Avocado Smoothie

December 18, 2017

1 Serving || Estimated Preparation Time: 15 minutes

  Avocado Smoothie
      Nourish & Thrive
     
  
  
  Avocados are typically thought of as a savory ingredient, but they are truly nature’s shape shifters. Here, they’re a healthy fat source and the creamy base for a slightly sweet and impossibly velvety smoothie.  Avocados are technically a fruit, but with a truly unique nutrition profile; they’re packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. This smoothie will change the way you think of avocados forever. Go grab an extra-thick straw and enjoy!
  
  
  1 Serving
  1/2 hass avocado
  4 oz pear juice (coconut water or pineapple juice)
  4 oz filtered water
  6 ice cubes
  1 tsp vanilla extract
  sea salt

  Add all ingredients to a blender and puree until smooth
  If too thick, add more juice or water to adjust consistency
  

Avocados are typically thought of as a savory ingredient, but they are truly nature’s shape shifters. Here, they’re a healthy fat source and the creamy base for a slightly sweet and impossibly velvety smoothie. Avocados are technically a fruit, but with a truly unique nutrition profile; they’re packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. This smoothie will change the way you think of avocados forever. Go grab an extra-thick straw and enjoy!

Ingredients

(1/2) hass avocado
(3-4) oz pear juice (coconut water or pineapple juice would work as well!)
(3-4) oz filtered water
(6) ice cubes
(1) tsp vanilla extract
(1) small pinch of sea salt

Tools

Cutting board and knife
Countertop blender

Method

Add all ingredients to a blender and puree until smooth
If too thick, add more juice or water to adjust consistency

Adaptations

Pour into popsicle molds and try as a frozen pop treat!

Cancer Tips

The Australian Ovarian Cancer Study found a high intake of omega-6 fatty acids that came from avocados was associated with a modest decreased risk of ovarian cancer [More info]
It’s smooth and creamy, so suitable for managing side effects of treatment such as a tender mouth or nausea [More info]
Government Patient Education Guide [More info]
This is a great beverage if you need to increase your calories or fat content due to low appetite, but still a healthy addition to any diet in moderation.

Recipe adapted from Martha Stewart

Avocado Toast

December 17, 2017

1 Serving || Estimated Preparation Time: 10 minutes

  Avacado Toast
      Nourish & Thrive
     
  
  
      I love everything about avocado. They’re smooth and creamy, fatty (the good kind - monosaturated!), and packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. But in this case, I love how easy it is to make avocado toast. I eat this morning, noon, and night - when I’m low on time or energy, but need a big impact. There are endless adaptations, and since avocados are available many places all year round, it’s an option for all the seasons!
      
      
      1 Serving
     1/2 hass avacado
      1 pinch sea salt
      drizzle of extra virgin olive oil
  
  1 pinch red pepper flakes or a squeeze of lemon juice (optional)
  1 slice sprouted grain bread, toasted (I prefer Ezekiel 4:9 Bread)
  Mash the half an avocado, pinch of sea salt and about a teaspoon of extra virgin olive oil together in a small bowl with a fork
  Spread the avocado mixture on a piece of hearty toast
  Optional: Add a pinch of red pepper flakes if desired

This "recipe" isn't really a recipe at all, it's more of a reminder to use the incredible avocado in the form of the now seemingly ubiquitous "Avocado Toast". I love everything about avocados. They’re smooth and creamy, fatty (the good kind - monosaturated!), and packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. But in this case, I love how easy it is to make avocado toast. Eat this morning, noon, and night - when low on time or energy, but need a big impact. There are endless adaptations, and since avocados are available many places all year round, it’s an option for all the seasons!

