Page 66 - Today's Dietitian (February 2020)

Culinary Corner By Jessica Ivey, RDN, LDN

Go Plant-Based for Cancer

Prevention Vegetarian Chili Spaghetti
Squash Boats
P lant-based eating is Makes 4 servings (1 spaghetti squash half filled

with about 11/2 cups chili)
everywhere. As of the
end of 2019, the hashtag
#plantbased has been
2 small spaghetti squash (11/2 lbs each)
used 25.3 million times Ingredients
on Instagram, and even fast food 1 cup water, divided
burger chains now serve plant- 11/2 tsp olive oil
based burgers. This diet trend may 1/2 cup chopped onion
help to protect against cancer. 1/4 cup chopped carrot
While February is widely 1/4 cup chopped celery
known as American Heart Month, 1/4 cup chopped bell pepper (any color)
it’s also National Cancer Preven- 3 cloves garlic, minced
tion Month, making it the perfect 4 tsp salt-free chili powder blend
time to educate clients regarding 11/2 tsp ground cumin
a cancer-protective diet. Cancer is 1 tsp smoked paprika
the No. 2 leading cause of death in 1/2 tsp dried oregano
1
the United States, but research- 1 15-oz can no-salt-added black beans, drained
ers estimate that between 30% education regarding appropriate and rinsed
and 50% of cancer cases are pre- portion sizes with food models, 1 15-oz can no-salt-added pinto beans, drained
ventable. As part of its cancer especially for meat and poultry, and rinsed
2
prevention recommendations, can be eye-opening for clients. 1 14.5-oz can no-salt-added diced tomatoes
the American Institute for Cancer Dietitians who develop reci- 1 8-oz can no-salt-added tomato sauce
Research recommends eating a pes or host cooking demonstra- 1/2 cup chopped walnuts
diet rich in whole grains, vegeta- tions or classes can show clients 1/2 tsp salt
bles, fruits, and beans. A predom- how to incorporate these guide- Hot sauce (optional)
inantly plant-based diet that’s lines in their meals. Examples Chopped fresh cilantro (optional)
rich in fiber and water also sup- could include creating a recipe for
ports another cancer prevention a blended burger wherein one-half Directions
recommendations, to maintain a of the meat is replaced with mush- 1. Preheat oven to 375˚ F. Pierce both squashes sev-
healthy weight. rooms; this same substitution can eral times with a sharp knife. Microwave each squash
The Institute’s New American be used in other recipes such as on high power for 2 minutes. Cut each squash in half
Plate is a visual tool for helping meatloaf. Try making a Bolognese lengthwise, and remove seeds with a spoon. Place
clients transition to a diet rich sauce with veggies and lentils to squash halves, cut sides down, in a large baking
in plant foods. At each meal, introduce clients to an easy-to- dish; add 1/2 cup water to dish.
clients should be encouraged to cook pulse. Prepare a power bowl 2. Bake 40 minutes or until squashes are tender
fill two-thirds of their plate with with a whole grain, vegetables, when pierced with a fork. Let stand 10 minutes. Use
plant foods, including nonstarchy and a small serving of shredded a fork to scrape into spaghetti-like strands, leaving
vegetables, fruits, whole grains, chicken or flaked salmon. a 3/4-inch shell. Place spaghetti squash strands on a
and beans or lentils, and limit This hearty meatless chili served clean towel, and squeeze out excess moisture.
animal-based proteins to one- in a spaghetti squash boat is full of 3. While squash bakes, heat oil in a pot over medium
third of the plate or less. This flavor and nutrient-rich vegetables heat. Add onion, carrot, celery, and bell pepper,
realistic approach can be used to and beans without any meat. and sauté 5 minutes or until vegetables are tender.
empower clients to make gradual Add garlic, chili powder, cumin, paprika, and oreg-
transitions for lasting lifestyle Jessica Ivey, RDN, LDN, is a dietitian ano, and sauté 1 minute or until fragrant. Add beans,
changes. For example, a client and chef with a passion for teaching tomatoes, tomato sauce, walnuts, 1/2 cup water, and
who typically eats a large portion people to eat healthfully for a salt to vegetable mixture in pot. Bring to a boil.
of beef or pork at dinner nightly happy and delicious life. Ivey offers 4. Reduce heat and simmer 30 to 40 minutes,
can be encouraged to reduce their approachable healthful living tips, or until spaghetti squash is ready. Stir spaghetti
portion of meat while increasing from fast recipes to meal prep guides squash into chili, and spoon evenly into spaghetti
their portions of nonstarchy and ways to enjoy exercise, on her squash shells. Sprinkle with hot sauce and cilantro,
vegetables and whole grains. Basic website, JessicaIveyRDN.com. if desired.

Nutrient Analysis per serving
For references, view this article on our Calories: 330; Total fat: 13 g; Sat fat: 1.5 g; Sodium: 370 mg;
website at www.TodaysDietitian.com. Total carbohydrate: 44 g; Dietary fiber: 14 g; Sugars: 11 g;
Protein: 13 g

66 TODAY’S DIETITIAN • FEBRUARY 2020