Tag Archive for: diet to prevent cancer

Plan Your Meals

Plan Your Meals

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Do you plan your meals? How much time, effort, and planning do you put into your family’s food options?  Many women walk in the door from their job and start the planning, prepping, AND cooking then. When you’re exhausted is not the best time. I pick one weekend day and plan, prep, and prepare meals and snacks.

Planning is the secret to wellness! When you have clean, whole food available during your busy week, you won’t need to succumb to processed, lifeless “food”.  If 80% of all disease is preventable, planning your family’s meals is no longer an option, it’s a requirement.

Hate being in the kitchen?  Ask for help from friends and share meals. Have a taste test and turn it into a competition. Get your kids and husband involved to make it a fun family event.  See who can find the best recipe and experiment with something new.  Did you know, Americans eat the same 10-20 foods every single week?!  God made a variety of nutrients from all the different fruits, veggies, and greens for a reason…your body needs them!

You can also team up with the family and have a contest to see what dish is liked the best.  Incorporate a fun reward like a family movie or game night (game night is one of our family’s favorite activities).

Also, think about making extra meals or snacks and freezing them for the following week.  Hummus, meatloaf, and soups all freeze very well.  Coconut crack bars do too but good luck not eating them all in the first week! There is a reason it is called coconut crack you know!

One of my favorite meal-prepping tasks to ask my kids to help with is washing fruits and veggies. They can also cut and sort them (that’s their favorite part). That makes throwing a salad together or not having to prep as much for Monday night dinner so much easier.

This week I’ve prepared roasted garlic hummus for snacks/lunch, gelled chia for smoothies, coconut crack bars for dessert, butternut squash with bean soup, and meatloaf (grass-fed beef, of course) for hubby’s birthday dinner.

To ensure we intake plenty of raw fruits and veggies, I’ll serve the hummus with plenty of raw veggies plus include lots of greens in my morning smoothie.  Raw fruits are usually my in-between meal snacks since they digest better independently.

Planning and food preparation not only saves time and money, but it can also save you and your loved ones. We hear daily how many people are experiencing pain, the agony of chemo and radiation, mental health struggles, and the list goes on. If 80% of that is preventable, taking a couple of hours each week to prepare meals and snacks doesn’t seem so bad, does it? It’s a task that you reap the rewards. for your lifetime!

Remember you and your family are so worth it!

Sweet Potato Hash Browns

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Sweet Potato Hash Browns

This sweet potato hash browns recipe is a superfood nutrient powerhouse. Sweet potatoes are root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and help prevent chronic disease.

Ingredients (use organic when possible)

  • 2 sweet potatoes, shredded
  • 1/4 teaspoon of pink Himalayan salt
  • 2 to 3 large kale leaves, shredded
  • 1/4-1/2 teaspoon freshly ground black pepper

Directions:

Rinse the shredded potatoes and pat them dry. Mince the garlic. Coat the skillet with coconut oil or organic butter. Over medium-high heat, sauté the potatoes with salt until the potatoes are crisp. Once the potatoes are done add kale and garlic to the pan and continue sautéing for about 2 more minutes. Remove from heat. Add pepper.

Nutrition Information Per Serving: makes 2 servings

calories: 450, fax: 1 g, saturated fat: 0 g, calories from fat: 2%, Cholesterol: 0 mg, protein: 10 g, carbohydrates: 102 g, sugar: 2 g, fiber: 7 g, Sodium: 366 mg, calcium: 0 mg, iron: 0 mg, vitamin C: 0 mg, beta-carotene: 0 mcg, vitamin E: 0 mg

Source: Recipe from 21 Day Weight Loss Kickstart by Neil Barnard, M.D; recipe by Jason Wyrick of the Vegan Culinary Experience.

Mocha Mousse Recipe

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This is an amazing Mocha Mousse recipe made with tofu. I tricked my hubby one night and served this after he told me he’d “never eat tofu”. Because it tastes like the most delicious chocolate mousse ever, he loved it– but he WAS quite surprised to find out he just ate tofu! Note with tofu or any soy-based ingredient, use organic non-GMO sources.

The beauty of this dessert is that you can eat it for breakfast or anytime you crave something chocolate. It’s loaded with protein and only uses a natural source of sweetener from dates.

Despite what you may have heard, soy is a healthy food. Its safety and health value depend on how it was produced and processed. Like most other plant foods, the healthiest soy foods are the least processed. Young soybeans, also called edamame, can be steamed and eaten right from their pods. This is one of my favorite snacks. Soybeans are also used to make other foods such as soy milk, tofu, tempeh, and miso, as well as soy meats and cheeses.

Eating whole soy foods may reduce the risk of breast cancer and several other types of cancer, fibroids, and even inflammation. Soy is helpful for bone health, heart health, and menopausal symptoms.

Ingredients:

  • 1 12.3-ounce package of organic firm silken tofu
  • 2 tablespoons cocoa or carob powder. You can also use a chocolate protein powder.
  • 1 tablespoon grain-based coffee substitute granules (optional) or instant decaf coffee such as Mount Hagen organic fairtrade coffee
  • 1/2 teaspoon vanilla extract
  • 1/2 cup chopped dates, or 1/3 cup date sugar*

Directions:

Mix tofu, cocoa or carob powder, coffee substitute, if using, and vanilla in a blender or food processor.

Next, add dates or date sugar to the blender and blend thoroughly.

Chill, eat and enjoy.

The recipe makes 5 servings.

*Date sugar is simply made from finely grounded dehydrated dates.

If you don’t have chocolate protein, you can use vanilla also. Although, I can’t guarantee it would be as delicious. Here is my favorite plant-based vanilla protein.

 

Nutrition Information

Per 1/3-cup serving: calories: 97 | fat: 2.3 g | saturated fat: 0.5 g | calories from fat: 20.9% | cholesterol: 0 mg | protein: 5.7 g | carbohydrate: 15.4 g | sugar: 10.5 g | fiber: 2.4 g | sodium: 27 mg | calcium: 32 mg | iron: 1.3 mg | vitamin C: 0.1 mg | beta-carotene: 1 mcg | vitamin E: 0.2 mg

Recipe from Delisa Renideo, Food for Life Instructor for the Cancer Project

Let me know how much you enjoyed it or any substitutions you made that worked. Especially let me know if you tricked your spouse or kiddos into eating tofu!