Updated: Mar 16
by Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND
@The Running Nutritionist®
October is National Breast Cancer Awareness Month, a time to remember and pray for those impacted by the disease and a time to take the opportunity to prevent it from hurting others and ourselves.
According to the Susan G. Komen Foundation which has raised 1.1 billion dollars towards research since 1982, breast cancer will take the lives of more than 42,000 while 276,480 women and men will be diagnosed this year. Yes, men get breast cancer too! More than 2600 will be diagnosed and 500 will die in 2020.
While there is no crystal ball to determine who will or won’t develop this disease, there are a few strategies we can all take to preventing breast cancer. Diet, specifically a plant-based diet may be your best defense! Research suggests 30-40 percent of all cancers can be prevented by diet and lifestyle changes like exercise.
Plant Based Diets = Breast Cancer, All Cancer Prevention
Plant based foods contain bioactive compounds called phytonutrients, Phyto from the Greek work which means plants help plants to resist fungi, bacteria and plant virus infections, and also consumption by insects and other animals.
There are more than 25,000 phytonutrients in plant-based foods including sprouts and other veggies in this month’s recipes! Phytonutrients can also help humans prevent diseases like heart disease, diabetes, and eye disease like cataracts and macular degeneration.
Broccoli Sprouts = Breast Cancer Armor
Broccoli sprouts is part of the family of veggies known as cruciferous veggies which also include cauliflower, Brussel sprouts, kale, collard greens and cabbage. Broccoli sprouts, a superfood, is an excellent source of vitamin C (60% DV,) a good source of Vitamin A, calcium and iron, fiber and protein.
Studies also show that broccoli sprouts are the most concentrated source of sulforaphane and to be some of the strongest defenders against cancer. In a recent ’19 study, published in the Journal of Medicinal Food, sulforaphane, stored in the form of glucoraphanin in the sprouts and cruciferous veggies has been shown to inactivate a vital gene that plays a role in cancers. Also reported in the Journal Cancer Prevention Research, sulforaphane was found to be especially helpful in inhibiting not only the growth of cancer cells but stopped existing cells from growing in women with triple negative breast cancer (TNBC.) Sulforaphane also shows promise in diseases such as osteoporosis, heart and circulatory disease and autism.
While we can’t control our destiny, we can certainly take steps, take charge of how we eat and how we live our lives to at least ensure we have the best fighting chance against deadly diseases with the foods we eat.
Broccoli Sprout Infused Watermelon Gazpacho
A refreshing delicious Phyto-packed soup, watermelon with more than 90% water, along with bell peppers, hot pepper, cucumbers and garlic not only keeps you hydrated, but is also chock full of antioxidants, compounds which tackle free radicals, loose oxygen molecules produced by normal everyday metabolism and exercise to environmental stress such as smoke, air pollution, and toxins in our food, water and beauty products like make up, cream and shampoos! When free radicals build up in the body, they can lead to cancer and heart disease.
Watermelon also contains a substance called L-citrulline, which has been shown to reduce muscle soreness after exercise, another cancer prevention strategy and a win win for this recipe!
2 red bell peppers seeded, chopped
1 large cucumber, seeded and diced
1-2 mini serrano peppers, seeded and diced (depending on your spicy kick level)
2-4 garlic cloves roasted, minced
3 Tbsp rice wine vinegar
1 Tbsp Trader Joes Yuzu Hot Sauce (citrus hot sauce)
Basil infused oil: ½ cup basil leaves, boiled and ice bathed + 2 Tbsp avocado oil
¼ cup mint leaves
½ cup Fullei Fresh broccoli sprouts
Himalayan salt to taste
4 cups diced watermelon, seedless
Fresh Origin Basil Crystals option for garnish
In a large container with cover, combine the bell peppers, cucumbers, garlic, serrano peppers, salt, vinegar, Yuzu. Shake pieces so all covered with juices and salt. Cover and let set for several minutes to hours before serving.
