Tasty Thursday: Reducing your Risk

I am sure we are well aware that October is Breast Cancer Awareness month. As October is coming to a close I wanted to focus this weeks tasty Thursday on different foods that can actually reduce the risk of developing breast cancer.

First lets look at different types of foods and their benefits to keeping you healthy and at less of a risk of developing cancer.

Fight cancer with a high-antioxidant, plant-based diet
Though there are a number of theories on the causes of breast cancer, a healthy diet is unquestionably a key component in preventing it as well as beating it. Experts recommend a plant-based diet that includes foods rich in omega-3 fats.

Dark colored fruits and vegetables
Aim for at least five servings of fruits and vegetables daily – they are packed with fiber, antioxidants and phytochemicals that can help halt cancer. Good choices are dark leafy greens, pumpkin, sweet potato, carrots, winter squash, plums, grapes, strawberries, oranges and cantaloupe. Superfruits, such as pomegranate, mangosteens, goji berries and acai berries, are high in antioxidants and can be consumed in juice form.

Whole grains
High-fiber whole grains can help reduce cancer-causing toxins in the body and contribute to overall good health. Decrease – or even eliminate – the processed, white flour and white rice products in your diet and, instead, boost your intake of whole grains such as oats, brown rice, wild rice, quinoa, buckwheat, spelt and amaranth. When buying whole grain cereals, opt for brands with the most fiber, at least 2 grams per serving (some cereals have up to 13 grams of fiber per serving!).

Beans
Replacing meats with beans will lower your total and saturated fat intake as well as significantly increase your consumption of fiber and other cancer-fighting phytonutrients. Toss beans in salads and soups, puree them to make a dip or sandwich spread, and include them in your rice and pasta dishes for a healthy source of protein. If buying canned beans, be sure to rinse them with water before using, to reduce their sodium content.

Nuts and seeds
Excellent sources of vitamins, minerals and heart-healthy unsaturated fats,nuts and seeds are one of the best plant sources of protein. However, they are high in fat and should be eaten in moderation as to not take in an excess of calories and fat (even good fats in excess are unhealthy). High in omega-3 fats, nuts and seeds – especially flax seeds – and their oils contribute to a healthy cancer-combatting diet.

Healthy cooking oils
Flax oil, olive oil and canola oil should be used in place of butter because they are high in unsaturated fats. Flax oil is delicate and should be used in unheated dishes, like salads. Olive oil and canola can be used for sautéing, baking and oven-broiling. Limit your intake of fried or grilled foods.

Note: The American Cancer Society recommends limiting your intake of fried or grilled foods because studies show high-heat cooking can cause carcinogens (which contribute to cancer). The most recent research, however, indicates that marinating your meats in ingredients high in antioxidants can reduce the cancer-causing chemicals

Omega-3 foods
Some experts believe that omega-3 fatty acids protect against the spread of solid-tumor cancers that are related to hormone production, particularly breast cancer. However, the research is not conclusive. Regardless, omega-3-rich foods are associated with heart health and decreased inflammation. You can obtain omega-3s in flax, fatty fish, fish oil supplements, and legumes. Because fat-rich foods are high in calories, be sure to limit your intake to keep your diet low in total fat.

Low-fat foods
Follow a diet that consists of no more than 20 to 30 percent fat. And make sure the fat you do eat is unsaturated – limit saturated fat and avoid products with hydrogenated, partially hydrogenated and/or trans fats. In addition, opt for low-fat dairy products, such as milk, cheese and yogurt.

Even if you don’t have cancer risk factors, following a healthy diet can help protect you from developing breast cancer – and any other type of cancer – as well as other chronic diseases. And if you transform your healthy foods into delicious, satisfying dishes, eating to prevent breast cancer won’t be unpalatable at all.

Now lets put some of these yummy healthy foods to work and whip up something yummy!

Roasted Winter Vegetables with Cheesy Polenta

-4 cups cauliflower florets
-4 cups cubed peeled butternut squash (1 1/2-inch chunks)
-1 each medium onion , sliced
-2 tablespoons extra-virgin olive oil
-1/2 teaspoon garlic powder
-3/4 teaspoon freshly ground pepper , divided
-1/4 teaspoon salt
-2 1/2 cups vegetable broth
-1 cup water
-3/4 cup cornmeal
-1/2 teaspoon dried rosemary
-2/3 cup finely shredded Parmesan cheese

1) Preheat oven to 500°F.
2) Toss cauliflower, squash and onion in a large bowl with oil, garlic powder, 1/2 teaspoon pepper and salt.
3) Spread on a rimmed baking sheet. Roast, stirring once, until tender and browned in spots, 25 to 30 minutes.
4) Meanwhile, combine broth and water in a small saucepan. Bring to a boil. Slowly whisk in cornmeal, rosemary and the remaining 1/4 teaspoon pepper until smooth.
5) Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes.
6) Stir in cheese; remove the polenta from the heat. Serve the vegetables over the polenta.

Chicken fajita wraps

-8oz boneless, skinless chicken breast
-1tbsp lime juice
-1/4tsp salt , divided
-1/8tsp freshly ground pepper
-2tbsp reduced-fat sour cream
-1 1/2tsp chopped fresh cilantro
-Several dashes of hot sauce to taste
-1/8tsp ground cumin
-1 small onion , thinly sliced
-2 whole-wheat tortillas , heated
-1/2c shredded lettuce
-1 tomato , thinly sliced

1) Preheat broiler.
2) Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
3)Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
4) Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion.
5) Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.

To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve right away.

Tropical Fruits with Pistachios & Coconut

-16 slices ripe mango , pineapple and/or papaya
-4 teaspoons “lite” coconut milk
-2 tablespoons chopped pistachios

1) Place fruit slices on a serving platter.
2) Drizzle with coconut milk and sprinkle with pistachios.

Today’s Recipes and more like these can be found at HERE

I hope you enjoyed your weekly serving of tasty Thursday! Join me again next week for more yummy fun!

Tasty Thursday brought to you by: Heather @ My Quest For Sanity