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Cook to Beat Cancer with Chef nelda, Dallas, TX (2025)

11/10/2025

Know your Mushrooms…

Mushrooms offer potential benefits in cancer prevention and treatment. Certain varieties, such as shiitake, maitake, and reishi, contain compounds that have been studied for their anti-cancer properties. Here are some key points:

Immune Support
Mushrooms are rich in beta-glucans, which can enhance immune function, potentially helping the body fight cancer.
Antioxidant Properties
They contain antioxidants that may protect cells from damage and reduce inflammation, both of which are linked to cancer progression.
Specific Compounds
Some mushrooms, like reishi, have been shown to inhibit tumor growth in laboratory studies.
Nutritional Value
They are low in calories and high in vitamins, minerals, and fiber, contributing to overall health, which is crucial during cancer treatment.

11/07/2025

HEMP…Meets Chai……The nutty little seed your brain loves

Spice up your fall morning with this warm creamy full of goodness shake.

PUMPKIN SPICE LATTE
2 Scoops Vegan Protein Powder or Homemade
1 ½ Cups Choice Rooibos Chai Hot Tea (3 bags)
1/3 Cup Almond Milk Hot
¼ Teaspoon Vanilla
1 Teaspoon Pumpkin Spice (Dash more if you like it strong)
¼ Teaspoon Turmeric (Optional) w/ dash black pepper
1 Teaspoon + H**p Hearts - Garnish
Dash Cinnamon – Garnish
Brew 3 bags of Chai tea in (just to the boiling point) hot water for 7 minutes covered. Put the hot tea in the blender on low and add 2 scoops Protein powder with the top on your blender covered by a dish towel. Hot drinks in a blender tend to create a small expansion of air when opened so take the top off gently. Stop your blender and add the remaining ingredients except the garnishes and return the top on the blender turning the speed up to medium hi to create that latte foam, blending until all is thoroughly incorporated. Serve in a mug and sprinkle the h**p hearts on top that have been coated with a dash with a dash of cinnamon. Calories 185; Fat Calories 67; Carbs.Grams, 12; Protein 19 ++ Grams.

In Fall Health,
Chef Nelda MS Holistic Nutrition

10/31/2025

SPICY BREAKFAST CARROT SOUP🥕🥕🥕🥕
🥕🥕🥕🥕🥕EATING WITH PURPOSE 🥕🥕🥕

✔️When you cook vegetables the heat tends to destroy some nutrients
✔️This may not be true for all vegetables
✔️Cooked carrots tend to be healthier and more nutritious than raw ones

It is a common belief that when you cook vegetables the heat tends to destroy the nutrients but this principle may not be true for all vegetables. Yes, there are some veggies such as beetroot, broccoli and bell peppers which are healthier when eaten raw. One reason is that these vegetables contain Vitamin C which is a heat-sensitive nutrient that gets destroyed during cooking. But, in case of carrots, this may not be true. In fact, it is believed that cooked carrots tend to be healthier and more nutritious.

A study published in the Journal of Agriculture and Food Chemistry shows that and steaming tends to preserve the antioxidant carotenoid found in carrots and zucchini. Simply put, the carotenoids found in carrots such as the beta carotene are more readily available to be absorbed by the body when they are cooked.Just lightly steam...they don’t have to be broken down all the way.

Ingredients
4 servings
1½ pounds carrots, shredded
1 onion, peeled and quartered
4 cloves garlic, unpeeled
1 (1 inch) piece fresh ginger, peeled and sliced
1 tablespoon Coconut Oil
1 cup unsweetened almond milk Organic Almondmilk OR coconut Milk
2 cups low-sodium chicken broth
1 teaspoon coarsely ground black pepper
1 cup water

Toppings:
Shredded carrot (optional)
Fresh basil
Red Pepper Flakes
Green Onions
Crushed Macadamias or Pistachios

Steam shredded carrots and set aside. Preheat oven to 375-400°F. In a large bowl, combine the onion, garlic, and ginger. Drizzle with coconut oil ; toss to coat. Arrange vegetables in a single layer on a 15x10x1-inch baking pan. Bake 15 minutes or until onions are very tender. Cool slightly. Squeeze garlic cloves from their skins into a food processor or blender. Add steamed carrots, onion, and ginger; cover and process or blend with several on/off turns until the vegetables are chopped. Add almond milk, broth, and pepper. Cover and process or blend until smooth. Transfer to a medium saucepan. Stir in the water. Cook and stir until heated through. If desired, garnish with shredded carrot and basil leaves or other toppings of choice.