Prepare the basil infused oil by bringing basil just to boil, removing and placing in ice bath, and combining with oil in food processor until blended. Cool until ready to serve.
Transfer the mix to a food processor add 1 Tbls of the basil oil and blend until smooth.
Add the watermelon and broccoli sprouts and pulse but maintaining some sense of shape and identity. Season as needed with Himalayan or sea salt. Chill.
Serve in cups or bowls, garnish with broccoli sprouts, fresh mint, a few dices of cucumber and basil crystals.
Serve with Broccoli Infused Miracle Chia Chips & basil oil for dipping!
Broccoli Sprout Infused Miracle Chia Crisps
You learned the nutritional power of broccoli; but do you know about Miracle Flour? A gluten free, high protein high fiber nutritious flour made from lupini beans, plus the chia seeds makes nearly a complete meal in itself! Add a little yogurt cheese from one previous blog and voila—mix and match between Fullei Fresh menus.
1 cup old fashioned oats
1 cup sunflower seeds
1 cup miracle flour- GF Lupini bean flour
2 tsp garlic powder
2.5 Tbsp organic maple syrup
3 Tbsp avocado oil
2 Tbsp chia seeds
½ cup Fullei Fresh broccoli sprouts
Pinch Himalayan salt
1. Preheat oven to 300.
2. In a food processor, process oats and sunflower seeds until smooth. Add the miracle flour, garlic powder, salt and continue until smooth. Add slowly the oil and maple syrup while the processor is running until it becomes a smooth ball. If too dry, add a few tablespoons of water.
3. Roll out dough between 2 parchment sheets until 1/8 inch thick. Sprinkle with chia seeds and roll again. Remove parchment sheets and sprinkle the broccoli sprouts and roll again.
Transfer to a baking sheet and score with a pizza cutter into strips, diamonds, squares, whatever shape you prefer.
Bake until just brown about 20 minutes.
Let cool. Serve with watermelon gazpacho.
Can be stored up to a week in a tight sealed container.
Meet Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND
Known internationally as The Running Nutritionist®, Lisa is an award-winning leader to industry, academia, the public & press for more than 3 decades. Lisa has built a global integrative culinary sports nutrition & performance private practice & corporate consulting business working with Olympian athletes, and prestigious luxury resorts such as Ritz Carlton, Sandals & Norwegian Cruise Lines. Lisa designs, writes and speaks about delicious dishes, menus and diets and travels worldwide sharing the “gospel” of good food, fresh tastes and plant-based cuisine. Her passion for food, fitness, emotional balance and for life is contagious.
A ’19 President’s Council National Excellence in Practice Award Recipient, Lisa is a Licensed Nutritionist/ Registered Dietitian, Board Certified Specialist in Sports Dietetics, Board Certified Professional Counselor, Certified Chef, Certified USAT&F & USA Triathlon Coach, Certified Reiki Practitioner, Certified Horticulturist & Fellow of The Academy of Nutrition & Dietetics. She served as the ’08 US Sailing Olympic Team Nutritionist for Beijing Olympics & Nutrition Expert for the Zumba Plate® program.
Her recipes are inspired by collaborations with some of the top chefs at Sandals Resorts, Ritz Carlton, Culinary Vegetable Institute/Chef’s Garden; restaurants, spas, wellness/fitness-focused programs as instructor at Johnson and Wales University & Miami Culinary Institute, & member of prestigious organizations such as Les Dames d ‘Escoffier, American Culinary Foundation, and the James Beard Foundation. She is Chef Alliance Director for Slow Food Miami.
The author of 8 books, Lisa has appeared on 20/20, Dateline, Good Morning America Health, FOX News, CNN, MSNBC and ESPN & has been featured in numerous publications including: USA Today, Newsweek, Wall Street Journal, New York Times, Men’s Fitness, Outside & Runners World magazines. In her spare time, Lisa has competed in more than 35 marathons (PR 2:52:32), Ironman USA Lake Placid, and hundreds of running and multisport races and was a member of TeamUSA at the ’04 World Long Distance Duathlon Championships.