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.

Cinnamon Apple Walnut Oatmeal

2 Servings || Estimated Preparation Time: 45 minutes

Photo by 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.

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 

1. Bring (2) cups of water to a boil
2. Add (½) cup of oats and follow package instructions for cooking
3. Finely dice (1) apple and set aside
4. When 3-5 minutes of oatmeal cooking time remains, stir in (1) tsp cinnamon and (1/8) tsp of vanilla extract.
5. Once oatmeal has cooked, transfer to (2) bowls.
6. 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

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]