Senior students in Lipscomb University’s Didactic Program in Dietetics contribute blogs to PearlPoint’s Pearls of Wisdom. View all student blogs here.
From the moment we could eat solid foods, we’ve been told to eat fruits and vegetables. But did you know that it’s even more imperative for cancer patients? According to the American Cancer Society, a diet full of plant foods is recommended for individuals fighting cancer. Fruits and vegetables are high in phytochemicals which have been linked to reducing inflammation, slowing cancer cell growth, and strengthening the immune system. Cancer is an inflammatory disease that the body needs strength to fight. Diversifying your intake of different colored produce is a great way to reap the rewards of each different phytochemical. That’s where the term “eat the rainbow” comes from. Each phytochemical is characterized by a different color, which is why it’s important to eat a rainbow of colors. This recipe includes a variety of vegetables as well as rice and beans to create a delicious meal packed full of phytochemicals.
Rainbow Veggie Bowl
- 1/2 cup cooked brown rice
- 1/2 cup canned black beans
- 1/2 head kale (fresh)
- 2 Tbs. olive oil
- 2 cloves minced garlic
- 1 cup frozen mixed vegetables
- 1 sweet potato
Wash the sweet potato and use a fork to poke holes in it. Wrap the potato in a damp paper towel and place on a microwave-safe plate, and microwave for 8-10 minutes or until soft.
While the potato is cooking, pour 2 tablespoons of olive oil and minced garlic in a pan on the stove and sauté until raw smell goes away. Add the fresh kale and sauté until tender.
Cook the frozen mixed vegetable according to the instructions on the package.
Add 1/2 cup of cooked brown rice and 1/2 cup of black beans in a microwave-safe bowl and heat in the microwave -2 minutes or until warm.
Assemble the bowl with beans, rice, vegetables, kale and sweet potato.
Enjoy your nutritious, delicious bowl! Add soy sauce, coconut aminos, or whatever sauce you please.
Rachel Kenagy, Student in the Lipscomb University Didactic Program in Dietetics