໒꒰ྀི˶•⤙•˶꒱ྀིაHello and welcome to today's blog post! 

/•᷅•᷄\୭In this article, 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖊𝖗𝖆 and I will be sharing a healthy recipe and delicious but also catered for individuals who are battling cancer or managing diabetes. We understand the importance of healthy and nutritious drinks, especially for those facing health challenges. Our recipe aims to provide a tasty and satisfying option that is healthy and yet both cancer patient-friendly and diabetic-friendly. We hope that this recipe will only nourish your body but also bring healthier to your taste buds. Let's prepare it in the kitchen and explore this flavorful and health-conscious dish together! ᕦ(＾＾)ᕤ

Health Benefits of the Ingredients are:

1. Mixed Berries (Blueberries, Raspberries, Strawberries)⤵️

• Benefits: Berries are rich in antioxidants like vitamin C, anthocyanins, and fiber, which help neutralize free radicals and support the immune system. They also contain compounds that may inhibit cancer cell growth.
• Calories: 1 cup (150g) mixed berries = ~70-80 calories

2. Orange⤵️

• Benefits: Oranges are high in vitamin C, which boosts the immune system, supports skin health, and helps with iron absorption. They also contain flavonoids that may have anti-cancer properties.
• Calories: 1 medium orange = ~60-70 calories

3. Mango⤵️

• Benefits: Mangos are a good source of vitamins A and C, promoting healthy skin, eyes, and immune function. They contain antioxidants like quercetin and astragalin, which may help prevent cancer.

• Calories: ½ cup frozen mango chunks = ~50-60 calories

4. Chia Seeds (or Flaxseeds)⤵️ 

• Benefits: Chia and flaxseeds are rich in omega-3 fatty acids, fiber, and antioxidants. Omega-3s have anti-inflammatory effects, and fiber supports digestive health. Flaxseeds also contain lignans, which may reduce cancer risk.

• Calories: 1 tablespoon chia seeds = ~60 calories

5. Carrot⤵️

• Benefits: Carrots are high in beta-carotene, a powerful antioxidant that converts to vitamin A in the body, supporting immune function and skin health. Beta-carotene is also linked to lower cancer risk.

• Calories: 1 small carrot = ~25-30 calories

6. Almond Milk (Unsweetened)⤵️

• Benefits: Almond milk is low in calories and rich in vitamin E, which has antioxidant properties that can help protect cells from damage. It is also calcium-fortified, supporting bone health.

• Calories: 1 cup unsweetened almond milk = ~30-40 calories

7. Turmeric (Optional)⤵️

• Benefits: Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound. It has been studied for its potential role in preventing or slowing the growth of cancer cells.

• Calories: ½ teaspoon turmeric = ~5 calories

8. Honey (Optional)⤵️

• Benefits: Honey provides natural sweetness and has mild antibacterial and antioxidant properties. Use sparingly if desired.

• Calories: 1 teaspoon honey = ~20 calories

Here’s a cancer-friendly smoothie recipe that packed with antioxidants and nutrients to support overall health:

Berry & Citrus Power Smoothie⤵️

Ingredients:⤵️

• 1 cup mixed berries (blueberries, raspberries, or strawberries)

• 1 orange (peeled and chopped)

• ½ cup frozen mango chunks

• 1 tablespoon chia seeds (or flaxseeds)

• 1 small carrot (peeled and chopped)

• 1 cup unsweetened almond milk (or other plant-based milk)

• ½ teaspoon turmeric powder (optional, for anti-inflammatory benefits)

• 1 teaspoon honey (optional, for sweetness)

Instructions:⤵️

1. Add all the ingredients to a blender.

2. Blend until smooth.

3. Pour into a glass and enjoy!

This smoothie is loaded with vitamins, antioxidants, and anti-inflammatory compounds from the berries, citrus, and turmeric, making it a great cancer-supportive option.

Total Nutritional Calorie Content:⤵️

• Mixed Berries: ~70-80 calories

• Orange: ~60-70 calories

• Mango: ~50-60 calories

• Chia Seeds: ~60 calories

• Carrot: ~25-30 calories

• Almond Milk: ~30-40 calories

• Turmeric: ~5 calories (optional)

• Honey: ~20 calories (optional)

Total (without honey): ~300-345 calories

Total (with honey): ~320-365 calories

This smoothie offers a range of vitamins (A, C, E), fiber, omega-3s, and antioxidants while being relatively low in calories. It supports immune health, reduces inflammation, and may provide anti-cancer benefits.

