JULIE’S KITCHEN

Your kitchen can be your most valuable healing tool!

Hippocrates said, “Let food be thy medicine and medicine be thy food.” Visit the Diet page to learn what I eat and why.

Below, see how I put my diet into practice—from setting up my kitchen and grocery shopping to food prep, meals, and healthy eating tips.

It took some adjustment, but over time, I found a rhythm that makes healthy eating much easier—and I feel amazing! When I veer off course, I simply get back on track. No one is perfect! Once you begin to flourish in your health, you’ll love the way you feel. It’s worth the effort!

  • Visit the DIET page to learn all about my diet—what I eat and why.

  • Learn how I set up my kitchen to prepare healing foods.

    LEARN MORE

  • Print out my simple shopping lists for healthier shopping. Find the most convenient local solutions for purchasing produce regularly. Prep foods for the week to make healthy eating more simple.

    LEARN MORE

  • I have built my eating plan with ten categories in mind. This plan ensures that I eat all the healthiest foods and consume enough calories. Learn some basic recipes to start building your eating plan.

    LEARN MORE

  • All whole foods are miracles that God gave us. Research shows that nutrition prevents and treats cancer.

    LEARN MORE

  • Learn about two plant foods that can be combined to taste like parmesan cheese and so many more practical food tips.

    LEARN MORE

SET UP your Kitchen

The most important change I made in my kitchen was the food in my refrigerator. To make healthy food prep easier, I equipped my kitchen with helpful tools. Visit Julie’s Online Favorites for shopping suggestions, product recommendations, and links to purchase.

Online Kitchen Favorites

Shop and Prep

Julie’s Healthy Shopping List

Download my healthy shopping list to make grocery shopping simple!

Image of the two page healthy shopping list with a drop shadow.
Download NOW

Julie’s Online Food AND Groceries LIST

Visit Julie’s Online Favorites for shopping suggestions, product recommendations, and links to purchase.

Online food and grocery favorites

Fruits, Vegetables & Sprouts

Choose organic when possible, but studies consistently show that the benefits of consuming non-organic plant foods outweigh the risks associated with exposure to herbicides and pesticides.

I buy organic whenever possible to reduce my exposure to contaminants such as glyphosate. Visit EWG.org to learn which fruits and vegetables have the highest pesticide residues.

Soaking non-organic fruits and vegetables in sea salt or baking soda and water for about 15–20 minutes can help remove contaminants.

Find convenient local options that make it easy to keep fresh produce on hand:

  • Shop at a farmer’s market or store that offers local, organic produce.

  • Join a local co-op that delivers fresh fruits and vegetables. Many also offer foods such as homemade nut butters and whole-grain breads.

A large cardboard box filled with fresh, colorful fruits and vegetables.
A refrigerator drawer filled with packaged sprouts. The sprouts are freshly grown and bright green.

PREP for the week

Prep foods ahead of time to make healthy eating simple and convenient.

  • Bake potatoes and store them in the refrigerator to reheat throughout the week.

  • Cook a batch of rice and refrigerate to use throughout the week.

  • Cook beans or drain and rinse canned beans, then store in the refrigerator.

  • Make a large pot of soup to refrigerate and reheat as needed. (See recipes below.)

  • Wash and chop vegetables for salads, wraps, and stir-fries.

easy ways to cook without oil

A pan with wooden spoon sautéing mushrooms and onions.

Sauté USING VEGETABLE BROTH

A baked potato opened and filled with tomatoes, onions, and cilantro.

BAKED POTATO TOPPED WITH SALSA

Steamed greens with creamy tahini dressing drizzled over the top.

TAHINI DRESSING ON STEAMED GREENS

A hot waffle iron opened and showing a potato that has been pressed down. The crispy potato has the waffle iron imprint.

YUKON GOLD POTAFFLES

A sprout salad covered in creamy cashew, lemon dressing.

SPROUT SALAD WITH CASHEW, LEMON DRESSING

A large collard green leaf filled with black beans, rice, hummus, guacamole, lettuce, tomatoes, and onions.

COLLARD GREEN WRAP

  • Broil, bake, steam, or grill instead of frying.

  • Sauté onions, garlic, and vegetables in water or vegetable broth. The natural juices from onions and garlic add plenty of flavor.

  • Add flavor with lemon or lime juice, balsamic vinegar, soy sauce, liquid aminos, vegetable broth, vegetable juice, Worcestershire sauce, herbs, and spices.

  • Marinate foods with lemon, orange, tomato juice or sauce, yogurt, onions, garlic, or vegetable stock.

  • Make oil-free salad dressings with ingredients such as dates, cashews, tahini, garlic, fresh lemon juice, vinegar (like rice vinegar), herbs, and spices.

  • Steam vegetables and finish with freshly squeezed lemon or lime for added flavor and increased nutrient absorption.

  • Limit foods with significant amounts of added oil, such as fried foods, chips, and many prepared salad dressings.

