Fiber Up For Your Colon!

unnamed(14)March is Colorectal Cancer Awareness Month and it brings with it a chance to increase disease awareness, education and support for one of the most deadly, yet most preventable, cancers in the U.S.

Colon cancer is the second leading cause of cancer death in men and women in the US. It affects approximately 150,000 people a year, one third of which will die of the disease. At least 85% of colorectal cancers are sporadic, that is, occurring in an individual without a family history of colon cancer, and the risk of colon cancer increases with every decade of life.

Colorectal cancer remains one of the most preventable diseases in the U.S. Thanks to widespread use of colonoscopies, the incidence and mortality rates of this disease are decreasing. Colorectal Cancer Awareness Month provides the chance to break down barriers and open the door to communication about a highly preventable, treatable, and beatable disease. So, start the conversation, spread the word, wear a blue ribbon, support awareness, and schedule a colonoscopy for you and those you love.

Remember that most colon cancers can be prevented with screening and the best screening method is the colonoscopy. Tobacco in any form and in any amount can increase the risk of polyp formation and development of colon cancer. Daily exercise and maintaining an ideal weight will independently and collectively decrease cancer risk.

Eating a healthy diet rich in fruits, vegetables, whole grains, and legumes, and limiting fat intake can reduce the risk of colon cancer. Try this fiber-rich recipe for your colon’s health.

Squash, Chickpea, and Red Lentil Stew


Try this delicious North African-based stew packed with 11g of fiber, and which combines hearty legumes, winter vegetables, fiber-rich peanuts, and flavorful ginger for a warming one pot meal you can eat any day of the week. Try it with brown rice or steamed spinach for added fiber.

* 3/4 cup(s) beans, garbanzo, dried
* 2 1/2 pounds squash peeled, seeded and cut into 1-inch cubes
* 2 large carrot(s) peeled and cut into 1/2-inch pieces
* 1 large onion(s) chopped
* 1 cup(s) lentils, red
* 4 cup(s) broth, vegetable
* 2 tablespoon tomato paste
* 1 tablespoon ginger, fresh peeled, minced
* 1 1/2 teaspoon cumin, ground
* 1 teaspoon salt
* 1/4 teaspoon saffron
* 1/4 teaspoon freshly ground black pepper
* 1/4 cup(s) lime juice
* 1/2 cup(s) nuts, peanuts, unsalted roasted, chopped
* 1/4 cup(s) cilantro, fresh packed, chopped

1. Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.

2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.

3. Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.

4. Stir in lime juice. Serve sprinkled with peanuts and cilantro.

Nutrition details per serving

Calories 294, Fat 7g, Cholesterol -, Sodium 578mg, Saturated Fat 1g, Protein 14g, Fiber 11g, Carbohydrates 48g

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