Recipes and Thoughts on Care During Oncology Treatment
In honor of Breast Cancer Awareness Month, we at Laroot World, together with our amazing medical advisors, have compiled a few notes on optimal nutrition, as well as some recipes, for the most trying of times.
Here are some tips for optimal nourishment during treatment:
Serve Lean Proteins: Fish, eggs, tofu or lentils help with repair and immunity.
Include Healthy Fats: Olive oil, avocado, and nut butters to boost calorie intake to mitigate weight loss during treatment.
Boost Hydration: Broths, tisanes, and herbal teas offer gentle hydration.
Prepare Low-Spice Meals: Cook with fresh herbs, mild spices, and a squeeze of lemon if tolerated. Avoid chilli to reduce risk of irritation, reflux, or mouth soreness.
Small But Frequent Meals: Offer easy-to-digest portions every 2–3 hours to stabilize energy, ease nausea, and prevent overwhelming the appetite.
Limit Dairy: Lactose can cause irritation during treatment. Use lactose-free milk, plant-based yogurts, or aged cheese if dairy causes discomfort
Well-Cooked Vegetables: Wash produce thoroughly and cook until soft for optimal digestion. Avoid broccoli, cabbage, brussels sprouts to avoid gas and bloating.
Day 1
BREAKFAST – 8:00 AM
Oatmeal with Banana & Almond Butter
Directions: Cook ½ cup rolled oats in 1 cup unsweetened almond milk until soft. Top with sliced banana, 1 tablespoon almond butter, and a dash of cinnamon.
This breakfast provides whole grains and healthy fats to gently fuel the morning. Use almond milk or other lactose-free milk to avoid irritation from dairy.
Morning Snack – 10:30 AM
Ginger Tea & Peanut Butter Crackers
Directions: Brew a cup of ginger herbal tea and serve with 2–3 whole-grain crackers spread with organic, sugar-free peanut butter.
Ginger tea helps calm the stomach and nausea, while the nut butter on crackers offers healthy fat and protein. This small snack is easy to digest and will help keep energy steady until lunch.
Lunch – 12:30 PM
Red Lentil & Vegetable Soup
Directions: Simmer 1 cup red lentils with 4–5 diced carrots and 2 diced medium sweet potatoes in 4 cups low-sodium vegetable broth. Add a pinch of turmeric and a sprig of fresh rosemary. Bring to a gentle boil, then reduce heat and cook for 25–30 minutes until the vegetables and lentils are very soft. Lightly mash or blend if desired, season with salt and pepper, and serve warm. Make a large batch to enjoy leftovers on Day 3.
This comforting soup is easy to swallow and gentle on the stomach while providing plant-based protein, fiber, and the broth boosts hydration.
Afternoon Snack – 3:00 PM
Hummus with Soft Pita & Cucumber
Directions: Serve 3–4 tablespoons of dairy-free hummus with half a soft whole-grain gluten-free pita and peeled cucumber slices.
The hummus, made from chickpeas, offers protein and healthy fats and the cucumbers aid in hydration. If raw vegetables are hard to tolerate, serve with roasted bell pepper instead.
Dinner – 6:00 PM
Wild Caught Salmon
Directions: Bake the salmon fillet (~4 oz) drizzled with olive oil and baked until flaky. Serve alongside ½–1 cup of mashed sweet potato (mashed with a little olive oil and salt) and 1 cup of green beans steamed until very tender. Season with fresh herbs like dill or parsley and a squeeze of lemon (if tolerated) instead of spicy seasonings.
This meal provides lean protein from the fish to support immune function, beta-carotene and energy from the sweet potato, and fiber from the green beans. All vegetables are well-cooked for easy digestion.
Evening Snack – 8:30 PM
Applesauce & Tea
Directions: Serve ½ cup of unsweetened, organic applesauce, chilled or at room temperature, sprinkled with a little cinnamon with a warm cup of chamomile tea.
