WELCOME TO YOUR

Quick Start Eating Guide

OF 20+ HEALING, PlANT-BASED RECIPES THAT SUPPORT
THE IMMUNE SYSTEM TO FIGHT OFF CANCER

@MEZENA
The biggies
What to focus on & what to avoid
 The Biggies

SUGAR
You've probably heard the phrase, "sugar feeds cancer" many times.
And you've probably heard the doctors say it hasn't been proven
that sugar has any impact on cancer whatsoever.

The truth is, they're both right.

Sugar doesn't directly feed cancer however, insulin does.
In other words, anything that spikes the blood sugar levels may
cause the growth of cancer so it's extremely important to make sure
your meals are low glycemic and you're balancing them by adding
protein, fibre, and healthy fats to each meal.

ANIMAL PRODUCTS
Consumption of meat and other animal products is strongly linked
to several types of cancer, according to an article published in the
journal Nutrients. Specifically, the association between animal
product consumption and cancer was as strong as that linking
tobacco and cancer.

WATER
Our body is mostly composed of water. The quality of your water is
crucial to your health and well being. Unfortunately, our tap water
is treated with many chemicals that are harmful to our body and
don't allow it to heal effectively.
I personally saw my mom make the most incredible recovery after
investing in a Kangen machine.
Berky filters are a great option as well!
Do your research and make sure a good quality water filter is one of
the first investments you make (I wish it was mine)

MINDSET
Your mindset is E V E R Y T H I N G. If you feel negativity about
eating any of these recipes, I advise just not to make them.
Your association with food is more powerful than the food itself.
Find gratitude in cooking for yourself, infuse the food with good
intentions...that' s where the healing begins.
Breakfast
[ breaking-the-fast ]
 Powerful Protein Shake

This is the ultimate shake to boost your energy, immune system, and keep
your weight up.

*Maintaining weight with a cancer diagnosis is extremely important as cancer causes

something called Cachexia, the loss of fat and muscle due to a chronic disease such as
cancer and not eating enough nutrients (malnourishment). It also causes weight loss, loss
of appetite, weakness and fatigue so it's important to maintain a strong, healthy weight
throughout your journey.

Amla is also reported to possess radio-modulatory, chemo-modulatory,

chemo-preventive effects, free radical scavenging, antioxidant, and anti-
inflammatory properties.

Moringa leaf extract is a source of strong antioxidants with antioxidant

activity both in vitro and in vivo, which indicates that it has potential
anticancer activity.

Blueberries contain many phytochemicals and nutrients. They increase

antioxidant activity in the blood as well as show potential to prevent DNA
damage and show potential of anti-cancer effects.

INGREDIENTS

1 scoop of pea protein

1 cup of protein cashew milk
1/2 tsp of Amla powder
1/2 tsp of Moringa Powder
1 tsp of Turkey Tail powder
1/2 Tbsp MCT oil
1/3 cup of frozen blueberries

DIRECTIONS

Blend all ingredients in your

blender and enjoy!

Protein Powder recommendations:

Iron Vegan (weight gainer)
Raw Nutritional (code "MEZENA20")
Four Sigmatic (with mushroom adaptogens)
 Morning Oats
MAKES 3 SERVINGS
PREP TIME: 2 MINUTES
COOK TIME: 20 MINUTES

Steel cut oats are also slightly higher in fibre than rolled and quick oats and
are the lowest on the glycemic level meaning your blood sugar levels will
stay stable.

Figs contain the highest concentrations of cancer-fighting polyphenols of

any known fruit other than dates.
*Fresh figs deliver twice the polyphenols of dried versions.

