Healthy Diet and Recipes to Fight Breast Cancer
Although this blog and our nonprofit, Pawsitively 4 Pink, are not a source for medical advice, it is widely accepted that maintaining a healthy diet to avoid breast cancer works. A healthy diet that helps us avoid and fight breast cancer is full of antioxidants, fresh fruit and vegetables, and organic products that boost your immune system and help your body stay strong.
Of course, a healthy and well-balanced diet is crucial for overall well-being and becomes even more important when it comes to fighting breast cancer. A nutrient-rich diet boosts the immune system, promotes healing, and potentially helps our body's natural defenses for fending off breast cancer. To guide you on your breast cancer journey, we're listing the best foods to include in your diet, those that can strengthen the immune system, and ones to avoid during breast cancer treatment and recovery.
Breast Cancer Diet: Foods to Boost the Immune System
Our immune system is what fights for us when we get sick - from the common cold, the flu, to cancer, our body's immune response is our natural defense system. Keeping it strong is one great way to support our bodies in the fight against breast cancer.
Fresh, Organic Fruits and Vegetables
Packed with antioxidants, vitamins, and minerals, fruits and vegetables are essential for supporting the immune system. Read more about what sorts of food to bolster your diet with antioxidants here.
Organic berries, ripe citrus fruits, leafy greens, and cruciferous vegetables like broccoli and cauliflower are particularly beneficial. Read more about what a cruciferous vegetable is and what makes them so good for us here.
Whole Grains
Opt for whole grains like brown rice, quinoa, whole wheat bread, and oats to provide complex carbohydrates, fiber, and essential nutrients that contribute to overall health.
When grains become over-processed, they break down into simple sugars that cause more harm than good to our bodies. Read more about the benefits of eating whole grains and where to find them here.
Lean Proteins
Build lean protein into your diet with sources like chicken, turkey, fish, tofu, seitan, and legumes. Protein is vital for repairing and building tissues, crucial during cancer treatment. This is especially true for any patients undergoing invasive surgeries, as the body needs as much help as it can get rebuilding.
Healthy Fats
This is a great opportunity for helpful and healthy snacking - healthy fats like avocados, nuts, seeds, and olive oil round out a cancer patient's diet by providing energy and supporting nutrient absorption. All those antioxidants and nutrients are useless unless they're properly absorbed by the body.
Read more about how eating healthy fats actually increases vitamin absorption.
Foods that Fight Breast Cancer
In addition to the foods listed above, the following foods are important for breast cancer survivors. Including them in your daily diet decreases the likelihood of cancer recurrence, or can help fight against cancer developing in the first place.
Cruciferous Vegetables
As we mentioned above, foods like broccoli, cabbage, Brussels sprouts, and kale provide nutrients like sulforaphane, formed from glucosinolates, that may have protective effects against different cancers. Read more about how cruciferous vegetables can help the body in the battle against cancer.
Fatty Fish
Omega-3 fatty acids found in salmon, mackerel, and sardines have anti-inflammatory properties that may contribute to breast cancer prevention. Omega-3s are well-known for their anti-inflammatory properties, making them a staple in any health, cancer-fighting diet.
Berries
Yes, organic berries are worth the price. The antioxidants in berries, such as strawberries and blueberries, have been linked to a reduced risk of breast cancer as they protect against cellular damage and the development of cancerous cells.
Walnuts
We're getting a little specific here, but according to multiple studies, individuals who consumed high amounts of nuts, including walnuts, peanuts, and almonds weekly were 2-3 times less likely to develop breast cancer.
Read about a few more foods that help our bodies in the fight against breast cancer.
What Foods to Avoid with Cancer
You'll find these foods practically everywhere - in the grocery store, restaurants, and gas stations. That's why it's so important to understand the risks when choosing to consume these widely available yet potentially harmful foods. These are foods not to eat with breast cancer.
Processed Foods
Processed foods include everything from marshmallows to organic oat crackers.
A “processed food”, as defined by the US Department of Agriculture, is a food “that has undergone any changes to its natural state—that is, any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state.”
Processed foods are dangerous because they're high in unhealthy fats, sugars, and additives, which heavily contribute to inflammation and actively hinder the body's healing process.
It's crucial for cancer patients or those working to avoid cancer to eat and cook with whole foods. When possible, we recommend even exploring how to make staples like pasta, marinara sauce, bread crumbs, et cetera at home from scratch with whole ingredients. That way, you can avoid additives companies add to processed foods.
It's easier than you think. Check out this simple at-home pasta recipe. All you need is flour, eggs, olive oil, and salt!
Excessive Alcohol
Alcohol consumption is linked to an increased risk of breast cancer. Limiting or avoiding alcohol for those at a high risk of developing breast cancer and during breast cancer treatments is advisable.
But the party doesn't have to stop - non-alcoholic beverages, or “mocktails”, are becoming popular all across the country. Take a look at some delicious simple mocktail recipes to try during breast cancer treatment.
Our Favorite Recipes to Fight Breast Cancer
Below you'll find two of our favorite recipes to fight breast cancer. We whip up these recipes often for ourselves or friends fighting breast cancer; they're simple, nutrient-packed, and antioxidant-rich.
