Cancer Prevention Diet: Broccoli, Garlic & Lemon Penne |

Cancer Prevention Diet: Broccoli, Garlic & Lemon Penne

August 27, 2015 08:24 AM

April is National Cancer Control Month. It's all about raising awareness of what we can do to control our risk of developing cancer. We welcomed Certified Life Coach and Mayo Certified Wellness Coach Berta Lippert back for tips on how to reduce your risk every day. 

Berta says cancer has had a huge impact on her life. She lost her mother to the illness, and her father has also battled cancer. Berta has a genetic predisposition that leaves her at an  incredibly high risk for the same aggressive cancer that took her mother's life.

Having seen the many different aspects of cancer, Berta is now taking her experiences and giving back, hoping to inspire others to make a change for the better.   

So, how can you lower your risk? Well, Berta says the good news is that most cancers aren't hereditary, meaning there are risks that we can control, such as physical activity, tobacco/alcohol use, body weight and diet.

Today on GMN, we focused on the benefits of a healthy diet as a way to control cancer risk. Addition information on controllable risks can be found on Berta's Website.

The American Cancer Society has five key elements for a cancer prevention diet:

1. Portion control & healthy weight

2. Limit processed & red meat

3. Limit alcohol

4. Eat 2 1/2 cups of fruits & veggies a day

5. Eat whole grains instead of refined

Today's recipe:

Broccoli, Garlic & Lemon Penne 
(From the American Cancer Society)

Serves: 4
(Prep time: 15 minutes or less – Total time: 30 minutes or less)


½ pound penne pasta

5 cups broccoli florets or 1 (12-ounce) bag broccoli florets

¼ cup extra-virgin olive oil

10 garlic cloves, thinly sliced

½ cup reduced-sodium chicken broth

Grated zest of 1 lemon

Salt and freshly ground black pepper

¼ cup freshly grated Parmesan cheese


Prepare penne according to package directions for al dente (just firm). Two to three minutes before penne is ready, add broccoli. Finish cooking, drain, and set aside.

Meanwhile, in a large skillet over medium-high heat, add oil. Sauté the garlic for 1 to 2 minutes, or until aromatic and beginning to color.

Add broth and bring to a boil for 3 to 5 minutes, or until reduced by half, stirring frequently. Add pasta, broccoli, and lemon zest and cook until coated with sauce. Season generously with salt and pepper. Transfer to serving bowl and top with cheese.

Broccoli is high in folic acid, vitamins C and K, and fiber. It’s also one of the richest vegetable sources of calcium, iron, and magnesium.

Click Here for nutrition facts.

For more on cancer control, and for a grocery list of cancer-fighting foods, click here.


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