Love in Service,
Chef Nelda MS Holistic Nutrition

10/31/2025

💤💤💤 Sleep-Enhancing Anti-Estrogen Golden Milk

This sleep-enhancing version of Golden Milk works beautifully for ER-positive breast cancer because it combines anti-estrogen, anti-inflammatory, and nervous-system–calming herbs that help your body rest, repair, and detox overnight — when your immune system does its best healing work.

.💤Promotes deep relaxation & melatonin release
• Blocks estrogen receptors naturally (turmeric + reishi)
• Supports liver nighttime detox
• Calms cortisol & inflammation
• No hormones, dairy, or stimulants

Every ingredient supports ER-positive breast cancer safety, deep sleep, and nighttime hormonal repair without influencing estrogen or adrenal hormones.

💤💤💤7-Night Anti-Estrogen Sleep Latte Rotation

Each variation keeps the same healing base (turmeric, cinnamon, ginger, black pepper, full fat unsweetened plant milk) and changes the calming or detox support to match your body’s nighttime rhythms. The purpose of rotation isn’t about variety for flavor alone — it’s about working with your body’s natural rhythms and avoiding over-stimulation of any single herb or pathway.

When you use the same herb every night, your body can become desensitized to its effects — especially with calming or detoxifying plants like reishi, dandelion, or chamomile.
Rotation keeps your system responsive and maintains potency.

Targets Multiple Healing Pathways

Each herb or spice in the rotation supports a different aspect of recovery:
• Lavender & lemon balm: calm nervous system, lower stress hormones
• Chamomile: reduces inflammation & anxiety
• Reishi: immune regulation
• Dandelion: liver detox & estrogen clearance
• Ginger/cinnamon: blood sugar balance and gut support
Together they form a complete 7-day cycle of anti-estrogen and restorative actions.

Base Recipe for Every Night
1 cup unsweetened almond or coconut milk ( full fat)
1 tsp turmeric powder
½ tsp cinnamon (Ceylon)
½ tsp grated or powdered ginger
2 pinches freshly ground black pepper
Stevia or monk fruit to taste
Heat gently 3–5 min — don’t boil. Whisk, then add nightly variations below.

⸻💤

Night 1 – Lavender Dream
Add: 1 tsp dried culinary lavender or 2 drops food-grade lavender extract
Effect: Calms the nervous system, supports relaxation, eases anxiety.

⸻💤
Night 2 – Chamomile Comfort
Add: Brew ½ cup strong chamomile tea and use that as half your liquid base.
Effect: Mild sedative, anti-inflammatory, safe for ER+ cancer.

⸻💤
Night 3 – Reishi Restore
Add: ½ tsp Reishi mushroom powder
Effect: Deep immune and hormonal repair, encourages restful sleep.

⸻💤
Night 4 – Lemon Balm Ease
Add: 1 tsp dried lemon balm leaves (steep separately in hot water 5 min, then blend in)
Effect: Soothes the mind, lowers nighttime cortisol.

⸻💤
Night 5 – Vanilla-Nutmeg Glow
Add: ¼ tsp pure vanilla extract + pinch of nutmeg
Effect: Promotes serotonin-melatonin conversion, comforting flavor.

⸻💤
Night 6 – Dandelion Detox
Add: 1 tsp roasted dandelion-root tea (steep first, strain)
Effect: Gentle liver support for nighttime estrogen clearance.
(Limit to 2 nights per week total.)

⸻💤
Night 7 – Ginger-Cinnamon Warmth
Add: Extra ¼ tsp ginger + ¼ tsp cinnamon
Effect: Improves digestion, circulation, and nighttime blood-sugar balance.

⸻Guidelines💤💤
• Drink 1 hour before bed, away from meals or supplements.
• Sip slowly and breathe deeply; warmth plus scent signals melatonin release.
• Stay hydrated by day: Helps the nighttime herbs flush metabolites smoothly

* If using lighter plant-based milks add 1/2 teaspoon to 1 teaspoon almond oil, coconut oil, or ghee to help with absorption.
* No extra fat needed if using full-fat milk .

In Health Chef Nelda MS Holistic Nutrition

10/27/2025

We are approaching the Seasons. 🍁🍂🎃🤶🎅🦚🌾🍁🍠🍗

Here is a nice Holiday Drink to add to your get togethers......this season. Homemade Almond Mylk is a must here🤗. And a great de-stress drink 🤗Just try less maple syrup🍁Pure Monk Fruit works here also….

