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

Pear Chai Oatmeal

2 Servings || Estimated Preparation Time: 45 minutes

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)

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

Method (Chai Spice Mix)

1. Combine all spices thoroughly
2. 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]