NUTRITION TIPS

Alleviate Nausea
Dry Throat Remedy
Fuel Right
Natural Aromatase Inhibitors
Soy and Breast Cancer

RECIPES

Apple Cobbler Chilled Carrot Soup Chilled Strawberry Tea Cranberry Bars Creamy Pea Soup (dairy free) Energy Smoothie Fresh Squash Summer Casserole

Garden Fresh Pasta Saute Japanese Clear Onion Soup Parmesan Crispies Roasted Lemon Pepper Vegetables Rosemary and Veggie Frittata Spinach 'N Berries Salad Watermelon Gazpacho Winter Minestrone Soup

 

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Natural Aromatase Inhibitors

Natural aromatase inhibitors include flavonoids, flavones, flavanones, isoflavones, resveratrol, oleuropein and linoleic acid. These are healing foods for breast cancer and other hormone-sensitive diseases. If you have, or have had, estrogen-dominant cancer, increase your consumption of whole foods containing aromatase inhibitors like: cabbage, kale, brussel sprouts, onions and garlic, citrus fruits, apples and parsley which are the primary dietary sources of quercetin. Olives and olive oil, grapes, black currants, cranberries, dark cherries, and dark berries such as blueberries, blackberries, bilberries, lingonberries and red raspberries are also high in flavonoids, including quercetin.

 

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Fuel Right

Enjoy More Fruits and Veggies Every Day - here are a few ways to add vitamins, minerals and fiber to your diet.

• Add pizzazz to your sandwiches with sliced pineapples, apples, peppers, cucumbers and tomatoes as fillings.
  
• Add grated, shredded or chopped zucchini, spinach and carrots to lasagna, mashed potatoes, pasta sauce and rice dishes.
  
• Top a baked potato with beans and salsa.
  
• Spread pureed apples, berries, peaches or pears on grilled or broiled seafood or poultry.
• Slice a banana lengthwise, top with a scoop of frozen low-fat yogurt and sprinkle with chopped nuts.

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Soy and Breast Cancer

Experts agree that breast cancer survivors can safely eat soy foods. There has been confusion about the connection between soy and breast cancer. New research suggests that soy foods may decrease the risk of breast cancer recurrence in women with a history of the disease.

Soy Confusion - Some nutrients in soy have chemical structures that look a bit like the estrogen found in a woman's body. This is where the term phytoestrogen comes from. However, phytoestrogens are not the same thing as female estrogen. Soy foods do not contain estrogen.

Recent Evidence - There have been several large studies looking at soy intake of thousands of women for many years. These observational studies show that women who regularly eat soy have lower breast cancer risk than women who do not eat soy. Some of these studies also suggest that breast cancer survivors who consume soy foods have a lower risk of breast cancer recurrence compared with women who do not eat soy foods.

Current observational studies cannot prove cause and effect - that is, they cannot prove that soy itself causes decreased risk of breast cancer and its recurrence. However, these studies are reassuring in affirming that soy foods do not increase breast cancer risk. They point toward a protective effect of soy on breast health, regardless of other lifestyle and diet choices.

Food First - Soy foods are a healthy option, while soy supplements may not be. The research on soy and breast health has looked at soy foods, not supplements. If you require extra calories during cancer treatment from a liquid nutritional supplement, the soy protein in this type of product is not a problem. However, soy pills and isoflavone-enriched powders should be avoided.

If you're concerned about breast health, choose healthy, whole soy foods such as tofu, tempeh, soymilk, and edamame.

Don't use soy powders and pills. The occasional soy protein bar or snack food is fine, but as with all plant foods, the less processed the food, the better.

Stop Soy Fear - In the end, feel confident in whatever choice you make about soy foods. Eat these foods if you enjoy them, or skip them altogether if soy isn't to your liking.

Source: Adapted from Suzanne Dixon, MPH, MS, RD handout and reprinted with permission from the Oncology Nutrition Dietetic Practice Group.

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Alleviate Nausea

Add a bit of fresh ginger to a cup of mint or chamomile tea (or combine all three) for a soothing drink that helps alleviate nausea and actually delights your taste buds too.