Ingredients

(1/2) hass avocado
(1) hearty pinch sea salt
quick drizzle of extra virgin olive oil
A squeeze of lemon juice
(1) slice sprouted grain bread, toasted (I prefer Ezekiel 4:9 Bread)
(1) pinch red pepper flakes (optional)

Tools

knife with cutting board

Method

Mash the half an avocado, pinch of sea salt, about a teaspoon of extra virgin olive oil, and a squeeze of lemon juice together in a small bowl with a fork
Spread the avocado mixture on a piece of hearty toast
Optional: Add a pinch of red pepper flakes if desired

Adaptations

Add a poached omega-3 organic egg on top for a boost of protein and to take this from a snack to a meal!
Omit the red pepper flakes and lemon if you have a tender mouth
Spring: add thin slices of fresh radish and a crank of fresh black pepper
Summer: add thick slices of heirloom or local tomato and a touch more sea salt
Autumn/Winter: try thin slices of red onion and a drizzle of balsamic vinegar

Cancer Tips

The Australian Ovarian Cancer Study found a high intake of omega-6 fatty acids that came from avocados was associated with a modest decreased risk of ovarian cancer. [More info]
This recipe may be helpful in managing side effects of treatment such as nausea [More info}
This is a great snack or meal if you need to increase your calories or fat content due to low appetite, but still a healthy addition to any diet in moderation.

Blueberry Baseline Smoothie

December 10, 2017

1 Serving || Estimated Preparation Time: 10 minutes

  Blueberry Baseline Smoothie
      Nourish & Thrive
     
  
  
  Smoothies can have a bad rap, and for good reason. Some can be loaded with sugar and leave you feeling hungry just an hour later after you crash. Not here. This is what I consider the baseline smoothie. It’s filling and full of protein and healthy but crave-able fats that make this smoothie particularly sip worthy. Frozen banana makes for an extra creamy foundation, and deep blue blueberries lend a subtle sweetness and dynamite color. Add some vegan protein powder, and you have a meal that will stay with you long after it’s quickly disappeared from the glass. 
  
  
  1 Serving
  1/2 banana, frozen
  2/3 cup blueberries, frozen
  1-2 tablespoons of raw almond butter
  5 ice cubes
  3/4 cups almond milk
  1 pinch of sea salt
  1 scoop of vanilla vegan protein powder (optional)

  Add all ingredients to a blender and blend until smooth
  Add water or extra almond milk if it’s a bit too thick

Smoothies can have a bad rap, and for good reason. Some can be loaded with sugar and leave you feeling hungry just an hour later after you crash. Not here. This is what I consider the baseline smoothie. It’s filling and full of protein and healthy but crave-able fats that make this smoothie particularly sip worthy. Frozen banana makes for an extra creamy foundation, and deep blue blueberries lend a subtle sweetness and dynamite color. Add some vegan protein powder, and you have a meal that will stay with you long after it’s quickly disappeared from the glass.

Health Highlights

Blueberries are far and away one of the most powerful fruits; in studies, blueberries have been shown to prevent carcinogenesis by “inhibiting the production of pro-inflammatory molecules and products of oxidative stress such as DNA damage” (phew!). Basically, blueberries are bursting with anti-inflammatory and anti-cancer properties. Bananas are relatively high in sugar, but here, that is offset by the protein and the fats found in almond butter, and fiber in the blueberries. Ultimately, this smoothie is a balanced blend of vitamins, fiber, protein, and fats and can serve as a pleasant breakfast or hearty snack when hunger is evasive, or a tender mouth can only manage cool, soft foods.

Ingredients

(1/2) banana, frozen
(2/3) cup blueberries, frozen
(1-2) tablespoons of raw almond butter
(4-5) ice cubes
(3/4) cups almond milk
pinch of sea salt
(1) scoop of vanilla vegan protein powder (optional)

Tools

Counter top blender

Method

Add all ingredients to a blender and blend until smooth
Add water or extra almond milk if it’s a bit too thick

Adaptations

Try adding a handful of spinach or occasionally swapping blueberries for dark sweet cherries
If you’re on a calorie restrictive diet, feel free to skip the nut butter, but then don’t omit the protein powder as well

