Research has shown that certain healthy foods can make a big difference in reducing cancer risks over a person’s lifetime.
For Breast Cancer Awareness Month, registered dietitian Rachel Beller joined “Good Morning America” to share the benefits of certain foods that may help reduce cancer risk in general, including breast cancer.
While no foods can prevent or cure cancer, organizations including the American Cancer Society have linked some foods to risk reduction.
Beller explained that antioxidant-rich foods can have anti-inflammatory effects that can be incorporated into a healthy diet, revealing secret, powerful foods that are delicious, nutritious and convenient.
While it’s not one meal and done, Beller said, eating consistently right over many years leads to real health benefits.
Beller also shared some small adjustments people can make in their daily diets with a few breakfast and snack recipes, below.
Breakfast power food
Whole roasted 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 two tablespoons.
Flaxseed is the largest source of lignans, a type of phytoestrogens with researched health benefits, including a reduced risk of breast cancer.
Chia seeds are also beneficial with 5 grams of fiber per tablespoon.
Beller explained that all three seeds are rich in “good omega-3 fats, fiber and anti-inflammatory properties.”
Power failure with multiple seeds 3 cups frozen blueberries
3 tablespoons lemon juice
2 tablespoons date or maple syrup
2 tablespoons whole ground hemp seeds
1 tablespoon ground flaxseed
1 tablespoon chia seeds
In a small saucepan over medium heat, add the berries, lemon juice, and syrup (if using). Once the berries begin to release their juices, simmer the mixture for about 15 minutes until the berries begin to break down.
Stir in the multi-seed power mix (whole hemp, ground flaxseed, chia seeds) and simmer for about 5-10 minutes more until the berry mixture begins to thicken. Remove from heat and let cool. The jam will continue to thicken as 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 the jam on crackers or grain-free bread with nut butter to give your snacks an extra boost of power.
Herbs for lunch and dinner
Boost the antioxidant and anti-inflammatory properties of your next lunch or dinner with herbs most people have in their pantry.
In addition to flavor, Beller explained that herbs can dramatically boost a meal’s antioxidant and anti-inflammatory properties to help overall health.
But it’s not just about one meal, consistency will help the cumulative effects of antioxidant and anti-inflammatory herbs in meals over time, which Beller says can be important when it comes to long-term health.
Creamy Golden Tahini With Cauliflower And Crispy Chickpeas
This savory sauce can be used to cover cooked meals or chilled for a salad dressing. The two spice blends are universal in taste and an easy way to increase the nutritional value of a meal.
Ingredients1/2 cup raw tahini, sesame paste (rich in lignans)1/2 cup water1/4 cup lemon juice1 tablespoon vegitude power blend (garlic powder, onion powder, turmeric, black pepper, dried parsley)1/4 teaspoon sea salt, to taste
Place all ingredients in a blender. Blend for 10 seconds. Taste and season with salt to taste. If the mixture seems too thick, slowly add more water and blend again until it reaches the desired consistency.
Cauliflower and crispy chickpeas 4 cups cauliflower florets (top antioxidant-rich cruciferous vegetable) 1 1/2 cups chickpeas (vegetable protein, rich in protective phytochemicals and fiber)2 tablespoons olive oil1 tablespoon all-savory spice mixture (paprika, garlic, turmeric, cumin, black pepper, and cayenne pepper)
Preheat the oven to 400 degrees. Place the cauliflower and chickpeas on a baking tray lined with baking paper. Drizzle the oil and spices and mix well to coat the cauliflower and chickpeas. Bake for about 30 minutes.
Remove from the oven. Drizzle with golden tahini sauce.
Healthier dessert with cocoa and turmeric
Cocoa, Beller said, is packed with two nutrients that have anti-inflammatory properties: quercetin and polyphenols.
Chocolate fix cookies
Ingredients3/4 cup almond flour1/3 cup cocoa powder3 1/2 tablespoons coconut palm sugar3/4 teaspoon baking powder1 tablespoon Golden Breakfast Spice Blend (see Beller’s website to buy)1/4 cup plant-based milk (any variety)2 tablespoons dark chocolate chips (and/or chia seeds, almonds)
Heat the oven to 350 F. Line a baking sheet with parchment paper.
In a large bowl, combine the flour, cocoa powder, Golden Blend, sugar, baking soda, and plant-based milk until all ingredients are combined.
With clean hands, roll about 1 tablespoon of the batter into balls and place on the baking tray. Leave about 2 inches between each cookie.
Flatten each ball and form cookies into circles. Feel free to garnish with some dark chocolate chips or slivered almonds.
Bake for about 15 minutes. Remove from oven, let cool and enjoy!
Snack healthy with horseradish
The underrated spicy cruciferous root vegetable is considered a top food, Beller said, explaining that it contains an antioxidant and anti-inflammatory compound called sinigrin.