Julie’s Eating Plan

I have built my eating plan around ten categories to help me eat a variety of healthy foods, get enough calories, and eat consistently throughout the day. Below are some basic recipes and ideas to help you build your own eating plan around these groups.

  1. Smoothies

  2. Sprouts

  3. Salads

  4. Soups

  5. Starches

  6. Steamed Vegetables

  7. Spices and Herbs

  8. Snacks

  9. Sweets

  10. Supplements

TIMING OF MEALS

  • Eating smaller, more consistent meals throughout the day is a great way to make sure you consume enough calories and stay ahead of hunger. Research shows that eating more frequent meals, such as four to six mini meals, can increase metabolic rate (calories burned) and result in favorable changes in body composition.

    If we don’t eat enough, blood glucose levels can drop, causing amino acids to be released from lean muscle mass and converted to glucose, which can compromise lean muscle mass. https://www.nejm.org/doi/full/10.1056/NEJM198910053211403‍ ‍https://pubmed.ncbi.nlm.nih.gov/15085170/

  • Breakfast is important! Skipping breakfast has been associated with an increased risk of type 2 diabetes and cardiovascular complications. https://pubmed.ncbi.nlm.nih.gov/30418612/‍ ‍https://pubmed.ncbi.nlm.nih.gov/26732562/

  • I try to finish eating each day by 7:00 PM. I’ve found that giving my body a couple of hours to rest and digest before bed works best for me.

A Typical Day of Eating for Me

  • 7:00 AM — Breakfast: Smoothie made with a variety of nutrient-dense foods, including sprouts.

  • 9:30 AM — Snack: Sprouted whole-grain cereal with raisins and almond milk, topped with cinnamon, ginger, nutmeg, and cloves.

  • 1:30 PM — Lunch: Large salad with sprouts and vegetables, topped with an oil-free dressing such as rice vinegar, plus oil-free hummus and crackers.

  • 3:30 PM — Snack: Vegetable soup with a variety of starchy and non-starchy vegetables.

  • 6:00 PM — Dinner: Brown rice with steamed vegetables.

  • 6:30 PM — Dessert: A bowl of fresh berries.

Smoothies

Smoothies can be a meal at any time of day, but I have mine for breakfast. They’re simple and so nutritious!

Breakfast is important. Skipping breakfast is associated with an increased risk of Type 2 diabetes and cardiovascular complications. https://pubmed.ncbi.nlm.nih.gov/30418612/‍ ‍https://pubmed.ncbi.nlm.nih.gov/26732562/

julie’s Smoothie

Start your day with a nutrient-dense breakfast smoothie.

Combine the following ingredients in a high-speed blender until smooth.

  • 8 ounces of water or plant milk

  • 1 cup frozen fruit (blueberries, strawberries, etc.)

  • 1 banana, optional

  • 1 green apple, optional

  • Fresh vegetables (kale, spinach, freshly-grown sprouts, etc.)

  • Fresh or dried spices (cinnamon, nutmeg, etc.), optional

  • 1 scoop plant-based shake mix, I use Juice Plus+ Complete

  • 1 tablespoon organic, golden flax seeds (grind in a coffee grinder; do not use pre-ground flax seeds or flax oil)

  • 1 tablespoon brewer’s yeast*

  • 1 tablespoon green tea leaves*

    Other possible add-ins: nut butters, additional seeds (see Seeds section below), etc.

    *Brewer’s yeast and green tea leaves can be purchased from Wellness Forum Health. For ordering information, email shermankelly@wellnessforum.com

SEEDS

I always add flax seeds to my morning smoothie, but I also rotate other seeds from time to time. I have found other uses, such as sprinkling ground seeds on salads or soups. Remember these are higher in fat, so use sparingly (1 tablespoon or less). Here are some of my favorites:

FOOD POWDERS

These food powders can increase the nutrient density of your smoothies, enhancing your diet. Plant food powders have many uses, such as sprinkling on salads or soups. Here are some of my favorites:

OTHER BREAKFAST IDEAS:

Combine a bowl of cereal (dry or cooked) with a large bowl of fruit and/or vegetables such as cucumbers, celery, or steamed greens.

  • Sprouted dry cereal with raisins, almond milk, and spices such as cinnamon, ginger, nutmeg, and cloves.

  • Cooked cereal such as sprouted oatmeal (whole grain, not instant), topped with ground flaxseeds.

Sprouts

Sprouts are vegetables—and they are also medicine! Sprouts are seeds that have germinated and become very young plants. That’s why kids are called sprouts—they are little but have a lot of energy!

Sprouts are one of the most nutrient-dense foods in the world. Sprouting can increase the absorption of nutrients in seeds, beans, grains, and nuts because they become easier to digest. Sprouts may contain significantly higher levels of certain vitamins and minerals than their full-grown counterparts.

Prior to my diagnosis, I had purchased and eaten sprouts many times, but I didn’t fully understand their immense value, especially broccoli sprouts. Broccoli sprouts contain high levels of sulforaphane, a phytonutrient that has been widely studied for its potential anticancer properties. Sulforaphane influences cellular pathways and supports the body's detoxification processes.

