We could all benefit from having more vegetables in our diet. So these Broccoli, Spinach & Cheese Baked Bites are super delicious and the perfect way to add them to your meal. Generally, depending on each client’s case and situation, the AntiCancer360 approach utilizes one out of five different anticancer diets. One of these diets is the plant-based ketogenic diet.
The blending of these two diets can be a great resource to help the body fight cancer. A plant-based diet has many plant compounds that can act on different pathways in the body to help fight cancer appearance and growth.
While the ketogenic diet can put cancer cells at an energetic disadvantage by depriving them of sugar, their preferred fuel source . So our recipe today is full of nutrient-dense ingredients. It is also low-carb, full of fiber, and dairy-free.
Because some studies have found that it’s good to avoid dairy when fighting cancer, we went with a plant-based cheese for this recipe .
When choosing plant-based cheeses, find a brand that uses a natural fermentation process. You want to avoid the brands that mix many ingredients to make their product taste like cheese. Highly processed plant-based cheeses are usually very high in carbohydrates. Meanwhile, a good plant-based cheese is high in fat, low in carbohydrates, and medium-low in protein.
Here are some amazing cancer-fighting ingredients that you will find in this super tasty and healthy cheesy broccoli, and spinach baked bites:
Broccoli: The American Institute For Cancer Research states that broccoli contains various compounds with cancer-fighting capabilities. One of the most studied compounds is sulforaphane . One study found that sulforaphane reduced the size and number of breast cancer cells by up to 75% . To get the most sulforaphane from your broccoli, you should steam it lightly (no more than 3-4 minutes) .
Spinach: The natural substances found in spinach, have the potential to minimize oxidative stress, and also affect the genes involved in the metabolism, proliferation, inflammation, and antioxidant defense. It may also reduce food intake by stimulating the secretion of satiety hormones. All these biological activities may contribute to the anti-cancer, anti-obesity, hypoglycemic, and hypolipidemic properties of spinach .
Scallions: Member of the allium family, which includes leeks, shallots, onions, and garlic. Green onions (scallions) are a great anticancer food due to large amounts of antioxidants and sulfur-containing bioactive compounds that are known to interfere with the growth process of tumours . Epidemiological studies also indicate some connections of Allium vegetable consumption with a decreased risk of cancer, particularly cancers of the gastrointestinal tract .
This is a cheesy, crispy, and comforting finger food. This recipe is also freezer-friendly. So you can make it ahead and keep it in the freezer for an easy side dish or have it as a nutritious snack too.
It would be ideal to get all the ingredients in their organic form. But, if not… you can prioritize getting ingredients like broccoli, spinach, and scallions organic. These vegetables are known to be high in toxins if bought in their conventional form .
Cheesy Broccoli & Spinach Baked Bites - Healthy & Tasty!
- 2 broccoli heads
- 1/2 cup spinach defrosted and drained
- 1/4 cup scallions sliced
- 1 lemon zest only
- 1 cup cheese vegan, grated
- 1/4 cup nutritional yeast
- 2 eggs
- 1/3 cup coconut cream
- 1 tsp lemon juice
- 1 tsp apple cider vinegar
- 1/2 tsp pepper
- 1/4 tsp salt
- Preheat the oven to 180C/355F.
- In a large mixing bowl, add the diced broccoli florets and stir in the defrosted spinach.
- Stir in the diced scallions, lemon zest, grated vegan cheese, nutritional yeast, eggs and set aside.
- Mix the coconut cream with the lemon juice and apple cider vinegar. Sprinkle with salt and mix until combined.
- Add the coconut cream mixture into the large mixing bowl.
- Season with salt and pepper to taste and stir it until combined.
- Transfer the whole mixture into a 8x8inch baking brownie pan lined with a piece of parchment paper.
- Bake it for about 25 minutes, until the bites are puffed and browning.
- Let it cool completely before cutting into 16 square pieces. Serve them warm and enjoy!
Recipe Adapted From: https://www.myketokitchen.com/collections/keto-vegetables-recipes-ketogenic-diets/
Camila Pierson is a nutritionist who also holds a Master Health Coach Certification through Dr. Sears Wellness Institute. She has 8 years of experience leading lifestyle changes. Her previous work includes being a nutritionist, as well as a trained lifestyle coach for the CDC diabetes prevention program.
Camila is passionate about helping people meet their wellness goals. With her knowledge, she is also able to create delicious and nutritious anticancer recipes at AntiCancer360.