Applesauce is a gentle, hydrating snack rich in pectin while being easy on the stomach, and chamomile tea promotes relaxation and hydration before bed.
Day 2
BREAKFAST – 8:00 AM
Scrambled Eggs with Spinach & Avocado Toast
Directions: Scramble 2 eggs in a pan with a teaspoon of olive oil until fully cooked. Toss in a handful of baby spinach leaves while cooking so they wilt and soften. Serve with one slice of gluten-free toast topped with ¼ of a ripe avocado (mashed).
Eggs are a gentle, lean protein and are best cooked thoroughly (no runny yolks) for safety. Avocado provides healthy monounsaturated fats and calories
Morning Snack – 10:30 AM
Peppermint Tea & Almond Butter Crackers
Directions: Enjoy a cup of peppermint herbal tea to soothe digestion) with a few plain crackers spread with organic, sugar-free almond butter.
This snack is light but energy-dense: the almond butter offers healthy fats while peppermint tea hydrates and may help relieve any bloating.
Lunch – 12:30 PM
Ginger Fish Congee
Directions: Simmer ¼ cup of white rice in plenty of water or low-sodium broth with sliced fresh ginger until the rice breaks down into a soft, soupy consistency. In the last few minutes of cooking, add 3–4 oz of mild white fish (such as cod or tilapia) cut into small pieces; cook until the fish is flaky and opaque. Season lightly with salt (and a drop of low-sodium soy sauce for flavor, if desired). Stir in finely chopped carrot or a handful of spinach near the end and cook them until very soft.
This traditional porridge is extremely easy to digest and hydrating, and provides lean protein from the fish along with the stomach-settling benefits of ginger.
Afternoon Snack – 3:00 PM
Berry-Banana Smoothie
Directions: Blend 1 banana, ½ cup of mixed berries (fresh or frozen), 1 tablespoon of almond butter (or ground flaxseed), and 1 cup of unsweetened almond milk. Blend until completely smooth. Serve cool or lukewarm.
This smoothie is full of nutrients and hydration: it provides fruit vitamins, some protein and fat from the almond butter/flax, and fluids from the almond milk. It’s also a soothing option if appetite is low.
Dinner – 6:00 PM
Stirred Tofu + Vegetables
Directions: Sauté ½ a block of firm tofu (pressed and cubed) in 1–2 tablespoons of olive oil until lightly browned. Add 1 cup of mixed soft vegetables (avoid broccoli or cabbage) and 1 teaspoon minced ginger and garlic. Sauté until veggies are tender. Pour in 2–3 tablespoons of low-sodium soy sauce and a splash of water or broth, simmering until everything is well cooked . Serve over ½–1 cup of cooked white or brown rice.
Tofu provides a lean plant protein that’s easy to chew, and the variety of colorful vegetables (all well-cooked) provide vitamins without causing gas.
Evening Snack – 8:30 PM
Fresh Fruit Popsicle
Directions: Serve an organic, dairy-free popsicle made from real fruit juice with no preservatives or added sugar.
A frozen fruit popsicle can be soothing if you have mouth soreness, and it helps with hydration and a light calorie boost before bed.
Day 3
BREAKFAST – 8:00 AM
Overnight Oats with Blueberries
Directions: The night before, combine ½ cup rolled oats, 1 cup almond milk, and 1 teaspoon chia seeds (optional) in a jar; let it soak overnight in the fridge. In the morning, stir and top with ¼–½ cup blueberries (fresh or thawed frozen) and a drizzle of honey or maple syrup if desired.
These overnight oats are soft from soaking (you can warm them briefly if you prefer) and packed with energy, carbohydrates, healthy omega-3 fats, and antioxidants.
Morning Snack – 10:30 AM
Dairy-Free Yogurt with Fruit
Directions: Serve ½ cup of organic dairy-free yogurt (such as coconut or almond yogurt) topped with ripe organic fruit.
Yogurt provides probiotics and protein and the fruit adds vitamins and extra moisture and flavor.
