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

Citrus Omega Sweet Potatoes

November 15, 2017

2 Servings || Estimated Preparation Time: 75 minutes

  Citrus Omega Sweet Potatoes
      Nourish & Thrive
     
  
  
  There’s a nip in the air and the days are getting shorter, so these savory-spicy-sweet potatoes are the perfect warming companion that will make your home start to smell like the holiday season. So often we may rely on the microwave for cooking to save time, but the results can be disappointing to say the least; food can come out dried and rubbery, but setting aside the extra time for these sweet potatoes to hang out in the oven is worth the wait. When you bake a sweet potato in the oven, the outside skin gets crispy and the inside renders until buttery smooth. What this recipe takes in oven time, it makes up for by being almost completely hands off in preperation with a surprisingly rich result. 
  
  
  2 Servings
  2 sweet potatoes
  1 orange, sliced into wedges
  1/4 cup chopped walnuts (raw)
  1 tsp virgin coconut oil
  1/4 tsp ground cinnamon
  pinch of flaky sea salt

  Preheat the oven to 400F degrees.
  Scrub the sweet potatoes clean, then pat dry and prick with a fork in 3-4 places
  Massage coconut oil into the skin of the sweet potatoes and place on baking sheet
  Once oven is pre-heated, place baking sheet into oven and cook for about 1 hour, or until tender.
  While the sweet potatoes are baking, wash the orange and slice into wedges, as well as chop the walnuts.
  Split the sweet potatoes with a knife, then top with the walnuts and cinnamon. Squeeze the orange wedges over the top and finish with a sprinkle of flaky sea salt.

There’s a nip in the air and the days are getting shorter, so these savory-spicy-sweet potatoes are the perfect warming companion that will make your home start to smell like the holiday season. So often we may rely on the microwave for cooking to save time, but the results can be disappointing to say the least; food can come out dried and rubbery, but setting aside the extra time for these sweet potatoes to hang out in the oven is worth the wait. When you bake a sweet potato in the oven, the outside skin gets crispy and the inside renders until buttery smooth. What this recipe takes in oven time, it makes up for by being almost completely hands off in preperation with a surprisingly rich result.

Health Highlights

Sweet potatoes are rich in carotenoids (such as beta-carotene) which has been linked to a reduced risk of cancer reoccurrence. Carotenoids work like antioxidants to help improve immune response and we can use all the help bolstering immunity we can get both during treatment and after! Topped with Omega 3-packed walnuts, anti-bacterial/blood sugar-regulating cinnamon, and a zip of juice from freshly squeezed orange wedges, this recipe tastes sweet and naughty, while providing a satisfying nutritional boost.

Ingredients

(2) sweet potatoes
(1) orange, sliced into wedges
(1/4) cup chopped walnuts (raw)
(1) tsp virgin coconut oil
(1/4) tsp ground cinnamon
pinch or two of flaky sea salt

Tools

cutting board and knife
(1) baking sheet

Method

Preheat the oven to 400 F degrees.
Scrub the sweet potatoes clean, then pat dry and prick with a fork in 3-4 places
Massage coconut oil into the skin of the sweet potatoes and place on baking sheet
Once oven is pre-heated, place baking sheet into oven and cook for about 1 hour, or until tender.
While the sweet potatoes are baking, wash the orange and slice into wedges, as well as chop the walnuts.
Split the sweet potatoes with a knife, then top with the walnuts and cinnamon. Squeeze the orange wedges over the top and finish with a sprinkle of flaky sea salt.

Adaptations

Almonds can be substituted for the walnuts.
For extra zip and a boost of antioxidants, try zesting the oranges to sprinkle on top

Cancer Tips

Walnuts contain high amounts of polyphenols, phytochemicals that have antioxidant properties. They also contain a broad range of other potentially protective compounds [More info]
Sweet potatoes are rich in carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin), which may inhibit cancer cell growth, work as antioxidants and improve immune response [More info]
Eating foods rich in carotenoids has been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard. In a 2009 study published in the journal Cancer Epidemiology, Biomarkers & Prevention, increased consumption of carotenoids was associated with "greater likelihood of breast cancer-free survival." [More info]
Cinnamon has a long history of use as an herbal medicine. Laboratory studies have shown that cinnamon has antibacterial, anti-inflammatory, and antioxidant properties. It was also shown to lower blood glucose levels in patients with type 2 diabetes but more studies are needed to confirm such effects. [More info]

Recipe adapted from MarthaStewart.com

Curried Lime Cauliflower

November 14, 2017

4 Servings || Estimated Preparation Time: 45 minutes

  Curried Lime Cauliflower
      Nourish & Thrive
     
  
  
      Making vegetables satisfying can be a task of it’s own, leading us to sometimes do crazy things, like sneaking them into recipes until they’re unrecognizable. Not here. Cauliflower is the absolute star of this recipe, and there’s no need to hide anything. The slightly charred cauliflower has such a satisfying crunch, while the fresh lime juice and cilantro brightens everything right up. I’d try this with some of your biggest veggie critics! 
      