TYPES OF SPROUTS

Healthline.com provides a thorough list of common types of sprouts:

  • Bean and pea sprouts: lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea, and snow pea

  • Sprouted grains: brown rice, buckwheat, amaranth, kamut, quinoa, and oats

  • Vegetable or leafy sprouts: radish, broccoli, beet, mustard green, clover, cress, and fenugreek

  • Nut and seed sprouts: almond, radish seed, alfalfa seed, pumpkin seed, sesame seed, and sunflower seed

A white bowl filled w with a variety of bean sprouts.
Freshly grown broccoli sprouts sitting on a table.

According to Dr. Will Bulsiewicz, author of Fiber Fueled Broccoli sprouts can produce 10 to 100 times more sulforaphane than mature broccoli.”

On some Saturday mornings, I go to a local farmer’s market to buy freshly-made wheat grass, microgreens, sprouts, and locally-grown fruits and vegetables. Microgreens are baby plants that are similar to sprouts.

When I take time to visit the farmer’s market, I spend less than $100 and come home with enough sprouts, microgreens, and wheat grass to last the entire week.

SOURCES

Find simple ways to incorporate sprouts into your diet.

  • Make your own sprouts with a mason jar sprouting kit and/or sprouting bags. When you’re ready, read The Sprout Book by Doug Evans. You may be inspired to set up a sprouting station in your kitchen.

  • Purchase ready-made sprouts like broccoli, sunflower, and alfalfa sprouts at a local farmer’s market or in the produce section of your local grocery store.

  • Purchase from companies that provide home delivery, or ship sprouts.

  • Purchase sprouted nuts, grains, beans, and seeds online. Here are some examples:

examples

In addition to fresh sprouts (broccoli, sunflower, garbanzo bean, etc.), here are examples of sprouted foods I consume on a regular basis:

An incredible large salad with lettuces, herbs, grains, sprouts, beets, tomatoes, onions, salsa, and a lime to squeeze on top.

Salads

Here are some of the different ways I prepare my daily salads:

  • Make a very large salad as my meal.

  • Pair a smaller salad with a bowl of vegetarian chili.

  • Make a large plate of raw vegetables with hummus.

  • Throw my salad in the blender and drink it as a vegetable smoothie.

BUILDING A SALAD

  • Start with greens and sprouts: Use a variety of lettuces and greens such as arugula, baby kale, butterhead, red leaf, romaine, and spinach, along with sprouts such as broccoli, radish, sunflower, chickpea, and mung bean.

  • Add raw vegetables: Beets, bell peppers, carrots, celery, chives, cucumbers, garlic, tomatoes, onions, parsley, peppers, radishes, squash, mushrooms, and more.

  • Add cooked vegetables: Asparagus, chopped baked sweet potato, sautéed mushrooms, or other cooked vegetables.

  • Add extras: Avocado, beans, berries, hemp seeds, nutritional yeast, nuts, quinoa, raisins, sauerkraut, and seasonal items such as red clover, calendula, or chicory flowers.

  • Add herbs and spices: Basil, mustard, oregano, pepper, turmeric, and others.

  • Finish with an oil-free dressing: Make a simple homemade dressing using ingredients such as dates, garlic, fresh lemon juice, tahini, and vinegar.

Two large mason jars filled with salads. The photo caption explains how to make the salad - dressing first followed by hard veggies, grains, soft veggies, and lettuce. Refrigerate and eat within a week.

One of the easiest ways to enjoy salads every day is to prepare them ahead of time in mason jars. Gather 4–6 mason jars and plenty of your favorite salad ingredients, then layer them according to the picture above.

SALAD DRESSINGs

Here are three simple options for oil-free salad dressings. You can also use them on raw or steamed vegetables—and even potatoes!

vinegar

creamy LEMON cashew Dressing

I use this delicious, creamy dressing on salads, but it’s so versatile! I also use it as a sour cream substitute on baked potatoes and Chipotle bowls, and even as an Alfredo-style sauce on red sauce pasta.

  • ½ cup raw cashews

  • ½ cup water

  • ¼ cup fresh lemon juice 

    Blend in a high-speed blender until completely smooth and creamy. Add a little more water, 1 tablespoon at a time, if you want a thinner dressing.

    For a larger batch, simply double it:

    1 cup cashews + 1 cup water + ½ cup fresh lemon juice.

    You can also add garlic, herbs, pepper, or a small amount of mustard for different variations.

Date Mustard Dressing

I learned how to make this dressing while doing a water-only fast with Dr. Frank Sabatino.  

  • 2 cups water

  • 1 ¼ cups raw cashews or walnuts

  • 6 Medjool dates, pitted (use more or less depending on desired sweetness)

  • ½ cup stone ground mustard

  • ¼ cup apple cider vinegar 

    Blend the nuts and water in a high-speed blender until smooth. Add the remaining ingredients and blend until creamy.

