Reducing your cancer risk starts with making healthy choices, of which includes maintaining a well-balanced diet. The right combination of foods, as well as other healthy lifestyle choices, can help make a difference. Fruits and vegetables contain many healthy nutrients for your body.

These wraps are perfect for providing cancer fighting nutrients because they contain fiber-rich chickpeas, fresh Boston lettuce and creamy avocado. Chickpeas contain saponins, which prevent cancer cells from multiplying and spreading throughout the body while avocados are full of anti-oxidants and phytochemicals as well as vitamins, minerals, fiber and monounsaturated healthy fats. Additionally, this recipe is vegetarian. Eating meatless meals a few times a week is one way to cut down on processed meat — another excellent way to lower your risk for cancer.

Makes 4 servings.

1 ripe medium avocado
1 15.5 oz can reduced sodium garbanzo beans
1 Tbsp fresh lemon juice
2 Tbsp fresh cilantro, finely chopped
2 Tbsp red onion, finely chopped
1 tsp cumin
1 celery stalk, finely chopped
Salt and pepper, to taste
4 Boston lettuce leaves
1 medium tomato, sliced
2 Tbsp feta cheese

Drain garbanzo beans and add to a medium-sized mixing bowl. Mash to a smoother consistency (more or less depending on how chunky you’d like it). Add the avocado and lemon juice and continue mashing until well mixed. Stir in cilantro, red onion, celery, cumin, salt and pepper. Top lettuce cups with sliced tomatoes (and any other toppings, e.g. cucumbers, bell pepper, jalapenos or sprouts). Divide chickpea mixture into 4-5 portions and spoon onto lettuce cups*. Top with a sprinkle of feta cheese.

Credit: American Institute for Cancer Research