Our Recipe for a Superfood Smoothie:
This delicious smoothie is one of our best recipes for patients with cancer.
Ingredients:
- 1 cup mixed berries (blueberries, strawberries, raspberries)
- 1 banana
- 1 cup kale or spinach
- 1 tablespoon chia seeds
- 1 cup almond milk
- Ice cubes (optional)
Instructions:
- Use a blender to blend all ingredients until smooth.
- Optionally, serve with a squeeze of fresh lemon juice and a few drops of agave syrup to brighten and sweeten the flavor.
*Pro tip: It's crucial to use whole fruits and vegetables for this recipe. Juices don't carry the necessary nutrients, vitamins, and fibers.
Our Recipe for Baked Salmon with Quinoa and Roasted Vegetables:
This baked salmon recipe is a wonderful lunch or dinner option and is definitely on our list of best recipes for cancer patients.
Ingredients:
- 2 salmon fillets
- 1 cup quinoa, cooked
- Assorted vegetables (bell peppers, zucchini, cherry tomatoes)
- 2 tablespoons olive oil
- Lemon, herbs, and spices for seasoning
Instructions:
If it's your first time cooking quinoa, don't worry, it's simple. Follow along on how to cook quinoa perfectly here.
- 1. Preheat oven to 400°F (200°C).
- 2. Slice vegetables into bite-sized pieces.
- 3. Season salmon with herbs, spices, and a squeeze of lemon. Place salmon and vegetables on a baking sheet, drizzle with olive oil, and bake for 15-20 minutes. Serve atop cooked quinoa for a balanced and delicious meal.
While a healthy diet cannot replace medical treatment for breast cancer, it undoubtedly plays a supportive role in breast cancer recovery. Always consult with a healthcare professional or a registered dietitian to create a personalized diet plan tailored to your specific needs and preferences.
Looking for more breast cancer recipes and diet tips? Check out our blog about 8 more healthy recipes for breast cancer patients.
Curious about the work we do to financially support women battling breast cancer? Find out more about our Pawsitively fabulous nonprofit and the impact we make.
8 Healthy Recipes for Breast Cancer Patients
It is no secret that diet and nutrition play a vital role in cancer prevention and treatment. Eating healthy food helps boost the immune system, reduce inflammation, and fight off infection. Many times during cancer treatment, patients lose their appetite and energy, putting them at risk of malnutrition. Wondering what foods to eat for breast cancer patients? First and foremost, it's important to try and maintain weight, regain energy, and heal.
There are many different dietary approaches that breast cancer patients can take to help improve their health. Some choose to follow a plant-based diet, while others opt for a high-calorie, high-protein diet to gain strength or gain weight.
Whatever approach you choose, it is important to include plenty of healthy and nutritious foods in your diet. We also recommend seeking guidance from a nutritionist for recommendations based on your specific case and cancer treatment. Here are 8 healthy recipes that are both nutritious and delicious and can help with a well-balanced diet:
1. Quinoa Salad with Roasted Vegetables
This colorful salad is packed with nutrients and antioxidants. Quinoa is a good source of protein and fiber, while roasted vegetables provide a host of vitamins and minerals, making this dish a good recipe for cancer patients.
Ingredients:
- 1 cup quinoa
- 1 roasted red pepper
- 1 roasted yellow pepper
- 1/2 roasted eggplant
- 1/4 cup chopped parsley
- 1/4 cup chopped mint
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375 degrees F.
- Rinse the quinoa in a fine-mesh strainer.
- In a large bowl, mix the quinoa, roasted peppers, eggplant, parsley, mint, olive oil, lemon juice, salt, and pepper.
- Transfer to a baking dish and bake for 20-25 minutes, or until the quinoa is cooked through.
2. Lentil and Quinoa Stew
This hearty stew is perfect for cold days or if you're in need of some comfort food. Lentils are a good source of protein and fiber, while quinoa is a complete protein source containing all nine essential amino acids.
Ingredients:
- 1/2 cup green lentils
- 1/2 cup red lentils
- 1/2 cup quinoa
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 2 cups vegetable broth
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1/2 cup chopped fresh cilantro
Instructions:
- In a large pot, combine lentils, quinoa, onion, garlic, cumin, coriander, turmeric, and vegetable broth.
- Bring to a boil over high heat. Reduce the heat to low and simmer for 30 minutes, or until lentils and quinoa are cooked through.
- Stir in diced tomatoes and cilantro and serve warm.
3. Black Bean Burrito Bowls
If you're looking to add a little variety to your healthy diet, this meal is for you. This vegan dish is packed with fiber and protein. Black beans are an excellent source of both, while brown rice provides complex carbohydrates and essential vitamins and minerals.
Ingredients:
- 1 cup cooked brown rice
- 1 can (15 ounces) black beans, drained and rinsed
- 1/2 cup chopped red onion
- 1/4 cup chopped fresh cilantro
- 1 tablespoon lime juice
- 1 teaspoon chili powder
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cooked brown rice, black beans, red onion, cilantro, lime juice, chili powder, and salt and pepper to taste.
- Serve in individual bowls and enjoy!
