New Year, new stew

09 January 2018

Did you know that eating red and processed meats increases your risk of colorectal cancer? Red meats are beef, pork, lamb and goat; processed meats include ham, bacon, salami, hot dogs and sausages. 

Try limiting red meat to 3 servings per week or replacing half the meat quantity in chili or stew with legumes like kidney beans or chickpeas. Instead of eating processed meat every day, try saving for special occasions only – like eating ham on holidays or having a hot dog at a baseball game. And try to eat vegetarian one day per week.

Read more about eating well here and try this tasty recipe.

Bean, Sweet Potato and Garlic Stew

This is a quick weeknight meal that is perfect for a cold winter’s night. Serve it up with a crisp salad for a delicious family meal.

Yield: 4 Servings       Prep Time: 15 Minutes         Cook Time: 25 Minutes 

INSTRUCTIONS:

1. In a large non-stick skillet heat oil over medium heat. Cook, onion, celery, garlic and thyme for about 5 minutes or until softened. Add sweet potato and vegetable broth; simmer, covered for 10 minutes. Add beans and spinach; return to the boil, uncovered and cook for about 5 minutes or until potato is tender.
2. Whisk together water, cornstarch, salt and pepper. Stir into skillet and simmer for about 2 minutes or until thickened slightly.
3. Serve and enjoy!

This recipe is courtesy of Half Your Plate, a healthy living initiative that empowers Canadians of all ages to eat more vegetables and fruit.