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This Autumn Fregola Salad made with butternut squash, Brussels sprouts, apples, cranberries and nutty fregola pasta that's full of nutrients. It all comes together with a homemade maple cider dressing! And, since it's October, I'm also sharing my nutrition tips for breast cancer prevention.

Diet and Breast Cancer Prevention

(research updated 10/2023)

I'm a firm believer that if we're really going to do something to help tackle breast cancer, we need to also talk prevention. But what can we do when it comes to diet, in order to help reduce women's risk for breast cancer?

Research is ongoing and somewhat conflicting with regards to how diet effects one's risk for cancer, particularly breast cancer. But, according to recent studies, there are certain dietary factors that may play a role in risk reduction.

Limit the amount of ultra processed foods in your diet. Ultra processed foods can contain high amounts of sugar, calories and harmful fats that can lead to overconsumption of calories. This overconsumption can cause weight gain. Being overweight or obese is a risk factor in developing certain types of cancer. In addition, being obese at the time of breast cancer diagnosis can negatively effect a woman's overall outcomes, especially post menopausal women.
Add as many fruits and vegetables (as many different colors and varieties) to your diet as possible. Some studies have connected diets including more fruits and vegetables with lower breast cancer risk. Dark green, red and orange fruits and vegetables contain powerful phytochemicals that have anticancer related properties. Interestingly, diets that contain more fruits, vegetables and whole grains also contain more fiber. One study concluded for every 10 gram/day increment in dietary fiber intake there was an associated 4 percent relative risk reduction in breast cancer. More research on fiber and breast cancer is needed to make any definitive claims, but for now it's certainly worth noting.
Limit consumption of red and processed meats may also be associated with lower breast cancer risk. You do not have to avoid red meat completely, as red meat does supply protein and essential vitamins. But, consumption should be limited to no more than about three portions per week. Three portions = about 12–18oz cooked.
Certain studies have shown associations between a lower fat eating pattern and reduced risk of developing breast cancer. Similarly, studies reported improved overall prognosis in women with lower saturated fat intakes vs women with higher intakes.
Reduce alcohol consumption. There is a very strong link between alcohol consumption and breast cancer even amongst modest drinkers. Therefore, it's best not to drink any alcohol at all.

For more information on how diet and lifestyle, including how physical activity can you can reduce your risk, please see:

World Cancer Research Fund

American Cancer Society Guidelines For Cancer Prevention

Now...onto the good stuff.

Here is a great salad full some of those cancer fighting nutrients I was talking about! Butternut squash, Brussels sprouts, apples and cranberries come together in a pasta salad tossed with a sweet and tangy honey apple cider vinegar. It's full of colorful fruits and vegetables, loaded with fiber and low in saturated fat.

What is Fregola

Fregola are tiny little round pellets of Italian pasta made from semolina wheat. They're a nutty and more flavorful alternative to pasta AND have more fiber and nutrients than regular white pasta. They go very well with all kinds of veggies. You can find it in most grocery stores and Italian specialty markets. If you can't find fregola, Israeli couscous is a good substitute.

The salad makes a great appetizer or side dish for the holidays too. Looks so pretty when presented on the table.

How To Serve This Salad + Substitutions

You can serve this salad warm, room temperature or chilled (right out of the fridge).
This salad makes a great side dish, especially for the holidays since it's so full of beautiful holiday colors.
If you can't find fregola, you can also substitute quinoa, pearl couscous or wild rice.
Instead of butternut squash, you can try using sweet potatoes in this dish.

How To Make the Honey Cider Dressing:

2 tablespoon apple cider vinegar

2 tablespoon honey

2 teaspoon grainy mustard (I use Maille Old Style mustard) *please use a good quality mustard as this will make a difference in the flavor of your dressing

⅓ cup extra virgin olive oil

¼ teaspoon coarse salt

pinch of pepper

Directions: Whisk (or shake) together all ingredients in a bowl or ball jar.

Don't forget to comment or tag me on social media if you enjoyed this recipe!