St. Patrick’s Day had us eating green this month with recipes that incorporated green ingredients for a delicious and healthy meal!

March was also Colon Cancer Awareness Month and National Nutrition Month so our recent cooking class also focused on ingredients high in fiber like spinach, nuts pomegranates and whole grains, which help to reduce the risk of colorectal cancer. For every 10 grams of fiber coming from foods daily, less than a cup of beans, the risk of colorectal cancer is reduced by 10 percent!

According to the American Institute for Cancer Research, Americans can prevent nearly half of colorectal cancer cases every year through eating a healthy diet, getting enough physical activity and staying a healthy weight.

These recipes are a great way to fight cancer, while also enjoying a delicious meal!

Warm Arugula & Bulgur Salad with Black Radish & Pomegranate Seeds

Ingredients:

  • 1 ½ cups water
  • 1 cup bulgur, dry
  • 2 cloves garlic, mince
  • ¼ cup olive oil
  • 3 Tbsp. balsamic vinegar
  • 3 Tbsp. maple syrup
  • 1 Tbsp. lemon juice
  • ¼ tsp. salt
  • 1/8 tsp. black pepper
  • 10 cups arugula
  • ½ cup slice almonds
  • 1 cup black radish, peeled and julienned (about 1 radish)
  • 1 ¼ cup pomegranate seeds

Preparation:

  1. Bring water to a boil in a small saucepan over high heat. Turn off heat and remove pan from stovetop. Add bulgur to the hot water. Cover and let sit for 20 minutes until all water is absorbed.
  2. Dressing: Whisk garlic, olive oil, balsamic vinegar, maple syrup, lemon juice, salt & pepper in a small bowl until smooth. Set aside.
  3. Salad: In a large bowl, add arugula and bulgur mixture and toss to combine. Add almonds, radish and pomegranate seeds. Toss to combine, add dressing and serve immediately.

Nutritional Information: Makes 5 servings, 323 Kcals, 16gm fat, 137mg sodium, 41gm carbohydrate, 7 gm fiber, 7 gm protein

Source: Food & Nutrition Magazine; Amari Thomsen, MS, RD, RDN

Coconut Creamed Spinach

Ingredients:

  • 1 tsp. coconut oil
  • 1 small leek, well washed and diced
  • ¾ cup full-fat canned coconut milk
  • 10 ounces baby spinach leaves
  • Sea salt

Preparation:

  1. In a medium saucepan, gently heat the coconut oil over medium heat.
  2. Add leek and cook, stirring until translucent and tender, about 3 minutes
  3. Add the coconut milk and bring to a simmer, about 3 minutes
  4. Add the spinach and cook until just wilted, about 2-3 minutes
  5. Season with sea salt to taste

Source: Green Healing Wellness Center, Kevin Passero, ND