Research has shown that certain healthy foods can help make a big difference in reducing cancer risk over a person’s lifetime.
In Breast Cancer Awareness Month, registered dietitian Rachel Beller joined Good Morning America to share the benefits of certain foods that can help reduce the risk of cancer in general, including breast cancer.
While no food alone can prevent or treat cancer, organizations including the American Cancer Society have linked some foods to reduced risk.
Beller explained that foods rich in antioxidants that may have anti-inflammatory effects can be incorporated into a healthy diet and reveal delicious, nutrient-dense and convenient foods.
Although it’s not a single meal and it’s done, Beller said, eating well consistently over many years leads to real health benefits.
Bailer also shared some small tweaks people can make in their daily diets with some of the breakfast and snack recipes below.
Whole hemp seeds are crunchy with a nutty flavor, plus they’re high in fiber and protein with 4.5 grams of fiber and 4 grams of protein per 2 tablespoons.
Flaxseeds are the number one source of lignan, a type of phytoestrogen with well-studied health benefits that have included a reduced risk of breast cancer.
Chia seeds are also beneficial, with 5 grams of fiber per tablespoon.
Beller explained that the three seeds are rich in “good-for-you omega-3 fats, fiber and anti-inflammatory properties.”
Multiseed Energy Jam 3 cups of frozen blueberries
3 tablespoons lemon juice
2 tablespoons date or maple syrup
2 tablespoons ground hemp seeds
1 tablespoon ground flaxseed
1 tablespoon of chia seeds
In a small saucepan over medium heat, add the berries, lemon juice, and syrup (if using). Once the berries start releasing their juice, allow the mixture to simmer for about 15 minutes until the berries begin to break up.
Stir in multi-seed energy mix (whole hemp, ground flaxseed, chia seeds) and simmer for another 5-10 minutes until berry mixture begins to thicken. We remove from the fire and let it cool. The jam will continue to thicken when it cools.
Note: You can use this jam as a topping on oatmeal or stir it into yogurt. But it’s not just for breakfast – spread jam on crackers or grain-free bread with nut butter to give your snacks an extra boost.
Seasoning for lunch and dinner
Take advantage of the antioxidant and anti-inflammatory properties of your next lunch or dinner with the spice most people have in their pantry.
In addition to flavor, Beller explained, the seasoning can greatly enhance the antioxidant and anti-inflammatory properties of a meal to aid overall health.
But it’s not just about one meal, the consistency will help with the cumulative effects of antioxidants and anti-inflammatory spices in meals over time, which Bailer said can be important when it comes to long-term health.
Creamy golden tahini with cauliflower and crunchy chickpeas
This delicious sauce can be used to prepare cooked meals or refrigerated to season salads. The spice blend is a universal taste and an easy way to improve the nutritional value of a meal.
Ingredients1/2 cup raw tahini tahini paste (rich in crusts)1/2 cup water1/4 cup lemon juice1 tablespoon vegetable mix (garlic powder, onion powder, turmeric, black pepper, dried parsley)1/4 teaspoon sea salt to taste
Put all ingredients in the blender. Mix for 10 seconds. Taste and season with salt to taste. If the mixture seems too thick, add more water slowly and mix again until it reaches the desired consistency.
Cauliflower and chickpeas crunchy 4 cups of cauliflower florets (a cruciferous vegetable rich in antioxidants) 1 1/2 cups of chickpeas (plant protein, rich in protective phytochemicals and fiber)2 tablespoons olive oil1 tablespoon of delicious spice mix (paprika, garlic, turmeric, cumin, black pepper, cayenne)
Preheat the oven to 400 degrees. Place the cauliflower and chickpeas on a baking tray lined with foil. Drizzle with oil and spices and mix well to coat the cauliflower and chickpeas. Bake for 30 minutes.
We take it out of the oven. Sprinkle with golden tahini sauce.
Healthy dessert with cocoa and turmeric
Cocoa is packed with two nutrients that contain anti-inflammatory properties: quercetin and polyphenols, Beller said.
Ingredients3/4 cup almond flour1/3 cup cocoa powder3 1/2 tablespoons coconut sugar3/4 teaspoon baking powder1 tablespoon golden breakfast seasoning mix (see Peeler’s website to buy)1/4 cup plant-based milk (any kind)2 tablespoons dark chocolate chips (and/or chia seeds and almonds)
Preheat the oven to 350 degrees Fahrenheit, and place a baking sheet on an oven tray.
In a large bowl, mix flour, cocoa powder, golden mixture, sugar, baking powder, and plant milk until all ingredients are combined.
Using clean hands, roll about 1 tablespoon of the mixture into balls and place them on the baking tray. Leave about 2 inches between each cookie.
Roll out each ball and shape cookies into circles. Feel free to add some dark chocolate chips or sliced almonds.
Bake for 15 minutes. Remove from the oven, cool and enjoy!
Have a healthy snack with radish
The under-appreciated spicy cruciferous root vegetable is considered a top-notch food, Beller said, explaining that it contains an antioxidant and anti-inflammatory called synegrine.