5 recipes for the holidays that use cancer-fighting ingredients
The holidays are almost here, and that means planning your meals and pot-luck dishes for all your big events. If you’re looking for some ways to keep your spread healthy, there’s no need to cut out fan favorites. Some of the best cancer-fighting foods make for great holiday recipes. From nuts and beans to brussels sprouts and other veggies, try your hand at one of these recipes to help you and your loved ones stay ahead of cancer.
Roasted Brussels sprouts with garlic
Brussels sprouts are a cruciferous vegetable, which have important nutrients. Cruciferous vegetables have been proven to reduce the risk of 胸, colorectal, 肺 そして prostate cancers in multiple studies, according to the 国立がん研究所. Not into sprouts? Add a different cruciferous veggie to your holiday spread, like broccoli, cauliflower (check out this recipe for a twist on classic mashed potatoes) or cabbage.
Herb and walnut stuffing
Nuts are a great source of fiber and healthy fats. High-fiber diets have been shown to lower your cancer risk. In addition to this recipe (which can be made ahead and kept in the fridge up to one day before baking), you can also incorporate nuts into many of the dishes you’re already serving—try adding walnuts to your brussels sprouts or pecans to another fan-favorite: sweet potatoes.
Best pumpkin pie ever
(Recipe via The Whole Grain Council, adapted from King Arthur Flour Whole Grain Baking cookbook)
Whole grains are great for the phytonutrients—otherwise known as antioxidants—they contain that protect your body from diseases. This recipe calls for whole wheat flour, and you can incorporate whole grains into lots of other dishes, too. When shopping for your ingredients, look for “100% whole grain” on the packaging.
There are so many ways to incorporate whole grains into your meal. From whole grain stuffing to dinner rolls, consider what easy swaps you can make in dishes you’ve already got on the menu.
Mashed potatoes with beans
We love legumes because of the fiber, phytochemicals and minerals they contain that can have anti-cancer effects, like stopping cancer cells or tumor growth. Lentils, peas, chickpeas, soybeans, lima beans and peanuts are all great options to add some more fiber to your table.
Braised kale with caramelized onions and blue cheese
Consuming a plant-based diet is one way to がんのリスクを減らす. A large 2021 study found that three servings of vegetables (not starchy ones, like potatoes) and two of fruit (not juice) every day resulted in a 10% lower risk of death from cancer. And according to the U.S. Department of Agriculture, studies have shown that eating two to three servings of green leafy vegetables (think dark salad greens, like this kale recipe) per week may lower the risk of stomach, breast and skin cancer.
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These recipes are just small steps toward a healthier lifestyle. Making healthy choices in the kitchen—along with other habits like getting regular exercise, not smoking, and limiting alcohol consumption—can add up over time. Together, small healthy habits support your overall well-being and help you reduce your cancer risk.
Happy holidays—and happy cooking!