INGREDIENTS DIRECTIONS

Base: 1. Place 3 cups water in a medium/large

saucepan. Bring to a boil over high
3 cups of filtered water heat.
1 cup of dry steel cut oats 2. As soon as the liquid boils, stir in the
1 cup protein plant milk oats and salt. Return the mixture to a
1 Scoop of pea protein steady boil, then immediately reduce
the heat to low so that the oats are at a
Toppings (optional): gentle simmer. (Don’t walk away from
the pot at this point, as oats sometimes
Sliced fresh figs like to boil over.)
Chia seeds 3. Let the oats gently simmer for 20
Bee Pollen minutes, stirring occasionally and
Berries (any) scraping along the bottom of the pan to
Diced Apple prevent sticking.
Cinnamon 4. Once oats are at your desired
Hemp seeds consistency, add the milk and stir in
Shredded coconut the protein powder.
Nuts (any) 5. Remove the oatmeal from the heat and
enjoy hot with any of your favourite
toppings.
Mains
lunches + dinner
 Butter Cauliflower
If you love butter chicken, you'll love this one!
This is a great dish by itself or on a bed of rice.
I recommend chopping the cauliflower into bite size chunks

Turmeric research suggests that curcumin (a spice found in turmeric) may prevent
cancer, slow the spread of cancer, make chemotherapy more effective and protect
healthy cells from damage by radiation therapy.

MAKES 3 SERVINGS DIRECTIONS

PREP TIME: 2 MINUTES
COOK TIME: 20 MINUTES 1. Place the raw whole cashews in a small
bowl and cover with cold water and
INGREDIENTS refrigerate over night OR boiling water
for 20 mins for a “fast soak”
1/2 cup raw whole cashews 2. Drain and rinse the cashews; place in the
1 can (14.5 ounces) diced container of a blender with the tomatoes.
tomatoes, undrained Cover and blend until smooth, scraping
1/3 cup ghee the sides as needed; set aside.
1/2 cup chopped white onion 3. In a large nonstick skillet, heat the ghee
2 garlic cloves, minced over medium heat. Add the onion and
2 teaspoons minced fresh cook, stirring occasionally, for 2 to 3
ginger minutes, until softened. Add the garlic,
1 to 2 teaspoons garam masala ginger, garam masala or curry, turmeric,
(or curry) salt, and cayenne; cook and stir for 1
1/4 tsp salt minute, until fragrant.
1/4 tsp black pepper 4. Stir in the cauliflower and the cashew-
1 tsp turmeric tomato mixture. Bring to a boil. Reduce
1 teaspoon cayenne pepper the heat to low and simmer, covered, for
6 cups small cauliflower florets 10 to 12 minutes or until the cauliflower is
1/2 cup full fat coconut milk tender, stirring occasionally.
2 tablespoons, chopped fresh 5. Stir in the coconut milk; heat through.
cilantro Remove from the heat; stir in the cilantro.
3/4 cup toasted cashew Sprinkle with the toasted cashews.
 Creamy Tomato Soup
MAKES 4-6 SERVINGS
FREEZE: 3-4 MONTHS
PREP TIME: 10 MINUTES
COOK TIME: 35 MINUTES

The key to consistency is simplicity and the last thing I want is for you to
feel overwhelmed by complex recipes! That's why this delicious soup is one of
my go-to's when I'm feeling low energy and need something quick and easy.

This recipe was actually the first recipes my mom made for herself when she
started cooking again!

Lycopene is the phytonutrient that gives tomatoes their bold red colour and
has been shown to protect your cells from damage.

INGREDIENTS DIRECTIONS

1 Tbsp extra-virgin olive oil 1. Place a large pot on the stove and
1⁄2 cup yellow onion, roughly heat the olive oil over medium.
chopped Saute the onions for 5 minutes, or
2 stalks celery, roughly until translucent.
chopped 2. Then add the celery, carrots, broth,
3 cups carrots, peeled and coconut milk, tomatoes, and salt to
chopped the pot. Bring to a boil and reduce to
3 cups organic vegetable broth a simmer, cover, and cook on low
1 can full-fat coconut milk heat for 25 minutes.
28 oz can diced tomatoes 3. Blend the soup (once you've allowed
1⁄4 tsp sea salt it to cool first) until creamy. *Be
careful during this step because the
Extra Boosts: soup will be very hot.
4. Garnish with basil and~serve.
1⁄4 cup coarsely chopped fresh Sprinkle hemp seeds or sun- flower
basil leaves seeds on top for extra texture and
2 Tbsp hemp seeds or protein.
sunflower seeds
Store in the fridge for up to 4 days or in
the freezer for 2-3 months.

