These delicious anti-angiogenic recipes tap ingredients shown to offset cancers and obesity in numerous studies.
When it comes to preventing disease and supporting lean body mass, one of the most exciting, science-backed strategies gaining momentum these days is called anti-angiogenesis—the natural inhibition of blood vessel growth that feeds fat cells and tumors.
Studies show that eating particular foods can actually help cut off the blood supply that allows unwanted tissue—like stubborn fat and certain cancers—to thrive.
Researchers like Dr. William Li—author of Eat to Beat Disease—have found that certain plant compounds and nutrients help regulate angiogenesis and offset diseases like obesity, cancer, and diabetic retinopathy.
The best part is you don’t need complicated ingredients or restrictive diets to tap the benefits of these foods—you just have to eat them consistently. Dr. Michael Greger notes that “For cancer prevention, researchers suggest the ‘“constant consumption”’ of anti-angiogenic foods.”
In this post we’ll cover 20 gluten-free, plant-based recipes that contain anti-angiogenic ingredients—from lasagnas, smoothies, and lettuce wraps to nourishing soups and salads.
Anti-Angiogenic Recipes
Here are 20 delicious anti-angiogenic recipes that help fight cancers and obesity:
Plant-Based Lasagna
A vegan lasagna can be a powerful anti-angiogenic recipe when it’s built around ingredients known to inhibit abnormal blood vessel growth. Instead of meat and dairy, this version features tomatoes, garlic, onions, bell peppers, and herbs like oregano and basil—all rich in anti-angiogenic compounds such as lycopene, quercetin, allicin, and rosmarinic acid.
Tomatoes, especially when cooked, provide concentrated lycopene, a carotenoid with proven anti-cancer and anti-fat benefits. Garlic and onions deliver sulfur compounds that reduce inflammation and disrupt angiogenesis, while chili peppers add capsaicin and vitamin C.
Tofu ricotta brings in genistein, an isoflavone shown to block tumor blood supply, and a buckwheat crust reduces angiogenic signaling. Altogether, each layer supports your body’s defense system while delivering mouthwateringly delicious food.
Loaded Veggie Salad
Organic salads are among the most powerful anti-angiogenic meals. Packed with colorful veggies—think the whole damn garden—they’re stacked to the tops. Leafy greens like spinach and arugula contain compounds that block abnormal blood vessel growth, while cruciferous veggies like broccoli and cabbage rock sulforaphane.
Toss in some walnuts, flaxseeds, or chia for omega-3s and lignans, which fight tumor development. Finally, a dressing made with olive oil, lemon, herbs, and apple cider vinegar brings even more anti-inflammatory benefits.
Chocolate Protein Smoothie
An indulgent yet nourishing chocolate protein shake makes the anti-angiogenic list thanks to cacao—a high ranking top 10 anti-angiogenic food that fights abnormal blood vessel growth. Packed with flavanols, it boosts circulation, cellular health, and helps offset disease.
Spicy Tempeh & Veggie Stack
Grilled or pan-seared tempeh slabs layered with veggies, avocado, and a chili-lime vinaigrette is a delectable way to stack anti-angiogenic ingredients. Tempeh is rich in fermented genistein, and chili peppers offer capsaicin, both studied for their ability to restrict abnormal blood vessel growth. It’s also fairly easy to make by simply grilling the tempeh and adding veggies, avocado, and sauce.
Vegan ‘Egg’ Tofu Salad Sandwich
Tofu “egg” salad sandwiches are a satisfying, anti-angiogenic food. The soy provides not only texture and protein, but also genistein, an isoflavone shown to inhibit angiogenesis and tumor growth. Green onions and celery add crunch and quercetin, while dill, paprika, mustard, and black pepper contribute a mix of anti-inflammatory, antioxidant-rich compounds.
A dash of curry or turmeric boosts curcumin content—one of the most well-researched natural compounds for fighting cancer by cutting off blood supply to tumors.
Miso Soup
This delicious healing soup is literally packed with anti-angiogenic ingredients, from miso, tofu, turmeric, and ginger to iodine and the polyphenols in seaweed.
Veggie Wraps
Organic stacked veggie and lettuce wraps are powerfully anti-angiogenic due to their colorful array of gut-healthy plants. Loaded with veggies, microgreens, fresh herbs, and a delectable sauce.
Green Smoothie
Green smoothies with turmeric and ginger provide a refreshing, nutrient-dense drink packed with anti-angiogenic ingredients. Leafy greens and green powder provide chlorophyll and polyphenols that support vascular health, while ginger and garlic deliver bioactive compounds known to inhibit angiogenesis.
Kimchi Buddha Bowl
Buddha bowls made with raw kimchi boast a wide array of anti-angiogenic ingredients. The cabbage rocks glucosinolates, which convert to sulforaphane, and garlic and ginger are renowned for their benefits.
Vegetable Soup
Homemade vegetable soup is a nutrient-dense, anti-angiogenic powerhouse designed to warm the body while supporting cellular defense against cancer and obesity. Loaded with cruciferous veggies like Brussels sprouts, bok choy, and arugula, this particular recipe delivers sulforaphane in spades. Tomatoes, carrots, celery, peas, and potatoes contribute a rainbow of antioxidants, while the garlic and onions rock allicin—a potent anti-cancer compound.
