Terri Taylor, a registered dietitian with HonorHealth Cancer Care, provides this colon-healthy recipe. Brussels sprouts, kale, Swiss chard, garlic and walnuts are all associated with a lower risk of colon cancer. Better yet, these vegetables are available in Arizona’s local spring harvest. This recipe could even turn a vegetable hater into a vegetable lover.
Ingredients
- 1 1/2 tablespoons avocado oil
- 2 tablespoons shallots, thinly sliced
- 1 teaspoon garlic, minced
- ½ cup Brussels sprouts, washed and quartered
- 2 cups Lacinato (dinosaur) kale, washed and rough chopped
- 2 cups Swiss chard, washed and rough chopped
- 4 tablespoons apple cider vinegar
- 4 tablespoons balsamic vinegar
- ½ cup Honeycrisp apples, medium diced (or other crisp apple of choice), organic preferred
- 1/8 teaspoon ground nutmeg
- Salt and black pepper to taste
- Toasted walnut halves for garnish
Preparation
- In a large sauté pan, heat oil. Sauté shallots and garlic.
- Add Brussels sprouts. Sauté until tender, but firm.
- Add chopped greens, vinegar and apple. Sauté lightly.
- Sprinkle in nutmeg. Stir until mixed through.
- Season to taste with salt and pepper.
- Garnish with toasted walnut halves.
Yield: 3 cups
Approximate nutritional breakdown per one-half cup serving: 68 calories, 1 gram protein, 4 grams fat, 7 grams carbohydrate, 1.5 grams fiber, 95 milligrams sodium