10/23/2025

Top Healing Foods for ER-Positive Breast Cancer

🌿 1. Cruciferous Vegetables (Estrogen Detox Superfoods)

These contain INDOLE-3-CARBINOL & SULFORAPHANE, which help the liver break down and eliminate excess estrogen safely.
• Broccoli & broccoli sprouts (top choice!)
• Cauliflower
• Brussels sprouts
• Kale
• Cabbage
• Arugula
Tip: Lightly steam or eat raw for maximum nutrient activation.

⸻

🧄 2. Allium Family (Detox & Anti-Cancer)
• Garlic
• Onions
• Leeks
• Shallots
They boost glutathione and support immune defense against tumor cells.

⸻

🫐 3. Deeply Pigmented Fruits

Rich in polyphenols that block estrogen receptors and reduce angiogenesis (tumor blood supply).
• Blueberries, blackberries, raspberries
• Pomegranates (also contains ellagic acid—anti-estrogenic)
• Cherries

⸻

🌰 4. Omega-3 Rich Foods (Anti-Inflammatory & Anti-Proliferative)
• Wild salmon, sardines, mackerel (if you consume fish)
• Chia seeds
• H**p seeds
• Walnuts
Omega-3s reduce tumor-promoting inflammation and support hormonal balance.

⸻

🌱 5. Fiber-Rich Plant Foods

Fiber helps bind and eliminate excess estrogen through the gut.
• Lentils, beans, chickpeas
• Oats, quinoa
• Vegetables of all kinds
Aim for: 30–40 grams of fiber per day.

⸻

☘️ 6. Herbs & Spices with Anti-Estrogenic Power
• Turmeric (curcumin blocks estrogen receptor sites)
• Rosemary (reduces estrogen activity in cells)
• Green tea (EGCG inhibits cancer stem cells)

⸻

🧬 7. Fermented Foods (Gut & Immune Support)

Your gut microbiome plays a major role in estrogen metabolism.
• Sauerkraut
• Kimchi
• Coconut kefir
• Miso (fermented soy is acceptable in small amounts)

⸻

🍋 8. Liver-Supportive Foods (Essential for Estrogen Clearance)
• Lemon water
• Beets
• Dandelion greens
• Artichokes
These help your body flush out estrogen metabolites effectively.

⸻

🔬 9. Medicinal Mushrooms
• Reishi (anti-estrogenic, immune modulating)
• Maitake & shiitake
Help regulate immune function and block cancer growth pathways.

In Health ,
Chef Nelda MS Holistic Nutrition

10/22/2025

PUMPKIN FLAX BARK 🍂🍁
Satisfy your Fall Cravings 🍁

My pumpkin / flax bark is acceptable for you in every way. Even though 100 grams = 72 on the Glycemic Index…the Glycemic Load is a 6. Now I have added the flax oil nutritious In omegas along with coconut oil….because they will lower the index. However, the index is for the entire recipe of which you will only have a piece at a time …. As you can see in the profile calories are low as are carbs….this is a win win treat 🍁🍂🍁🍂And it is good for you.

A serving which would be about one quarter of the recipe broken in half….would be max 100 calories, less than 3 carbs., and close to 150 fat calories. Now this will keep your weight up.

PUMPKIN 🍂FLAX BARK
One cup of pumpkin purée
4 tablespoons coconut oil
2 tablespoons flax oil
1 1/2 teaspoons pumpkin spice.
1/8 teaspoon pure Monk fruit
1 teaspoon vanilla extract
Topping:
1/4 Cup frozen cranberries chopped
2 tablespoons pumpkin seeds
Smidge pure Monk fruit
1/4 teaspoon cinnamon

Blend the first 6 ingredients until Smooth. Add Monk fruit and cinnamon to the chopped cranberries. Line a 9 inch pie plate with parchment paper and pour the pumpkin purée mixture into it. Top the purée mixture with the chopped cranberries & pumpkin seeds.

In health now, and always,
ChefNelda, MS Holistic Nutrition

10/20/2025

HEALING WITH FOOD SYNERGY
the basis of my teaching practices
Healing through food is not about obtaining large amounts of any single nutrient, but how whole plant-based foods provides a complex mix of nutrients that work together synergistically within your body to create powerful health benefits.