A fresh sprout salad topped with creamy date mustard dressing.

Sprout salad with creamy lemon cashew dressing. Yum!

Julie’s Soup

  • 1 leek

  • 2 garlic cloves, peeled

  • 1 pound mushrooms (shiitake, white button, etc.)

  • 1-2 starchy vegetables (potatoes, winter squash such as acorn or butternut, yams, etc.)

  • 2–3 non-starchy vegetables (asparagus, broccoli, cabbage, collard greens, kale, parsley, spinach, zucchini, etc.)

  • 1 cup dried beans (lentils, mung beans, split peas, etc.), optional

  • 8–12 cups vegetable broth or water

  • ½–1 can unsweetened coconut milk, optional

Combine the washed vegetables, beans, and vegetable broth or water in a large pot. Bring to a light boil, then reduce the heat, cover, and simmer until the vegetables and beans are soft. Enjoy as is, or use an immersion blender to create a creamy soup. Add unsweetened coconut milk for an even creamier consistency.

Serve with a variety of spices and toppings such as cayenne, cumin, fresh cilantro, nutritional yeast, paprika, turmeric, and more.

I make a batch of soup every 3–4 days and consume at least 4 cups per day.

Soups

Another version of Julie's daily soup ready to cook in a pot. The pot contains water, shiitake mushrooms, carrots, and swiss chard ready to cook.
Julie's daily soup ready to cook in a pot. The pot contains water, cauliflower, celery, and greens ready to cook.
A bowl of Julie's daily soup topped with a variety of spices. There are four bottles of spices behind the bowl and a container of nutritional yeast.
Julie's daily soup ready to blend in a pot. The pot is in the sink and contains water and the cooked vegetables. An immersion blender is inserted to blend the soup.

LENTIL Soup

  • 1 package (16 ounces) organic lentils, rinsed well

  • 1 container (32 ounces) vegetable broth

  • 1 small can tomato paste

  • 4 garlic cloves, peeled and minced

  • 2 cups water

  • Seasonings to taste (curry, pepper, cayenne pepper, etc.)

Combine all ingredients in a large pot. Bring to a boil, reduce the heat, and simmer for about an hour, or until the lentils are soft.

Serve over brown rice or on top of a baked potato.

Starches

A baked potato topped with tomatoes, red onion, guacamole, and cilantro.

Try to eat at least 1–2 servings of starches daily. You’ll get nutrients, fiber, carbohydrates, protein—and best of all, you’ll feel full!

  • Choose a grain: barley, buckwheat, farro, millet, oats, quinoa, rice (brown, red, wild, etc.), rye, sorghum, or wheat.

  • Choose a starchy vegetable: carrots, corn, Jerusalem artichokes, parsnips, plantains, potatoes, salsify, winter squash (acorn, banana, butternut, Hubbard), or yams.

  • Add beans or legumes: black beans, pinto beans, chickpeas, lentils, peas, etc. Add pumpkin seeds or walnuts to grains, salads, or soups as well.

BASIC IDEAS

Baked potato

Top a baked potato with steamed greens, mushrooms, guacamole, salsa, hummus, black beans, nutritional yeast, etc.

RICE & STEAMED VEGETABLES

  • Add 1 cup water and ½cup organic brown rice to a small rice cooker and press “cook.”

  • When the rice is almost done, add a huge handful of greens, such as spinach, on top and cover.

  • Within a few minutes, you’ll have delicious rice and steamed vegetables with very little effort.

SPAGHETTI SQUASH

  • Cut in half and bake at 350°F for about 1 hour, or until soft.

  • Scrape out the squash with a fork and top with spices or marinara sauce.

ROASTED ROOT VEGETABLES

  • Use parsnips, turnips, rutabaga, carrots, beets, etc.

  • Spread on a baking pan lined with parchment paper and drizzle with balsamic vinegar.

  • Bake at 450°F for about 30 minutes.

POTAFFLES (HEALTHY WAFFLE FRIES)

  • Bake Yukon Gold potatoes and allow them to cool.

  • Place one cooled potato at a time on a hot waffle iron and press down firmly, allowing the potato to brown.

  • Serve with applesauce or ketchup.

A plate with 3 small, whole Yukon gold baked potatoes and two waffle potatoes.

Potaffles are a fun, easy way to enjoy healthy potatoes. Try different varieties, like Yukon Gold potatoes mashed with roasted garlic or Hannah sweet potatoes with cinnamon.

OTHER STARCH RECIPEs

A bowl of hummus topped with a few garbanzo beans, a sprinkle of paprika, and a green herb garnish.

HUMMUS

  • 1 can chickpeas, reserve liquid

  • 1 squeeze fresh lemon juice

  • 1 garlic clove, minced

  • 1 teaspoon Bragg’s Liquid Aminos

  • Spices to taste: cumin, cayenne pepper, salt, pepper

  • Optional: ½ cup Creamy Lemon Cashew Dressing (I love adding this!)

