The Cookbook!

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 Let’s Beat Breast Cancer:
THE COOKBOOK

Let’s Beat Breast Cancer

Let’s Beat Breast

Cancer

Note: All nutrition analyses are approximate. Calculated using Nutrition Data System for
Research software.

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Breakfasts

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Dr. Funk’s Let’s Beat Breast
Cancer Breakfast “Breasturrito”!

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INGREDIENTS Kristi Funk, MD
Serves 4

The Doctors!
(See Pro Tip below)

DIRECTIONS

PRO TIP:

NUTRITION FACTS
Per serving (1 burrito)

Note: Analyzed using low-sodium tamari and 2 tablespoons of salsa

per serving.

Recipe by Kristi Funk, MD

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The Best Vegan and Gluten-Free
Blueberry Pancakes

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INGREDIENTS Audrey Dunham
Serves 2

Dry
DIRECTIONS

Wet

NUTRITION FACTS
Per serving (½ recipe)

Note: Analyzed using cooking spray and unsweetened cashew milk.

Recipe by Audrey Dunham, from AudreyDunham.com

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5-Minute Carrot Cake Oatmeal

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 Lee Crosby, RD
INGREDIENTS
Serves 1

DIRECTIONS

NUTRITION FACTS
Per serving (whole recipe)

Note: Analyzed using unsweetened vanilla almond milk,

NOTE: 1 tablespoon maple syrup, no optional toppings.

Recipe by Lee Crosby, RD, from Veggie-Quest.com

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Dr. Funk’s Antioxidant Smoothie

Turmeric + Pepper:
Better Together!

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 Kristi Funk, MD
INGREDIENTS
Serves 1

DIRECTIONS

NUTRITION FACTS
Per serving (whole recipe),

and 2 cups fresh spinach; analysis excludes amla and aloe

(not in database).

Recipe by Kristi Funk, MD

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Salads & Sides

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Chickpea Salad With
Orange-Miso Dressing

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INGREDIENTS Joanna Kerns

DIRECTIONS

NUTRITION FACTS
Per serving (½ recipe)

NOTE:

Recipe written by Jason Wyrick and adapted by

Celine Steen, from PhysiciansCommittee.org
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Rainbow Salad

Make Broccoli
Your Breast-Buddy!

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 Mallika Sherawat
INGREDIENTS

DIRECTIONS

NUTRITION FACTS
Per serving (½ cup)

Recipe by Jennifer Raymond, MS, RD, from

Healthy Eating for Life for Children by Amy Lanou, PhD
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Braised Red Cabbage

GETTY IMAGES

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 Ruth Heidrich, PhD
INGREDIENTS CHEF
Serves 4

DIRECTIONS

NUTRITION FACTS
Per serving (¼ recipe)

Recipe by Ruth Heidrich, PhD, from The CHEF Cook/Rawbook

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Easy Kale and Mango Salad
With Ginger Dressing

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INGREDIENTS Lee Crosby, RD
Serves 4

Sweet Ginger Dressing

DIRECTIONS

Salad

NUTRITION FACTS
Per serving (¼ recipe)

Note: Full recipe analysis uses unsalted almond butter,

12 ounces destemmed kale, and 3 medium mangoes.

Recipe by Lee Crosby, RD, from Veggie-Quest.com

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Main Dishes

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Whole-Wheat Pasta With

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INGREDIENTS Lucille Beseler, MS, RDN, CDE
Serves 2

³ DIRECTIONS
³

NOTE:

NUTRITION FACTS
Per serving (½ recipe),

Note: Full recipe analyzed using regular vegetable broth and

¼ teaspoon salt.

Recipe by Lucille Beseler, MS, RDN, CDE

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Cuban Brown Rice Bowl

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 Marco Borges
INGREDIENTS
Serves 4

DIRECTIONS

NUTRITION FACTS

Per serving

Note: Analyzed using 2

tablespoons pico de gallo and 1
tablespoon cilantro per serving.

Recipe by Marco Borges, from The 22-Day Revolution Cookbook

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Cashew Cheese

GETTY IMAGES

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 Marco Borges
INGREDIENTS
Serves 24

DIRECTIONS

NUTRITION FACTS
Per serving (1 tablespoon),

Recipe by Marco Borges, from The 22-Day Revolution Cookbook

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Spicy Tofu Stir-Fry

Did you know?

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 Annabeth Gish
INGREDIENTS
Serves 4

DIRECTIONS

NUTRITION FACTS
Per serving (¼ recipe):

Recipe by Annabeth Gish

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Bean and Avocado Tostadas
Supreme

Take that, breast cancer!

GETTY IMAGES

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INGREDIENTS Paulette Chandler, MD, MPH
Serves 6
Beans
DIRECTIONS

Pico de gallo

NUTRITION FACTS
Pea guacamole

Note: Analysis excludes oil, lettuce, and garnishes

(sliced avocado or jicama, extra cilantro, olives).