TODAY I WOULD LIKE TO FOCUS ON 🍋🥦🧄

Lemon and Broccoli – Myrosinase is an enzyme found in broccoli that creates a chemical chain reaction resulting in some of the cancer prevention properties broccoli is known for. When broccoli is heated, the myrosinases enzyme becomes inactivated. Studies reveal that by sprinkling lemon juice on sliced broccoli, the myrosinase increases it’s activity. If you let the lemon coated broccoli sit 5-6 minutes before steaming, it enables the necessary chemical reactions to increase the broccoli’s cancer preventing power.

It’s fascinating to think that simply eating the complexities of the interactions of the foods we eat, can enhance nutrient potency and their bioavailability for immune boosting.

Broccoli, contains sulforaphane, a chemopreventive compound that slows the growth of cancer, instigates cell death and controls gene regulation in DNA to preclude cancer progression.

Garlic contains bioflavonoids, like quercetin, that can actually revert a cancer cell to a healthy cell. It blocks carcinogens from reaching their targets, destroys cancer cells and suppresses tumor growth.

Lemons are rich in Vitamin C, flavonoids and limonoids, compounds that help stop the formation and growth of cancer cells.

Lemon extracts can successfully destroy malignant cells in a wide range of cancers, including breast, colon and lung.

Putting it all together. 🍋🥦🧄

BROCCOLI LEMON GARLIC SOUP

2 heads broccoli, separated into florets
1 tsp sea salt
Ground black pepper
3 clove garlic, sliced
1/2 Cup lemon/juice
Vegetable Broth or Nut Mylk
2 tsp extra virgin olive oil for topping
In a large bowl, toss & marinate broccoli florets with garlic and lemon juice for 6 minutes . Steam 10-15 minutes. Purée with liquid of choice either vegetable broth or nut mylk to desired soup consistency. Season with Himalayan salt & pepper. Serve in soup bowls and drizzle with olive oil . OR Transfer to a serving platter. Squeeze lemon juice liberally over broccoli/garlic and serve as a side dish.

In Health,
Chef Nelda MS Holistic Nutrition

09/22/2025

🟤🟤🟤PECANS & CANCER

Chemotherapy causes a severe blow to the immune system, in addition to a general depletion of body nutrients. Harsh diseases, such as cancer, often drain the body of white blood cells and immune proteins.
Pecan nuts, as a storehouse for numerous essential nutrients, could serve as a helpful supplement for restoring essential vitamins and minerals, thus making the body better able to defend itself. Pecans nuts are rich in vitamin A, vitamin E, folic acid, manganese, selenium, calcium magnesium, phosphorus, potassium, vitamin B complex, zinc, and more. Almost all of these antioxidants are known to specifically strengthen the immune system through enhancing white blood cell activity and giving an overall boost to the immune system. Furthermore, pecan antioxidants actively destroy free radicals found in the body, thus reducing the risk of cancer development.

A study conducted at Northwestern University of Chicago by Menendez and others describes the unique activity of a substance called Oleic acid, a monounsaturated omega-9 fatty acid. Oleic acid is commonly found in animal fats and vegetable oils, with large concentrations found in olives, avocados, and various nuts including pecans. It has been associated with various health benefits, such as reducing the risk of heart disease.
Researchers discovered that with regards to breast cancer, oleic acid inhibits cancerous cell activity, causing these cells to become virtually dormant. This is true for a specific breast cancer gene, called Her-2/neu, which is responsible for thirty percent of breast cancer cases. Patients who were treated with oleic acid in addition to standard cancer treatment protocol showed fifty percent less cancer cell activity in comparison to similar patients who did not receive oleic acid supplements.

Pecans are comprised of 65-70% oils, of this around 73% is oleic acid. In fact, a single serving (one ounce) of pecans has 25% more oleic acid than a tablespoon of olive oil. In order to optimize the body’s absorption of this substance, it is recommended to intersperse eating pecan nuts throughout the day, rather than a single dose.
🟤🟤HEALING PECAN DRESSING
A real fav of mine....because nutrients are available due to fresh veggies & raw pecans . The dressing is the star⭐️ so your salad is best kept to field of greens with radicchio......or romain and watercress...add hearts of palm .....and dress. Leave the garden salad approach for later and no avocado or fruits...digestion is the focus here💫I hope you like it.....

The dressing will keep 72 hours. Left over green juice is fine or water will do
Just enough to create the consistency...if you thin it out too much ..add a chunk of cucumber.

In Health Now & Always .
Chef Nelda MS Holistic Nutrition

Cook to Beat Cancer with Chef nelda

11/10/2025

11/07/2025

10/31/2025

10/31/2025

10/27/2025

10/23/2025

10/22/2025

10/20/2025

09/22/2025

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