When Cinco de Mayo, Taco Tuesday and B4BC’s Tasty Tuesdays all fall on the same day, it’s reason to celebrate…with some delicious guacamole. Avocados are one of the great cancer fighting foods, rich in a multitude of nutrients like potent antioxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats.
Phytochemicals (plant chemicals) are defined as bioactive non-nutrient plant compounds in fruits, vegetables, grains, and other plant foods that have been linked to reducing the risk of major chronic diseases including cancer. Oleic acid, the primary fat in avocados has been shown to offer significant protection against breast cancer. Women eating a diet rich in oleic acid have shown decreased rates of breast cancer. Oleic acid is also found in olives, olive oil, walnuts, almonds and pine nuts.
Lutein: women with increased intake of lutein in their diets have been shown to have lower rates of breast cancer ( Freudenheim JL, Marshall JR, Vena JE et al: Premenopausal breast cancer risk and intake of vegetables, fruits, and related nutrients. J Natl Cancer Inst 1996; 88(6):340-348. ) Lutein is also found in high quantities in kale, brocolli and spinach.
Vitamin E is an antioxidant. Its role in cancer prevention is ambiguous due to several conflicting studies. Research suggests that the Vitamin E found in its natural form in foods such as avocados is indeed protective, while synthetic Vitamin E (alpha tocopherol acetate) supplements do not show this protective effect. The Nurses Health Study studied 83,234 women at baseline and sought to assess the incidence of breast cancer during a 14-year follow-up. The study showed that pre-menopausal women with a family history of breast cancer who consumed the highest quantity of vitamin E enjoyed a 43 percent reduction in breast cancer incidence compared to only a 16 percent risk reduction for women without a family history of breast cancer. The data indicates that some of the vitamin E compounds in food may account for the dramatic reductions in breast cancer incidence when dietary intake levels of vitamin E are measured.
So needless to say, you can feel pretty good about putting that extra guacamole on your tacos today. Read below for the perfect guacamole recipe from Deliciously Ella.
From Deliciously Ella:
I am completely obsessed with guacamole. Really it is my favourite food. If I was to live on a dessert island for the rest of my life guacamole would absolutely be my food of choice, preferably with a side of sweet potato wedges and a bowl of dates. I just love it so much. I’ll eat it with anything and everything, at all times of the day. The thick, creamy texture satisfies every craving and I adore the subtle hints of spicy jalapeño peppers, juicy tomatoes and tangy lime. I think I have really perfected this recipe over the last few years. I’ve had a lot of compliments on this recipe and can’t believe I haven’t shared it yet. It’s also so easy, and makes for the perfect lunch accompaniment. If you’re in a rush just thickly spread it over crunchy toast and you’re in for a speedy treat. So simple, so great and so healthy. Avocados are real super foods, packed with fibre, antioxidants, omega-3 fatty acids and a huge array of vitamins from beta-carroteine to vitamins K and C. Even better, avocados aid digestion and are bursting with anti-inflammatory properties, meaning guac is a delicious way to keep your insides happy. How perfect is that?
Makes 1 bowl of delicious guacamole
– 4 very ripe avocados
– 1 large/2 small jalapeño peppers
– 8 cherry tomatoes
– a handful of fresh coriander
– 3 limes
Serve with beautiful array of grilled veggies – broccoli, cauliflower, sweet potatoes, fennel, carrots, peppers, mushrooms, asparagus, zucchini… the list is endless.
Scoop the avocados out of their skins, removing the stones. Place the flesh into a bowl and mash with a fork to create a slightly chunky mix. Then dice the cherry tomatoes and peppers into tiny cubes, removing the seeds from the pepper first. Squeeze in the lime and add a generous amount of salt. Stir well then serve, scoop and enjoy.