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Notes4Hope Kitchen: Antioxidant-Rich Recipes

Today it seems as though everywhere we turn, fitness and good health are topics of conversation. What we eat, what we do, and how we balance our thoughts are continually being assessed to determine the optimal level of “healthy mind, healthy body.” When it comes to cancer, the discussion of how we feed our body and mind goes to a whole new level. What is the correct diet? What are antioxidants? How do certain foods or activities benefit my body and health? The Internet becomes a vast array of information, but what is fact and what is an assumption? It becomes overwhelming, and hard to navigate confidently.

What we do know is that breast cancer is caused by a mutation of healthy cells that don’t naturally die off. Free radicals that are formed in the body are thought to play a role in cancer development, especially when they are in high concentrations. Due to the fact free radicals cause damage to cells, this could contribute to the growth of cancer. Activities such as smoking or excess sun exposure, introduce an abundance of free radicals to the body. However, your body has a line of defense.

This line of defense comes in the form of antioxidants. Antioxidants combat free radicals, which the body creates some naturally, but we can have the power to provide additional antioxidant support through our diet. Vitamins A, C, E, Beta-carotene, and Lycopene are great boosters and can be found in foods like goji berries, pecans, dark chocolate, kidney beans, cranberries, cinnamon, and basil. These foods hold high levels of antioxidants. Here are some excellent recipes that include delicious ingredients that will help your body defend against free radical damage. Please share with your network – it’s important we fight free radicals together! #cancerprevention

Antioxidant recipes

Blueberry Mint Smoothie 1 c frozen blueberries ½ avocado 5 or so mint leaves Squeeze of fresh lemon juice ½ c waterBlend until smooth.

My Go-To Green Smoothie Serves 2 to 4 1 apple, cored and cut into chunks 1 lemon, juiced 1-2  c water 1 to 2-inch piece fresh ginger, peeled and sliced 5 kale leaves 2  stalks celery, chopped coarsely ½ cucumber.Place all ingredients into a high powered blender and blend until very smooth. Add more water for a thinner smoothie.  Add ice if you prefer.

Root Veggie Slaw Serves 6-83-4 beets peeled 3 carrots, cut in chunks 2-3 apples, cored and chunked 1 medium daikon (optional) 1/2 c raw shelled walnuts or pecans, chopped coarsely 1 inch piece of ginger root, grated ½ c chopped cilantro ¼ c grated unsweetened coconut flakes 1 grapefruit, divided into sections and chopped into small pieces Apple Cider Vinegar Olive oil Sea salt

Shoot the beets, carrots, apples and daikon through a food processor, using the grating blade. Remove to large serving bowl. Add coconut flakes, nuts, grapefruit pieces, and cilantro to bowl. Grate ginger over the top. Sprinkle with olive oil, apple cider vinegar and sea salt. Adjust flavors to suit your palate. Allow to sit so flavors can marry.

Curry Quinoa Salad

1 onion, diced 3-4 celery stalks, chopped 3 carrots, chopped 2 T coconut oil 1 c quinoa 2 c filtered water 1 fresh mango ½ c cilantro, chopped 3 green onions, chopped

In a medium sized pot sauté the diced onion, celery, and carrots in oil on low heat until veggies are soft and translucent. Add the quinoa and lightly toast until fragrant. Add the water and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes. Turn off the heat, leave the quinoa and veggies covered for another 15-20 minutes. Allow quinoa to cool.

Curry Vinaigrette Combine the following: 1 garlic clove 2 t curry 1 ½ T lemon juice 5 T olive oil 2 T chopped cilantro 1 t chopped green onions.

Combine the cooked quinoa and veggies, diced fresh mango, chopped cilantro, chopped green onion and vinaigrette.



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