 Realizing the importance of proactive health measures, individuals committed to preventing diabetes prioritize mindful lifestyle choices. They understand that maintaining a balanced diet rich in whole foods, monitoring sugar intake, engaging in regular physical activity, and managing stress effectively are key to reducing their risk. By staying informed and making deliberate efforts to cultivate healthy habits, they empower themselves to maintain optimal health and reduce the likelihood of developing diabetes. Through their dedication to preventive measures, these health-conscious individuals pave the way for a vibrant and diabetes-free life.

This recipe provides a balanced meal with lean protein from the salmon, healthy fats from the olive oil, and a variety of vitamins and minerals from the vegetables. It’s low in carbohydrates and suitable for individuals managing diabetes. Remember to consult with a healthcare professional for personalized dietary advice.

 A simple and healthy recipe suitable for a diabetic patient:⤵️

Grilled Salmon with Roasted Vegetables

Ingredients:

• 2 salmon fillets (about 6 oz each)

• 2 cups mixed vegetables (bell peppers, zucchini, cherry tomatoes)

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 1 teaspoon lemon zest

• 1 tablespoon lemon juice

• 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)

• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.

2. Prepare the marinade by mixing olive oil, minced garlic, lemon zest, lemon juice, dried herbs, salt, and pepper in a small bowl.

3. Place the salmon fillets in a shallow dish and pour half of the marinade over them. Let them marinate for about 15-20 minutes while you prepare the vegetables.

4. Chop the mixed vegetables into bite-sized pieces and place them in a bowl. Drizzle the remaining marinade over the vegetables and toss to coat evenly.

5. Arrange the marinated salmon fillets and vegetables on a grill pan or directly on the grill. Cook the salmon for about 4-5 minutes per side, or until it flakes easily with a fork. Cook the vegetables until they are tender and slightly charred, about 10-12 minutes, stirring occasionally.

6. Once the salmon and vegetables are cooked, remove them from the grill and serve immediately.

7. Optionally, garnish with fresh herbs like parsley or dill before serving.

Enjoy your meal!

Makes 4 servings

Serving size: 1/2 cup

1/4 cup plain dried bread crumbs
2 tablespoons Parmesan cheese
4 tablespoons low-calorie Italian salad dressing
9 ounces canned and drained (packed in water) or frozen and thawed artichoke hearts
2 medium tomatoes, quartered


1. In a small bowl, combine bread crumbs, cheese, and 3 Tbsp salad dressing. Mix well and set aside.
2. In another bowl, combine artichoke hearts with remaining 1 Tbsp salad dressing, tossing thoroughly. Arrange artichoke hearts and tomato wedges in a 1-quart casserole dish.
3. Sprinkle bread crumb mixture over vegetables, and bake at 350 degrees for 35 to 40 minutes or until topping is light brown.



EXCHANGES:
Starch 1/2
Vegetable 1
Fat 1/2

NUTRITION FACTS:
Calories 83(Calories from Fat 18)
Total Fat 2 grams
Saturated Fat 1 gram
Cholesterol 2 milligrams
Sodium 352 milligrams
Total Carbohydrate 14 grams
Dietary Fiber 12 grams
Sugars 8 grams
Protein 4 grams

Makes 4 servings
Serving Size: 2 potatoes


1 pound (about 10) small new potatoes, scrubbed, patted dry, not peeled
6 large cloves garlic, peeled and smashed
2 tablespoons olive oil
1/2 teaspoon salt (optional)
ground pepper


1. Place all ingredients in microwave casserole. Stir to coat potatoes.
2. Cover. Microwave on HIGH for 10-15 minutes. Stir once or twice to rearrange potatoes. Check for doneness each time. Arrange least cooked potatoes around edge of the dish.
3. Serve hot.



EXCHANGES:
Starch/Bread 2
Fat 1


NUTRITION FACTS:
Calories 211
Carbohydrate 33 grams
Protein 4 grams
Fat 7 grams
Saturated fat 1 gram
Cholesterol 0 milligrams
Fiber 4 grams
Sodium 303 milligrams(Without added salt 15 milligrams)

Makes 4 servings

3/4 pound lean ground beef (85% lean)
1 can (14 1/2 oz) any vegetable broth
1 tablespoon Worcestershire sauce
1/2 teaspoon dried oregano leaves, crushed
1/2 teaspoon garlic powder
1 can (about 8 oz) stewed tomatoes
1 1/2 cups dry medium tube-shaped or corkscrew pasta macaroni


1. In medium skillet over medium-high heat, cook beef until browned, stirring to separate meat. Pour off fat.
2. Add broth, Worcestershire, oregano, garlic powder, and tomatoes. Heat to a boil. Stir in macaroni. Reduce heat to low. Cover and cook 10 minutes, stirring often.
3. Uncover and cook 5 minutes more or until macaroni is done and most of liquid is absorbed. If desired, garnish with Parmesan cheese.