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Dry Throat Remedy

Some patients going through chemotherapy or radiation treatments experience extremely dry throats and mouths.  In addition to being uncomfortable, a dry mouth can increase the risk of cavities or infection.  Try this easy tip to bring much need moisture to your mouth or throat:  put a bit of olive oil or grapeseed oil in a small spray bottle and gently spritz the back of your throat or roof of your mouth with the oil.  It brings instant relief of the dry scratchy feeling

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Watermelon Gazpacho
Cold soups like this watermelon gazpacho can help you hydrate when you’re coping with symptoms such as nausea

2 pounds watermelon, seeded and chopped ¼ cup fresh cilantro, chopped 3 tablespoons fresh lime juice 2 tablespoons fresh mint leaves, chopped 2 tablespoons olive oil 1 large tomato, chopped 1 large cucumber, peeled and chopped Salt and pepper to taste *set aside a bit of the chopped cilantro and peppermint for garnish

In a blender, combine watermelon, cilantro, lime juice, mint leaves, olive oil, tomato, and cucumber and puree until smooth. Add salt and pepper to taste.  Pour the gazpacho into a bowl and refrigerate.  Garnish with cilantro and mint leaves.  Makes 4 servings

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dairy-free    vegan
Creamy Pea Soup
This refreshing and easy to prepare soup can be served warm or cold

1 tblsp Olive Oil 1 small Onion chopped 1 clove Garlic chopped 2 tsp fresh Mint chopped 2 cups unsweetened Pea Protein Milk or Almond Milk Juice from 1 lemon* -2 cups fresh or frozen Peas Salt and Pepper to taste

Saute chopped onion in olive oil on medium heat for 2 minutes or until tender.  Add chopped garlic, cook for 30 seconds.  Add peas, cook for 5 minutes or until peas are tender.  Remove from heat.  Season with salt and pepper to taste.  Stir in chopped mint.  Once mixture has cooled transfer it to a blender or food processor, add almond or pea protein milk and lemon juice - puree until smooth. 

Makes 4-6 servings

* low-sodium vegetable stock may be substituted for lemon juice

For a delightfully different and light summer meal serve chilled.

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vegan - gluten free - Paleo

Japanese Clear Onion Soup
A super quick and easy to prepare soup that is light and healthy. Enjoy!

1 handful Button mushrooms 2 Carrots 2 Celery stalks 2 Garlic cloves 2 Onions 1 handful Scallions 6 cups Vegetable broth or water

Wash and slice vegetables, place in pot with liquid and simmer for 30 minutes or until carrots are tender.   Salt and pepper to taste.

*For a more robust flavor add a bit of soy sauce or sriracha

Recipe courtesy of N. Benoit 

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Apple Cobbler

A simple yet delicious serving for one!

1 MacIntosh apple cored and sliced 1/4 cup quick cooking rolled oats or oatmeal cinnamon maple syrup Place apples in small glass baking dish.  Top with oats, add a sprinkle of cinnamon and drizzle a bit of maple syrup over the oats.

Bake in a 350^o oven for 15 minutes 
- or - 
Cook in the microwave on high for 4 - 5 minutes.

Note: You may use any type of apple, just remember to increase cooking time for firmer apples.

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Parmesan Crispies

It is tiring recovering from cancer but you can make a simple healthy snack for yourself that takes very little effort. These crispies contain protein, fat and carbohydrate, everything your cells need to thrive. Each crispie contains about 10 calories. Simple is best, at times, and making these little Parmesan Cheese Crispies is as simple as it gets!

1 C. fresh parmesan cheese, finely grated

Note: Don’t use commercial parmesan as it contains anti-caking additives which will prevent the crispie from adhering together.

Preheat oven to 350 degrees. Cover a cookie sheet with parchment paper. For each crispie, place a heaping teaspoon of parmesan, in a mound, on the cookie sheet. Leave a couple of inches in between the cheese mounds so they can spread out a bit. Bake  the crispies for 10 minutes or until the cheese is melted and a little bubbly. Remove from oven, let cool for a minute or two and then use a spatula to slide crispies on to a cookie rack to cool completely. Recipe makes approximately 40 crispie rounds.  Crispies can be frozen.

