Reduce Colon Cancer Risk 65 Percent with This Meal

You could drop your risk of colon cancer by as much as 65 percent with this simple and delicious diet switch. Trade that meat-and-potato kabob for a fish-and-vegetable one.

That's right. As you wait breathlessly for spring to turn to summer, start planning your barbecues now. And plan on making fish and vegetables -- and, what the heck, a little fruit, too -- the mainstays of your hot-coal-fired meals. 

Cancer-Countering Diet
A diet that's bursting with fruit, vegetables, whole-grains, and healthy protein choices like fish rather than meat is smart for a variety of health reasons. But it appears that the good things in this diet -- like fiber, antioxidants, vitamins, and minerals -- may work synergistically to keep the colon healthy and free of cancer. For good measure, add beans and low-fat dairy -- two more diet choices that appear to be an important part of a healthy-colon diet.

Deprive Me Not
On the other hand, trans and saturated fats -- and other potentially harmful compounds in meat -- may promote inflammation in the colon and set the stage for polyps and cancer down the line. So find creative ways to cook with less meat, and use healthier protein alternatives, such as beans, fish, and tofu. With a little practice, you'll quickly learn to love the taste of healthier foods. Especially if you start with some of these delicious approaches to colon-nurturing eating choices:

• Here's a meat substitute that can also help you shed pounds.

Here's a simple way to slash major calories from some of your favorite comfort foods -- and you won't miss a thing.

When you're making lasagna, sloppy joes, chili, and other ground beef dishes, use chopped mushrooms instead of meat. If you're like the people in a recent study, you'll naturally eat about 420 fewer calories with these mushroom-enriched meals. 

The Other Red Meat
People in the study also said the mushroom makeovers tasted just as good and kept them feeling full just as long as the beef versions did. And not only did the mushroom-based dishes mean a lower-calorie meal, but the mushroom eaters also ate fewer calories and less fat throughout the day than the beef eaters did. 

Savory Substitutions
Switching beef for mushrooms is just one way to cut calories and fat. 

Check out this fruit that calms colon inflammation and squashes cancer risk.

Help keep your colon healthy and happy with a bowlful of these: blueberries.

Research shows that there's something in these blue beauties that seems to quell the kind of gastrointestinal (GI) tract inflammation that's associated with colon disease.

A Real Colon Cooler
Because of the positive impact that the blueberry hulls had on colon tissue in a small animal study, researchers suspect that the berries could affect colon health favorably, reducing the risk of diseases that are characterized by inflammation, such as ulcerative colitis. Inflammation-induced damage to epithelial cells lining the GI tract is a leading cause of ulcerative colitis. Still, more research will be needed in humans to confirm the blueberry findings.

Be a Pro with Berries
Interestingly, the blueberries' soothing effects seemed to be magnified by probiotics (think yogurt). So if you're a fruit-and-yogurt nut, you may be on to something. Rye bran with probiotics seemed to help calm gut inflammation as well. But here are a few tried-and-true strategies for protecting your colon:

• Cut back. On red meat, that is.
• Get moving. A sedentary lifestyle may increase colon cancer risk.
• Quit smoking. Kicking the habit protects both your colon and your lungs.

You won't miss meat if you try this Fennel-Crusted Salmon on White Beans recipe.

WHAT’S FOR DINNER?!

Fennel-Crusted Salmon on White Beans

Delicious warm white beans and fennel are topped with succulent fennel-seed-crusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.

Prep Time:35 minutes

Ready in:40 minutes

Yield:6 servings

INGREDIENTS

5 teaspoons extra-virgin olive oil , divided 

1 bulb fennel , halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds 

2 15-ounce cans white beans , rinsed 

2 medium tomatoes , diced 

1/3 cup white wine 

1 tablespoon Dijon mustard 

1/2 teaspoon freshly ground pepper , divided 

1 tablespoon fennel seeds 

1 pound salmon fillet , skin removed (see Tip), cut into 2 portions

Directions

1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.
2. Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
3. Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture.

Tip: To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either.
Health Advantages: low calorie, high fiber, low sat fat, low cholesterol, low sodium, high potassium, heart healthy, diabetes appropriate, healthy weight.

Nutrition Information
Servings Per Recipe: 6
	Amount Per serving
	Calories:	306 cal					Carbohydrate Servings:	1
	Carbohydrates:	29 g		Dietary Fiber:	9 g		Cholesterol:	45 mg
	Fat:	13 g		Sodium:	467 mg		Saturated Fat:	2 g
	Protein:	25 g		Potassium:	1019 mg		Monounsaturated Fat:	6 g
	Nutrition Bonus:	Folate (39% daily value), Fiber (36% dv), Potassium (29% dv), Vitamin C (25% dv), Iron (15% dv), Omega-3s.
	Exchanges:	1.5 starch, 1 vegetable, 3 lean meat, 1 fat