      
      4 Servings
     2 heads cauliflower, cut into bite-sized florets
      1 lime, zested and juiced
      1/2 bunch cilantro, roughly chopped
  1 tsp curry powder (cumin, coriander, turmeric, dry mustard)
  1/2 tsp turmeric
  1/2 tsp freshly ground black pepper
  pinch sea salt
  2 tbsp olive oil
  3 tbsp vegan mayonnaise
  Wash your veggies, and assemble the ingredients.
  Preheat oven to 450 degrees
  In a large bowl, toss the cauliflower with the (1) tsp curry powder, (1/2) tsp turmeric, (1/2) tsp black pepper, pinch of sea salt, and the (2) tablespoons of olive oil, until well coated.
  Spread the cauliflower mixture on 1-2 baking sheets, avoiding overlap and roast in the oven for approximately 20 minutes
  While the cauliflower is roasting, use the same mixing bowl from earlier to mix up the (3) tablespoons of vegan mayo, with the lime zest and lime juice.
  When the cauliflower florets are beginning to brown and crisp up at the edges, take them out of the oven, serve up a hearty helping, and then heartily drizzle the dressing over top. Sprinkle it with the chopped cilantro and sprinkle with a touch more sea salt.
  

Making vegetables satisfying can be a task of its own, leading us to sometimes do crazy things, like sneaking them into recipes until they’re unrecognizable. Not here. Cauliflower is the absolute star of this recipe, and there’s no need to hide anything. The slightly charred cauliflower has a satisfying crunch, while the fresh lime juice and cilantro brightens everything up. I’d try this with some of your biggest veggie critics!

Health Highlights

Cauliflower is one of those vegetables that just seems to check off all the right boxes. It’s what’s called a cruciferous vegetable (like broccoli, bok choy, and cabbage, just to name a few), and this group of vegetables has intense cancer fighting phytochemicals and can even help the body eliminate excess estrogen. Not only that, but cauliflower is high in fiber and is a good source of vitamins C, E, and K, as well as folate and minerals! Combined with the spices in curry blends with an extra dose of turmeric (with black pepper to help with curcumin absorption), this recipe is the pinnacle of anti-inflammatory. Turmeric can also help stimulate your appetite, so if you’re not particularly hungry during treatments, this recipe may help give you a little hunger boost!

Tools

(2) cookie sheets
(1) large prep bowl
measuring spoons
knife with cutting board

Ingredients

(2) heads of cauliflower, cut into bite-sized florets
(1) lime, zested and juiced
(1/2) bunch of cilantro, roughly chopped
(1) tsp curry powder (cumin, coriander, turmeric, dry mustard)
(1/2) tsp turmeric
(1/2) tsp freshly ground black pepper
pinch of sea salt
(2) tbsp olive oil
(3) tbsp vegan mayonnaise

Method

Wash your veggies, and assemble the ingredients.
Preheat oven to 450 degrees
In a large bowl, toss the cauliflower with the (1) tsp curry powder, (1/2) tsp turmeric, (1/2) tsp black pepper, pinch of sea salt, and the (2) tablespoons of olive oil, until well coated.
Spread the cauliflower mixture on 1-2 baking sheets, avoiding overlap and roast in the oven for approximately 20 minutes
While the cauliflower is roasting, use the same mixing bowl from earlier to mix up the (3) tablespoons of vegan mayo, with the lime zest and lime juice.
When the cauliflower florets are beginning to brown and crisp up at the edges, take them out of the oven, serve up a hearty helping, and then heartily drizzle the dressing over top. Sprinkle it with the chopped cilantro and sprinkle with a touch more sea salt. (You could also toss everything together in that same large prep bowl, if you’re going to be eating everything up in one sitting with family or friends, but I like to keep the dressing and cilantro separate for reheating leftovers!)

Cancer Tips

AICR states that one of the most studied spices for its anticancer activity is turmeric and it gets its yellow color from the well-studied compound curcumin. In lab studies, curcumin reduces inflammation and limits cancer cell growth. Studies are also looking at how curcumin – in high amounts -- may help cancer survivors [More info]

Turmeric is a spice that contains the antioxidant curcumin. According to The Dana Farber Cancer Institute, researches have found in laboratory studies that curcumin interferes with some cancer development pathways, and now human studies to test these relationships are currently in the very early stages [More info]

Though human studies are thus far inconclusive, studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which compounds found in cruciferous vegetables may help prevent cancer by: protecting cells from DNA damage, helping to inactivate carcinogens, possessing antiviral and antibacterial effects, having anti-inflammatory effects, inducing cell death (apoptosis), and inhibiting tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis) [More info]

A study, reported in the American Journal of Clinical Nutrition, suggests that some spices, including coriander, can prevent heterocyclic amine (HCA) from forming in meats during cooking. (The National Cancer Institute defines HCAs as chemicals formed when meat is cooked at high temperatures. A high consumption of foods containing HCAs is associated with a higher risk of cancer.) [More info]

Recipe adapted from It's All Easy

Purple Potato Chips

May 15, 2017

4 Servings || Estimated Preparation Time: 90 minutes

  Purple Potato Chips
      Nourish & Thrive
     
  
  
  Sometimes you just NEED something crunchy. Sweet Potato Chips to the rescue! Here we’ve used purple sweet potatoes for an extra boost of antioxidants and a really fun color. There are many recipes for homemade chips, but I love the reliability of a low and slow method. This is a mostly hands off recipe that just needs lots of time to hang out in the oven, and the satisfying crunch is worth the wait. Serve these as a side, or dip them into guacamole, but these crispy treats won’t last long. 
  
