 A bowl of cancer prevention Snowed in? “Snow” problem! Whip up this plant-based soup for a comfort food full of fiber and packed with protein. The balance of beans, vegetables and pasta make this soup satisfying without being overly filling. Beans provide folate and fiber, essential for healthy digestion. Carrots are packed with the potent antioxidant beta-carotene. Rich red tomatoes and bright green spinach provide more color, flavor and nutrients for a complete, cancer-fighting dish. Enough to feed the whole family, this dish will warm your body as the loved ones around you this holiday season warm your heart. “Eat food. Not too much. Mostly plants.” —Michael Pollan White Bean and Spinach Soup Makes 6 servings. Ingredients 1 tablespoon extra virgin olive oil 3 cloves garlic, minced 1 medium carrot, halved and thinly sliced 1/2 medium onion, diced finely 41/2 cups low-sodium vegetable stock 1 (14-ounce) can no-salt added diced tomatoes (fresh may be substituted) 1 (14-ounce) can no-salt added cannellini beans (any white bean may be substituted) 1/2 teaspoon rosemary 1 teaspoon dried Italian seasoning Dash freshly ground pepper Dash red pepper flakes (optional) 4 ounces small, whole-wheat pasta shells Spilling the beans on A plant-based diet has been linked to reduced risk for heart disease, high blood pressure, stroke and type 2 diabetes. Fruits, vegetables, whole grains and nuts are all important pieces of the plant-based puzzle, providing plenty of vitamins, minerals and disease-fighting antioxidants. Legumes are no exception. They’re full of fiber, which is commonly known for its contribution to bowel health. Fiber also helps you stay fuller for longer, control blood sugars and promote a healthy body weight. And they are an excellent source of protein, boasting around 8 grams per half cup. Worried about your cholesterol? Unlike animal protein, legumes have almost zero saturated fat (the kind that can take a toll on your heart) and no dietary cholesterol. Go, plants! legumes By Andie Scherer, RDN, LDN Sky Lakes Diabetes and Nutrition Services Wise words, Michael Pollan—wise words. We can all agree that animal-based protein tends to be the star of most typical American meals. And I know what you’re thinking: “Andie, how am I supposed to get protein without meat? ” Sounds like it’s time to spill the beans on legumes. The legume family is made of plants that produce a pod with a seed inside. Some common legumes are beans, chickpeas, soybeans, lentils, peas and peanuts. Why make the occasional swap from meat to legumes? Three good reasons: For your health