Inspired by The Living Kitchen cookbook

 Lentil Shepards Pie
MAKES 6 SERVINGS
FREEZE: 3-4 MONTHS
PREP TIME: 15 MINUTES
COOK TIME: 45 minutes

DIRECTIONS
INGREDIENTS

Topping: 1. To make the topping, put the cauliflower

and parsnips in a pot with 1⁄2 cup of
1 head cauliflower, chopped water. Turn the heat to medium, cover the
into florets pot, and let simmer for 10-12 minutes, or
2 parsnips, peeled and diced until soft. Place the steamed cauliflower
2 Tbsp ghee, butter, or extra- and parsnips (along with any water that's
virgin olive oil left in the pot), ghee, salt, and pepper in a
½ tsp sea salt food processor or use potato masher until
Pinch of pepper creamy.
2. To make the filling, place a large pot on
Filling: the stove over medium heat. Add the ghee,
onions, garlic, carrots, mushrooms, and
1 Tbsp ghee or extra-virgin celery. Saute for 3 minutes, or until the
olive oil onions are translucent, and then add the
1 small yellow onion, diced thyme, salt, and pepper.
2 cloves garlic, chopped 3. Add the lentils to the pot, cover with
2 carrots, peeled and diced broth, and bring to a boil. Then reduce the
½ cup coarsely chopped shiitake heat, cover, and simmer for 30 minutes.
mushrooms The lentils will be cooked through, and
2 celery stalks, diced the liquid will be absorbed. Then stir in
½ tsp dried thyme or 1 tsp fresh the fresh parsley.
thyme leaves 4. Preheat the oven to 375°F and line a
½ tsp sea salt casserole dish with parchment paper.
Pinch of pepper Spoon in the lentil filling and spread it
1 cup dried green lentils evenly along the bottom of the dish, then
2 cups organic vegetable broth top with the mashed cauliflower mixture.
3 Tbsp chopped fresh parsley 5. Bake in the oven for 30 minutes, broiling
for 3 ·minutes at the end so that the
topping is set and lightly browned.

You can keep in the fridge for 4 days or freeze leftover pie for 3-4 months. It's best to cut
the pie and freeze as individual portions for easy and quick reheating.
The Living Kitchen cookbook
Inspired by
 3 Bean Chili
This is my go-to crowd pleasing dish.
Seriously, who can resist a warm, hardy bowl of chilli?

If your body isn't used to digesting beans, you may feel some
discomfort in the beginning but your body will adjust over time -
trust me!

INGREDIENTS MAKES 10 SERVINGS

PREP TIME: 15 MINUTES
1/4 cup olive oil COOK TIME: 5-6 HOURS
1 large onion, chopped
5 cloves garlic, minced
1 red bell pepper, chopped DIRECTIONS
1 poblano pepper, chopped
1 jalapeño pepper, diced 1. In a large pot heat the olive oil
1 can of red beans over medium-high heat.
1 can of black beans 2. Sauté the onions, garlic, and
1 cup dried red lentils, picked peppers until very fragrant,
over, and soaked in 2 changes of about 5 to 7 minutes, then
water transfer into a slow cooker.
2 28 oz cans of diced tomatoes 3. Add the beans, lentils, tomatoes,
3 cups water or vegetable broth corn, broth (or water), spices,
2 tablespoons chili powder including chipotle puree, if
1 tablespoon chipotle puree desired, and salt and stir well to
(optional, but recommended) combine.
1 tablespoon ground cumin 4. Cook on low for 5-6 hours
1 teaspoon iodized sea salt, more 5. Let pressure cooker depressurize,
to taste then remove from heat, stir, and
1 cup of frozen corn serve. Garnish with cilantro if
1 cup diced cilantro to serve desired.
(optional)
 Vegan Tzatziki
DIRECTIONS

