Antioxidant-Rich Recipes from a Dietitian for World Cancer Day

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Dietitian and cookbook author Rachel Beller joined “Good Morning America” for World Cancer Day on Feb. 4 and shared a few healthy, antioxidant-rich recipes.

While there is no single food or diet that can prevent or cure cancer, what we eat and drink consistently over time can make a meaningful difference in helping lower risk.

Beller’s upgrades below focus on familiar foods with simple ways to give them a nutritional boost, which research suggests may help at a cellular level to support gut health and immune function and reduce inflammation.

Morning Power Tonic

Instead of hot water with lemon, Beller suggests this black tea with cardamom pods and lemon.

Ingredients
2-3 lightly crushed cardamom pods
1 black tea bag or 1 teaspoon loose-leaf black tea
Juice of 1/4 lemon (added after steeping)
1 cup hot water

Directions

Steep tea and spices in a tea cup strainer for 5-7 minutes. Remove, add lemon, and sip warm.

Banana Flax Bites

These portable, batch-friendly bites are full of fiber, omega-3s and lignans.

Ingredients
2 ripe bananas, mashed
1 cup ground flaxseed
1 teaspoon Ceylon cinnamon blend of choice
1/4 cup chopped walnuts
2 tablespoons date syrup (optional)

Optional add-ins
2 tablespoons raisins or chopped dried fruit
A light spread of peanut butter and low-sugar jam (for serving, optional)

Directions

Preheat oven to 350 F. Line a baking sheet with parchment paper and spray with oil.

In a large bowl, mash bananas with a fork or a potato masher.

Stir in ground flaxseed, walnuts, Ceylon cinnamon, and optional dried fruit until combined.

Let the mixture rest for 5 minutes so the flax absorbs moisture and thickens.

Using wet hands (the mixture will be moist), form 8 rounds and place on the baking sheet.

Bake for 30 minutes, until set and lightly golden.

Enjoy plain or topped with a light spread of peanut butter and low-sugar jam for a familiar PB&J-style breakfast but without refined toast.

Spice-forward Roasted Frozen Vegetables

Try this budget-friendly and nutrient-dense dish using frozen vegetables that are picked at peak ripeness, which helps to retain protective plant compounds.

Ingredients
Frozen organic vegetables (cauliflower or other)
All-purpose savory spice blend, or combination of sweet paprika, garlic, turmeric, black pepper, cayenne
Olive oil

Directions

Remove from freezer and place directly on baking tray — do not thaw.

Roast at 425 F for 15-20 minutes, dry.

Toss with olive oil + 1 teaspoon savory spice blend (sweet paprika, garlic, turmeric, black pepper, cayenne).

Return to oven until golden and crisp.

‘GMA’ Kitchen Picks

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