Avocado Toast

1 Serving || Estimated Preparation Time: 10 minutes

Photo by Nourish & Thrive

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 

1. 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

2. Spread the avocado mixture on a piece of hearty toast

3. 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

1 Serving || Estimated Preparation Time: 10 minutes

Photo by 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.

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 

1. Add all ingredients to a blender and blend until smooth
2. 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

Cauliflower Cashew Soup

6-8 Servings || Estimated Preparation Time: 75 minutes

Photo by Nourish & Thrive

Cauliflower and cashews are the dream team; both of these nutritional wonders also seem to have shape-shifting ability, because the end result is utterly smooth and satisfying. This creamy dish will heartily fill you up, finishing with a satisfying crunch from stove-top-crisped grains and nuts. The perfect bowl for a chilly night, earthy veggies are rounded out with sweet shallots and finished with the zip of apple cider vinegar and the zing of lemon juice. Feel free to divide the finished soup up and stow away in the freezer (just squeeze some fresh lemon juice on it again to brighten it right back up after reheating). You’ll be all set for another night when you only have the energy for heating something up on the stove and sinking into the couch with a cozy blanket.

Health Highlights 

You may know the benefits of cruciferous vegetables such as cauliflower and the healthy fats and fiber found in nuts like cashews, so here we are introducing a new tool in the arsenal: buckwheat. Neither a grain nor a product of traditional wheat, buckwheat is a seed, jam-packed with “trace minerals, including manganese, magnesium and copper. It is also a good source of the B vitamins: B6, pantothenic acid, niacin, folate, thiamin and choline.” This recipe could be a great alternative for someone experiencing a dip in appetite as it may help stimulate hunger and is nutrient and calorie dense with the help of cashew nuts.

Ingredients 

• (4) tablespoons olive oil, divided into (2) tablespoons each
• (6) shallots, thinly sliced
• (4) garlic gloves, pressed/minced
• (2) bay leaves
• Leaves from (12) fresh thyme sprigs
• Sea salt
• (1/2) cup apple cider vinegar
• (1) head of cauliflower, cut into small florets, (reserve ½ cup for topping, finely chopped)
• (1 1/8) cups raw cashews, divided into (1) cup, whole and (1/8) cups, finely chopped
• (1/8) teaspoon cayenne pepper
• (8) cups vegetable broth
• Black pepper, freshly ground
• (1/4) cup buckwheat groats
• (1/2) lemon, juiced
• (1/2) teaspoon paprika

Tools 

• cutting board and knife
• garlic press
• large heavy pot
• immersion blender
• small sauté pan
• handheld citrus juicer

Method 

1. Wash, chop, and prep all ingredients.

Soup

1. Heat a large heavy pot over medium heat for several minutes, once the pot is hot, add (2) tablespoons of olive oil and as soon as it shimmers in the pan add the (6) sliced shallots, (4) minced cloves of garlic, (2) bay leaves, and thyme leaves from (12) sprigs. Season with sea salt.
2. Cook, stirring occasionally, until shallots are softened, 6-8 minutes.
3. Add the (1/2) cup of apple cider vinegar and simmer for about 2 minutes.
4. After setting aside (1/2) cup cauliflower for the topping, add the rest to the pot, along with (1) cup of raw cashews, and (1/8) teaspoon of cayenne pepper; season with sea salt and pepper.
5. Cover the pot and reduce the heat, occasionally stirring until cauliflower is tender to a fork tine (about 20 minutes or more).
6. Add the (8) cups of vegetable stock, and season again with salt and pepper. Bring to a boil, then immediately reduce the heat to a simmer; keep partially covered another 20-25 minutes. Once the cauliflower is falling apart, fish out the bay leaves and remove the pot from the heat.
7. While the soup is cooling a bit, move on to the topping (below)
8. Once the topping is prepared and the soup has cooled, begin blending the soup with an immersion blender until smooth. If you don’t have an immersion blender, blend the soup in batches in a counter-top blender. Check the seasoning and add more salt and pepper if needed.
9. Ladle the soup into bowls and spoon the buckwheat-cashew topping over the top.

Topping

1. Heat a small sauté pan on medium heat. Once hot, add (2) tablespoons of olive oil and immediately add the (1/2) cup finely chopped cauliflower, (1/8) cup finely chopped cashews, and (1/4) cup buckwheat groats. Season heavily with sea salt and stir often until the buckwheat is crisped and the cashews are golden.
2. Remove from the heat and stir in the juice from (1/2) lemon and (1/2) teaspoon of paprika and set aside.

Storage Tips

• This soup can be made a couple days in advance, or stored in the freezer for up to one month in glass freezer-safe containers

Cancer Tips 

• Eating nuts like cashews is associated with higher survival rates in colon cancer. In a 2013 study published in the New England Journal of Medicine, research showed people who ate nuts every day were 11 percent less likely to pass away from cancer than people who consumed no nuts. [More info]
• Studies indicate some protective associations of Allium vegetable (shallots/onions/garlic) consumption against cancers, particularly cancers of the gastrointestinal tract. [More info]
• Human studies are thus far inconclusive, but studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which compounds found in cruciferous vegetables such as cauliflower, may help prevent cancer: They help protect cells from DNA damage, help inactivate carcinogens, have antiviral and antibacterial effects, have anti-inflammatory effects, induce cell death (apoptosis), inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis) [More info]
• According to the AICR, cruciferous vegetables, which are high in fiber lower the risk of colon cancer. Additionally, non-starchy vegetables such as cauliflower likely lower the risk of mouth, pharynx and larynx cancers. [More info]
• Buckwheat is a seed jam packed with “trace minerals, including manganese, magnesium and copper. It is also a good source of the B vitamins: B6, pantothenic acid, niacin, folate, thiamin and choline.” [More info]
• From the results of a 2007 study, it is suggested that buckwheat hull possesses anticancer properties against a variety of different cancer cells. [More info]

Recipe adapted from bonappetit.com’s “Cauliflower-Cashew Soup with Crispy Buckwheat”