In this powerful episode of Nutrition for Noobs, Michelle and Kevin sit down with radiation oncologist Dr. Zahra Kassam to unpack one of the most important, and personal, topics in health: the relationship between nutrition and cancer.

Dr. Kassam is a radiation oncologist at the Stronach Regional Cancer Centre, Assistant Professor at the University of Toronto, co-founder of Plant-Based Canada, and co-author of Eating Plant-Based. With more than 30 years in medicine, she brings both clinical expertise and deep compassion to the conversation.

Together, they explore:

• What the research really says about plant-based eating and cancer prevention
• Major population studies like the Adventist Health Study and EPIC-Oxford Study
• How nutrition may influence cancer treatment outcomes, including chemotherapy and immunotherapy response
• The role of epigenetics, and why your genes are not your destiny
• Lifestyle medicine’s six pillars and their impact on chronic disease
• Why nutrition still isn’t central in most medical training
• Practical ways patients can advocate for themselves
• Simple, realistic strategies to “plant the seeds” for change

Dr. Kassam also shares insights into how planetary health, food systems, and cancer risk are deeply interconnected, including the work of the EAT-Lancet Commission and leaders like Dr. Scott Stoll.

Whether you’re looking to reduce your cancer risk, support someone undergoing treatment, or simply understand how food influences long-term health, this episode offers evidence-based guidance grounded in both science and empathy.

As Dr. Kassam reminds us: “There is no human activity that has a deeper impact on our health and our planet than what we eat. The power is on our plate.”

Plant Based Canada links:

• http://www.plantbasedcanada.org
• @plantbasedcanadaorg
• https://www.linkedin.com/company/plant-based-canada-org/

Dr Kassam's book:

• https://a.co/d/02oV3QTr

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

Grocery prices are up, budgets are tight, and consumers are more health-conscious than ever. So where does that leave us when it comes to organic produce, pesticide residues, and the popular “Dirty Dozen” list from the Environmental Working Group?

In this episode of Nutrition for Noobs, Michelle and Kevin dig into the pros, cons, and context behind the Dirty Dozen and Clean 15 lists. Are strawberries really a toxic nightmare? Should you only buy organic? And what’s the real risk when it comes to pesticide residues in Canada and the U.S.?

Michelle breaks down:

• What the Dirty Dozen and Clean 15 actually measure
• Why affordability is shaping 2026 food trends
• What critics (and universities like McGill University) say about how the data is interpreted
• How much produce you’d actually have to eat to be at risk (spoiler: it’s a LOT)
• Practical, evidence-based ways to wash produce properly
• Whether frozen fruit might be just as good, or better, than fresh
• Why avoiding fruits and vegetables out of fear may be the bigger health risk

The big takeaway? Don’t let perfectionism (or scary headlines) stop you from eating your greens. Buy the best quality you can afford, wash your produce, consider growing your own if you can, and above all, practice food joy.

Because at the end of the day, eating real food consistently matters more than obsessing over trace residues.

EWG links:

• https://www.ewg.org/foodnews/dirty-dozen.php
• https://www.ewg.org/foodnews/clean-fifteen.php

Tower garden:

• https://ca.towergarden.com/#michelleplants

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutritionfornoobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Kevin and Michelle are feeling punchy after a long, dreary winter, and it shows. What starts as cold remedies (ginger, garlic, lemon, honey, and a serious kick of cayenne) turns into a fiery, flavour-packed conversation about one of Kevin’s favourite appetizers: Bang Bang Cauliflower.

In this episode, Kevin walks through his easy, three-step recipe for crispy, spicy cauliflower bites made with maple syrup, sambal oelek, and panko, perfect for the air fryer or oven. Michelle shares her own buffalo cauliflower variation using chickpea flour and a powerhouse spice blend inspired by Dr. Greger’s approach to plant-based nutrition.

But this isn’t just about flavour. The duo dives into the science behind cruciferous (yes, Kevin’s favourite word) vegetables. From sulforaphane and sulfur-rich compounds to cancer risk reduction, cardiometabolic protection, and hormone support, they break down why cauliflower, broccoli, kale, and other brassicas deserve a regular spot on your plate, even if you think you “hate” them.

You’ll also hear:

• Air fryer vs. oven experiments
• How to sneak more veggies into kids’ diets (cauliflower sheep included)
• Why lightly steaming may maximize health benefits
• A listener-submitted dad joke (and a few truly questionable ones)

Spicy food, nutrition science, vegetable art, and way too much enthusiasm for the word “cruciferous.” Just another day at Nutrition for Noobs.

Eat your greens. Make them cruciferous. Maybe add some pistachio.

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Recipes:

Bang Bang Cauliflower

Sauce: 1/2 cup mayo, 1/4 cup sambal oelek or sriracha, 2 tbsp maple syrup

Cauliflower: 1 head, chopped into florets

Batter: 3/4 cup flour, 1 tbsp sambal oelek, 1/2 cup cornstarch, 3/4 cup milk (of your choice), 2 tsp lemon juice or apple cider vinegar, 1/2 tsp each salt & pepper, 1 tsp each onion & garlic powders

Coating: 1 cup panko breadcrumbs

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Dr Gregor's spice mix (for Buffalo Cauliflower bites): 2 tbsps nutritional yeast, 1 tbsp onion powder, 1 tbsp dried parsley, 1 tbsp dried basil, 2 tsps dried thyme, 2 tsps garlic powder, 2 tsps dry mustard (mustard powder), 2 tsps paprika, 1/2 tsp ground turmeric, 1/2 tsp celery seeds

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Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.