It’s officially October, meaning Breast Cancer Awareness Month is here again. What better way to show your support than by nourishing your body with delicious, healthy recipes?
While breast cancer is the most commonly diagnosed type among women worldwide, survival rates continue to improve dramatically, with breast cancer mortality dropping by 42% since 1989. The trend emphasizes the importance of a balanced, nutritious diet, particularly for those undergoing treatment, to boost the immune system and promote recovery.
Healthy Recipes for Breast Cancer Awareness Month
Grab inspiration for nutrient-rich recipes this month with these six easy and delicious ideas.
1. Banana Wrap With Greek Yogurt and Honey
Start your day with this protein-packed wrap that's both satisfying and nutritious. This banana wrap is rich in protein and fiber, making it a great snack or light meal option. Greek yogurt provides probiotics that support gut and bone health, while bananas have antioxidants, which help reduce oxidative stress caused by free radicals on the cells.
What You Need
1 ripe banana
1 oatmeal or whole wheat tortilla
2 tablespoons of Greek yogurt
1 teaspoon of honey
1 pinch cinnamon
Optional: Chopped walnuts, coconut flakes
How to Make It
1. Heat the tortilla in a skillet for 30 seconds on each side.
2. Spread Greek yogurt on it and add banana slices.
3. Pour the honey, sprinkle the cinnamon, and add walnuts or coconut flakes if desired.
4. Roll it up, cut it in half and enjoy.
2. Banana Oatmeal Balls
These energy balls make for a quick snack or breakfast on the go. Packed with fiber and healthy fat from oats and bananas, they'll keep you satiated and energized throughout the day. They're also easy to prepare and make a great grab-and-go option.
What You Need
2 ripe bananas
1 cup of oatmeal
1/4 cup chopped almonds
1 teaspoon vanilla extract
1 teaspoon cinnamon
A pinch of salt
Optional: Raisins, chia seeds
How to Make It
1. Squash the bananas in a container and add the dry ingredients.
2. Shape the blend into small balls and bake at 350 degrees Fahrenheit for 15-20 minutes. Flip them halfway.
3. Bake until golden brown.
3. Vegetarian Burger With Banana and Chickpeas
Who said burgers can't be healthy? This plant-based version is full of flavor and packed with some of the best antioxidants to have in the kitchen — garlic, olive oil, and flaxseeds — which prevent systemic inflammation from occurring in cells and tissues.
Chickpeas and bananas may seem like an odd combination, but together, they create a hearty, satisfying dish that’s perfect for any meal.
What You Need
1/2 ripe banana
1/2 cup of cooked chickpeas
1/4 cup oatmeal
1/2 clove garlic, minced
1/8 cup red onion, chopped
1/2 tablespoon flaxseed mixed into 2 ½ tablespoons of water
1/2 teaspoon cumin
Olive oil for cooking
Seasoning: Salt and pepper, 1/2 teaspoon paprika
How to Make It
1. Mash the banana and chickpeas, then add the oatmeal, onion, garlic, flaxseed, cumin, and seasoning.
2. Flatten into patties and cook in a skillet for up to five minutes until golden.
3. In a preheated oven, bake the patties for 25 minutes at 350 degrees Fahrenheit.
4. To combine, cut whole wheat buns and assemble them by layering them with your favorite toppings and a healthy sauce.
4. Quinoa Salad With Grilled Bananas
This crisp and refreshing salad is the perfect light dish. Quinoa is a complete protein, and when paired with grilled bananas, it adds a delicious twist to a traditional salad.
What You Need
1/2 cup cooked quinoa
1 ripe banana, sliced
1/2 red bell pepper, diced
1/2 cucumber, diced
1/8 cup pecans
Seasoning: 1/2 cup lime juice, olive oil, salt and pepper
How to Make It
1. Cook the quinoa according to the package directions.
2. Cut the bananas into big slices.
3. Grill the slices and mix them with quinoa, bell pepper, cucumber, and pecans.
4. In a container, mix all ingredients and add lime juice, olive oil, and seasonings.
It's worth noting that most chemotherapy patients are highly susceptible to infections due to compromised immune systems. So, wash your hands and wear gloves if preparing this salad for someone in treatment or remission.
5. Sautéed Bananas With Spinach and Chickpeas
This savory dish combines the benefits of potassium-rich bananas with iron-packed spinach and protein-filled chickpeas. It's a quick and easy meal that doesn't skimp on flavor or nutrition.
What You Need
1 ripe banana
1/2 can of chickpeas, drained
1 cup fresh spinach
1 clove of garlic, minced
Seasoning: 1/2 teaspoon paprika, 1 tablespoon olive oil, salt and pepper
How to Make It
1. Sauté garlic in olive oil.
2. Add chickpeas and paprika and cook for five minutes, stirring frequently.
3. Add the spinach. When wilted, introduce the bananas and cook for 2-3 minutes.
4. Season with salt and pepper.
5. Serve while warm.
6. Banana Vegan Crisp
Satisfy your sweet tooth with this healthier, crunchy snack or dessert option. It’s rich in healthy fats, fiber, and vitamins. Whatever flavor of oats you use, this is an excellent choice for a nutrient-dense meal without excess added sugars.
What You Need
2 ripened bananas
1 cup oatmeal
1/2 cup chopped almonds
2 tablespoons coconut oil
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
Optional: 1/4 cup chia seeds, salt for seasoning
How to Make It
1. Mix all ingredients and spread onto a baking sheet.
2. Bake for 25-30 minutes at 350 degrees Fahrenheit until crisp.
3. When it cools, break the crisp into sizable chunks and store for up to a week.
Try These Tasty Recipes for Breast Cancer Awareness Month
By choosing nutritious foods and maintaining a balanced diet, you're not only supporting your own health but also setting an example for others. So, tie on that apron, grab those bananas, and start cooking. Your body — and taste buds — will delight in these delicious, healthy recipes.
Here's to good health, great food, and continued progress in the fight against breast cancer.