Combine the following ingredients in a food processor and blend until smooth. If needed, add extra chickpea liquid to create your perfect consistency. Season to taste with any of the spice options. Serve with carrots, celery, or crackers.

A bowl of bright green pesto sauce.

PASTA WITH VEGAN PESTO SAUCE

  • 1 cup raw cashews

  • Juice of 2 lemons

  • 3 large garlic cloves

  • ¼ cup nutritional yeast

  • 2 cups fresh basil

  • ¼ cup hot water

Combine all ingredients in a food processor or high-speed blender and blend until smooth and creamy. Add a little more water as needed to reach your desired consistency.

Serve over whole grain brown rice or chickpea pasta with mushrooms or other vegetables.

This pesto is also delicious on vegetables, potatoes, and salads!

Note: Non-starchy plant foods such as bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, melons, oranges, peaches, and many others are extremely important, but they cannot provide enough calories on their own to sustain a WFPB diet. They also won’t keep you satiated on their own.

Steamed Vegetables

Get into the habit of eating steamed vegetables daily. Enjoy them at breakfast, lunch, dinner, as a snack, or added to another recipe, such as pasta.Choose 2-3 varieties such as asparagus, broccoli, collard greens, kale, spinach, Swiss chard, yellow squash, etc.

  • Choose 2–3 varieties, such as asparagus, broccoli, collard greens, kale, spinach, Swiss chard, or yellow squash.

  • Wash and cut or tear the vegetables into pieces, then place them in a steamer basket.

  • Bring water to a boil and steam for 3–6 minutes, or until desired tenderness.

  • Top with vinegar, an oil-free dressing, or freshly squeezed lemon or lime to add flavor and enhance nutrient absorption.

A steamer basket filled with bright green steamed greens.

Spices And Herbs

Spices have been used for centuries for a variety of purposes, including as flavoring agents, colorants, and preservatives. Research has also explored how spices may help lower cancer risk and affect tumor behavior. https://www.ncbi.nlm.nih.gov/books/NBK92774/

Add a variety of spices and herbs to your foods. Use them fresh or dried—both have benefits. For example, cinnamon may help stabilize blood glucose, while combining turmeric with black pepper can significantly increase the absorption of curcumin. https://pubmed.ncbi.nlm.nih.gov/9619120/

I’m constantly exploring different herbs and spices to promote health and enhance the flavor of food. Here are some I use regularly.

HOW I USE SPICES & HERBS

  • Morning smoothie: all-purpose seasoning, cardamom, coriander, fennel seed, etc.

  • Cereal: pumpkin spice (cinnamon, ginger, nutmeg, and clove)

  • Salads: all-purpose seasoning, cayenne pepper, cumin, curry, oregano, and mustard

  • Soups: black pepper, crushed red pepper, paprika, and turmeric

  • Steamed vegetables: garlic powder, lemon pepper, onion powder, and sea salt

  • Potatoes & root vegetables: fresh rosemary, garlic powder, and dill

KEEP SPICES EASY TO USE

Organize your spices in a cabinet or drawer so they are easy to access and use every day. I also like to pre-mix a variety of my favorite spices in a mason jar so I can quickly add them to salads, soups, and other foods.

A bowl of Julie's daily soup topped with a variety of spices. There are four bottles of spices behind the bowl and a container of nutritional yeast.

I love this idea from Chris Wark’s cookbook, Beat Cancer Kitchen. I keep a mason jar of mixed spices on the counter to use on soups, salads, etc.

Snacks

Here are just a few snack ideas, but as you experiment with food, you’ll discover your own favorites!

  • Avocado toast: toast topped with mashed avocado, tomato slices, nutritional yeast, salt, and pepper

  • Baked white or sweet potato topped with guacamole, onion, and tomatoes

  • Bowl Vegetarian chili with crackers

  • Celery with peanut butter

  • Green smoothie

  • Hummus with vegetables and crackers

  • Oatmeal with berries

  • Organic popcorn made in an air popper

On-the-go Snacks

  • Apple Apple slices, carrot sticks, celery sticks, and 3–4 walnuts

  • Baked sweet potatoes—eat them whole, like an apple!

  • A small amount of nuts—keep some in your purse, backpack, briefcase, or at work

  • Rice cakes

A piece of avocado toast - sprouted toast, avocado slices, chopped red cherry tomatoes.

Sweets

Nine Medjool dates spread opened and filled with walnuts. There is a bowl of walnuts in the background.

When I want something sweet, here are some of the things I reach for:

  • Apple with nut butter

  • Banana ice cream: Blend 1 cup almond milk, 1 frozen banana, and ice to desired thickness in a high-speed blender.

  • Fresh or frozen fruit: Apples, berries, cherries, grapes, melon, etc.

    • Coconut whipped cream, optional: Store a can of unsweetened coconut milk upside down in the refrigerator. Open the can, pour out the liquid, and whip the remaining coconut cream with a hand mixer until creamy.