1. Place cashews in a small bowl and cover with 1/2

INGREDIENTS
cup boiling water. Let cashews stand for 30 minutes
while you prepare the falafel.
2/3 cup raw cashews
2. Partially peel the cucumber and slice it in half.
1 large English cucumber
Grate half the cucumber on a box grater into a clean
3 Tbsps lemon juice
kitchen towel. Press to expel as much moisture as
1 garlic clove
possible, and transfer cucumber to a small bowl.
1/2 tsp kosher salt
3. Transfer soaked cashews and water to a high power
2 Tbsp finely chopped
blender, along with lemon juice, garlic, and salt.
fresh dill
Blend mixture on HIGH until smooth and creamy.
1 Tbsp finely chopped
Transfer cashew mixture to the bowl with grated
fresh parsley
cucumber, and mix in dill, parsley, and black
1/4 tsp black pepper
pepper. Taste and adjust seasonings as needed.

Falafel balls
MAKES APPROXIMATELY 20 FALAFELS
PREP TIME: 20 MINUTES
COOK TIME: 30 MINUTES

DIRECTIONS

1. Preheat the oven to 375°F and line a baking sheet

with parchment paper.
2. Use the S blade of a food processor to pulse the
sweet potato, parsley, onions, and garlic together.
Once a crumbly texture forms, add the chickpeas
and pulse until they're distributed throughout the
mixture but are still slightly
intact. (You don't want a creamy consistency.)
3. Transfer the mixture to a big bowl and stir in the
chickpea flour, tahini, lemon juice, cumin, salt, and
INGREDIENTS
pepper.
1 medium sweet potato, peeled 4. Take 2 heaping tablespoons of the mixture, form
1/2 cup fresh parsley, finely into a ball, and place it on the baking sheet. Repeat
chopped with the remaining mixture. You should end up
1/4 cup diced red onion with approximately 20 falafels.
1 garlic clove, minced 5. Sprinkle sesame seeds over the falafels, then
15 oz can chickpeas, drained lightly drizzle olive oil over all of them. Bake in the
and rinsed, or 1 1/2 cups oven for 25-30 minutes; no flipping necessary.
cooked chickpeas 6. Eat the falafels as part of a salad, in whole-grain
1/2 cup chickpea flour pitas, or on a bed of roasted vegetables. Sprinkle
3 Tbsp tahini parsley, sesame seeds, and za'atar, and then drizzle
2 Tbsp fresh lemon juice tahini over top for a full-on Middle Eastern
1⁄2 tsp cumin experience.
1/2 tsp sea salt 7. Store in an airtight container in the fridge for up
Pinch of pepper to 5 days or in the freezer for up to 2 months.
1/4 cup sesame seeds
1 Tbsp extra-virgin olive oil
 BUILD YOUR OWN
POWER BOWL

Millet
Miracle noodles
BASE
Rice (pressure cooked)
choose 1 Sorghum
Cauliflower rice

Broccoli (steamed or raw)

Shredded carrot
Cooked beets
Radish
VEGGIES Asparagus
Shredded carrot
choose 3-4 Cherry tomatoes
Bell pepper
Cooked mushroom
Kale/Spinach

Chickpeas
Beans (any)
Lentils
PROTEIN
Tofu
choose 1-2 Peas
Nuts (any)
Hemp seeds

Avocado sliced
Green onion
Cilantro
GARNISH Parsley
Sprouts (any)
choose 1-2 Pickled onion
Olive oil
Paprika

Peanut Sauce:
DRESSING
⅓ cup fresh lime juice
¼ cup creamy peanut butter or tahini
2 tablespoons soy sauce
1 tablespoon sesame oil or toasted sesame oil
1 to 2 teaspoons monk fruit
1 clove garlic, finely minced
In between meals
(snacks + sides)
 Energy bites Muffins
MAKES 6 SERVINGS
MAKES 11 SERVINGS
PREP TIME 5 minutes
TOTAL TIME: 10 MINUTES
COOK TIME 30 minutes
TOTAL TIME3 5 minutes