Cancer Tips

Blueberries, according to AICR, are an excellent source of vitamins C and K, manganese and a good source of dietary fiber. Blueberries are among the fruits highest in antioxidant power, largely due to their many phytochemicals. Vitamin C protects cells’ DNA by trapping free radicals and inhibiting formation of carcinogens.In cell studies, blueberry extract and anthocyanins, as well as ellagic acid and the urolithins that form from it, decrease free radical damage to DNA that can lead to cancer. They also decrease growth and stimulate self-destruction of mouth, breast, colon and prostate cancer cells! [More info]
Bananas are a good source of vitamin B6, manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper [More info]
Adding ingredients like almonds increases protein, fiber, and fat in each meal and can help keep your blood sugar more stable and sustain more energy over time [More info]

Recipe by Nourish & Thrive

Cinnamon Apple Walnut Oatmeal

November 17, 2017

2 Servings || Estimated Preparation Time: 45 minutes

  Cinnamon Apple Walnut Oatmeal
      Nourish & Thrive
     
  
  
  Fall weather calls for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe is Autumn in a bowl. Crisp apples crunchy walnuts pair perfectly with a hearty does of cinnamon and just a touch of sweetness will power you through any chilly day. 
  
  
  2 Servings
  1/2 cup organic Steel Cut Oats (certified gluten-free oats optional to make gluten-free)
  1 tsp cinnamon + a pinch more for topping
  1/8 tsp vanilla Extract
  1 small apple, finely diced (Gala or Granny Smith preferred for their lower sugar content)
  1 tsp pure organic maple syrup - dark amber (previously called “Grade B”)
  1 pinch sea salt
  2 cups water

  Bring (2) cups of water to a boil
  Add (½) cup of oats and follow package instructions for cooking
  Finely dice (1) apple and set aside
  When 3-5 minutes of oatmeal cooking time remains, stir in (1) tsp cinnamon and (1/8) tsp of vanilla extract. 
  Once oatmeal has cooked, transfer to (2) bowls.
  Top with diced apple, a small drizzle of maple syrup, another pinch of cinnamon and a small pinch of sea salt
  For added creaminess, try adding a splash of unsweetened almond or cashew milk.

Fall weather calls for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe is Autumn in a bowl. Crisp apples crunchy walnuts pair perfectly with a hearty does of cinnamon and just a touch of sweetness will power you through any chilly day.

Health Highlights

Walnuts are the powerhouse of nuts and contain high amounts of polyphenols, phytochemicals that have antioxidant properties, not to mention the ever-difficult-to-get enough of Omega-3 fatty acids. Oats are full of fiber, help stabilize blood sugar, and may help improve your immune response to infection (important while in treatment!). Additionally, studies have shown that diets high in fiber (over 30 grams per day) have been shown to reduce the risk of breast cancer in pre-menopausal women by more than half, and post-menopausal women by more than 30%....oh, and they’re a heart-healthy food too. Dig in!!

Ingredients

(½) cup organic Steel Cut Oats (certified gluten-free oats optional to make gluten-free)
(1) tsp cinnamon + a pinch more for topping
(1/8) tsp vanilla Extract
(1) small apple, finely diced (Gala or Granny Smith preferred for their lower sugar content)
(1) tsp pure organic maple syrup - dark amber (previously called “Grade B”)
(1) pinch sea salt
(2) cups water

Tools

Cutting board and knife
Small sauce pan
Large Spoon

Method

Bring (2) cups of water to a boil
Add (½) cup of oats and follow package instructions for cooking
Finely dice (1) apple and set aside
When 3-5 minutes of oatmeal cooking time remains, stir in (1) tsp cinnamon and (1/8) tsp of vanilla extract.
Once oatmeal has cooked, transfer to (2) bowls.
Top with diced apple, a small drizzle of maple syrup, another pinch of cinnamon and a small pinch of sea salt

Adaptations

For added creaminess, try adding a splash of unsweetened almond or cashew milk.

