Multi-seed power jam, more dietitian-recommend recipes that could reduce cancer risk

Research has shown that certain healthy foods can help make a big difference in reducing cancer risks throughout a person’s lifetime.

For Breast Cancer Awareness Month, registered dietitian Rachel Beller joined “Good Morning America” ​​to share the benefits of certain foods that may help reduce cancer risk in general, including breast cancer. .

While no single food can prevent or cure cancer, organizations such as the American Cancer Society have linked some foods to lower risk.

Beller explained that antioxidant-rich foods that may have anti-inflammatory effects can be incorporated into a healthy diet, revealing secret foods that are delicious, nutrient-dense and convenient.

While it’s not a one-and-done meal, Beller said, eating well consistently over many years leads to real health benefits.

Beller also shared some small tweaks people can make to their daily diets with some breakfast and snack recipes below.

Energy foods for breakfast

Whole Roasted Hemp Seeds are crunchy with a nutty flavor, plus they’re high in fiber and protein with 4.5 grams of fiber and 4 grams of protein per two tablespoons.

Flaxseeds are the main source of lignans, a type of phytoestrogen with researched health benefits that have included a reduced risk of breast cancer.

Chia seeds are also beneficial with 5 grams of fiber per tablespoon.

Beller explained that all three seeds are rich in “good-for-you omega-3 fats, fiber, and anti-inflammatory properties.”

Multi Seed Power Jam 3 cups of frozen blueberries

3 tablespoons lemon juice

2 tablespoons date or maple syrup

2 tablespoons ground whole hemp seeds

1 tablespoon ground flaxseed

1 tablespoon chia seeds

Addresses

In a small saucepan over medium-low heat, add the berries, lemon juice, and syrup (if using). Once the berries start to release their juices, let the mixture simmer for about 15 minutes until the berries start to break down.

Add the multi-seed power mix (whole hemp, ground flaxseed, chia seeds) and continue to simmer for about 5-10 more minutes until the berry mix starts to thicken. Remove from heat and let cool. The jam will continue to thicken as it cools.

Note: You can use this jam as a topping on oatmeal or mixed with yogurt. But it’s not just for breakfast — spread the jam on crackers or grain-free bread with nut butter to give your snacks an extra boost.

Spices to enhance lunch and dinner

Boost the antioxidant and anti-inflammatory properties of your next lunch or dinner with spices that most people have on hand in their pantries.

Beyond flavor, Beller explained that spices can dramatically increase a food’s antioxidant and anti-inflammatory properties to support overall health.

But it’s not just about one meal, consistency will help the cumulative effects of antioxidant and anti-inflammatory spices in meals over time, which Beller says can be important when it comes to long-term health.

Creamy Golden Tahini with Cauliflower and Crispy Chickpeas

This flavorful sauce can be used to top cooked meals or chilled for a salad dressing. The two spice blends are universal in flavor and an easy way to enhance the nutritional value of a meal.

Ingredients1/2 cup raw tahini, sesame paste (high in lignans)1/2 cup of water1/4 cup lemon juice1 tablespoon vegetable energy mix (garlic powder, onion powder, turmeric, black pepper, dried parsley)1/4 teaspoon sea salt, to taste

Addresses

Place all ingredients in a blender. Blend for 10 seconds. Taste and season with salt, to taste. If the mixture seems too thick, slowly add more water and mix again until you reach your desired consistency.

Cauliflower and Crispy Chickpeas 4 cups cauliflower florets (antioxidant-rich cruciferous vegetable) 1 1/2 cups chickpeas (plant-based protein, rich in protective phytochemicals and fiber)2 tablespoons olive oil1 tablespoon salty spice mix (paprika, garlic, turmeric, cumin, black pepper, and cayenne)

Addresses

Preheat oven to 400 degrees. Arrange cauliflower and chickpeas on a parchment-lined baking sheet. Drizzle in oil and spices and combine well to coat cauliflower and chickpeas. Bake for about 30 minutes.

Remove from oven. Drizzle with Golden Tahini Sauce.

Healthier dessert with cocoa and turmeric

Cocoa, Beller said, is packed with two nutrients that contain anti-inflammatory properties: quercetin and polyphenols.

Chocolate cookies

Ingredients3/4 cup almond flour1/3 cup cocoa powder3 1/2 tablespoons coconut palm sugar3/4 teaspoon baking powder1 tablespoon Golden Breakfast Spice Blend (see Beller’s website to purchase)1/4 cup non-dairy milk (any variety)2 tablespoons dark chocolate chips (and/or chia seeds, almonds)

Heat oven to 350 F. Line a baking sheet with parchment paper.

In a large bowl, whisk together the flour, cocoa powder, Golden Blend, sugar, baking powder, and non-dairy milk until all ingredients are combined.

With clean hands, roll about 1 tablespoon of the dough into balls and place on the baking sheet. Leave about 2 inches between each cookie.

Flatten each ball and form circles with the cookies. Feel free to top with some dark chocolate chips or slivered almonds.

Bake for about 15 minutes. Remove from the oven, cool and enjoy!

Healthy snack with horseradish

The underrated spicy cruciferous root vegetable is considered a top-tier food, Beller said, explaining that it contains an antioxidant and anti-inflammatory substance called sinigrin.