Cancer Palate- Brown Rice Pilaf with Sage, Walnuts and Dried Fruit Recipe

This recipe for Brown Rice Pilaf with Sage, Walnuts and Dried Fruit includes several ingredients with demonstrated health benefits.  For example: (i) Brown rice is high in fiber, which can help regulate your digestive and excretory systems, perhaps lessening difficult side effects of your treatment.  It also contain other nutrients, such as selenium, which may boost immune function and provide antioxidant benefits.  In addition, it helps regulate insulin production which, if improperly regulated, has been shown to “rev up” cell (including cancer cell) growth.  It also can provide an important source of protein that may be easier to tolerate than animal-based proteins; (ii) Walnuts are high in vitamins, flavonoids and omega-3 fatty acids.  Animal and laboratory studies suggest that consuming foods that are high in omega-3 fatty acids may help reduce inflammation and the risk of metastasis (the spread of cancer) from one site in the body to others, and slow tumor growth.  Flavanoids have been shown to protect cell structure and reduce inflammation, which some studies have linked to the initiation and/or progression of cancer; (iii) Apricots and raisins also are high in fiber and can help regulate the excretory process and, along with the sage, just add a great flavor and aroma to your palate at a time when enjoying food may be a challenge.  Enjoy!

 

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

  • 1 medium onion, chopped
  • 1 medium stalk celery, ends trimmed and chopped
  • 2 cups uncooked brown rice
  • 2 1/2 cups water
  • 2 cups fat-free, reduced-sodium chicken or vegetable broth
  • 1/4 cup dark raisins
  • 1/4 cup chopped dried apricots
  • 1/4 cup chopped walnuts (optional)
  • 1 tsp. dried sage
  • 2 Tbsp. chopped fresh sage
Spray large skillet with canola oil cooking spray.  Heat skillet over medium heat.  Saute onion and celery until tender, about 5 minutes.  Add brown rice, and saute for 5 minutes.  Add water, broth, raisins and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes. Stir in walnuts if desired, sage, salt and pepper. Transfer to serving dish. Garnish with fresh sage and serve immediately.

 

Makes 8 servings.

 

Per serving: 213 calories, 1 g total fat (<1 g saturated fat), 45 g carbohydrates, 5 g protein, 4 g dietary fiber, 150 mg sodium.
Reprinted with permission from the American Institute for Cancer Research.
This recipe, and other healthy recipes to enjoy during your treatment and beyond, can be found at:

 

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