Other ingredients

Recipe by Paulette Chandler, MD, MPH

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Lasagna With Cashew Tofu
Ricotta

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 Neal Barnard, MD
INGREDIENTS
Serves 8

DIRECTIONS

NUTRITION FACTS

The Vegan Starter Kit by Neal Barnard, MD

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Snacks

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Curry Popcorn

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 Geraldine Adams, RN, MS, CDE
INGREDIENTS
Serves 4

DIRECTIONS

NUTRITION FACTS
Per serving (¼ recipe),

From the Get Healthy, Go Vegan Cookbook by Neal Barnard, MD, and Robyn Webb
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Pizza Hummus

GETTY IMAGES

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 Sharon McRae
INGREDIENTS
Serves 10

DIRECTIONS

NUTRITION FACTS
recipe),

Note: Analysis uses water instead of aquafaba.

NOTE:

Recipe by Sharon McRae, from EatWell-StayWell.com

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Desserts

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Banana Ice Cream

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 Neal Barnard, MD
INGREDIENTS
Serves 2

DIRECTIONS

NUTRITION FACTS
Per serving (½ recipe),

From Power Foods for the Brain by Neal Barnard, MD;

recipe by Christine Waltermyer
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No-Bake Brownie Bites

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 Geraldine Adams, RN, CDE
INGREDIENTS
Makes 23 bites

DIRECTIONS

NUTRITION FACTS
Per serving (1 bite),

Recipe by Dreena Burton, from Dr. Neal Barnard’s

Cookbook for Reversing Diabetes by Neal Barnard, MD
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F A C T S H E E T

Breast Cancer:

A healthy diet and lifestyle can lower your risk of getting breast cancer.

1. Choose Plant-Based Foods

Healthy foods from plants (vegetables, fruits, whole grains, and beans) can lower your breast cancer risk in several ways. They are often
low in calories and high in fiber. This helps you feel full and lose weight if needed. High-fiber, low-fat diets can also help reduce estro-
gen levels. Lower estrogen levels can lower your risk of breast cancer.
A recent study showed that eating less fat and more fruits, vegetables, and grains could help protect breast cancer survivors, too.
Packed with nutrition, plant-based diets can also reduce the risk of other diseases, like diabetes and heart disease. For the best nutri-
tion, eat a variety of plant foods each day. Be sure to include a good source of vitamin B12, too, such as a supplement. Keep salt intake
low, but when you do use salt, choose the iodized kind.

Fill up on veggies. Eat more soy. Avoid processed meats.

Not only are they healthy, but some have
cancer-fighting nutrients. Try adding
broccoli, collard greens, or cabbage to
meals.
Tofu, soy milk, and edamame may help
protect against breast cancer. Studies
show that women who eat more soy have
a lower risk of breast cancer. Soy foods
may help protect women who’ve already
had breast cancer, too.
Hot dogs, bacon, sausage, and lunch
meats have been linked to a higher risk
of breast cancer. Swap in healthy plant-
based protein like beans, tofu, or nuts
instead.

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 B R E A S T C A N C E R : H O W T O R E D U C E Y O U R R I S K

2. Exercise Regularly
Being active lowers the risk of breast cancer. Why? It can
help with weight loss. Exercise might also make it harder
for tumors to grow and even boost your immune system.
If you aren’t active, start slow and build up exercise over
time. Brisk walking for 10-15 minutes three times per
week is a good start. You can then add five minutes until
you reach 30-40 minutes. When you feel ready, you can
add other activities you like. (Note: Please talk to your
doctor before beginning an exercise program.)

3. Limit Alcohol
Drinking alcohol raises breast cancer risk. Alco-
hol can increase estrogen levels, and it can cause
DNA damage—the first step in cancer. The less
you drink, the lower your risk.

4. Maintain a Healthy Weight

Excess body weight increases the odds of getting breast cancer after menopause.
Being overweight can also make existing cancer more likely to grow. One reason
seems to be that fat cells make extra estrogens—female hormones that can help
some breast cancer cells form and spread. Being overweight also raises the risk of
other health issues, like high blood pressure.
What’s a healthy weight for you? It depends on your height. To find out if you’re in
the healthy range, you can check your body mass index (BMI).
Find your BMI by entering your height and weight in the BMI calculator at
PinkLotus.com/PowerUp/Resources/BMICalculator.

Geraldene’s Story
In 1994, Geraldene Wallace got heart-stopping news: She had breast cancer.
After getting surgery to remove the lump, she ate plant-based for the next 15 years to reduce the
risk of a recurrence. But then she started slipping back into old habits, like eating meat and dairy,
and she developed diabetes. A few years later, in 2018, Geraldene was again diagnosed with breast
cancer: grade 3, triple-negative, and aggressive. Shortly after her new breast cancer diagnosis, she
was hospitalized for diabetes complications. Right there in the hospital, with help from her daughter
Jackilyn, Geraldene got back on a healthy vegan diet. Not long after, she had a mastectomy, and just
two months later she traveled to Barbados and completed a 5K walk. Now healthy and strong at age
79, Geraldene is off her insulin and has walked several more 5K races.

▶ For references, please visit LetsBeatBreastCancer.org/FactSheet.

To learn more, visit LetsBeatBreastCancer.org, or scan the box with
50 your iPhone camera or a QR code reader app.
 Hungry for more?
Physicians Committee recipe page!
PhysiciansCommittee.org/Recipes

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