These Are a Few of My Favorite Things

A Winter Pantry for Steady Energy, Better Immunity & Cancer-Smart Nutrition

(Without Restrictive Diets or Overwhelm)

If you’ve ever tried to follow a restrictive diet like keto, gluten-free, or sugar-free, you know it can take a huge amount of effort to change how you shop, prep, and eat. While restrictive approaches can be medically necessary for some people, an anti-cancer approach to nourishment does not have to be rigid, exhausting, or stressful.

In fact — for many survivors — the most supportive strategy is not removing more foods… it’s adding strategic ingredients to meals you already make.

In my programs, I teach breast cancer survivors exactly how to do this: how to optimize everyday meals, fill nutrient gaps, support a healthy microbiome, and rebuild sustainable energy using simple, doable additions — not complicated diets.

With winter in full swing, here are a few of my go-to pantry and freezer staples that help support immune function, mood balance, gut health, and stable energy through shorter days and festive-season busyness.

1. Frozen Chopped Kale.  I put that stuff in everything!  Add to sauces, smoothies, stews and soups.  Greens provide crucial nutrients like folate and magnesium to promote healthy repair of cells.  This is a zero-prep way to boost your greens intake.

   
   

2. Canned Lentils.  Plant proteins add extra nutrition that will strengthen your gut microbiome, boost your folate intake and stretch your food dollar.  Try adding a can of rinsed lentils onto a salad or in ground meat dishes. 

   
   

3. Dried mushrooms.  These powerhouses need to be in your pantry.  They are versatile and add deep umami flavour and nourishment to so many dishes.  For faster rehydrating, choose a thinner, less woody type of dried mushroom like shiitake slices.  Break them into smaller pieces, rinse, then add hot water.  Use the mushroom “broth” too! 

Recipe Lentil Mushroom Stew

4. Extra Virgin Olive Oil.  Choose one in a dark bottle, harvested within the last year.  As a primary added fat source you always need an extra on hand, so when you see a good value olive oil, buy too.  It can double as a last minute hosting gift!

   
   

5. Ground Flax.  I can’t be bothered to grind my flax so I buy it ground.  Flax oil will go rancid quickly and lose some of it’s antioxidant and omega 3 benefits.  I divide it into a container that goes in the fridge so I can use it up in 1-2 weeks, and another, sealed in the freezer to replenish.  

   
   

6. Frozen wild blueberries.  I love the mini tartness of wild blueberries.  Get in the habit of sprinkling a cluster onto breakfast, on salad (defrost first and use the juice in a dressing with a dash of olive oil and a twist of lemon) and in baking for a boost of polyphenols. 

   
   

7. Instant Oats.  Most people assume rolled oats are the healthiest but even instant oats retain their nutritional value.  They are a whole grain rich in magnesium and zinc.  Swapping refined grains for whole grains can significantly reduce cancer risk and recurrence.  I like using oats in baking or as a quick warm breakfast.

   
   

8. Canned Tuna Salad.  There are a few different types on the market.  They are handy in the car, in a bag and in your pantry for a hasty meal on the go.  A good source of protein and healthy fats they also have added fibre. This combo will keep you energized and balanced vs. grabbing a coffee and muffin on the go.

   
   

9. Walnuts.  A leading source of ALA omega-3s, which support brain health and inflammation regulation. Keep walnuts in the freezer to prevent oxidation and preserve omega-3 integrity.

   
   

10. Nori sheets. A fun, nutrient-rich way to add minerals, crunch, and flavor. Use for quick wraps, crumbled over rice bowls, or as a savory snack.

    
    

11. Apple Cider Vinegar.  No, I don’t drink a shot of this every morning because it’s can damage tooth enamel and the delicate lining of your mouth and throat.  So instead I use it as my go to vinegar for dressings, sauces and a great way to brighten the flavour of soups or other mixed dishes.  Choose one that contains the “mother” or probiotic colony.

    
    

12. Roasted Chickpeas. Having a bag of these crunchy additions can be a great way to boost your fibre, protein and folate intake when you add them to trail mix or as a meal topper.  They come in a variety of flavours to play around with.

    
    

Recipe Lentil Mushroom Stew

Ingredients

1/2 ounce dried porcini mushrooms

1 cup boiling water

3 tablespoons 

12 ounces sliced cremini mushrooms

1/4 cup dry vermouth or white wine (optional)

*1-2 tbsp Apple cider vinegar if not using vermouth or wine

1 onion chopped

2 stalks celery sliced

2 carrots sliced

2 parsnips sliced

4 cups 

1 14.5 oz can diced tomatoes

1 bay leaf

1 tablespoon oregano

1 can (355ml) lentils, rinsed and drained

2 teaspoons soy sauce

1 cup chopped, frozen kale

Sea salt and ground black pepper to taste

Optional: probiotic plain yogurt on top to serve

Instructions

1. Combine boiling water and dried porcini mushrooms. Set aside to soak for ~20 minutes.

2. In a large pot, heat 1 tablespoon of olive oil over medium-high heat. Toss in the mushrooms and cook off their liquid, about 5-7 minutes. Add vermouth or wine if using. Stir and cook mushrooms until lightly browned.

3. Toss in the other 2 tablespoons of olive oil and the other vegetables: onion, celery ,carrot, and parsnip. Stir gently and cook for 7 minutes or until onion becomes translucent.

4. Drain the water from the porcini mushrooms and reserve. Chop the porcinis and toss into pot. Stir in vegetable broth, porcini broth, canned diced tomatoes, bay leaf, and the oregano. Bring to a simmer.

5. Cook for 15 minutes. Stir in the lentils, soy sauce, and cook another 10 minutes or until the vegetables are softened.

6. *Add 1-2tbsp of apple cider vinegar to taste to brighten the flavour.  

7. Toss in frozen chopped kale, stir and serve. Optional: add a dollop of plain probiotic yogurt.

An anti-cancer approach to eating doesn’t require restriction, perfection, or fear.

Supporting healing comes from nutrient density, gut health, metabolic steadiness, and sustainable habits—all of which can be achieved through small daily additions.

Get more of this good stuff inside the 6 Week Post Breast Cancer Energy & Clarity Reset