3 easy recipes to add more anti-inflammatory nutrients to your diet

Studies show that certain healthy foods can make a big difference in reducing cancer risk over a lifetime.

During Breast Cancer Awareness Month, registered dietitian Rachel Beller joined “Good Morning America” ​​to share the benefits of certain foods that can help reduce your overall risk of cancer, including breast cancer.

Food alone cannot prevent or cure cancer, but organizations, including the American Cancer Society, have linked some foods to risk reduction.

Beller describes antioxidant-rich foods with potential anti-inflammatory properties that can be incorporated into a healthy diet and reveals secret power-ups that are delicious, nutritious and convenient. Did.

It’s not one meal and it’s all over, but eating well consistently over the years can lead to real health benefits, says Beller.

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

breakfast power food

Whole roasted hemp seeds have a crunchy, nutty flavor and are rich in both fiber and protein, containing 4.5 grams of fiber and 4 grams of protein per 2 tablespoons.

Flaxseed is the best source of lignans, a class of phytoestrogens that have been studied for health benefits, including a reduced risk of breast cancer.

Chia seeds also contain 5 grams of fiber per tablespoon.

All three seeds are rich in “healthy omega-3 fats, fiber and anti-inflammatory properties,” Beller explains.

multi seed power jam 3 cups frozen blueberries

3 tablespoons lemon juice

2 tablespoons dates or maple syrup

2 tablespoons ground hemp seeds

Flaxseed powder 1 tablespoon

1 tablespoon chia seeds

direction

Place berries, lemon juice, and syrup (if using) in a small saucepan over medium-low heat. When the berries begin to juice, let the mixture simmer for about 15 minutes until the berries begin to crumble.

Stir in the Multiseed Power Mix (whole hemp, powdered flaxseeds, chia seeds) and simmer for an additional 5-10 minutes, until the berry mixture begins to thicken. Remove from heat and let cool. The jam will harden as it cools.

Note: This jam can be used as a topping for oatmeal or mixed into yogurt. But it’s not just about breakfast. Spread some jam on crackers or grain-free bread and add some nut butter to give your snack some power.

Spice up your lunch and dinner

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

Beyond flavor, spices can dramatically boost a diet’s antioxidant and anti-inflammatory properties, helping with overall health, Beller explained.

But it’s not just one meal. Consistency helps the cumulative effect of antioxidants and anti-inflammatory spices in your diet.

Creamy Golden Tahini with cauliflower and crispy chickpeas

This flavorful sauce can be used as a topping for cooked meals or chilled for use in salad dressings. The two spice blends are a universal taste and an easy way to upgrade the nutritional value of your diet.

material1/2 cup raw tahini, sesame paste (rich in lignans)1/2 cup water1/4 cup lemon juice1 tbsp Veggie Power Blend (Garlic Powder, Onion Powder, Turmeric, Black Pepper, Dried Parsley)1/4 teaspoon sea salt, optional

direction

Place all ingredients in blender. Blend for 10 seconds. Taste and season with salt and pepper to your liking. If the mixture seems too thick, slowly add more water and blend again until the desired consistency is reached.

cauliflower and crispy chickpeas 4 cups cauliflower florets (an antioxidant-rich cruciferous vegetable)2 tablespoons olive oil1 tablespoon flavorful spice blend (paprika, garlic, turmeric, cumin, black pepper, cayenne)

direction

Preheat the oven to 400 degrees. Arrange the cauliflower and chickpeas on a parchment-lined baking sheet. Drizzle with oil and spices and mix well to cover the cauliflower and chickpeas. Bake for about 30 minutes.

Remove from oven. Drizzle with golden tahini sauce.

Healthy dessert of cacao and turmeric

According to Beller, cacao is packed with two nutrients that include anti-inflammatory properties. quercetin and polyphenols.

chocolate fix cookie

material3/4 cup almond flour1/3 cup cocoa powder3 1/2 tablespoons coconut palm sugar3/4 teaspoon baking powder1 tablespoon Golden Breakfast Spice Blend (available on Beller’s website)1/4 cup plant-based milk (any kind)2 tablespoons dark chocolate chips (and/or chia seeds, almonds)

Heat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper.

In a large bowl, mix flour, cocoa powder, golden blend, sugar, baking powder, and vegetable milk until all ingredients are combined.

With clean hands, roll about 1 tablespoon of dough into a ball and arrange on a baking sheet. Leave about 2 inches between each cookie.

Flatten each ball and shape the cookie into a circle. Feel free to top with dark chocolate chips or slivered almonds.

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

Healthy wasabi snack

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