Load in lots of cabbage in your coleslaw wraps. The cabbage family (called ‘crucifers’) is a nutrition
Goodness: : Mushrooms are classified as vegetables in the food world, but they are not technically plants. They belong to the fungi kingdom. Mushrooms are high in antioxidants, which help get rid of free radicals, a type of chemical that can harm a person’s body cells, potentially leading to cancer. They are also high in selenium a mineral that is not present in most other fruits and vegetables. Selenium plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium helps prevent inflammation
CANutrition Tip: Lean pork is nutrient-rich meat. Pork cuts are now up to 16% leaner than they were 20 years ago. Pork is very high in protein, It also packs in lots of potassium, riboflavin and zinc, and is an excellent source of vitamin B6, thiamin, phosphorus and niacin. Pork is naturally low in sodium, too. This recipe combines lean pork with lots of colourful and crunchy vegetables.
600g pork fillet, finely sliced
1/2 cup of oyster sauce
2 pinches Chinese five spice powder
1 large brown onion finely chopped
4 cloves garlic, crushed
150g fresh ginger
CANutrition Tip: While ultra-processed and cured meat should be of a cancer preventative menu, sourcing an organic or gourmet quality sausages can still allow you the occasional indulgence of good old bangers and mash. Serve with sweet potato, broccoli and kale chips you can enjoy this hearty and wholesome version.
1 medium sweet potato, peeled, coarsely chopped
30g olive oil margarine
1/3 cup low-fat milk
2 tablespoons olive oil
8 organic or gourmet beef sausages (try the Cleavers brand)
2 teaspoons thyme leaves
Steamed beans or broccoli to serve.
1/3 kale, coarsely chopped
Chopped flat-leaf parsley, to serve
CANutrition Tip: Don’t just use LSA (linseeds, sunflower seeds and almonds) on your muesli, dip plain meats and chicken pieces into a bowl of LSA seeds, then roast it in the oven for an extra serve of fibre, protein and healthy omega-3 fats.
2 tbsp linseeds
2 tbsp sunflower seeds
2 tbsp almonds, finely chopped
2 tbsp pumpkin seeds (pepitas)
1 tbsp sesame seeds
4 x 130g chicken breast fillets
2 tbsp wholemeal plain flour
1 egg, lightly beaten
500g silverbeet stalks removed, roughly chopped
400g canned or peeled fresh baby beetroots, cut into wedges
100g feta cheese
2 cups of quinoa