Cancer Tips

Oatmeal is one of 41 foods considered to reduce cancer risk according to the MD Anderson Cancer Center [More info]
This recipe may be helpful in managing side effects of treatment such as tender mouth, nausea, appetite loss, constipation, or diarrhea [More info]
Apples, according to laboratory studies done by AICR, with their potent phytochemicals, may suppress breast cancer tumor growth. Additionally, eating one or more apples per day was associated with lower risk for lung and colon cancer in several large-scale human studies that looked at apple consumption and cancer incidence [More info]
Oatmeal is high in magnesium which helps to build protein in our bodies as well as breakdown carbohydrates, fat, and proteins into energy [More info]
Whole grains like steel cut oatmeal are considered to have cancer-fighting properties! [More info]
Walnuts are full of anti-inflammatory properties and antioxidants! [More info]

Recipe by Nourish & Thrive

Pear Chai Oatmeal

May 18, 2017

2 Servings || Estimated Preparation Time: 45 minutes

  Pear Chai Oatmeal
      Nourish & Thrive
     
  
  
  Cold gray days call for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe has so many of my favorite things: sweet pears, hearty oats, and all the warming spices of chai.  
  
  
  2 Servings
  
  ½ cup organic steel cut oats (certified gluten-free oats optional to ensure glute-free)
  1 tsp chai spice mix* (unsweetened store bought or a homemade version is below)
  1/8 tsp vanilla extract
  1 small pear, diced
  1 tsp pure organic maple syrup (dark amber, previously “Grade B”)
  1 pinch sea Salt
  2 cups water
  1 tsp virgin coconut oil

  Oatmeal:
  Bring 2 cups of water to a boil
  Add ½ cup of oats and follow package instructions for cooking
  Meanwhile pre-heat a cast iron skillet
  Dice (1) pear and set aside
  When cast iron is hot, melt (1) tsp coconut oil and add the diced pear and a pinch of sea salt
  Sauté the pear for 3-5 minutes until soft but not mushy, and then remove from heat
  When 3-5 minutes of oatmeal cooking time remains, stir in (1 tsp) of chai spice mix and (1/8 tsp) of vanilla extract.
  Once oatmeal has cooked, transfer to (2) bowls.
  Top with diced pear, a small drizzle of maple syrup, and a small pinch of sea salt
  Chai Spice Mix:
  Combine all spices thoroughly
  Store in a small glass container

Cold gray days call for foods that warm you from the inside out, and there’s nothing cozier than nutty steel cut oatmeal. This breakfast recipe has so many of my favorite things: sweet pears, hearty oats, and all the warming spices of chai.

Health Highlights

Oats are full of fiber, they help stabilize blood sugar, and may help improve your immune response to infection (important while in treatment!). Additionally, studies have shown that diets high in fiber (over 30 grams per day) have been shown to reduce the risk of breast cancer in pre-menopausal women by more than half, and post-menopausal women by more than 30%....oh, and they’re a heart-healthy food too. Dig in!!

Ingredients(Oatmeal)

(½) cup organic steel cut oats (certified gluten-free oats optional to ensure glute-free)
(1) tsp chai spice mix* (unsweetened store bought or a homemade version is below)
(1/8) tsp vanilla extract
(1) small pear, diced
(1) tsp pure organic maple syrup (dark amber, previously “Grade B”)
(1) pinch sea Salt
(2) cups water
(1) tsp virgin coconut oil

Ingredients (Chai Spice)

(½) tsp nutmeg
(1) tsp ground ginger
(1) tsp ground allspice
(1) tsp ground cloves
(2) tsp ground cinnamon
(3) tsp ground cardamom

Method (Oatmeal)

