New American Plate Challenge

Week 8

Nourish Lentil Bowl

This nourish bowl is a twist, featuring lentils as the base for a nutritious, delicious bowl, topped with roasted winter vegetables and fruits. Prepare the lentils (or use canned or refrigerated packaged lentils) and roast your veggies to pre-prep this meal in advance. It’s a great option for packing up a winning lunch for the office.

Recipe adapted from Sharon Palmer, The Plant-Powered Dietitian.

Raspberry Almond Muesli

Muesli is an easy make-ahead breakfast with all the goodness of oatmeal and none of the cooking. A combination of raw rolled oats, fruits, nuts and buttermilk, this traditional Swiss dish is served cold and kick-starts your day with plenty of nutritious fiber. Adding a variety of berries and nuts like this recipe can also help you get the nutrients you need without a lot of calories and indirectly lower your cancer risk.

Mediterranean Bean Salad

Make a great side dish this holiday season.  A variety of beans provides folate, iron, potassium, selenium and a range of antioxidants. Not just good for your heart, all legumes are rich in dietary fiber, which can help lower your risk for colorectal cancer. Flavorful herbs and a simple dressing of olive oil, vinegar and lemon make this a healthy addition to any table.

Berry Nutty Parfait

If you’re looking for a quick and healthy breakfast, try this easy berry parfait. Plain yogurt is sweetened with fresh strawberries and blueberries, fiber-rich granola and a few walnuts for crunch. Berries and walnuts are rich in ellagic acid, a compound that acts as an antioxidant and anti-inflammatory. Cut a serving in half for a fun afternoon snack.

Acorn Squash and Apple Soup

The cooler days of fall make us crave the comfort of warm, homemade food. Bring this soup to the table and give healthful, cancer protection to your whole family. Leeks and onions are part of the allium family of vegetables, which have been shown to reduce the risk of stomach cancer. Serve with a dark green salad and warm whole-grain bread for a complete and hearty meal.

Chickpea and Butternut Squash Fritters

Butternut squash and chickpeas are the perfect combination for this vegetarian entrée. Legumes like chickpeas pack protein and the B vitamin folate, and winter squash is rich in carotenoids, a group of phytochemicals. Both are also rich in fiber, which has been shown to support growth of health-promoting bacteria in the gut and reduce risk for colorectal cancer. Plus these healthy fritters are lightly sautéed instead of deep-fat fried, cutting down on calories and fat.

Roasted Turkey Breast Porchetta-Style

This is the turkey recipe to “wow” your guests this Thanksgiving. The Italian-inspired blend of herbs and spices sets this recipe apart from all the others and produces moist, flavorful meat with very little salt. And this twist on traditional porchetta will boost your intake of cancer-fighting herbs and spices.

Brussels Sprout Slaw with Cranberries and Walnuts

Try this easy slaw with a sweet touch of apples, dried cranberries and walnuts to cut down on the bitter flavor. It packs a delicious punch and adding cruciferous vegetables, like Brussels sprouts, to your diet can help lower risk for certain cancers, especially those of the colon, mouth, esophagus and stomach.

Red Rice Dressing with Dried Fruit

Dress up your Thanksgiving table with this exotic – but easy to make – dish. The nutty flavored red rice is a fiber-rich whole grain, meaning it can lower risk for colorectal cancer. The rice also plays well with sweet dried fruit, creating a cancer-fighting and delicious dressing – perfect alongside your turkey.