Breast cancer runs in my family, recently losing an aunt to this terrible disease. This personal loss reminds me that it is imperative to be proactive about breast health which is why this last Meatless Monday of Breast Cancer Awareness Month, I recommend filling your plate with a healthy cancer-fighting salad.
Many cancer risk factors are out of our control, such as genes, age, and gender. But we can control what we eat. I choose to eat a healthy, plant-based diet to keep my body strong, for myself and my familia.
If going vegetarian or vegan, isn't for you, you can reduce your risk of breast cancer by cutting back on your meat intake and eating plenty of fruits and vegetables, particularly power foods with cancer-fighting properties, as I write about in Breast Cancer Awareness Month Meatless Monday: 5 Food Choices to Reduce your Risk.
Put these healthy habits into practice and serve this delicious ensalada full of ingredients that help your body battle cancer. The broccoli, kale, and chickpeas in this recipe stop cancer cells from forming in breast tissue, and leafy greens, carrots, tomatoes, and spinach have cancer-fighting properties as I mention in Angelina Jolie Inspired Meatless Monday: 7 Cancer-Fighting Foods.
Natalie's Cancer-Fighting Salad Recipe
- 1/2 cup kale
- 2 cups spinach
- 1/2 cup cabbage
- 1/4 cup shredded carrots
- 1/2 cup chickpeas
- 1/4 cup broccoli or cauliflower
- 1 medium tomato
- 1/2 onion
- 1/4 cup walnuts
- 1/4 cup sunflower seeds
- 1/4 cup sprouts
- 4 tablespoons olive oil
- 4 tablespoons apple cider vinegar
- oregano, turmeric, and cayenne to taste
- Clean all ingredients, chop into small pieces, and mix together in a large bowl.
- Drizzle salad with olive oil and vinegar and sprinkle with herbs and spices, then stir until toppings are evenly distributed.
- Serve and enjoy!
(Yields 2 entree salads or 4 side salads).
Not only is this salad sabroso, protein-packed greens, chickpeas and nuts make it filling enough to be your entire meal.
Choosing a salad as an entree or a side is a great way to incorporate more cancer-fighting foods into your diet. Experiment with your favorite veggies to find a combination you can't get enough of. For a sweet touch, add dried or fresh fruit, as I recommend in Meatless Monday: Massaged Kale Salad Recipe.
Healthy salad tip: Always skip the meat and cheese which add fat and calories and choose a homemade salad dressing over store-bought varieties which are often higher in sugar and preservatives. Check out these salad dressing recipes.
In addition to eating a balanced diet, get screened for breast cancer regularly through self-exams, clinical exams, and yearly mammograms. Read more of The Wise Latina Club’s breast health tips in Salud: Angelina Jolie’s Medical Decision and a Latina Guide to Breast Health.
Regularly choosing healthy foods like ensalada reduces your risk of developing breast cancer and keeps you feeling great. Grab a fork and serve a salad this Meatless Monday and everyday.
¿Need Meatless Monday inspiration? Click here to read more of my recipes.
A teacher by day, The Wise Latina Club’s Natalie Wagner Fierro is the co-founder of the Institute for Student Health. She equally loves food (cooking or dining in Washington’s restaurants) and burning calories by distance running, practicing yoga, and archery. Click here to read more about and connect with Natalie.
Edited by: Viviana Hurtado, Ph.D.What is your favorite salad recipe?