NUTRITION FACTS:
Calories 287(101 calories from fat)
Fat 11 g
Saturated Fat 4 g
Cholesterol 53 mg
Sodium 654 mg*
Carbohydrate 27 g
Dietary Fiber 1 g
Sugars 4 g
Protein 20 g

* 400 mg of sodium

1/4 teaspoon oil
1 boneless skinless chicken breast halves (about 1 1/4 lb)
Can (10 3/4 oz) condensed cream of chicken soup
1/4 soup can (1 1/3 cups) water or skim milk
1/2 cup Minute Original rice, uncooked
1/2 cup fresh or frozen broccoli florets, thawed

1. Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 5 minutes on each side or until lightly browned. Remove from skillet.
2. Add soup and water to skillet. Bring to boil.
3. Stir in rice and broccoli. Top with chicken; cover. Cook on low heat 5 minutes. Stir. Garnish with bell pepper strips.

COOKING TIME: 15 minutes

NUTRITION FACTS:
Calories 463 (112 calories from fat)
Fat 12 g
Saturated Fat 3 g
Cholesterol 92 mg
Sodium 636 mg*
Carbohydrate 47 g
Dietary Fiber 1 g
Sugars 1 g
Protein 37 g

*400 mg of sodium

Makes 2 servings
Serving Size: 1 steak with 2 Tbsp. sauce

1 cup water
1 tablespoon lemon juice
2 (4-ounce) slices single-serving-size salmon steaks
1/4 cup cucumbers, finely chopped
1/4 cup nonfat plain yogurt
1 teaspoon minced parsley
1/4 teaspoon dried dill weed or 1 tsp. fresh dill, chopped
1/4 teaspoon grated onions or 1/2 tsp. dried onion flakes
1/2 teaspoon lemon juice
ground black pepper
6 leafs tender lettuce
2 lemons wedges



1. Heat water and lemon juice to boiling. Add salmon in single layer. Simmer very gently for 10 minutes. Or microwave salmon in covered casserole, thickest part of fish toward the outside. Microwave on HIGH for 3 1/2 minutes and let stand 3 minutes.

2. Remove salmon with slotted spatula. Cover and chill.

3. Combine cucumber, yogurt, parsley, dill, onion, lemon juice, and pepper.

4. Arrange salmon on lettuce. Serve with lemon wedges and cucumber sauce.



EXCHANGES:
Medium-Fat Meat 3


NUTRITION FACTS"
Calories 146
Carbohydrate 4 grams
Protein 19 grams
Fat 6 grams
Saturated fat 1 gram
Cholesterol 49 milligrams
Fiber 1 grams
Sodium 64 milligrams

Makes 6 servings

Serving size: 3-4 oz

ings:
1-1/4 pounds ground chicken or turkey
1 egg substitute equivalent
1/4 teaspoon onion powder
1/4 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/4 teaspoon dried sage
1 teaspoon (dash) salt
Fresh ground pepper
6 tablespoons bread crumbs

1. In a medium bowl, combine all the ingredients except bread crumbs. Scoop meat into 6 patties and press each one lightly into the bread crumbs.

2. Prepare an outside grill or oven broiler and grill or broil 6 inches from heat for 4 to 5 minutes per side until cooked through. Serve warm on split buns and with your favorite condiments.

EXCHANGES:
Starch 1/2
Lean Meat 3

NUTRITION FACTS:
Calories 188(Calories from Fat 88)
Total Fat 10 grams
Saturated Fat 3 grams
Cholesterol 48 milligrams
Sodium 152 milligrams
Total Carbohydrate 5 grams
Dietary Fiber 0 grams
Sugars 0 grams
Protein 19 grams

Makes 8 servings
Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 8
Serving size: 1/8 recipe

1 recipe Meaty tomato sauce, prepared through step 3 (do not crumble the meatballs)
12 precooked lasagna noodles (about 8 oz)
2 cups part-skim ricotta cheese
2 (10-ounce) boxes frozen chopped spinach, thawed and squeezed dry
2 cups shredded part-skim mozzarella cheese
4 tablespoons grated Parmesan cheese