Bring 2 cups of water to a boil
Add ½ cup of oats and follow package instructions for cooking
Meanwhile pre-heat a cast iron skillet
Dice (1) pear and set aside
When cast iron is hot, melt (1) tsp coconut oil and add the diced pear and a pinch of sea salt
Sauté the pear for 3-5 minutes until soft but not mushy, and then remove from heat
When 3-5 minutes of oatmeal cooking time remains, stir in (1 tsp) of chai spice mix and (1/8 tsp) of vanilla extract.
Once oatmeal has cooked, transfer to (2) bowls.
Top with diced pear, a small drizzle of maple syrup, and a small pinch of sea salt

Method (Chai Spice Mix)

Combine all spices thoroughly
Store in a small glass container

Adaptations

For added creaminess, dry adding a splash of unsweetened almond or cashew milk.
Simple ground cinnamon can replace the chai mix if desired

Cancer Tips

This recipe may be helpful in managing side effects of treatment such as tender mouth, nausea, appetite loss, constipation, or diarrhea [More info]
Oatmeal is high in magnesium which helps to build protein in our bodies as well as breakdown carbohydrates, fat, and proteins into energy [More info]
Oatmeal is one of 41 foods considered to reduce cancer risk according to the MD Anderson Cancer Center [More info]
Whole grains like steel cut oatmeal are considered to have cancer-fighting properties [More info]

Watermelon Raspberry Summer Salad

January 31, 2017

6-8 Servings || Estimated Preparation Time: 30 minutes

  Watermelon Raspberry Summer Salad
      Nourish & Thrive
     
  
  
  Hot summer days call for cool and crisp fruit salads. This red summer salad is light and fresh, but it’s a powerhouse of nutrition with antioxidant rich berries with anti-inflammatory and hydrating watermelon. Drizzled with just a touch of honey and sprinkled with thinly sliced mint, this salad makes for a perfect snack, side, or even breakfast - and the gorgeous ruby hues are easy on the eyes. 
  
  
  6-8 Servings
  1/2 seedless watermelon; cut into 1 inch cubes
  2 pints/containers of raspberries
  10 mint leaves, thinly sliced
  1 tablespoon honey for drizzling (bonus points if it’s a local honey!)

  Cut (1/2) seedless watermelon into 1 inch cubes
  Lightly toss cubed watermelon with (2) containers of raspberries
  Sprinkling with (10) thinly sliced mint leaves
  Drizzle with (1) tablespoon of honey
  For extra zip, add juice and zest of (1/2) lemon

Hot summer days call for cool and crisp fruit salads. This red summer salad is light and fresh, but it’s a powerhouse of nutrition with antioxidant rich berries with anti-inflammatory and hydrating watermelon. Drizzled with just a touch of honey and sprinkled with thinly sliced mint, this salad makes for a perfect snack, side, or even breakfast - and the gorgeous ruby hues are easy on the eyes.

Ingredients

(1/2) seedless watermelon; cut into 1 inch cubes
(2) pints/containers of raspberries
(10) mint leaves, thinly sliced
(1) tablespoon honey for drizzling (bonus points if it’s a local honey!)

Tools

Cutting board and knife
large glass or stainless bowl

Method

Cut (1/2) seedless watermelon into 1 inch cubes
Lightly toss cubed watermelon with (2) containers of raspberries
Sprinkling with (10) thinly sliced mint leaves
Drizzle with (1) tablespoon of honey

Adaptations

For extra zip, add juice and zest of (1/2) lemon

Cancer Tips

Berries are bursting with cancer protection! [More info] All berries, but particularly strawberries and raspberries, are rich in ellagic acid which has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast! The American Center for Cancer Research recommends getting a variety of berries each week! [More info]
Watermelon is extremely rich in vitamin C (80%!) and contains 30% of your daily value of vitamin A [More info]
Watermelon is rich in lycopene which is an antioxidant that helps inhibit inflammation! While many foods lose their nutritional potency after being harvested or cut, watermelon actually increases it’s nutrients as it ripens after harvest, and retains much of it’s nutritional profile for up to seven days! So make a big batch and pull it out of the fridge as needed! [More info]
Mint soothes the stomach and can help prevent nausea [More info]

Recipe by