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Eating for Your Health | Top 5 Foods to Prevent Breast Cancer

In honor of October being breast cancer awareness month, Laura Ashely Catering & Events has done some research and is dishing up the yummiest entrees with ingredients to prevent the disease.

1. Rainbow Chard Salad

Hearty leafy greens have been reported to contain carotenoid antioxidants, including beta carotene, lutein, and zeaxanthin, higher blood levels of which are associated with reduced breast cancer risk (8Trusted Source). The eight studies in over 7,000 people found that women with higher levels of carotenoids had a greatly reduced risk of breast cancer, compared with women with lower levels.

A rainbow chard salad with lightly sautéed leaves and stems are the base including fennel. In theme with breast cancer awareness-pink, this leafy green is on theme and extremely healthy. Steaming the greens for just a few minutes keeps them vibrant and makes them tender but not too soft. Look for a small fennel bulb with the lacey green fronds still attached. If fennel isn’t available at your market, a small onion would be a good substitute here.

Rainbow Chard Ingredients:

- 1 pound rainbow chard

- 1 tablespoon olive oil

- 1 cup thinly sliced fennel bulb

- 1/4 cup water

- 1/4 cup chopped pistachios

- 2 tablespoons fennel fronds

- 1 tablespoon apple cider vinegar

- 1/4 teaspoon black pepper

- 1/8 teaspoon kosher salt

2. Grapefruit & Beet Treat

Citrus fruits are teeming with compounds that are linked to protecting against breast cancer, including folate, vitamin C, and carotenoids like beta cryptoxanthin and beta carotene, plus flavonoid antioxidants like quercetin, hesperetin, and naringenin. These nutrients provide antioxidant, anticancer, and anti-inflammatory effects (12Trusted Source).

The contrast between the tangy grapefruit and earthiness of the beet make this dish a delight. Soft, caramelized beets are paired with juicy grapefruit rounds and a briny, herb-packed salsa verde for extra flavor.

Grapefruit & Beet Ingredients:

- 1 grapefruit

- 1 beet

- 1 tablespoon of salsa verde

- 1 pinch of sea salt

- 1 tablespoon of chopped walnuts

3. Grilled Mackerel

Fatty fish, including mackerel, are known for their impressive health benefits. Their omega-3 fats, selenium, and antioxidants like canthaxanthin may offer cancer-protective effects (14Trusted Source, 15Trusted Source, 16Trusted Source). Some studies show that eating fatty fish may specifically reduce your risk of breast cancer.

Using a fish grill, cook the mackerel filets for several minutes until crispy. Accompanying the fish is broccoli, lime, and a delicious green sauce made from the following ingredients:

Grilled Mackerel Ingredients:

  • 4 mackerel filets

  • Sauce: Greek yoghurt, avocado, fresh coriander, fresh parsley, apple cider vinegar, lemon juice, honey (optional)

  • 1 lime

  • 1 stock of broccoli

4. Berry Blast Smoothie

Enjoying berries may help lower your risk of certain cancers, including breast cancer. Notably, a study in 75,929 women linked higher berry intake — and blueberries in particular — to a lower risk of estrogen receptor negative (ER−) breast cancer (21Trusted Source).

Make a smoothie and protect your boobies with this Berry Blast recipe. This smoothie is a great quick breakfast or mid-day snack choice and is loaded with antioxidants and protein thanks to the Greek yogurt.

Berry Blast Ingredients:

- Blueberries, blackberries, raspberries, and strawberries

- Banana

- Vanilla Greek yogurt

5. Kimchi Carbonara

Fermented foods like yogurt, kimchi, miso, and sauerkraut contain probiotics and other nutrients that may safeguard against breast cancer (22Trusted Source). A review of 27 studies linked fermented dairy products, such as yogurt and kefir, to a reduced risk of breast cancer in both Western and Asian populations (23Trusted Source).

This kimchi carbonara recipe is sure to have new and long-time kimchi lovers hooked. This dish takes a total of 20 minutes to make including prep time and feeds two.

Kimchi Carbonara Ingredients:

- 2 strips good, thick-slab bacon, cut into 1/4-inch strips

- 1 cup well-fermented kimchi, chopped

- 8 to 10 ounces fresh ramen noodles, such as Sun Ramen, or any similar pasta

- 2 large organic, cage-free eggs

- 1/4 cup Parmesan cheese, grated, plus more for garnish

- Freshly ground black pepper

- Chopped scallions, optional

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