Foods can help women thrive on their breast health wellness journey and one expert has a handful of healthy ideas that can supercharge a daily diet.
Rachel Beller joined "Good Morning America" during National Breast Cancer Awareness Month to share three simple recipes that taste great and are full of nutrients.
"There's no single food or diet that can prevent or cure cancer," Beller explained. "It's managing a healthy diet and maintaining a healthy weight that can reduce our risk for breast cancer."
First up, the nutritionist and breast health expert shared a breakfast idea in lieu of a bowl of oatmeal or sugary muffins.
This recipe packs 10 grams of fiber in just 2 cookies -- as much as an average American gets in a single day.
Makes: 4 cookies
Ingredients
2 banana (mashed)
1 cup sprouted rolled oats
4 tablespoons ground flax
1 teaspoon morning boost spice blend, (Ceylon cinnamon, allspice, ginger, nutmeg and clove)br /> 1 tablespoon avocado oil
1 tablespoon prebiotic fiber powder (optional)
Directions
Pre heat the oven to 350 degrees. Mash the bananas in a bowl. Add the oats, ground flax, morning boost nutrition blend, flax and avocado oil and stir all of the ingredients together. Place the cookies on a baking sheet lined with parchment paper (it should make 4 cookies). Bake for 25-30 minutes, and enjoy!
Beller's Fast Nutritional Facts
Fiber diversification is key for a healthy gut microbiome and for hormone balance.
Slightly green bananas are rich in resistant starch which may support gut health and blood sugar management.
Sprouted rolled oats are both easier on digestion and contain beta-glucans, special immune-supportive prebiotic fibers.
Ground flaxseeds are the number one highest source of lignans, which are phytoestrogens (plant estrogens) that may reduce breast cancer growth and spread, according to Oncology Nutrition.
Morning boost spice blend: This apple pie-like blend cranks up the antioxidant and anti-inflammatory content of these cookies.
Avocado or walnut oil are full of anti-inflammatory properties.
Adding an optional prebiotic fiber powder, like acacia fiber, adds even more nourishment for the gut microbiome.
These savory, crunchy and satisfying seaweed sheet wraps are a convenient vehicle for lunch. Beller said nori delivers big on the nutritional front when it comes to optimizing breast health.
Ingredients
1 cup quinoa
2 cups broth of choice
1 teaspoon vegitude power blend (a spice combo of garlic, onion, turmeric, pepper, dried parsley)
1 package organic roasted seaweed snacks
Sliced vegetables of choice (bell pepper, cucumber, carrots, purple cabbage, avocado)
Optional: dipping sauce like tamari, soy sauce, or coconut aminos
Directions
Place the quinoa, broth and vegitude power spice blend in a pot. Bring to a boil. Reduce heat, cover and simmer for 15-20 minutes until the broth is absorbed.
Place a spoonful of cooked quinoa on a seaweed snack sheet, then add avocado and sliced vegetables of choice. Gently roll them up and enjoy--you can dip them in your sauce of choice.
Beller's Fast Nutritional Facts
Seaweed (nori) delivers a unique source of marine prebiotic fibers which supports your gut microbiome. According to Beller, a healthy gut may help balance estrogen levels which is essential to breast health. Plus, seaweed is rich in iodine which studies suggest may have anti-breast cancer properties.
Vegitude power quinoa is a true super-seed that’s high in protein and fiber and infused with the power spice blend that's specially formulated for breast cancer with ingredients like garlic and onion, both of which are associated with lower breast cancer risk.
Brightly colored vegetables like bell pepper, carrots, purple cabbage and avocado are rich in antioxidants.
This savory, easy and nutritious dish is a favorite in Beller's household.
Ingredients
1 Tortilla (ezekiel sprouted flourless )
2 tablespoons marinara sauce
1/4 teaspoon vegitude power blend
3 tablespoons plant mozzarella cheese
Sliced veggies: cherry tomatoes, mushrooms, red onions
Directions
Heat the toaster oven to 400 degrees.
Place the tortilla on a parchment lined baking dish. Add the marinara and stir in the vegitude power blend. Spread the sauce around the tortilla. Place little pieces of the cheese all around the tortilla. Top with sliced vegetable of choice.
Place in the toaster oven for about 5 to 7 minutes until the cheese is melted. Remove from oven and enjoy!
Beller's Fast Nurtitional Facts
A flourless sprouted tortilla made of sprouted grains and legumes both enhances the nutrient content and eases digestion. Plus, whole grains and fiber help regulate blood sugars and insulin levels, and lower breast cancer risks.
Marinara sauce contains the antioxidant lycopene.
Mushrooms, which are rich in powerful anti-cancer compounds, can also add a boost of aromatase inhibitors and beta-glucans.
Fresh basil is an easy and delicious way to boost the antioxidant value in this or other dishes.