Eat right to reduce your risk for colon cancer

Ratatouille

Ingredients:

• 1 tbsp olive oil
• 5 garlic cloves, minced
• 1 large onion, finely chopped
• 1 large red pepper, chopped into half-inch squares
• 1 large green pepper, chopped into half-inch squares
• 1 large eggplant, chopped into half-inch cubes
• 3 large tomatoes, chopped into half-inch cubes (substitute 1 16-oz. can whole, peeled tomatoes)
• 1 large zucchini, chopped into half-inch cubes
• 1 tsp salt
• 1 tsp pepper
• 1/2 tsp thyme
• 1/2 tsp rosemary
• 1 dried bay leaf

Preparation:

Heat olive oil in sauté pan over medium heat. Add garlic and onion and cook until soft. Add the rest of the vegetables, herbs, and salt and pepper. Cook for a couple of minutes until vegetables soften. Lower the heat and cover the pan. Cook for about half an hour. Depending on the amount of water in the tomatoes, you may have to remove the lid and cook the stew until the excess liquid is absorbed. The finished stew should be moist but not runny. Let it cool. Put in a serving bowl and serve with whole-grain tortilla chips, dipping vegetables or whole-grain baguette slices.

Serves 5.

Per serving:

• Calories: 130
• Total Fat: 3g
• Saturated Fat: 0.4g
• Sodium: 480mg
• Carbohydrate: 13.7g
• Fiber: 7.2g
• Protein: 3.7g

Nota: Almost all of the sodium in this recipe comes from added salt. If you prefer, you can add your own salt substitute.

Turkey Chili

Ingredients:

• 1 lb ground turkey
• 1/2 tbsp olive oil
• 1 large onion, chopped
• 1 green pepper, chopped
• 1 red pepper, chopped
• 4 garlic cloves, minced
• 1 jalapeño pepper, minced (optional)
• 2 tbsp chili powder
• 1 tbsp cumin powder
• 1 tbsp oregano
• 2 cups fresh tomatoes, chopped
• 1 cup canned tomato sauce, no salt added
• 2 cups canned black beans drained and rinsed, no salt added

Preparation:

Heat oil in stock pot. Add onions, peppers and garlic. Cook until onions are soft. Add the ground turkey, breaking it up with a spoon, and cook until all meat is browned. Add chili powder, cumin, oregano, then the tomatoes. Cook on medium-high heat for 5 minutes, then add sauce. Reduce heat to medium. Add black beans. Cook for 10 minutes. Adjust seasoning.

Serves 4.

Per serving:

• Calories: 422
• Total Fat: 33.1g
• Saturated Fat: 3.7g
• Sodium: 233mg
• Carbohydrate: 36.9g
• Fiber: 12.5g
• Protein: 33,1

Fruit Smoothie

Ingredients:

• 1 cup strawberries (fresh or frozen)
• 1 cup peaches (fresh or frozen)
• 1 cup blueberries (fresh or frozen)
• 1 large banana
• 1 cup low-fat yogurt (any flavor)
• 1/2 cup orange juice
• 5 ice cubes (if using frozen fruit, omit ice cube)

Preparation:

Place all ingredients in a blender and blend until smooth.

Serves 5.

Per serving:

• Calories: 130
• Total Fat: 8.0g
• Saturated Fat: 0.5g
• Cholesterol: 3mg
• Sodium: 35mg
• Carbohydrate: 21.7g
• Fiber: 2.5g
• Protein: 4.2g

If you’re 50 or older, schedule a colonoscopy today. A cancer screening nurse navigator can help. For more information, visit the cancer screening section on our site or call 2-1-1.