  • Medjool date filled with nut butter

RAW BROWNIES

I learned how to make these while doing a water-only fast with Dr. Frank Sabatino.

  • 1 cup Medjool dates, pitted and soaked

  • 1 cup rolled oats

  • 1 cup peanut butter

  • ¼ cup unsweetened cacao powder

Cover the dates with hot water and soak for 10 minutes. Drain, reserving the soaking water.

Process the oats in a food processor until finely ground. Add the dates, peanut butter, and cacao powder and process until well combined. If the mixture is too dry, add the reserved soaking water 1 tablespoon at a time until you reach the desired consistency.

Press firmly into an 8-inch square pan and refrigerate for about 1 hour, then cut into 16 squares.

Or keep it simple! Eat a spoonful at a time, or roll the mixture into balls and refrigerate or freeze.

Two raspberry tortes on glass cake plates with two silver serving spatulas. The tortes are both topped with bright red raspberries.

Raspberry Walnut Torte

I learned how to make this beautiful and delicious torte from a friend who is a breast cancer survivor.

  • 2 cups raisins

  • 2 cups walnuts

Frosting

  • 1 cup Medjool dates, pitted

  • Juice of 1 lemon

Blend the raisins and walnuts in a food processor until well combined. Form the mixture into a circle on a large plate to create the torte base. Pour off any natural oil.

Blend the dates and lemon juice in a food processor until smooth, then spread over the torte base as frosting.

Garnish with fresh organic red raspberries. Beautiful and delicious!

Supplements

My cancer diagnosis gave us a reason to work with CAM doctors. We initially followed their extensive supplement protocol closely, but when the regimen left us feeling ill and nauseated, we reconsidered. Visit the CAM Treatment page to learn about our supplement journey.

A picture of three berry, vegetables, and fruit capsules.

Miracle Foods

I believe whole foods are miracles that God gave us, and research shows that these foods can make a difference in the prevention and treatment of cancer. I also believe we should eat a wide variety of plants we enjoy without stressing about eliminating certain foods. There is a great deal of misinformation telling us to avoid particular foods or food groups, yet there isn’t always solid long-term science to support these popular trends. I’ve learned to look at the body of research to guide my food choices.

I love the story in the Bible about Daniel and his friends choosing vegetables and water for ten days instead of the king’s food and wine:

“And in every matter of wisdom and understanding about which the king inquired of them, he found them ten times better than all the magicians and enchanters that were in all his kingdom.” — Daniel 1:20

After studying the significant relationship between nutrition and disease, my strongest advice is to eat a variety of plants every day. They contain different nutrients that positively affect the body—and may even be miraculous for you! I’ve tried all kinds of new plant foods since my diagnosis. All plants are helpful for the human body. Below are some specific foods I came across in my research.

BEANS and LEGUMES

  • Nutrient-dense carbohydrates and protein from beans and legumes can help reduce the risk of cancer. https://pubmed.ncbi.nlm.nih.gov/9786231/

  • Examples include black beans, black-eyed peas, fava beans, kidney beans, lima beans, mung beans, pinto beans, split peas, and more.

  • Rinse dry beans well before cooking to remove small rocks or other debris.

  • Soak dry beans before cooking to make them easier to digest. Some legumes, such as lentils and split peas, do not need to be soaked.

BERRIES

  • "Overwhelming evidence suggests that berries may have beneficial effects against several types of human cancers." https://pubmed.ncbi.nlm.nih.gov/18211019/

  • Blueberries may support immune function, including natural killer cell activity, and have been studied for their potential effects on breast and colon cancer cells.

  • Choose organic berries when possible, as conventionally grown berries can be among the produce with higher pesticide residues. Visit the EWG.org website.

BROCCOLI & BROCCOLI SPROUTS

  • Contain high levels of sulforaphane, an anticancer phytonutrient found particularly in cruciferous vegetables such as broccoli, bok choy, cabbage, cauliflower, and kale. Sulforaphane influences gene expression within cells and has been the subject of hundreds of anticancer studies.

  • Sulforaphane in broccoli and broccoli sprouts stimulates the production of detoxification enzymes, including glutathione transferases, which help protect cells from oxidative stress and toxins. https://pubmed.ncbi.nlm.nih.gov/21129940/

  • Broccoli sprouts are especially concentrated sources of these nutrients. Nutrition from one ounce of broccoli sprouts may be equivalent to one pound of mature broccoli. According to Dr. Will Bulsiewicz in Fiber Fueled,“Broccoli sprouts can produce 10 to 100 times more sulphoraphane than mature broccoli.”

CRUCIFEROUS VEGETABLES

FERMENTED FOODS

Eating fermented foods is a natural way to add diversity to your gut microbiome. Although research on fermented foods in humans is still developing, these foods may support gut health and other functions throughout the body.

You can make many fermented foods yourself. If you purchase them, check the label for live cultures.

