4 Nutritional Recipes for Breast Health

If you’re undergoing treatment for breast cancer, cooking and eating may be very low on your list of things to think about. Maybe it’s because you’re fatigued or maybe you have nausea, but the reality is that nutrition is essential to boosting your energy and helping your body recover and handle treatment.

Here we share four easy-to-make recipes that are low on effort but high in nutritional value. If you’re dealing with nausea, consider eating several small meals throughout the day rather than three big ones. You can even play with the seasoning level to make things more palatable.

The most important thing is to try and eat food made from simple, healthy ingredients. If you’re energy is low and you’re simply not up for cooking, don’t hesitate to use a food or grocery delivery service to get you through. The most important thing is that you provide your body with the nutrients it needs to stay strong and fighting.

1. No Bake Peanut Butter Oat Bites

INGREDIENTS:

½ cup plus 1/3 cup peanut butter, divided (better if natural and almost runny)

¼ cup plus 2 Tbsp maple syrup (can substitute honey)

1 tsp vanilla extract

¼ tsp sea or Pink Himalayan salt

1-½ cups rolled oats, dry (GF will work)

½ cup dark or semi-sweet chocolate chips

NOTE: this recipe works best with natural peanut butter as it contains more liquid oil to soften the oats. If you have an open jar in the refrigerator, measure out the amount needed and bring to room temperature to allow it to warm and soften.

DIRECTIONS:

- In a large bowl, mix ½ cup peanut butter, maple syrup, vanilla, and salt, add in rolled oats and mix through. Mixture should be soft, moist, and slightly sticky when pressed together.

- Fill the openings of a muffin tray with paper liners or apply non-stick spray. Scoop out a 2 to 3 Tbsp of mixture and roll into a ball. Place ball into muffin tin and press down firmly to flatten the top. You should have enough mixture to fill the tin halfway. Add more if needed.

- Press a small divot in the center of each oat mixture, being sure to not go all the way to the bottom.

- Divide the remaining 1/3 cup peanut butter, to evenly top off each of the oat molds, filling hole.

- In a microwave safe bowl, melt chocolate chips, 30 seconds at a time until smooth and melted. Spoon on top of each of the oat molds evenly, about 1 Tbsp each.

- Place muffin tin in freezer for 15 minutes or until oat mixture is firm. You can enjoy right away or cover with plastic wrap and transfer to fridge to enjoy later. 

2. Beet, Strawberry, Spinach Salad

INGREDIENTS:

6 medium cooked beets (tops and roots trimmed)

5-6 ounces of baby spinach 

1 cup cut strawberries (can substitute a sweet/tart, crisp apple such as honey crisp or granny smith)

½ cup chopped walnuts

4 ounces of goat, feta, or gorgonzola cheese

Optional: Sliced red onion

Balsamic Dressing (pre-bought or use *recipe below)

DIRECTIONS:

- Combine all above ingredients in a large bowl and toss with your preferred salad dressing

*Balsamic Dressing:

¼ cup balsamic vinegar

3 Tbsp extra virgin olive oil

1 tsp honey

1 clove garlic, minced

½ tsp sea salt, additional to taste

1/8 tsp ground black pepper 

3. Black Bean Burrito Bowls

INGREDIENTS:

2 cups cooked rice

2 cups cooked, drained black beans

½ tsp ground cumin

½ tsp ground chili powder

1 cup roasted corn

*Chipotle sauce (see below)

Garnish (tomatoes, cucumbers, fresh cilantro, avocado, black olives)

DIRECTIONS:

- Prepare rice as directed on package. Season rinsed and drained beans with cumin and chili powder on stove. Add corn to skillet to heat.

- Place rice, beans corn into bowls. Top with garnishes and chipotle sauce.

*Chipotle Sauce:

½ cup whole milk Greek yogurt

¼ cup mayonnaise

1 chipotle pepper from can of chipotles in adobo sauce

1 garlic clove, peeled

1 tsp lime juice

1 tsp olive oil

1 tsp honey or maple syrup

Sea salt and black pepper to taste 

4. Beet Hummus

INGREDIENTS:

1 large beet (or 2 small), peeled

1 can no-salt added chickpeas, drained, and rinsed

1/2 cup tahini (can sub sunflower butter or cashew butter)

1 lemon, zested and juiced (about 2 Tbsp of lemon juice)

2 cloves garlic

1 tsp cumin

1 tsp salt

½ tsp pepper

1/3 cup olive oil

Optional toppings: lemon zest, chopped herbs (parsley, basil, oregano), or sesame seeds.

DIRECTIONS:

- Peel the beets and put into a baking dish with ¼ inch of water at the bottom. Cover with foil and bake in the oven at 400 degrees for about one hour. A fork should be able to slide right through. Let cool and cut into quarters.

- Combine the cooked beets, chickpeas, tahini, lemon juice, 1 tsp lemon zest, garlic, cumin, salt, and pepper in a food processor. While blending, slowly drizzle in the olive oil to combine. Blend until smooth.

- Taste and adjust seasoning as desired.

- Sprinkle on your desired toppings and serve. The hummus will keep in the fridge for one week or in the freezer for three months.

  Kristin Irace, RD, is a registered dietitian at Southwestern Vermont Medical Center