Recipes to Fight Breast Cancer

Changing your diet can be a surprisingly effective way to help prevent or reduce your risk for breast cancer. According to the American Institute of Cancer Research, 40% of breast cancer cases can be reduced with dietary modification.

This recipe is a great way to get even more fiber into your diet. The cinnamon, orange peel and chia all contain fiber, which sticks to free estrogens in the gut, and sweeps them out. When less estrogen is absorbed, you end up exposed to lower amounts of the hormone, which in turn lowers your risk of breast cancer.

Add this healthy mix to your morning oatmeal! Fruit, such as pears and berries, will also add extra fiber to your diet.

Healthy Breast Mix for Breakfast

1.     Ingredients :

Ceylon cinnamon
Dried granulated orange peel
Ground white chia

Directions:
Combine equal parts ceylon cinnamon, dried granulated orange peel and ground white chia in a shaker.

Sprinkle over morning oatmeal for extra fiber and enjoy!



2.     This recipe includes broccoli sprouts, which contain sulforaphane-rich plant compounds that protect cells from damage. Other foods containing sulforaphane include cabbage, arugula, cauliflower and Brussels sprouts.

Minimal Mercury Tuna Salad

Ingredients
2 cans low-mercury tuna
1 tbsp canola or olive oil-based mayonnaise
3 tbsp broccoli sprouts
1-2 tbsp lemon juice

Directions
Place tuna in a bowl. Add mayonnaise, and mix well until you achieve a very fine texture.

Pour in chopped broccoli sprouts and lemon juice. Mix contents once more and enjoy!

3.     The spinach in this recipe is just one food that contains cancer-combating folate. Eggs, oranges and asparagus are also members of this potent food group.

Hearty Lentil and Veggie Soup  

Ingredients 

1 onion

3 tbsp of olive oil

2 carrots

2 stalks celery

2 cloves garlic

1 bay leaf

2 large fresh tomatoes

2 cups dry lentils

8 cups low-sodium vegetable broth

1/2 cup spinach

1/4 tsp ground tumeric

1/8 tsp ground black pepper

Directions

Place large pot with olive oil over medium heat. Chop onions, carrots and celery and add to pot.

Cook and stir until onion is tender. Mince garlic and pour into soup. Add bay leaf, and cook for 2 minutes.

Stir in lentils, water and diced tomatoes, and bring to a boil.

Reduce heat, and simmer for at least 1 hour. Then, rinse and thinly slice spinach and stir into pot until cooked. Season soup with turmeric and black pepper for flavor, and serve!

4.     Tomatoes are a great way to add lycopene to any meal. Cooking tomatoes releases the lycopene from the fibers of the tomato, making it easier for your body to absorb it. Lycopene has been shown to prevent cancer, and can also be found in other red fruits and vegetables, such as red carrots, watermelons and papayas. 

Fast, Cheap ’n Easy Sprouted Lentils

Ingredients

2 cups sprouted lentils

6 cups water or low-sodium broth

1 fresh tomato

Directions

In a pot, add sprouted lentils to boiling water or broth and cook for 5 minutes.

Turn off heat. Dice tomato and add into pot. Cover with lid and let sit for 2 minutes. 

Drain excess broth if not wanted and feel free to add fresh cut herbs to taste.

Recipes courtesy of Rachel Beller MS, RD, Founder of the Beller Nutritional Institute.