Recipe provided by Beth Colon, M.S., HHP, Certified Nutrition and Wellness Counselor, owner of Holistic Nutrition Services, Westborough, MA. 
www.HolisticNutritionServices.com

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Cranberry Bars

5 tablespoons butter melted
2/3 cups flour
1/3 cup raw sugar
1 egg
2/3 teaspoon almond extract
1 cup cranberries

Preheat oven to 350. Coat small round or square pan with butter, oil or cooking spray. Stir together ingredients until blended. Fold in cranberries. Spread in pan and bake for approximately 40 minutes (or until edges are golden and toothpick comes out clean when inserted in center). Cool before serving.

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Winter Minestrone Soup

4 potatoes - cubed 2 cups butternut squash - cubed 1 medium onion, chopped 2 celery stalks, chopped 1 large tomato quartered 2 cups cauliflower florets

3 artichoke hearts, sliced 1/2 bunch broccoli rabe, chopped 2 bay leaves 4 tablespoons Olive Oil 8 cups water

In a large pot saute the onions and bay leaves in olive oil until the onions become translucent.  Add potatoes and butternut squash, saute for an additional 2 minutes.  Add the cauliflower, artichokes, tomatoes and celery and saute for 2 minutes more.  Add water, cover and simmer on medium heat for 15 minutes or until the potatoes are tender.  Add a pinch of salt and the broccoli rabe and cook for an additional 5 minutes.

Serve with grated pecorino cheese and fresh ground black pepper.

*for a heartier soup add a cup or two of cooked pasta such as ditilini.

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Energy Smoothie

1 large banana
12 small strawberries
2 tablespoons flaxseed oil

Place all ingredients in blender and mix until smooth. Serve immediately.

Not only will this smoothie provide energy but it also high in potassium, vitamin B-complex, fiber, and Omega 3.

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Rosemary and Veggie Frittata

7 whole eggs 2 cups chopped spinach 1 large russet potato, peeled and sliced 1 cup chopped red bell pepper 1 cup sliced white onion

2 teaspoons dried rosemary 2 teaspoons minced garlic 4 ounces reduced fat feta, crumbled 1/2 teaspoon black pepper 1 tablespoon olive oil, divided

Use a skillet that can safely go from the stove top to the broiler.
Saute potato, onion, bell pepper, and rosemary over medium heat for 10 minutes with less than 1/2 tablespoon oil. Stir in spinach and garlic, saute for 1 minute. Remove from heat.
Beat eggs in large bowl. Add vegetables, black pepper, and feta cheese.
Place cleaned 10" skillet on burner over medium heat. Coat skillet with remaining oil, pour in egg mixture, and cook for 4 minutes.
Move skillet to preheated broiler and broil for 3 minutes.
Slide frittata onto plate and cut into 6 wedges.

Recipe courtesy of Dana-Farber/Brigham and Women's Cancer Center

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Chilled Strawberry Tea

2 cups fresh strawberries 1/4 cup fresh lemon juice 5 cups brewed honeybush or rooibos tea, chilled Puree strawberries and lemon juice in blender. Pour puree into a 2 quart pitcher and add chilled tea and ice. Float slices of strawberries and lemon in pitcher.

For a sweeter tea add stevia to the honeybush (rooibos) when brewing. 

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Spinach 'n Berries Salad

4 cups baby spinach 3/4 cup berries * 1/3 cup slivered almonds or walnuts - toasted 1 tbsp balsamic vinegar 1 tsp Dijon mustard 1 tsp honey 3 tbsp extra virgin olive oil salt and pepper to taste

*Any combination of strawberries, blueberries, blackberries or raspberries

Place spinach berries and nuts in a large bowl. Whisk together the balsamic vinegar, mustard and honey in a small bowl. Pour dressing over salad and toss. Season with a pinch of salt and pepper.

Note: to toast your own almonds or walnuts simply place them in a skillet or saute pan (do not add oil) and cook over low heat tossing continuously until you start to smell a "nutty" scent. Nuts can also be spread on a baking sheet and "toasted" in the oven at 350° for 10 minutes.

