Cancer doesn't have to be inevitable – an astounding one-third of the most common cancers can be prevented through diet and lifestyle. Our comprehensive advice from leading experts can help you maximize your health and reduce your risk.
Swapping out refined grains for whole grains such as quinoa not only can help to prevent against weight gain, but it can also go a long way in helping to prevent cancer. Here, quinoa is topped with gorgeous arugula, carrots, green beans and wild-caught fillet of sole for a meal that’s packed with flavor and nutrients.
Take it from the Harvard Medical School: Beans and legumes can help control blood sugar, improve weight control and lower blood pressure. The Mediterranean region has long relied on beans and legumes for adding protein and fiber to soups and stews.
Fresh produce is packed with nutrients that nurture your heart while staving off stroke, cancer and the weight gain that can come from energy-dense foods, reports the Centers for Disease Control and Prevention (CDC). Step away from the pantry and open your fridge instead (and get familiar with your local farmers’ market):
Fiber-rich chickpeas stand in for meat in this colorful stir-fry with a spicy- sweet sauce – all served over millet sautéed in sesame oil and speckled with green onions.
Walnut pesto with pungent ginger and fragrant fresh basil is the hero that brings this dish together. Walnuts have the highest concentration of antioxidants among nuts, while also containing essential fatty acids, so keep them on hand and snack on them often! In this dish, spaghetti squash is a carotenoid-rich stand-in for pasta, while protein-packed shrimp is among the seafood picks with the least amount of mercury.
Homemade coconut bacon with smoked paprika and maple syrup is the star of these piled-high sandwiches. We suggest making extra coconut bacon to use on salads, pastas or to eat out of hand – you’re going to want to put it on everything in your meal plans!
Our robust kale salad with seasoned poached chicken uses yogurt as the base for its creamy dressing, adding beneficial bacteria to every bite. We suggest looking for organic, grass-fed yogurt options. Anchovy fillets are optional here, but highly recommended – they contain omega-3 fatty acids, while being low in mercury and other toxins because they are a small fish.
This nutrient-packed Root Vegetable–Baked Quinoa with Kale & Goat Cheese Recipe will keep your energy levels soaring as a part of your Clean Eating meal plan.
Gluten-free, vegan baking queen and owner of the well-loved Erin McKenna's Bakery franchise (formerly known as BabyCakes) with outposts in New York, LA and Orlando, Florida, Erin McKenna talks inspiration, challenges and her competition.
Give new life to your clean-eating dishes with this healthful, disease-protective green.
This pumpkin turkey lasagna with spinach & béchamel sauce is great for cozy fall nights at home. Make two and freeze one for later in the week, without compromising your meal plans!
We’ve packed this soup with a triple-punch of greens – kale, Swiss chard and spinach. These greens contain antioxidants that help fight against oxidative stress and may help in the prevention of cancer. We’ve also added a finishing touch of pepitas (also known as pumpkin seeds), toasted with aromatic turmeric and ginger.
Find out why we go for high-calorie and high-carb foods after a sleepless night.
An ooey-gooey pizza without cheese? You bet! Our creamy cheese made from blended pine nuts, garlic and dill adds serious flavor and texture to this whole-grain pizza with roasted sweet potato and balsamic-glazed fennel.
The farro for this deliciously crispy crab cake-like dish is purposely a little overcooked and sticky to help the cakes hold their shape during cooking. An avocado aioli-style sauce and tomatoes on top add creaminess, brightness .
Quinoa flour and lager coat these golden cauliflower florets. We use cashews as the base for our dairy-free dipping sauce along with nutritional yeast to give it an extra-cheesy flavor.
In this recipe, we use a potent blend of herbs and spices – rosemary, oregano, ground ginger and turmeric – to marinate the chicken, both to bring in added antioxidants to the dish as well as to protect the chicken from any damage from the cooking process (although we cook on medium to minimize the effects as well!). Remember to opt for organic chicken whenever possible.
A rainbow of vegetables – butternut squash, Brussels sprouts and radicchio – makes this whole-grain bowl a powerful medley of fiber and antioxidants. We use ground turmeric to add flavor and anti-inflammatory properties to the roasted squash. Turmeric is being studied for its ability to prevent or slow the spread of cancer, so we suggest keeping it handy in your cupboard and using it liberally.
We’ve swapped out chickpeas for edamame in this twist on typical falafel. Served with a homemade sweet and sour papaya chutney and creamy yogurt, this is a full meal in a wrap. For a kick of heat, try a quick spicy tahini sauce instead of yogurt – simply whiz up tahini paste, water, lemon zest and juice, and a red chile in a food processor and you’ve got another element to add to these wraps!
Jam-packed with veggies, nuts and herbs, this flatbread makes a hearty, satisfying appetizer. Paired with a simple green salad, it also makes a great entrée for four to six people.
Here, mussels are roasted on top of a hearty, fresh tomato sauce brimming with vegetables. Serve whole-grain bread on the side – you’ll want to sop up every drop.