Lunch – 12:30 PM
Red Lentil & Vegetable Soup
Directions: Reheat a bowl (about 1–1½ cups) of the Red Lentil & Vegetable Soup from Day 1. You can add a bit of water or broth if it thickens in the fridge. Serve with a couple of plain crackers or a piece of bread for extra calories, if desired.
This comforting soup is easy to swallow and gentle on the stomach while providing plant-based protein, fiber, and the broth boosts hydration.
Afternoon Snack – 3:00 PM
Apple Slices with Almond Butter
Directions: Peel and slice one apple and serve with 1–2 tablespoons of almond butter for dipping (or spread the almond butter on soft apple slices). Sprinkle a bit of cinnamon on the apple if desired.
By peeling the apple, extra fiber is removed to make it easier on the digestive system. If a raw apple is hard to chew or causes bloating, substitute applesauce or banana.
Dinner – 6:00 PM
Herb-Baked Cod Quinoa & Vegetables
Directions: Season a fillet of wild-caught cod (~4 oz) with olive oil, salt, and fresh herbs (such as parsley or thyme). Bake at 350°F (175°C) for about 15 minutes until it flakes easily. Meanwhile, cook ½ cup dry quinoa in 1 cup low-sodium broth or water. Roast or steam a tray of zucchini and carrots: cut 1 zucchini and 1–2 carrots into small slices, toss with olive oil, and roast for 20 minutes (or steam on the stove until very soft). Serve the herb-baked cod with a scoop of quinoa and the tender vegetables.
This balanced dinner provides lean protein from the white fish, complex carbs and additional protein from quinoa, and soft-cooked veggies for fiber and nutrients.
Evening Snack – 8:30 PM
Warm Spiced Almond Milk
Directions: Warm up a cup of unsweetened almond milk on the stove, stir in 1 teaspoon of honey (or maple syrup) and a pinch of turmeric or cinnamon. Ensure the temperature is warm, not hot, to avoid mouth irritation
Provides hydration and a light calorie boost from the almond milk. Turmeric is noted for its anti-inflammatory properties.
Shopping List
Proteins & Refrigerated Items:
- 1 wild-caught salmon fillets (4–6 oz)
- 2 wild-caught cod fillets (4 oz)
- 1 block firm tofu
- large eggs
- 1 sugar-free almond butter
- 1 sugar-free peanut butter
- 16 oz unsweetened almond milk
- 16 oz dairy-free yogurt (coconut)
- 8 oz dairy-free hummus
- 1 quart low-sodium vegetable or chicken broth
- 1 box dairy-free fruit popsicles
Grains & Pantry:
- Rolled oats
- White rice
- Quinoa
- Gluten-free bread (1 loaf)
- Whole-grain crackers and/or whole-grain pita bread (1 box/pack)
- (Optional) Chia seeds (4 oz)
- (Optional) Ground flaxseed (4–8 oz)
- Honey or maple syrup (small bottle)
- Low-sodium soy sauce or tamari (small bottle)
- Olive oil (extra-virgin, if not on hand)
- Herbal teas – ginger, peppermint, and chamomile (tea bags or loose leaf)
Fresh Produce:
- 4–6 bananas
- 1–2 cups berries (fresh or frozen)
- 2 apples (sweet variety; for peeling)
- 1–2 avocados
- 2 medium sweet potatoes
- 4–5 medium carrots
- 2 small zucchini
- 1 red bell pepper
- 1 bag baby spinach
- 1 seedless/English cucumber
- 1 large knob fresh ginger root
- 1 head garlic
- 1 yellow onion or 2–3 shallots
- 2–3 stalks green onions
- 1–2 lemons
- 1 small bunch fresh parsley
- 1 small bunch fresh rosemary
- 1 small bunch fresh dill (optional)
Spices:
- Cinnamon powder
- Turmeric powder
- Salt
- Pepper
- Mild spice mix (optional without chili)