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Garden Fresh Pasta Saute

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Gather fresh vegetables and herbs from your garden or make a quick tripo to your nearest farmers market for this quick and delicious recipe. Total preparation and cooking time: 20 minutes

Cherry Tomatoes - 1 dozen
Plum Tomatoes - 6
Green Pepper - 1 large or 2 small
Sweet Onions - 1 large
Yellow Squash or Zucchini - 2 medium Garlic
Oregano
Basil
3/4 pounds cooked pasta, or rice noodles

Cut the plum tomatoes, green peppers, onions and squash into bite size chunks. Crush the garlic and lightly saute in 1/2 cup olive oil. Add plum tomatoes, peppers, onions and squash - saute for 10 minutes over medium high heat. Add cherry tomatoes, and herbs - saute for an additional five minutes. Toss with pasta or rice noodles, season with salt and pepper to taste.

Helpful tips: Adjust the amount of vegetables and olive oil based on the number of servings (the above recipe is for 3 - 4 servings). For softer vegetables saute with pan covered. Try adding fresh carrots, green beans, or broccoli for a slightly different taste.

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Roasted Lemon Pepper Vegetables

Pre-heat oven to 425 degrees.

1 cup red onion
1 cup carrots
1 cup sweet potatoes
1/2 cup parsnips
1/2 cup fennel (anise) bulb
1/2 cup celery
2 tablespoons olive oil
lemon
cracked black pepper

Dice all veggies 1" - 2". Toss veggies in olive oil and spread on baking sheet. Bake for 20 minutes, stir and bake for an additional 20 minutes. Season with lemon and pepper to taste and bake for final 10 minutes. Remove from oven and serve.

To create a soup simply puree veggies in food processor or blender. Add a bit of broth to desired consistency, heat on low stirring frequently until warm, serve.

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Chilled Carrot Soup This creamy version of carrot soup is made without cream and can be served hot or cold. Serves 4 Canola Oil - 3 tablespoons Carrots - 1 pound chopped Lime - 1 Salt  - 1/2 teaspoon Pepper - 1/4 teaspoon Vegetable Broth (low sodium) - 2 1/2 cups* Shallots - 2 large, peeled and chopped Garlic - 2 cloves chopped Almond Butter - 2 tablespoons Curry Powder (optional) 1 teaspoon Heat  canola oil in medium-size saucepan over medium heat.  Add carrots, shallots, garlic, curry, salt and pepper; stir to combine.  Cook for 5 minutes stirring frequently.  Add the broth and bring to a boil.  Reduce heat and simmer 5-7 minutes or until carrots are tender.  Add the almond butter and the juice from 1 lime, stir until blended.  Remove from heat and let cool slightly.  Puree in blender.  To serve chilled refrigerate for a short time.   * Chicken broth may be used in place of vegetable broth courtesy of Nancy Benoit back to top...

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Fresh Squash Summer Casserole Whole-milk ricotta makes this casserole extra cream, the the part-skim ricotta will work just as well.              Serves 8 2 tablespoons olive oil 3 cups cherry or grape tomatoes 3 garlic cloves chopped 12 ounces ricotta cheese 6 ounces of feta or goat cheese 1/2 cup reduced fat milk 12 ounces short pasta, cooked and drained 2 medium zucchinis cut into thin strips with a vegetable peeler 1/2 cup fresh basil chopped 1 tablespoon cold butter cut into small pieces Grated Parmigiano Reggiano Preheat oven to 350F.  In large skillet saute tomatoes in olive oil over medium heat for about 10 minutes.  Add chopped garlic and cook for an additional minute, rmeove from heat.  Combine ricotta, feta and milk in a large mixing bowl and stir until well blended.  Gently stir in cooked pasta, tomatoes, zucchini and basil.  Pour into a 2 quart casserole dish.  Sprinkle butter evenly over the top.  Sprinkle with parmigiano cheese.  Cover and bake 30 -40 minutes until hot and bubbly.  Remove from oven and enjoy! *  for a bit of crunch on top sprinkle 1/2 cup bread crumbs or crackers on the top of the casserole before baking. courtesy of Nancy Benoit back to top...