  
  4 Servings
  
  2 purple sweet potatoes
  1 tbsp of olive oil
  1/2 tsp of sea salt
  fresh ground black pepper

  Preheat the oven to 250F degrees
  Scrub the (2) large sweet potatoes until clean and then thinly slice with a mandoline (keep that nutritious and fiber/potassium/iron-packed skin on!)
  Lightly oil two baking sheets with olive oil and lay the sliced potato in a flat layer without overlapping.
  Spritz the tops of the chips with olive oil (I use a little tool called a “Misto”), then season with sea salt and black pepper to taste.
  Bake for 1.5 hours and flip and rotate pans halfway through. Season the other side with salt and pepper.
  Baking can take less time or up to 2 hours depending on your oven, but don’t give in to the urge to turn up the heat; the low and slow method is what delivers the crispiness!
  The chips may brown a bit in the process, but once they appear done, take them out of the oven and let cool at least 5 minutes as they’ll continue to crisp up in the process.
  Try adding dried spices for a different perspective. Garlic, onion, chili powder, or cayenne are all fun ways to make this snack personalized to your tastes.

Sometimes you just NEED something crunchy. Sweet Potato Chips to the rescue! Here we’ve used purple sweet potatoes for an extra boost of antioxidants and a really fun color. There are many recipes for homemade chips, but I love the reliability of a low and slow method. This is a mostly hands off recipe that just needs lots of time to hang out in the oven, and the satisfying crunch is worth the wait. Serve these as a side, or dip them into guacamole, but these crispy treats won’t last long.

Health Highlights

Sweet potatoes are full of vitamin A, vitamin C, manganese, vitamin B6, potassium, fiber, and iron. Here we also get the added benefits of anthocyanin, which is responsible for that gorgeous color! But if your store doesn’t happen to carry these purple beauties, no worries, swap in regular sweet potatoes and you’ll still get a treat that packs a big nutritional punch.

Ingredients

(2) purple sweet potatoes
(1) tablespoon of olive oil
(1/2) teaspoon of sea salt
fresh ground black pepper to taste

Tools

mandoline
(2) baking sheets
“Misto” oil mister (optional)

Method

Preheat the oven to 250F degrees
Scrub the (2) large sweet potatoes until clean and then thinly slice with a mandoline (keep that nutritious and fiber/potassium/iron-packed skin on!)
Lightly oil two baking sheets with olive oil and lay the sliced potato in a flat layer without overlapping.
Spritz the tops of the chips with olive oil (I use a little tool called a “Misto”), then season with sea salt and black pepper to taste.
Bake for 1.5 hours and flip and rotate pans halfway through. Season the other side with salt and pepper.
Baking can take less time or up to 2 hours depending on your oven, but don’t give in to the urge to turn up the heat; the low and slow method is what delivers the crispiness!
The chips may brown a bit in the process, but once they appear done, take them out of the oven and let cool at least 5 minutes as they’ll continue to crisp up in the process.

Adaptations

Try adding dried spices for a different perspective. Garlic, onion, chili powder, or cayenne are all fun ways to make this snack personalized to your tastes.

Cancer Tips

Anthocyanins are plant colorants responsible for the red, purple, and blue hues evident in many fruits, vegetables, and even grains. Recent studies using purified anthocyanins or anthocyanin-rich extracts on in vitro experimental systems have confirmed the potential potency of these pigments. Demonstrable benefits include protection against liver injuries; significant reduction of blood pressure; improvement of eyesight; strong anti-inflammatory and antimicrobial activities; inhibition of mutations caused by mutagens from cooked food; and suppression of proliferation of human cancer cells. Along with other phenolic compounds, they are potent scavengers of free radicals, although they can also behave as pro-oxidants. Because of their diverse physiological activities, the consumption of anthocyanins may play a significant role in preventing lifestyle-related diseases such as cancer, diabetes, and cardiovascular and neurological diseases. [More info]
Sweet potatoes are rich in carotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin), which may inhibit cancer cell growth, work as antioxidants and improve immune response [More info]
Eating foods rich in carotenoids has been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard. In a 2009 study published in the journal Cancer Epidemiology, Biomarkers & Prevention, increased consumption of carotenoids was associated with "greater likelihood of breast cancer-free survival." [More info]

Recipe adapted from the Minimalist Baker’s “Baked Sweet Potato Chips”. This site is a wonderful resource for many colorful plant-based meals!

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