Kombucha is a popular way to get probiotics. It can be expensive to buy, but inexpensive to make at home. Find a friend who makes kombucha and ask for a SCOBY starter, then follow instructions for making your own.

Here are some other fermented foods from Foodrevolution.org:

  • Kefir: A cultured probiotic food typically made with cow’s milk. To stay plant-based, choose coconut or water-based varieties. https://foodrevolution.org/blog/problems-with-dairy/

  • Kimchi: A traditional Korean fermented food made with cabbage and other vegetables.

  • Miso: A fermented paste commonly used in Japanese soups and other dishes. It can be high in sodium, so use in moderation.

  • Natto: A traditional Japanese food made from fermented soybeans and rich in probiotics.

  • Pickled vegetables: Cucumbers and other vegetables can provide probiotics when naturally fermented and unpasteurized. They can also be high in sodium, so use in moderation.

  • Sauerkraut: Fermented cabbage containing naturally occurring probiotics. Look for fresh, unpasteurized varieties with live cultures.

  • Tempeh: A fermented soybean food that provides both protein and probiotics.

  • Yogurt: Choose unsweetened, non-dairy varieties with live cultures to keep it plant-based.

If you don’t like fermented foods, you don’t have to eat them to be healthy. Fermented plant foods can contribute to a healthy gut, just as other plant foods do.

If you enjoy fermented foods, keep in mind that there can be some downsides. Certain fermented foods may pose a risk of contamination, particularly during pregnancy or cancer treatment, and some, such as kombucha, may contain small amounts of alcohol.

FLAXSEED

FRUIT

Fruit is an overarching category that includes several other foods on this list, but I had to include it because fruits do so many things for the body. The peel or skin provides certain nutrients, while the inside provides others. Our bodies benefit from the wide variety of nutrients found in apples, cherries, cranberries, grapefruit, lemons, limes, oranges, pineapples, and so many more.

I also included fruit because I’ve heard of many cancer patients avoiding it for fear that the sugar will cause cancer to grow. However, research supports the relationship between higher fruit and vegetable consumption and a reduced risk of cancer. Colorful fruits, such as berries, have also been widely studied. https://pubmed.ncbi.nlm.nih.gov/1764568/

Some fruits are higher in sugar, so I eat them in the morning and aim to eat more vegetables than fruit throughout the day.

GARLIC‍ ‍

GINGER ROOT

GREEN TEA

  • Green tea contains powerful plant compounds called catechins, which have strong antioxidant properties and help protect healthy cells from oxidative damage.

  • The most abundant catechin in green tea is EGCG (epigallocatechin gallate).

  • Studies suggest that EGCG helps fight free radicals and may inhibit angiogenesis, the formation of new blood vessels that tumors need to grow.

  • Green tea and its compounds have been extensively studied for their potential anticancer effects.

    https://pubmed.ncbi.nlm.nih.gov/25600295/

  • I use an edible form of organic green tea leaves and add them directly to my morning smoothie.

MUSHROOMS

NUTS

  • Just a small handful of nuts per day can be beneficial for cancer. https://pubmed.ncbi.nlm.nih.gov/15099940/

  • Higher nut consumption may be associated with a reduced risk of cancer recurrence and death in patients with advanced colon cancer. https://pubmed.ncbi.nlm.nih.gov/29489429/

  • Nuts are high in fat, so I use them more like a condiment, such as sprinkling them on top of a salad.

  • Nut butters can add a significant amount of fat to the diet, so use them sparingly.

ONIONS

  • Onions contain plant compounds that have been studied for their potential anticancer properties. https://pubmed.ncbi.nlm.nih.gov/17093154/

  • Examples include leeks, scallions, and red, white, and yellow onions.

PARSLEY

  • Eat the garnish! Parsley often decorates the plate, but it has so many more benefits.

  • Parsley contains plant compounds such as apigenin, which has been studied for its potential anticancer properties. https://pubmed.ncbi.nlm.nih.gov/29034071/

ROOT VEGETABLES

SEAWEED AND SEA VEGETABLES

SEEDS

SOY

Soy has long been part of many Asian cultures, which have some of the lowest rates of cancer in the world. Soy is rich in flavonoids, which protect against heart disease and breast cancer. People, including those with estrogen receptor-positive breast cancer, can safely consume whole soy foods, such as edamame, and minimally processed soy foods, such as tofu, tempeh, soy milk, and dry-roasted soy nuts. Soy protein isolates can also be safe when minimally processed—look for water-washed, solvent-free products processed at low temperatures. This helps preserve more of the natural “co-nutrients” and avoids residual solvents such as ethanol. Watch out for highly processed soy products with added fat, salt, and sugar. Soy chips, soy hot dogs, soy meats, and similar products can be just as unhealthy as other junk foods.

