You are what you eat!
Diet is the number one way to affect your health on a day-to-day basis, as well as for the prevention of chronic disease. Here is a small menu of some great recipes for breast cancer prevention. Enjoy!
Breast Cancer Prevention Dinner Menu
Grilled Salmon ala Ferullo (paleo/glutenfree)
Roasted Cauliflower (vegan/paleo)
Apple Blueberry Ginger Crisp (Paleo/vegan options)
Salmon ala Ferullo (Gluten Free)
- 1 1/2 cups diced tomatoes
- 6 tablespoons extra virgin olive oil
- 15 olives (kalamata preferred)
- 2 cups of cremini mushrooms
- 1/2 cup fresh basil (chopped)
- 3 tablespoons drained capers
- 2 large garlic cloves, minced
- 1 shallot, finely chopped
- 6 6-ounce salmon fillets
- salt and pepper to taste
Sauté in pan with water, garlic, shallots, mushrooms and olives until brown. Then add basil, olive oil and let cook for 2 minutes. Add salmon with skin down on the pan. Cover salmon with tomatoes, salt pepper and capers. Let cook for 20 minutes on low-medium heat or until the top of the salmon is cooked. Drizzle additional olive oil over once done to taste and enjoy!
Eating salmon weekly or taking fish-oil supplements for at least 10 years can shrink your risk of ductal carcinoma, the most common type of breast cancer, according to a study in Cancer Epidemiology, Biomarkers & Prevention. It’s thought that the omega-3 fats in fish oil reduce inflammation, which may contribute to breast cancer. Research has found that olive oil’s antioxidants and oleic acid, a mono-unsaturated fat, quelled growth of malignant cells.
Cauliflower: (Vegan, Gluten Free)
- 1 large head of cauliflower, florets cut into 1-2 inch pieces
- 4 tablespoons olive oil
- 3 tablespoons lemon juice
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 3 garlic cloves, minced
- 1 teaspoon fresh rosemary, finely chopped
- 2 teaspoons fresh thyme, finely chopped
- Preheat oven to 450 degrees.
- Combine cauliflower, garlic, olive oil, lemon juice, salt and pepper and half of the herbs; place on a large shallow roasting pan or a cookie sheet lined with aluminum foil. Roast for 20 to 25 minutes, until tender and lightly browned, stirring occasionally so cauliflower is evenly cooked.
- Sprinkle cauliflower with the other half of the herbs, then roast for five more minutes.
Cauliflower is an excellent source of vitamin C, and a good source of folate and manganese. One cup of cooked cauliflower provides 73% of the daily value for vitamin C, 13.6% of the daily value for folate, and 8% of the daily value for manganese. Cauliflower also contains phytonutrients and antioxidants, including beta-carotene and quercetin.
Apple Blueberry Ginger Crisp (Gluten Free, Vegan optional)
- 2 cups blueberries, fresh or frozen
- 3 apples
- 1 tablespoon lemon juice
- 2 teaspoon cinnamon
- 1 cup of coconut sugar or stevia or maple syrup
- 1/2 cup almond flour
- 1/2 cup sliced almonds
- 1 tsp of ground flax seed
- 3/4 teaspoon pumpkin pie spice
- 1/2 teaspoon ground ginger
- 1/2 cup butter or coconut oil, cold
- Preheat oven to 375 degrees.
- Peel and dice the apples into 1/2″ cubes. Place them in a medium bowl and toss with lemon juice. And half cup of sugar.
- Add the blueberries and fold until combined.
- Pour into a pie dish or 8 X 8 baking dish. Sprinkle with 1 tsp of cinnamon and pumpkin pie spice.
- In a small bowl mix ½ cup of sugar, flax seed, almond flour, cinnamon, and ginger. Chop up the butter into small cubes or blend in the coconut oil and mix all with a fork until the mixture resembles crumbles.
- Spread the crumble topping on top of the fruit. Place in the oven and bake for 30 minutes or until the top is browned and the filling is bubbly.
Apples have been shown to cause apoptosis in malignant cells. Blueberries rank among the highest of all fruits and vegetables in the capacity to destroy free radicals. Blueberries contain caffeic acid, catechin, chlorogenic acid, epicatechin, ferulic acid, gallic acid, kaempferol, myricetin, naringenin, p-coumaric acid, p-hydroxybenzoic acid, pterostilbene, resveratrol, quercetin, and ursolic acid, most of which have been reported to have anti-cancer properties.
Flaxseed is a good dietary source of vitamin E, phosphorus, manganese, magnesium, folate, copper and zinc. Flaxseed is the richest known source of plant lignans. Flaxseed also contains high levels of the omega-3 fatty acid, alpha-linolenic acid and is a good source of melatonin, both of which have been shown to confer protection against breast cancer.
Do keep in mind that these are just some great recipes for breast cancer prevention, and in no way are they an end-all savior to prevent breast cancer.