Did you know that eating more fruits and veggies could decrease your risk of cancer? These foods are rich in minerals and vitamins that can strengthen your immune system. You can combine them with leafy greens and whole grains, which can work together to prevent certain types of cancers and poor health conditions. If you want, you can make them tasty by adding your preferred spices! 

Here are a few easy and low-cost recipes from various cuisines that you can check out. Click on the buttons below to pick your favorite foods and try them out!

Breakfast: 

• Fat-free yogurt with almonds and dark chocolate

  • 35g 60% cacao, cut and mix with yogurt

  • 250-350g yogurt (if you use flavored yogurt, make sure it’s mostly free of added sugars, and has a good protein content)

  • 1-2 kiwis, cut and mix with yogurt

  • 10-12 raw almonds

• Scrambled eggs on toast

  • 2-4 eggs, whisk with salt and pepper. Then cook to your liking.

  • 2 slices whole wheat bread, toast. 

Lunch: 

• Pasta salad with chicken and peas

  • Half to 1 chicken breast, raw, cut and cook in olive oil. Season as you like.

  • Boil some lightly salted water, cook whole wheat pasta

  • Boil water, add peas for 2 minutes

  • Mix all together, season and spice, and enjoy

• Tuna avocado sandwich

  • Boil ¼ cup water, ⅔ cup vinegar, and diced onion. Let stand for 5 minutes and drain.

  • Put on whole wheat bread, top with tuna avocado slices, almonds, and olives. 

  • Recipe Source: https://www.cookinglight.com/recipes/tuna-avocado-and-pickled-onion-sandwich

Dinner: 

• Salmon, veggies, rice

  • 90g brown rice, cook in lightly salted water. Season as you like.

  • 1 piece of salmon (150-200g), bake 12-15min in 350 degree oven. Season as you like.

  • 1 cup of your choice of veggies, cooked in oven with salmon. (broccoli, asparagus, cauliflower, etc.) Season as you like, lightly salt if you wish.

• Pasta salad

  • Your choice of whole grain pasta. Lightly salt water and cook pasta.

  • Cook olive oil, tomatoes, and salt separately (until tomatoes start bursting out of their skin).

  • Mix with pasta and lower heat. Stir in mozzarella and fresh basil.

  • Add salt and vinegar if you like, and enjoy. (can be refrigerated up to four days!)

Breakfast: 

• Huevos rancheros

  • Sauté potatoes, onions, and ham with some olive oil, salt, and pepper

  • Spread refried beans over a whole wheat tortilla

  • Fry an egg with olive oil to your liking

  • Add egg on top of tortilla, dice tomatoes and add as well

  • Enjoy with sautéed potatoes, onions, and ham on the side

  • Recipe Source: https://www.mylatinatable.com/best-huevos-rancheros/

  • (hint: make it vegetarian by removing the ham!)

• Gallo pinto

  • Scramble 2-4 eggs to your liking, cut up some tomatoes and add

  • Cook some rice and black beans

  • Cut up an avocado and eat on the side

  • Recipe Source: https://www.nutritionconsabor.com/blog/2019/11/15/balanced-breakfasts-of-latin-america

Lunch: 

• Chicken avocado burrito

  • Half to 1 avocado

  • Half to 1 chicken breast, raw, cut and cook in olive oil. Season as you like

  • 1 whole wheat tortilla

  • Once chicken is cooked, put in tortilla, add avocado, and wrap. Eat and enjoy

• Pineapple and avocado salad

  • ¼ cup red onion

  • 1-2 avocados

  • 1 pineapple, cut and slice

  • Olive oil (3 tbsp), lime juice (1 tbsp), whisk in a bowl

  • Add everything else, salt and season as you wish. And enjoy

  • Recipe Source: https://www.eatingwell.com/recipe/252829/pineapple-avocado-salad/

Dinner:

• Vegetarian enchiladas 

  • Sauté chopped onion, garlic, zucchini, and corn (enough to your liking)

  • Add black beans, enchilada sauce, and lime juice after zucchini softens

  • Whole wheat tortillas, add everything in there, bake in 350 degrees 15-20min (until cheese topping is melted). Add half avocado on side

  • Recipe Source: https://www.delish.com/cooking/recipe-ideas/a23573506/vegetarian-enchiladas-recipe/

• Sweet potato tacos

  • Preheat oven to 450

  • 1/2 cup refried black beans, 1/2 cup sweet potato puree, 1/2 cup grated cheese

    • Add to whole wheat tortillas that have been slightly brushed with olive oil and and bake for 10 min

  • Recipe Source: https://www.shelikesfood.com/crispy-baked-black-bean-sweet-potato-tacos/

Breakfast:

• Scrambled egg curry

  • Add grapeseed oil and heat grape tomatoes, mustard seeds, 1 garlic clove, and lemon juice for about 1-2 minutes

  • Add some chopped onion and 1 more garlic clove (2 minutes)

  • Add the egg and cook to your liking. Top with tomato salsa and yogurt!

  • Recipe Source: https://www.taste.com.au/recipes/scrambled-egg-curry-tomato-salsa/e1ae30d3-f284-4eac-8776-96d1106fcdc8?r=quickeasy/Yr9tqLv7

• Misugaru Latte

  • 5 Tbsp Misugaru (Korean roasted multi-grain powder)

  • 3.5 cups milk

  • 3 Tbsp honey

  • Add ice cubes, blend, and enjoy!

  • Recipe Source: https://mykoreankitchen.com/korean-multigrain-shakes-misutgaru/

Lunch:

• Make Ahead Aloo Gobi

  • Heat coconut oil and sauté minced onion

  • Add cauliflower, potato, and spices (coriander, cumin, garam masala, chili powder, ground mustard seed, salt/pepper)

  • Cover pot, reduce to low heat (about 18-20min)

  • Then, enjoy. You can add cilantro or lemon wedges if you like.

  • (can be refrigerated up to four days!)

  • Recipe Source: https://www.purewow.com/recipes/make-ahead-aloo-gobi

• Asian cucumber salad

  • Add ½ cup rice vinegar, ¼ cup sugar, 1 tsp thai chili garlic sauce, and salt and microwave 40 seconds

  • Stir vinaigrette, cucumber, chopped carrot and red onion

  • Mix all together so salad is coated. Refrigerate 30 minutes and garnish with jalapenos! 

Dinner:

• Spicy chicken with rice and veggies

  • 75-85g basmati rice, cook in lightly salted water

  • Half to 1 chicken breast, raw, cut and fry in olive oil. Season with cumin, coriander, garlic, or however you like

    • Add tomato puree (35-50g)

  • Broccoli, boil in lightly salted water ~3min

• Rice and chicken teriyaki 

  • Brown rice, cook in a pot of water

  • Add green beans and broccoli to a pan with coconut oil over medium-high heat (~5min)

  • Add chicken and cook through. 

  • Add teriyaki sauce and spread evenly throughout veggies and chicken. Enjoy with rice!

The American Cancer Society has compiled some diet recommendations that will maximize health benefits: https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html

The American Cancer Society also has a calorie calculator that will calculate the number of calories that should be consumed based on the data you enter: https://www.cancer.org/healthy/eat-healthy-get-active/take-control-your-weight/calorie-counter-calculator.html

Body-mass-index (BMI) calculator by the American Cancer Society: https://www.cancer.org/healthy/eat-healthy-get-active/take-control-your-weight/body-mass-index-bmi-calculator.html