Eat To Beat… Cancer, Diabetes & Heart Disease

These healthy and nutrient-rich recipes may help protect against many diet-related diseases.

 

Cancer

Processed meats (bacon, salami, ham) raise risk of digestive cancers, but lean red meat (70g a day) is a good source of protein and minerals. Vary protein to include fish, eggs, beans, tofu and other soy foods. Avoid trans fats, sugar and processed carbohydrate (white bread, cakes, biscuits, sugary refined cereals, confectionery). But when undergoing cancer therapies that affect appetite or lead to weight loss, it’s important to eat whatever you can.

BREAKFAST

*EggAnd TomatoWrap

Ingredients (Serves 1)

1 seeded or whole grain wrap

1 boiled egg

1 stick celery

1tsp soft white cheese

1 tomato

1 Chop the boiled egg and mix with the celery. Bind with the cheese.

2 Spread along the length of wrap, just off centre. Spread the chopped tomato alongside. Season and wrap.

LUNCH

Chicken & Avocado Fajitas

Ingredients (Serve 4)

400g skinless chicken

1tsp dukka spice mix

2 onions

2 garlic cloves

150g natural yogurt

2 red peppers

1tbsp rapeseed oil

2 avocados

2 limes

2tbsp chopped fresh

parsley

4 tortilla

1 Cut the chicken into strips or chunks. Dice the onion and garlic and mix into the yogurt with the spice. Marinate the chicken in the fridge for 1hr.

2 Halve the peppers, deseed and grill, skin side up, or hold over a gas flame until the skin is blistered. When cooled peel off the skin and slice.

3 Griddle the marinated chicken over a hot heat for about 10min or until cooked.

4 Peel and stone the avocados and chop roughly into a bowl with the juice of one lime. Season and stir in the parsley.