Recipes for health and wellness: trout and lentil salad

Trout  

Trout is a type of fish rich in omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties, possibly beneficial for conditions such as osteoarthritis and Inflammatory Bowel Disease, among others. (1-3) Eating fish several times a week also aligns with The Mediterranean Diet (TMD), a diet which is often recommended for its potential to improve cardiovascular outcomes and lower cancer risk. (4,5) Fish is also an excellent source of protein, which is essential for maintaining muscle mass and overall health during and after cancer treatment. (6) 

Lentils 

Lentils are a powerhouse of nutrients, providing an excellent plant-based source of protein, as well as fibre and essential minerals like iron and magnesium. The fibre content in lentils is a particular highlight; fibre aids digestion and can help lower the risk of colorectal cancer by promoting regular bowel movements and reducing inflammation in the gut. (7) Consuming fibre has been inversely associated with risk of certain cancers such as lung (8) and colorectal cancer. (8,9)

Spinach 

Spinach is a leafy green vegetable high in vitamins A, vitamin K, antioxidants, as well as folate and fibre. We already discussed the benefits of fibre, but antioxidants also play a big role in protecting our health. Antioxidants help neutralize harmful free radicals in the body and play a crucial role in cancer prevention by protecting cells from damage that could lead to cancer development. 

Although there is no “anti-cancer” diet, there are certain nutrients and dietary patterns associated with cancer risk. Here is a summary of strategies to aim for: 

• Fruit and vegetable consumption: ideally at least 5 servings a day 

• Higher intake of dietary fibre: aim for 25-35 grams a day. Sources of dietary fibre include whole grains, legumes (chickpeas, lentils, beans, peas), oatmeal and quinoa, among many others 

• Limiting fast food and ultra-processed foods 

• Limiting red meat intake: red meats are considered a class 2A carcinogen by the World Health Organization, meaning there is some evidence showing an association between eating red meat and developing cancer. Ideally, aim for a maximum of 2 servings (~18 ounces) a week. Red meat includes beef, mutton, lamb, veal, and pork 

• Avoiding processed meats: processed meats are considered a class 1 carcinogen by the World Health Organization, meaning there is sufficient evidence, or convincing evidence, that these cause cancer—colorectal cancer in particular. Examples of processed meat include luncheon/deli meats, pepperoni, sausages, hot dogs, and bacon. 

• Avoiding over-eating, which can lead to excess fat gain, a risk factor for cancer 

This trout and lentil recipe aligns well with these guidelines – it contains fish, counts towards your daily fibre intake, contains no fast food, ultra processed food, red or processed meats, and contains more than 1 serving of vegetables!  

Did you know? 

One of the trials we are currently running at the Patterson Institute for Integrative Oncology Research called the “POISE” trial involves naturopathic doctors providing care to patients with thoracic cancers before and after surgery. Naturopathic care heavily involves nutritional guidance, and in this study, we have aligned nutrition recommendations with a modified Mediterranean Diet, with an emphasis on protein. 

If you aren’t familiar with the Mediterranean Diet already, you can read more about it from this article published by Harvard Health. 

Other resources: 

• World Cancer Research Fund (WCRF) recipe database: https://www.wcrf-uk.org/healthy-eating/recipes/

• A practical guide to the Mediterranean Diet: https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194