4. Roasted Butternut Squash Soup
This creamy soup is packed with vitamins and minerals that are just what your body needs. Butternut squash is an excellent source of beta-carotene, while carrots and sweet potatoes provide additional vitamins and minerals.
Ingredients:
- 1 large butternut squash, peeled, seeded, and cubed
- 2 carrots, peeled and chopped
- 1 large sweet potato, peeled and cubed
- 1 onion, chopped
- 4 cloves garlic, minced
- 3 cups vegetable broth
- 1 cup milk
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375 degrees F.
- In a large roasting pan, combine butternut squash, carrots, sweet potato, onion, and garlic.
- Roast for 30-35 minutes, or until vegetables are tender.
- In a blender, puree roasted vegetables with vegetable broth, milk and salt, and pepper to taste.
- Serve warm and enjoy!
5. Curried Chickpea Stew
A twist on a classic stew, this one adds a little extra flavor while also providing the nutrition you need. Chickpeas are a good source of protein and fiber, while veggies provide a host of vitamins and minerals.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 cup water
- Salt and pepper to taste
Instructions:
- In a large pot, heat olive oil over medium heat. Add onion, garlic, ginger, cumin, coriander, turmeric, cinnamon, and cayenne pepper and stir well.
- Cook for 3-4 minutes, or until spices are fragrant.
- Add chickpeas, diced tomatoes, and water. Bring to a boil over high heat. Reduce the heat to low and simmer for 30 minutes, or until chickpeas are cooked through.
- Season with salt and pepper to taste and serve warm.
6. Quinoa Veggie Bowls
These hearty bowls are perfect for a quick and easy meal. Quinoa is a complete protein source, while veggies provide essential vitamins and minerals.
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup chopped broccoli
- 1/2 cup chopped cauliflower
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cooked quinoa, broccoli, cauliflower, red onion, parsley, and olive oil. Season with salt and pepper to taste.
- Serve in individual bowls and enjoy!
7. Lentil Quinoa Salad
This hearty salad is perfect for a light lunch or dinner. Lentils are a good source of protein and fiber, while quinoa provides essential vitamins and minerals. The veggies add a host of antioxidants and phytochemicals.
Ingredients:
- 1 cup cooked quinoa
- 1 cup cooked lentils
- 1/2 cup chopped red bell pepper
- 1/2 cup chopped yellow bell pepper
- 1/4 cup chopped red onion
- 1 clove garlic, minced
- 1/4 cup freshly squeezed lemon juice
- 3 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cooked quinoa, cooked lentils, bell peppers, red onion, garlic, lemon juice, and olive oil. Season with salt and pepper to taste.
- Serve in individual bowls or on a bed of greens. Enjoy!
8. Kale and White Bean Soup
This nutrient-rich soup is perfect for a quick and easy meal. Kale is an excellent source of vitamins A, C, and K, while white beans provide protein and fiber.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper
- 4 cups vegetable broth
- 1 can (15 ounces) white beans, drained and rinsed
- 2 cups chopped kale
- Salt and pepper to taste
Instructions:
- In a large pot, heat olive oil over medium heat. Add onion, garlic, ginger, cumin, coriander, turmeric, cinnamon, and cayenne pepper and stir well.
- Cook for 3-4 minutes, or until spices are fragrant.
- Add vegetable broth and white beans. Bring to a boil over high heat. Reduce the heat to low and simmer for 30 minutes.
- Add kale and cook for 5-10 minutes, or until wilted. Season with salt and pepper to taste and serve warm.
9. Extra Recipe: Black Bean Brownies
Brownies don't always have to be just full of sugar! One of our favorite healthy recipes is for these fudgy brownies; it's a delicious way to get your protein and fiber. Black beans provide essential nutrients, while chocolate adds antioxidants.
Ingredients:
- 1 can (15 ounces) black beans, drained and rinsed
- 3/4 cup unsweetened cocoa powder
- 1/2 cup sugar
- 1/4 cup honey
- 1/4 cup olive oil
- 2 eggs
- 1 teaspoon vanilla extract
Instructions:
- Preheat the oven to 350 degrees F. Grease an 8x8 inch baking dish with nonstick cooking spray.
- In a food processor, combine black beans, cocoa powder, sugar, honey, olive oil, eggs, and vanilla extract. Blend until smooth.
- Pour mixture into the prepared baking dish and bake for 25-30 minutes, or until brownies are set. Allow cooling completely before cutting into squares. Enjoy!
Talk to your nutritionist or doctor to see how these healthy recipes can benefit you. Regardless of if you're undergoing treatment for breast cancer or in recovery, a healthy diet is essential for good health. Hopefully, meal planning became easier after seeing these delicious and healthy meals. Quinoa is a complete protein source, while veggies provide essential vitamins and minerals. Lentils and beans are good sources of protein and fiber, and quinoa and kale provide essential vitamins and minerals. For more good recipes for cancer patients check out this page where you can filter through more healthy recipes by diet type and symptom. Try them and enjoy!
If you're looking for ways to help women with breast cancer in our community, make sure to check out our volunteer opportunities and, if you can, make a donation - we appreciate you!