October is Breast Cancer Awareness Month, a time to reflect on the importance of taking proactive steps toward health and wellness. While cancer affects millions of lives worldwide, research has shown that a well-balanced diet focused on whole, anti-inflammatory, and antioxidant-rich foods could play a significant role in helping the body defend itself against illness, including cancer.
We believe in empowering our clients and communities with the knowledge and resources to make health-conscious decisions—whether it’s in the corporate café or the local grocery store. This month, we’re focusing on how you can promote an overall “well lifestyle” through the power of seasonal, nutrient-dense foods that may help reduce cancer risk and enhance overall health.
The Power of Whole Foods and Anti-Inflammatory Ingredients
Whole foods—those that are unprocessed and unrefined—are packed with essential nutrients and fibers that are often stripped away in processed foods. By incorporating these into your meals, you can fuel your body with vitamins and minerals that support your immune system and overall well-being. Particularly, anti-inflammatory foods are vital in reducing chronic inflammation, a condition that can contribute to cancer and other illnesses.
Cruciferous vegetables like broccoli, Brussels sprouts, and kale, as well as berries, turmeric, ginger, garlic, and green tea, are powerful anti-inflammatory foods that can be easily integrated into everyday meals. These foods help combat inflammation in the body while boosting immunity. Seasonal produce like butternut squash, sweet potatoes, and apples also pack a punch, offering a variety of nutrients while promoting a wholesome fall eating experience.
Antioxidants: A Natural Defense
Antioxidants are compounds that help neutralize free radicals in the body, which are unstable molecules that can lead to cellular damage and increase cancer risk. Foods rich in antioxidants—like blueberries, pomegranates, and spinach—can help protect the body from this damage.
During the fall season, it’s easier than ever to incorporate antioxidant-rich foods into your diet. Apples, cranberries, and dark leafy greens are at their peak and offer a wealth of nutritional benefits, while providing the comforting flavors we love this time of year.
To help you incorporate these health-forward ingredients into your meals, here are two simple recipes featuring whole foods, anti-inflammatory, and antioxidant-rich ingredients that can be enjoyed for lunch and dinner. Both dishes highlight the season’s best produce and offer easy, nourishing options.
Lunch: Kale and Quinoa Salad with Roasted Butternut Squash and Pomegranate
This vibrant salad is a delicious way to pack your lunch with nutrient-dense, cancer-fighting ingredients. Kale is rich in vitamins and fiber, while pomegranate seeds offer a burst of antioxidants. Roasted butternut squash adds a seasonal touch and a dose of beta-carotene, known for its cancer-fighting properties.
Ingredients:
- 1 cup quinoa, cooked and cooled
- 2 cups kale, finely chopped
- 1 cup butternut squash, peeled and cubed
- 1/4 cup pomegranate seeds
- 1/4 cup toasted pumpkin seeds
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon honey
- 1/2 teaspoon ground turmeric
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F. Toss the cubed butternut squash with 1 tablespoon of olive oil, salt, and pepper, and roast for 20-25 minutes, or until tender.
- In a large bowl, massage the kale with a pinch of salt until it softens.
- Add the cooked quinoa, roasted butternut squash, pomegranate seeds, and toasted pumpkin seeds to the kale.
- In a small bowl, whisk together the remaining olive oil, apple cider vinegar, honey, turmeric, salt, and pepper to create the dressing.
- Pour the dressing over the salad and toss until evenly coated. Serve chilled or at room temperature.
Dinner: Baked Salmon with Garlic, Spinach, and Roasted Brussels Sprouts
Salmon is an excellent source of omega-3 fatty acids, known for their anti-inflammatory properties. Paired with garlic (a potent anti-cancer food), spinach, and Brussels sprouts, this dinner is as flavorful as it is nourishing.
Ingredients:
- 4 salmon fillets
- 2 cups Brussels sprouts, halved
- 4 cups fresh spinach
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 lemon, thinly sliced
- 1 teaspoon ground turmeric
- 1 teaspoon ground black pepper
- Salt to taste
Instructions:
- Preheat the oven to 375°F.
- Toss the Brussels sprouts with 1 tablespoon of olive oil, turmeric, salt, and pepper, and spread them on a baking sheet. Roast for 20-25 minutes, or until golden brown.
- Meanwhile, heat 1 tablespoon of olive oil in a skillet over medium heat. Add garlic and sauté for 1-2 minutes, until fragrant. Add spinach and cook until wilted. Season with salt and pepper to taste.
- Place the salmon fillets on a lined baking sheet. Season with salt, pepper, and place lemon slices on top of each fillet. Bake for 12-15 minutes, or until the salmon is cooked through.
- Serve the baked salmon alongside the sautéed spinach and roasted Brussels sprouts
Empowering Your Well-Being, One Meal at a Time
By choosing whole, anti-inflammatory, and antioxidant-rich foods, you not only support your body’s natural defenses but also promote long-term wellness. This Breast Cancer Awareness Month, we encourage everyone to take simple yet impactful steps in the kitchen to help fight cancer and maintain an overall well lifestyle. With seasonal produce at its peak, now is the perfect time to shop for wholesome ingredients that nourish the body and soul.
