When the American Cancer Society asked me to contribute a recipe for A Healthier Holiday Table, I was honored.  After watching my aunt lose her life to cancer, it became my goal to educate myself and others about ways to live in a word without cancer and ultimately celebrate more birthdays.

Here are a few easy steps to reduce your risk so that you and your loved can celebrate more birthdays together:

• Maintaining a healthy weight can reduce your risk of many types of cancer. Here are ideas on how to eat healthy and get active.
• Did you know that eating lots of fruits and vegetables can help reduce your cancer risk? The American Cancer Society recommends eating at least 2½ cups of vegetables and fruits each day. Here are two resources filled with ideas for upping your fruit and vegetable consumption through the day.
• Choose whole grains instead of refined grain products. Here are some innovative ways to add more vegetables, fruits, and whole grains to your day while watching your refined carbohydrates, sugar, and fat intake.
• Limit how much processed meat and red meat you eat. Some studies have linked eating large amounts of processed meat to increased risk of colorectal and stomach cancers.
• Drink no more than 1 drink per day for women or 2 per day for men. Alcohol raises the risk of cancers of the mouth, pharynx (throat), larynx (voice box), esophagus, liver, breast, and the colon and rectum.
• Stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Keep these foods on hand for fast meals on busy nights.
• Did you know that being physically active can reduce your risk of several types of cancer, including breast, colon, endometrial, and prostate?  The Society recommends that adults get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week. Here are some tips to help you fit exercise into your busy schedule.

However, holiday office parties and last minute marathon shopping can often make it difficult to adhere to the previous checklist.  By preparing quick and easy healthy meals, you can maintain a healthier table during the holidays.

My Spinach Chicken Sausage Egg Cup recipe is perfect for potlucks and since these egg cups freeze nicely, they’re great for quick breakfasts on the go.  Simply store them in freezer-safe food storage bags and heat them up when you want a healthy breakfast bite in a pinch.

Spinach Chicken Sausage Egg Cups
Ingredients
2 slices whole grain bread
½ cup baby spinach
2 Tbsp reduced fat cheddar cheese
1 link al fresco Country Style Breakfast Chicken Sausage, quartered
2 large eggs
2 egg whites
1 Tbsp non-fat milk
Pinch cayenne pepper
Salt and pepper to taste

Directions
Preheat oven to 350 degrees.  Prepare a muffin tin with nonstick cooking spray.

Using a 2-inch cookie cutter, cut two circles in each slice of bread.  Lay one circle in each prepared muffin cup.

Lay one to two leaves of baby spinach on top on each bread circle.  Add a few pieces of sausage and a few sprinkles of cheddar cheese.

In a bowl, whisk together eggs, egg whites and skim milk.  Add cayenne, salt and pepper.  Pour a quarter of mixture into each muffin cup.  Bake for 20-25 minutes or until firm.  Serve with avocado slices and tomato.

Denise Mestanza-Taylor+