INGREDIENTS
INGREDIENTS
1 1/2 cups cashew butter 2 ripe bananas
1-2 Tbsp honey 1 1/2 cup oats (rolled or quick
1 1/3 cups of oats (rolled oats or steel cut)
quick steel cut) 1 container of unsweetened
1/2 cup vanilla protein powder apple sauce (about 1/3 cup)
1/8 teaspoon salt 1 tsp vanilla
1/2 cup sugar-free dark 1 tsp baking powder
chocolate chips 1/2 tsp cinnamon
2 Tbsp coconut oil

DIRECTIONS DIRECTIONS

Add the cashew butter, honey, Preheat the oven to 350F/180C.

rolled oats, vanilla protein powder, Mash one banana and whisk with the
salt, and sugar-free dark chocolate apple sauce and coconut oil.
chips to a mixing bowl and use a Add the vanilla and baking powder.
rubber spatula to mix until the Add the oats and chop 1/2 banana in
batter is combined. chunks - add these to the mixtures
Use a mini cookie scoop or a spoon too.
to drop energy balls with a spoon Pour the batter into silicone muffin
onto a wax paper covered cookie cups and top with a slice of banana
sheet. They should be around 1 (optional).
inch in size. Bake the muffins for 20-30 minutes,
Roll the energy balls with your checking on them every now and
hands to form the shape then. The muffins are done when
Store in an airtight container in they're nicely brown and a toothpick
the fridge. comes out clean when you punch
them with it.
Let cool off and enjoy!
 Chickpea Flatbread

MAKES 10 SERVINGS INGREDIENTS

PREP TIME: 15 MINUTES
COOK TIME: 5-6 HOURS 1 cup chickpea flour (4 1/2
ounces)
1 cup water
It's always and adjustment ditching 1 1/2 tablespoons extra-virgin
bread especially if you're used to it. olive oil, plus more for the pan
I personally love the keto bread by and drizzling
"Carbonaut" 1/2 teaspoon kosher salt
but this recipe is also good to keep 1 teaspoon za'atar (optional)
on hand when you're getting the
craving!

DIRECTIONS

Prepare the chickpea batter. Whisk the chickpea flour, water, olive oil, and
salt together in a medium bowl until smooth. Let rest for 30 minutes to give
the flour time to absorb the water.
Preheat the oven and then the pan. Arrange an oven rack 6 inches below
the broiler element and heat to 450°F. About 5 minutes before the batter is
done resting, place a 10-inch cast iron skillet in the oven and turn the oven to
broil.
Add the batter to the prepared pan. Carefully remove the hot skillet from
the oven. Add about 1 teaspoon of oil, enough to coat the bottom of the pan
when the pan is swirled. Pour the batter into the center of the pan. Tilt the
pan so the batter coats the entire surface of the pan, if needed.
Broil the socca for 5 to 8 minutes. Broil until you see the top of the socca
begin to blister and brown, 5 to 8 minutes. The socca should be fairly flexible
in the middle but crispy on the edges. If the top is browning too quickly before
the batter is fully set, move the skillet to a lower oven rack until done.
Slice and serve. Use a flat spatula to work your way under the socca and
ease it from the pan onto a cutting board. Slice it into wedges or squares,
sprinkle with salt and pepper, and drizzle with more olive oil and sprinkle
with the za'atar if using.
 Broccoli Salad

MAKES 8 SERVINGS INGREDIENTS

PREP TIME: 10 MINUTES
FRIDGE TIME: 30 MINUTES 1/3 cup raisins
1/3 cup chopped dried figs
1/2 cup coconut yogurt
2 tbsp lemon juice or 3 drops of
All cruciferous veggies (think
lemon essential oil
cauliflower, cabbage, kale) contain
2 tbsp rice vinegar or apple cider
cancer-fighting properties, but
vinegar
broccoli is the only one with a
1 tbsp MCT oil, optional
sizeable amount of sulforaphane, a
1/2 tsp monk fruit suagr
particularly potent compound that
1 large head of broccoli
boosts the body’s protective
1/3 cup chopped green onion, or
enzymes and flushes out cancer-
2 tbsp of chopped shallot
causing chemicals so it's a great
1/3 cup chopped red cabbage
vegetable to focus on using where
3/4 cup toasted, slice almonds
you can!
1/2 tsp fine sea salt
1/4 tsp ground black pepper