Confusion about soy arises from the term “phytoestrogens.” Phytoestrogens are compounds that naturally occur in many plants like carrots, celery, garlic, potatoes, rice, wheat, and soy. Soybeans contain a class of naturally-occurring phytoestrogens, called isoflavones. The confusion comes from the fact that isoflavones have chemical structures that look a little like estrogen found in a woman’s body, yet isoflavones have antiestrogen properties that can block natural estrogens from forming, basically acting like a natural hormone blocker. https://www.oncologynutrition.org/erfc/healthy-nutrition-now/foods/soy-and-breast-cancer

Genistein, an isoflavone found in soy, has 2,789 anti-cancer studies. These human studies have involved thousands of women in both Asia and the United States who were followed for many years, and consistent results show that women who eat soy have lower rates of breast cancer risk and lower rates of recurrence of breast cancer.

Here are some publications showing the positive impact of soy foods on the development of breast cancer, as well as the recurrence:

Much of the negative research on soy has been funded by competitors of plant-based milks. The Weston A. Price Foundation promotes the consumption of raw meats and dairy, yet many of the references in its anti-soy articles actually support the benefits of soy. Another source of negative research comes from University of Illinois researcher Dr. Helferich, who studied the effects of soy isoflavones using athymic mice, which are bred without a functioning immune system. These mice were given large quantities of isolated isoflavones, and some studies showed increased tumor growth. However, these animal models and conditions differ significantly from consuming whole soy foods in humans.

SPIRULINA

  • Derived from blue-green algae (Spirulina platensis) that grows abundantly in water.

  • Spirulina has antioxidant, anti-inflammatory, and anti-cancer properties.” https://pubmed.ncbi.nlm.nih.gov/12448336/

  • It is a rich source of protein, amino acids, and vitamins.

  • Spirulina also provides minerals, including potassium, sodium, calcium, magnesium, iron, and zinc.

  • Spirulina has also been studied for its effect on the absorption of trace minerals such as selenium and molybdenum.

SPROUTS (SEE section ABOVE)

TOMATOES

TURMERIC ROOT

  • Turmeric is a spice native to India and Indonesia.

  • One of turmeric’s active compounds is curcumin.

  • Curcumin has been studied for its anti-inflammatory and antioxidant properties and its potential role in several cancers, including breast, lung, stomach, liver, and colon cancer. https://pubmed.ncbi.nlm.nih.gov/25665066/

VEGETABLES

Vegetables are an overarching category that includes several other foods on this list, but I had to include them because vegetables do so many things for the body. The peel or skin provides certain nutrients, while the inside provides others. Our bodies benefit from the wide variety of nutrients found in asparagus, beets, carrots, celery, cilantro, mustard greens, and the list goes on and on.

One study found that people eating the most vegetables had a 15% lower risk of all-cause mortality. Please pass the veggies! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/

WHEATGRASS

  • Rich in antioxidants which help combat oxidative stress.

  • Rich in chlorophyll, which is one of nature's greatest healers.

  • If you juice sprouts like wheatgrass, be sure to fold a small bunch in half and feed the bent section into the juicer.

  • My Experience: I drank wheatgrass on and off for the first three years after my diagnosis, but in year four, I started consistently juicing wheat grass several times per week.

Food Tips

  • Almond milk: Blend almond butter with water in a high-speed blender.

  • Animal food replacements: Try avocado, hummus, nut butters, portobello mushrooms, seitan (wheat gluten), or veggie burgers.

    • Use avocado like butter on toast or baked potatoes.

  • Tortillas: Bake them in the oven rather than eating them fried.

  • Oil-free toppings: Use balsamic vinegar or apple cider vinegar on salads and other foods.

  • Cleaning produce: Soak produce in baking soda and water for 10 minutes (1 teaspoon baking soda per 16 ounces water).

  • Date paste: Use instead of honey.

  • Parmesan substitute: Combine dulse flakes and nutritional yeast.

  • Egg substitute: Mix 1 tablespoon chia seeds or ground flaxseeds with 3 tablespoons water. Let sit for 10 minutes to thicken.

  • Hemp seeds: Add to salads or vegetables for a cheesy flavor.

  • Herbs: Add fresh, chopped herbs to mashed potatoes or rice.

  • Lemon & lime: Squeeze fresh lemon or lime over greens.

  • Medjool dates: Use as a sweetener in recipes or fill with nut butter for dessert.

  • Mustard: Use as a dip or condiment for almost any food.

  • Nutritional yeast: Add to kale chips, baked potatoes, vegetables, and other foods for a cheesy flavor.

  • Easy pizza: Top toast with avocado, tomato slices, and nutritional yeast.

  • Rice cakes: Use in place of bread for nut butter and jelly.

  • Salt: Choose Atlantic sea salt or non-iodized salt. Avoid salt-cured or smoked foods. If you skip salt altogether, use dulse flakes as a source of iodine.

  • Supplements: Use them in addition to, rather than instead of, good food. Get your nutrients with a fork and spoon.

  • Kale & collard greens: Trim the stems to make them more enjoyable to eat.

  • Wasa sourdough crackers: Use as a flatbread and top with pesto, bruschetta, or other toppings.