Cherry Tomato & Feta Chickpea Pasta
Since you're here, you probably already know this but, your diet is a key factor in your recovery from cancer and preventing cancer from growing/coming back. Eating foods filled with nutrients, vitamins, and proteins are extremely important as they can help prevent or combat cancer by building your body strong after the damage of treatment, and by helping to establish strong defenses (like your immune system and gut health).
However, this doesn't mean that you have to stop eating the foods you love or settle for boring, flavorless dishes! No, it just means that you need to look for recipes that mix cancer-fighting foods with your preferred tastes.
For example, we've worked with many an Italian client in The Roadmap To Recovery where asking them to give up pasta is basically telling them to stop being a part of their family. However, we would never say such a thing and instead, point them toward a healthier alternative...
Chickpea pasta is a gluten-free, high-protein, and high-fiber alternative to regular pasta...and, according to my spouse and my Italian clients, is pretty darn near close to regular (store-bought) pasta. Other healthier pasta options are other types of plant-based pastas, like cauliflower and lentil pastas.
Today I have one of my favourite recipes to share with you - Cherry Tomato & Feta Chickpea Pasta. This dish is packed with flavour and cancer-fighting antioxidants and is very simple to make.
Does Dairy Hurt or Help Cancer Recovery?
To begin, let's touch on dairy and cancer as this dish contains feta. Feta can be sourced from cow or goat (I typically go for the goat feta or vegan feta - described in a bit) and I often get asked if dairy is ok for those trying to prevent cancer.
There are a few studies out there that may suggest a link between dairy and certain cancers (ex. high fat dairy and breast cancer -read here for more info), whereas it has been shown to reduce the risk of some cancer types (colon and prostate cancer). With this said, the truth is that dairy is not a one-size-fits-all food, and the pros/cons may depend on you as an individual. There are some great nutrients in dairy (calcium, protein, and vitamin D to name a few), but some people may be more sensitive to dairy than others, and the type, amount, and quality of dairy may also make a difference.
The best approach is to reduce dairy (while making sure you're getting enough calcium, protein, and vitamin D) and to treat dairy as a treat rather than a staple. And don't forget to listen to your body's signals. If you experience any digestive issues, skin problems, or hormonal imbalances after consuming dairy, you may want to limit or avoid it altogether. If you tolerate dairy well, you may enjoy it in moderation, preferably from organic, grass-fed, and hormone-reduced sources.
All in all, they also make vegan feta (soy-free and dairy-free)...and it actually tastes pretty good! I was surprised as I have to admit that vegan food manufacturers truly haven't figured out how to make good cheese products in most cases, but vegan feta tends to be pretty decent.
Anti-Cancer Impacts of Antioxidants
One of the most important aspects of cancer prevention and recovery is consuming plenty of antioxidants. Antioxidants are compounds that help protect cells from oxidative stress, a major cause of DNA damage and cancer development. They also support the immune system, reduce inflammation, and enhance overall well-being.
The body produces some of the antioxidants that it uses to counteract free radicals. These antioxidants are called endogenous antioxidants. However, the body depends on external sources, mainly the diet, to get the rest of its needed antioxidants. The good news is that antioxidants are abundant in plant foods, especially fruits, vegetables, herbs, and spices. This Cherry Tomato & Feta Chickpea Pasta dish contains antioxidant-rich ingredients, such as garlic, thyme, rosemary, shallots, and spinach.
Anti-Cancer Effects of Protein
Chickpea pasta provides a great vegetarian source of protein - often about 20g per serving! Protein is another essential nutrient that helps rebuild damaged tissues after cancer treatments, such as surgery, chemotherapy, or radiation. It is also responsible for forming and maintaining muscles, connective tissues, red blood cells, enzymes, and hormones. With robust muscles comes a stronger body, and with a stronger body comes more ease in fighting infections and strengthening immunity.
A lesser-known benefit of protein is that it can help to transport other vitamins and nutrients throughout the body (this even includes medications you may be taking). This is largely because as protein accumulates in your body, your muscle strengthens, increasing your blood flow, which pumps these essential compounds throughout your body.
I dove deep into protein and its role in cancer prevention and recovery in one of my Instagram posts that you can read here.
Anti-Cancer Effects of Fiber
Fiber is another beneficial component of chickpea pasta that can help you stay healthy and cancer-free. Chickpea pasta is a food rich in fiber, with about 8 grams per cup, double the regular pasta's amount. Fiber is a carbohydrate not digested by your body but rather helps regulate your blood sugar levels (reducing cancer's access to sugar fuel), cleanse your digestive tract, and promote regular bowel movements. Fiber may also lower your risk of colorectal cancer by reducing the exposure of your colon to carcinogens and toxins.
Ok, enough with the healthy background information - enjoy the recipe!
RECIPE
(4 servings)
1 box of chickpea pasta* (rotini or penne is best), cooked according to directions
2 pints of cherry tomatoes
1 shallot (optional), quartered
4 garlic cloves, minced
¼ cup olive oil
¼ tsp salt (or to taste)
½ tsp red pepper flakes
1 8 oz feta (can use vegan feta)
3 sprigs fresh thyme
2 sprigs fresh rosemary
Fresh basil (optional; roughly chopped)
2 cups spinach (optional; roughly chopped)
Preheat oven to 400F. Combine tomatoes, shallots (if using), garlic, salt, red pepper flakes, and all but 1 tbsp of olive oil in a large oven-safe baking dish.
Clear a space in the middle of the tomatoes and add the block of feta. Cover with the remaining 1 tbsp of olive oil and add the sprigs of thyme and rosemary on top of the feta and tomatoes. Bake for 40-45 minutes until the tomatoes are bursting and mushy.
While that’s cooking, cook the pasta according to the directions on the box. Reserve ½ cup of pasta water before draining.
Once everything is cooked, squish the tomatoes so they're all broken open and making more of a sauce, and add the pasta to the baking dish with the tomato and feta mixture. Add the ½ cup of pasta water and spinach (if adding). Remove the stalks of rosemary and thyme if easy so you don't end up chewing on them. Stir everything together until well combined. Garnish with fresh basil if available.
Notes:
*chickpea pasta is higher in protein and fiber and is a great alternative to white and whole-grain pastas. It’s also typically gluten-free. Some brands to look for are Banza and Lensi
Not enough tomatoes? Use what you have and add tomato sauce or salsa to thicken your finished product.
Looking for More Cancer Recovery Tips?
If you want to learn more about how to stay cancer-free and flourish after cancer, be sure to watch my free online workshop. In this workshop, you'll discover the pillars of cancer prevention and recovery, the best foods to eat and avoid, and the lifestyle changes that can make a difference. It’s almost 4 hours of effective changes for blocking cancer!
To sign up for the workshop, visit https://flourishaftercancer.com/cancerworkshop. I look forward to having you there!