DIRECTIONS

Chop, and mix the broccoli (head and stalks), onion, and cabbage into a bowl.
For ease, a food processor works well for this (about 5-10 seconds).
Mix the plain yogurt, lemon, rice vinegar, salt, pepper, monk fruit (or
granulated sugar) and MCT oil (if using) in a small bowl.
Meanwhile, have a pan set to medium heat, and toast sliced almond in the
pan, tossing every so often. Once browned (about 3 minutes), turn off heat,
and set aside.
Finally, toss dressing over salad, and stir in almonds. Allow to rest in your
fridge for at least 30 minutes, and serve!
 Healthy Snacks to
Have on Hand
There are so many snacks you can keep on hand to eat between meals.

My favourites are:

Nuts,
berries,
Simply Protein Bars
Apricot Kernels
(the Amygdalin in them induces
apoptosis and have been known to
cause cell cycle arrest in cancer cells)

Juice Recipe
5 carrots
1-2 stems of celery
1⁄2 of a beetroot
1 knuckle of ginger root
1 - 2 knuckles of turmeric root (or
as much as you can stand)
1⁄4 - 1⁄2 of lemon or lime unpeeled
1 green Granny Smith apple with
skin and seeds
1 clove of garlic (can be consumed
separately if too strong)

Roasted chickpeas
2 cups canned Chickpeas )
2 tbsp Olive Oil
1/2 tsp Salt
1 tsp Paprika ( or Chili Powder )
1/2 tsp Cumin Powder

Directions

Strain water if any and let cooked chickpeas dry on paper towel or cotton
cloth for 10 mins.
Place chickpeas on baking tray (do not overcrowd, leave space in between
chickpeas.) Bake at 350 F for 30 mins.
Remove tray from oven, drizzle olive oil, salt, paprika, cumin seeds, chopped
cilantro and mix everything once. Bake again at 350 F for 15 mins.
Serve as it is or use as toppings in salads & soups!
 About the author

Hi, My name is Mezena!

(I'm the one on the left)
I'm a certified health coach, life coach and
breathwork facilitator.

In November 2019, my mother, Elizabeth

(the one on the right) was diagnosed with
stage 4 breast cancer and I have been her
caregiver since then.

There is no one in the world that I love

more than my mom and I refused to see her
suffer more than she had to. I was
determined to find answers.

After dedicating all of my waking hours

into researching the only thing I knew I had
any control over: the food she ate. I realized
there is a LOT of conflicting information
out there when it comes to what someone
with a cancer diagnosis should eat...

And it absolutely breaks my heart to say, after trial and error, listening to
survivors stories and seeing the data, there's a lot of terrible advice given.

So I made this quick-start eating guide to help support anyone looking for
what cancer survivors eat (not what is recommended in our outdated text
books)

This is my gift to you because I remember how desperate I was to find meals
that were low glycemic, low inflammatory and packed with cancer fighting
nutrients when I was first starting out.

I pray this helps guide you in the right direction and that you find your
answers.

With love,

Mezena
Disclaimer: All information presented on this PDF should be regarded as friendly advice and opinions
based on my experience and research.
This information is for educational purposes and should not be interpreted as medical advice.
I’m not making an attempt to prescribe any medical treatment — and the information contained on this
PDF is not intended to replace a one-on-one relationship with a doctor or qualified health practitioner.
My statements have not been evaluated by the Food and Drug Administration and the information on
this PDF is not intended to diagnose, treat, cure, or prevent any disease. I am not a doctor and I am also
not a registered dietician dispensing dietary advice.