Adding Colorful Fruits and Veggies can Reduce your Risk for Breast Cancer, plus a recipe for Kale and Farro Soup

October 4, 2018

How cool is it to see research that supports the link between eating veggies and fruit and reducing the risk of breast cancer? After analyzing data from more than 180,000 women, researchers found that those who ate more than 5.5 servings of veggies and fruit daily had an 11% lower risk of breast cancer.  

So what is a serving?  For most veggies (those with lots of color), not the ones us Southerner’s love, starchy veggies like potatoes, corn, peas, beans, sweet potato. Half a cup is a serving for most cooked veggies and 1 cup is the serving for most raw veggies.  For fruit, the serving sizes varies a little more.   It can go from 1/2 cup to a cup, depending on the fruit. 

The cruciferous vegetables like broccoli, Bok Choy, cauliflower, yellow and orange veggies appear to be especially protective.   There are some reports now being studied on how foods act synergistically with each other to reduce the risks of breast cancer. More on this to come as the research unfolds. But the research is clear eating colorful foods does make a difference in our health. 

Try this colorful soup recipe!

Kale and Farro Soup

Ingredients:

  • 2 medium fresh carrots, coarsely chopped
  • 1 medium fresh yellow onion, coarsely chopped
  • 2 ribs celery, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • 1 lemon, for zest/juice 
  • 1 tablespoon grapeseed oil
  • 32 oz unsalted vegetable broth
  • 1 (14.5-oz) can fire-roasted diced tomatoes
  • 1 cup faro
  • 1 teaspoon dried oregano
  • 1 teaspoon salt-free roasted garlic/herb seasoning
  • 4 cups baby kale
  • 1 (15.5-oz) can reduced-sodium cannellini beans, drained
  • 1/4 cup fresh Italian parsley, coarsely chopped
  • 6 teaspoons reduced-fat feta cheese, divided

Preparation

  1. Preheat large stockpot on medium-high 2–3 minutes. Place oil, carrots, onion, celery, and garlic in pan; cook and stir 3 minutes. 
  2. Stir in broth, tomatoes, farro, oregano, and seasoning; bring stew to a boil. 
  3. Reduce heat to medium-low and cover; simmer 20 minutes. Stir in kale and beans; cook 5–7 minutes or until farro and kale are tender. Chop parsley.
  4. Stir in lemon juice, zest, and parsley. Place stew in serving bowls; top with cheese.
  5. Serve. 

Nutritional Information

 250 calories FAT 3.50g; CHOL 0mg; SODIUM 420mg; CARB 46g; PROTEIN 10g

Recipe: Publix

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.