1. Preheat the oven to 375ｰF. Spray a 9 x 13-inch baking pan with nonstick cooking spray.
2. Separate the tomato sauce from the meatballs, transferring the meatballs to a medium bowl. Crumble the meatballs with a wooden spoon or your hands.
3. Spread about 1 cup of the sauce in the prepared pan; arrange a layer of lasagna noodles over the sauce. Evenly scatter 1/3 of the crumbled meatballs on top, and, with a small spoon, dollops of 1/3 of the ricotta. Scatter 1/3 of the spinach over the top, then sprinkle evenly with 1/4 of the mozzarella cheese and dot with another cup of the sauce. Repeat, ending with the remaining lasagna noodles. Top evenly with the remaining meatballs, ricotta, spinach, and tomato sauce; sprinkle with the remaining mozzarella and the Parmesan cheese.
4. Cover with foil and bake until bubbling, about 20 minutes; remove the foil and bake until lightly browned along the edges, 10 minutes more. Let stand about 10 minutes before cutting.

Calories 448
Calories from Fat 125
Total Fat 14g
Saturated Fat 8g
Cholesterol 85mg
Sodium 898mg
Carbohydrate 49g
Dietary Fiber 6g
Sugars 11g
Protein 33g

Makes 4 servings

1 pound lean ground beef
1 medium onion, chopped (about 1/2 cup)
2 medium zucchini, quartered, lengthwise and sliced
1 can (about 14 1/2 oz) stewed tomatoes
2 cups any Herb seasoned stuffing mix
2 tablespoons grated Parmesan cheese

1. In medium skillet over medium-high heat, cook beef and onion until beef is browned, stirring to separate meat. Pour off fat.
2. Add zucchini and tomatoes. Heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until zucchini is tender, stirring occasionally. Remove from heat.
3. Add stuffing and cheese. Mix lightly. Cover and let stand 5 minutes.

NUTRITION FACTS:
Calories 366(150 calories from fat)
Fat 17 g
Saturated Fat 7 g
Cholesterol 72 mg
Sodium 724 mg*
Carbohydrate 30 g
Dietary Fiber 3 g
Sugars 6 g
Protein 25 g

* 400 mg of sodium

Makes 4 servings
Serving Size: 1 chicken breast half, 1/2 cup rice, sauce

2 tablespoons all-purpose flour
1 1/2 teaspoons dried basil leaves, crushed
4 skinless, boneless chicken breast halves (about 1 lb)
1 tablespoon olive oil
1 can (10-3/4 oz) Campbells Healthy Request Condensed tomato soup
2 tablespoons Chablis or other white wine
2 tablespoons water
1/4 cup finely chopped green peppers
2 tablespoons grated Parmesan cheese
2 cups hot cooked rice

1. On waxed paper, combine flour and 1 tsp basil. Lightly coat chicken with flour mixture.
2. In 10-inch skillet over medium-high heat, in hot oil, cook chicken 10 minutes or until browned on both sides. Remove; set aside. Pour off fat.
3. In same skillet, combine soup, wine, water, and remaining 1/2 tsp basil. Heat to boiling. Return chicken to skillet. Reduce heat to low. Cover; cook 5 minutes or until chicken is no longer pink, stirring occasionally. Sprinkle with green pepper and cheese. Serve with rice.

NUTRITION FACTS:
Calories 340(65 calories from fat)
Fat 7 g
Saturated Fat 2 g
Cholesterol 74 mg
Sodium 341 mg
Carbohydrate 35 g
Dietary Fiber 1 g
Sugars 6 g
Protein 31 g

1 can tuna in water (unsalted) (Iodine Rich Foods)
1 cup chopped celery
1/2 cup chopped onions
1 tablespoon chopped parsley
1 egg
1 tablespoon unsalted mayonnaise (optional) ( Iodine Rich Foods)
1 cup Wheat Flakes or cornflakes (crushed finely)


In large bowl combine tuna, celery, onion, parsley, Wheat Flakes and /or Corn Flakes (crushed), egg, and mayonnaise. Shape into loaf and bake 1/2 hour at 350.

COOKING TIME: 1/2 hour
2 servings

NUTRITION FACTS:
Calories 195(31 calories from fat)
Fat 3 g
Saturated Fat 1 g
Cholesterol 138 mg
Sodium 130 mg
Carbohydrate 19 g
Dietary Fiber 2 g
Sugars 4 g
Protein 24 g