Cozy, One-Pot Meals + Breast Cancer and Foods To Eat
And a free Breast Health Meal Plan!
Happy Monday! As we step into fall, we’re sharing some of our favorite cozy one-pot meals to keep you warm and nourished.
You’ll also find insights on the connection between food and breast cancer, including which foods to eat more of and which to minimize if breast health is a concern. Plus our One-Day Anti-Inflammatory Meal Plan for Breast Health.
And don’t miss our roundup of October’s seasonal foods to enjoy this month. Happy cooking!
We want to know: Do you like one-pot meals? Use crock pots or slow cookers? Share in the comments if you would like recipes for those!
(P.S. Become a paid subscriber to join the full conversation.)
One Pot Cozy Fall Meals
Dr. Weil:
My curried pea pod and tofu recipe is one my favorite easy one-pot meals. It’s a relatively simple dish that brings together tofu and fresh pea pods in a light, flavorful curry.
To make it, begin by pressing and cubing firm tofu, then sauté it in a small amount of oil until lightly browned. Transfer tofu on a paper-towel lined plate. In the same pan, sauté onion in olive oil until translucent. Stir in one (or more to taste) tablespoons curry powder, one teaspoon sugar, and salt to taste, stir fry for one minute. Add ½ cup vegetable broth, tofu, and one pound sugar snap or snow peas. Cover and let the pea pods steam for two to three minutes, until crunchy tender. Top with fresh cilantro just before serving.
Diana:
I’m such a big fan of one-pot meals because they make both cooking and cleaning so much easier. Always a win in my book!
One of my favorite one-pot meals is actually a recipe I grew up on, something my dad used to make all the time. It’s simple, comforting, but still full of flavor.
Here’s how to make my favorite one-pot broccoli pasta: Start by boiling salted water and cooking pasta. In the last three to four minutes, toss in a head of chopped broccoli so everything cooks together. Drain the pasta, then use the same pot to heat a tablespoon of olive oil. Sauté four cloves of chopped or pressed garlic until fragrant (about 30 seconds). Add in a teaspoon of red pepper flakes, then return the pasta and broccoli to the pot. Add a generous handful of shredded Parmesan and a whole jar of capers, including the juice. My dad and I also like to add pickled hot peppers; one of our favorite brands is called Suhey. Adjust the spice level to your taste. It’s an easy and delicious weeknight dinner.
Breast Cancer and Nutrition
October is Breast Cancer Awareness Month, so today we want to share some foods that have been shown to help minimize the risk of breast cancer, as well as some foods you may want to avoid.
And a friendly reminder… The first defense against breast cancer is regular screenings, so take a moment today to schedule your next one with your physician!
5 Types of Foods That May Help Support Breast Health
Work on incorporating the following into your diet - all are healthful additions for overall well-being, including breast health.
1. Fruits and Vegetables
Produce contains cancer-protective phytochemicals, particularly cruciferous vegetables like broccoli, cauliflower, kale, and watercress.
Broccoli, kale, Brussels sprouts, and cabbage contain sulforaphane and indole-3-carbinol, compounds that may help regulate estrogen metabolism and reduce the risk of cancer.
Berries (blueberries, blackberries, strawberries) are rich in antioxidants and polyphenols that protect against oxidative stress.
Tomatoes and carrots provide carotenoids, such as lycopene and beta-carotene, which are linked to a lower risk of breast cancer.
Weil Nutrition Corner™ Tip: We recommend eating 8 to 10 servings of vegetables and fruits daily (with an emphasis on vegetables).
2. Fiber-Rich Foods
Diets high in fiber seem to help reduce and regulate estrogen levels by binding excess hormones in the digestive tract. Add whole grains, beans, lentils, and freshly ground flaxseed to your diet.
Weil Nutrition Corner™ Tip: To grind flaxseed, buy an inexpensive coffee grinder dedicated solely to flaxseed.
