recipe for healthy breasts


October is Breast Cancer Awareness Month!

Our doctors at Saskatoon Naturopathic Medicine can help you learn to eat foods to prevent breast cancer or reoccurrences of the disease.

Cruciferous vegetables contain nutrients that help with healthy estrogen metabolism and breast health. This family of vegetables includes the following: Arugula, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Collard Greens and Kale. Indole-3-carbinol and sulforaphanes are the phytonutrients found in these vegetables that have anticancer properties. Aim to eat one serving per day of cruciferous vegetables and keep your breasts healthy!

Here is one of Dr Velichka’s favorite recipes which incorporates these vegetables into your diet.

Mashed Cauliflower with Kale

Mashed Cauliflower.jpg

1 medium to large head of cauliflower

5 medium leaves of kale, washed and chopped

½ tsp fresh or dried dill

1-2 Tbsp of olive oil, ghee butter or coconut oil

Salt and pepper to taste

Parsley for garnish (optional)

Bring half a pot of water to boil. Add head of cauliflower and boil for 5 minutes until cauliflower is quite tender. Strain water from pot. Mash cauliflower with a vegetable masher or blend in blender. Mix in chopped kale and let wilt with the heat from the hot cauliflower. Add oil or ghee butter, dill, salt and pepper. Garnish with parsley. Enjoy!

This is a quick and simple way to include an extra serving of non-starchy vegetables to your main meal.