The blend of thyme, oregano, rosemary, and bay leaves adds powerful anti-inflammatory and anti-angiogenic properties, and nutritional yeast and Bragg Liquid Aminos add umami depth and immune-boosting nutrients. Topped with fresh garlic croutons—homemade—it’s a win.
Vegetable Soup with Brussels Sprouts
Garlic Mushroom Melt
Sautéed cremini or Portobello mushrooms with garlic and thyme, layered on a baked sweet potato slice or gluten-free flatbread, topped with a drizzle of cashew cream and chives, is an anti-angiogenic feast for your senses. Mushrooms provide beta-glucans, and garlic and chives deliver allicin, with both offering anti-tumor, anti-angiogenic effects.
Vegan Pizza
Vegan pizza is a deliciously satisfying anti-angiogenic meal. The tomato trifecta (sun-dried, crushed, and sauce) is rich in lycopene, a powerful antioxidant shown to inhibit the formation of tumor-feeding blood vessels. Garlic, onions, and peppers add flavonoids and sulfur compounds that boost the immune system and reduce inflammation.
Italian herbs, basil, balsamic vinegar, and red pepper flakes bring metabolism-boosting, anti-angiogenesis properties. Finish with arugula, and perhaps some pesto, for even more.
Creamy Broccoli Soup
A rich and creamy vegan broccoli soup is a comforting bowl of anti-angiogenic goodness, packed with plant-based ingredients that help combat cancer and obesity at the root. Broccoli, the star of the dish, is a cruciferous vegetable rich in sulforaphane, and other ingredients like garlic, onions, and mixed leafy greens only amplify its effects.
Wild Blueberry Smoothie
This wild blueberry protein smoothie is a deliciously creamy treat with powerful anti-angiogenic benefits. Blueberries are one of the most potent sources of anthocyanins—antioxidants shown in studies to inhibit angiogenesis and protect against cancer and metabolic diseases. Paired with plant milk and vegan ice cream or frozen yogurt, this smoothie delivers a rich, dairy-free base while supporting anti-inflammatory, gut-friendly functions.
A scoop of protein powder helps stabilize blood sugar and supports muscle repair, while stevia offers sweetness without spiking insulin levels. Cold, refreshing, and backed by science, this smoothie is dope.
Vegan Blueberry Protein Smoothie
Organic Apple Pie
This delicious vegan apple pie recipe transforms a classic dessert into a subtly spiced, anti-angiogenic treat. Organic apples—especially unpeeled—are rich in quercetin and polyphenols, which have been shown to block the formation of new blood vessels that feed tumors. The warming blend of cinnamon, nutmeg, pumpkin pie spice, and added ginger offers a powerful anti-inflammatory and anti-angiogenic effect, while a dash of curry powder can introduce curcumin for even deeper benefits.
Sweetened with date sugar, raisins, and stevia, this pie keeps blood sugar more balanced than conventional versions, while walnuts add a satisfying crunch along with omega-3s and ellagic acid—both known angiogenesis inhibitors.
Plant-Based Calzone
This delicious veggie calzone recipe creates a savory, hand-held pocket of anti-angiogenic ingredients. The buckwheat crust is high-fiber, while the marinara brings a concentrated dose of lycopene—a proven anti-angiogenic compound. The herbs and other spices offer metabolic, anti-inflammatory effects.
Overnight Oats
Overnight oats with blueberries are a simple, make-ahead meal packed with anti-angiogenic ingredients. Blueberries rock anthocyanins—compounds known to block blood vessel growth in tumors—and quinoa, oats, chia seeds, walnuts, and spice bring omega-3s, polyphenols, and more.
Vegan Black Bean Burger
This vegan black bean burger recipe is a hearty, power-packed meal loaded with anti-angiogenic ingredients. Black beans and wild rice provide fiber, plant protein, and resistant starch to support gut health. Oats, chia eggs, and multi-seed buns add additional fiber and omega-3s, which have been linked to reduced tumor blood vessel formation.
The veggie blend—onions, garlic, bell peppers, carrots, celery, parsley, and jalapeño—delivers a wide range of flavonoids, sulfur compounds, and antioxidants that help block angiogenesis.
Vegan Granola
Homemade granola is a crunchy, satisfying meal and snack packed with anti-angiogenic ingredients. The oats and buckwheat provide fiber, while the mixed nuts and seeds deliver omega-3s, lignans, and polyphenols shown to inhibit tumor blood vessel growth. Dried fruit and spices are also highly anti-angiogenic.
3-Bean Chili
This delicious plant-based chili is powered by one of the most potent anti-angiogenic categories of all: herbs and spices. Think chili, cumin, cayenne, paprika, garlic, onion, and more It also packs three different beans—black, pinto, and kidney—and tons of fiber, protein, and gut-healthy resistant starch. Not to mention, the tomatoes are also anti-angiogenesis.
Closing Thoughts
Eating for anti-angiogenesis isn’t about restriction—it’s about choosing powerful, plant-based foods that boost mitochondrial health. Click the link below for the top 20 anti-angiogenic foods (ingredients):
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