3. Healthy Fats
Studies have shown that women with a higher intake of olive oil have a lower risk of breast cancer. Omega-3 fats, freshly ground flaxseed, and walnuts have also been associated with inhibiting the growth of breast tumors. Healthy fats include:
Fatty fish (salmon, sardines, mackerel) for their omega-3s have anti-inflammatory properties.
Olive oil, walnuts, and chia seeds all provide monounsaturated and polyunsaturated fats that support health.
Weil Nutrition Corner™ Tip: Consider taking 2 grams of a good fish oil supplement daily to support breast health.
4. Plant-Based Proteins
Legumes and soy (tofu, tempeh, edamame) contain phytoestrogens that may have a balancing effect on hormones when consumed in whole food form. Although the isoflavones in soy have a mild estrogenic effect (they can bind to estrogen receptor sites in human tissue), soy foods contain many cancer-protective substances and also appear to possess anti-estrogenic effects. For this reason, we recommend eating one serving of whole soy foods daily. If you have female children, we suggest starting them to whole soy foods early (soy also benefits young boys as well!). Regular, moderate consumption of whole soy foods early in life appears to influence the development of breast tissue in ways that reduce the risk.
Weil Nutrition Corner™ Tip: Steamed edamame is a simple, delicious snack - you can find frozen edamame in most grocery stores!
5. Green Tea
Regular consumption of green tea has been linked to a lower incidence of various types of cancer, possibly due to its catechins, which are potent antioxidants that may inhibit the growth of cancer cells.
Weil Nutrition Corner™ Tip: Try Dr. Weil’s Iced Matcha Tea recipe!
We also recommend you take a multivitamin. Choose one that contains vitamin D and antioxidants, all of which have been linked to a reduced risk of breast cancer. Although your diet should be the primary source of most of your nutrients, a good daily supplement can help ensure that your intake is adequate.
And Four Foods to Limit or Avoid for Breast Health
Studies have shown the following to be detrimental to breast health, so minimize or avoid them as much as possible.
1. Processed and Red Meat
A high intake of processed meats (such as bacon, sausages, and deli meats) and charred red meat is associated with a higher risk of cancer. Women who eat the most meat have a higher breast cancer risk than those who eat the least or none at all. If you eat meat, choose organic varieties to minimize exposure to residues of hormones used as growth promoters in cattle, and cook it less rather than more – a preference for well-done meat is associated with an increased risk, as carcinogenic compounds form when animal tissue is cooked at high temperatures.
2. Added Sugars and Refined Carbs
Excess sugar intake can lead to weight gain and inflammation, both of which increase risk, and refined carbs (white bread, pastries) spike blood sugar, which can influence insulin and hormone balance.
3. Alcohol
Even moderate alcohol intake is linked to an increased risk of breast cancer, due to its effects on estrogen metabolism. A study reported in the November 2011 issue of the Journal of the American Medical Association found that the more a woman drinks, the higher her breast cancer risk. Alcohol is believed to increase a woman’s risk because it increases levels of estrogen and other hormones associated with hormone receptor-positive breast cancer.
4. High-Saturated-Fat and Fried Foods
Foods high in saturated and trans fats (such as fried fast foods and packaged baked goods) can promote inflammation.
Weil Nutrition Corner™ Takeaways:
Focus on a plant-forward, anti-inflammatory diet: colorful vegetables, fiber-rich legumes and grains, omega-3-rich fish, and healthy fats.
Limit processed foods, added sugars, alcohol, and excess red or processed meat.
One-Day Anti-Inflammatory Meal Plan for Breast Health
And free for all our subscribers, get your One-Day Anti-Inflammatory Meal Plan for Breast Health. This plan is designed to support breast health by focusing on antioxidant-rich fruits, cruciferous and leafy greens, legumes, whole grains, healthy fats, and omega-3-rich fish - all of which are linked to reduced inflammation and support for breast health. It avoids processed meats, excess sugar, and alcohol.
October Seasonal Foods
Apples
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