A healthy diet including plenty of fibre has been proven to reduce the risk of developing gut cancers. We have sourced a selection of healthy recipes to share with you as examples.

LoveYerGuts savoury recipes

  • BRUSSEL SPROUT, APPLE AND SESAME ASIAN SLAW

    Brussel sprout salad

    Slaw
    350 g Brussels sprouts
    1 Green apple, large
    ⅓ cup Roasted cashew nuts, roughly chopped
    1 Tbsp Toasted sesame seeds
    1 Red chilli, finely chopped, optional

    Dressing
    2½ tsp Sesame oil
    2½ Tbsp Soy sauce
    4 Tbsp Lime juice
    1 Tbsp Extra virgin olive oil

    Directions
    1. Slice the stems off the brussels sprouts and finely shred/slice them with a sharp knife. Thinly slice the apple and cut into thin matchsticks.
    2. Mix all dressing ingredients together and toss with the shredded brussels sprouts, apple, cashew nuts, toasted sesame seeds and chilli (if using), just before serving.

    Serves 4 as a side dish. Credit to Nadia Lim for the recipe.

  • CAULIFLOWER AND CHICKPEA CURRY

    Cauliflower curry

    1 tablespoon olive oil
    1 onion finely chopped
    2 garlic cloves minced
    1 tablespoon fresh ginger peeled/finely grated
    3 tablespoons fresh coriander chopped (plus more for garnish)
    1 small head of cauliflower cut into florets
    3 cup chopped potatoes or kumara
    2 tablespoons red curry paste
    1 tablespoon curry powder
    2 teaspoon turmeric
    1 ½ teaspoon coriander
    1 ½ teaspoon cumin
    1 can chopped tomatoes
    1 can chickpeas drained and rinsed
    1 can coconut milk full fat or light
    Lime slices for serving

    Instructions
    Heat the oil in a large, heavy pot. Add the onions and cook until they're soft and translucent, about 5 minutes. Add the garlic, ginger, and fresh coriander; and saute until fragrant, about 1 minute.
    Add the cauliflower and potatoes along with the red curry paste, curry, turmeric, coriander and cumin. Season with salt and pepper and saute for 5 more minutes until the vegetables are well coated with the curry paste and dish becomes very fragrant.
    Next, add the canned tomatoes with their juices, chickpeas and coconut milk in addition to 2 cups of water.
    Bring to a boil, then turn the heat to low. Simmer for 20 minutes, stirring occasionally, until the cauliflower and potatoes are tender.
    Serve with rice (brown rice for an extra fibre hit) and garnish with coriander and lime slices, if desired. Enjoy!
    Curry will keep in the fridge for up to 5 days or can be frozen.

  • CHICKEN MEATBALLS WITH GINGER BROTH

    chicken meatballs

    Ingredients:
    400g minced chicken
    2 garlic cloves, finely chopped
    2cm root ginger, peeled and finely grated, plus 4 thin slices
    1 tbsp soy sauce
    4 spring onions, trimmed and finely chopped
    1.2 litres chicken stock
    1 red chilli, deseeded and finely chopped (optional)
    2 tbsp olive oil
    2 heads of bok choy, leaves separated and halved lengthways
    juice of 1 lime

    Method

    1. Mix together the minced chicken, garlic and grated ginger, soy sauce and half the spring onions.
    2. Take dessert spoon amounts of the mixture, shape into balls and place on a plate. If you have time, cover the chicken balls with cling film and chill them in the fridge for half an hour before cooking. This makes them easier to handle.
    3. Heat the oil in a wok or medium sized saucepan and cook the chicken balls in two batches, turning them over to make sure they are lightly browned all over. Transfer the chicken balls to a plate using a slotted spoon. There is no need to wash the pan at this point as the residue from cooking the chicken will add flavour to the dish.
    4. Add the stock to the wok/saucepan pan and bring to a simmer. Add the browned chicken balls and ginger slices and cook for three minutes.
    5. Add the bok choy, remaining spring onions and chilli (if using) and cook for another five minutes. The meatballs should be cooked through and the bok choy tender.
    6. Add the lime juice a little at a time, tasting as you go. Season to taste. Serve with steamed rice or noodles.
    The recipe serves 4. Enjoy! Credit to Simon Gault for the recipe.

  • SLOW COOKER VEGETARIAN CHILLI MAC & CHEESE

    veggie mac cheese

    Ingredients
    1 onion, medium chopped
    1 red capsicum chopped
    1 can pinto beans rinsed and drained
    1 can kidney beans rinsed and drained
    2 cans crushed tomatoes
    1 ½ tablespoons chilli powder
    2 teaspoons cumin
    ½ teaspoon salt
    black pepper to taste
    2 cups vegetable stock
    250 grams macaroni pasta uncooked
    1 ½ cups tasty cheese
    chopped spring onions for serving

    Instructions
    Place all ingredients except for pasta, cheese, and spring onions in slow cooker. Stir to combine. Cover and cook on high heat for 4 hours or low heat for 6-8 hours.
    Stir in pasta and continue cooking on high for 15-20 minutes, until pasta is cooked through. Stir in 1 cup of the cheese.
    Serve topped with remaining cheese and spring onions.
    Recipe serves 6.

  • VEGGIE FRITTERS WITH YOGHURT AND SWEET CHILLI SAUCE

    Veggie fritters

    Ingredients for the fritters:
    2 eggs, beaten
    1/2 cup self raising flour
    1/4 cup milk
    Approx 2 cups of cooked veggies (any leftover veggies will do – chop them small)
    1/4 red onion, finely diced (optional)
    1/2 cup grated cheese
    Salt/pepper
    Any additional flavourings eg. Spices or chopped herbs. (optional)

    Ingredients for the sauce:
    2 to 3 tablespoons of plain yoghurt mixed with 1 to 2 tablespoons of sweet chilli sauce (to taste)
    Method:
    1. Whisk together the eggs, flour and milk ensuring there are no lumps
    2. Fold through the remaining fritter ingredients
    3. Put a frying pan on medium heat and add a tablespoon of oil
    4. Add dollops of the fritter mix to the pan and cook until the fritter begins to set
    5. Flip the fritters and cook for a further couple of minutes on the other side
    6. Serve with sauce on the side
    Recipe makes approx. 8 fritters which can be served hot or chilled in the fridge for another day.

LoveYerGuts sweet treat recipes

  • HIGH FIBRE APPLE AND CRANBERRY MUFFINS

    Fruit muffins

    Ingredients
    1 cup wholemeal flour
    1 tsp baking powder
    2 tsp cinnamon
    A good pinch of salt
    1 1/2 cups bran flakes (wheat bran)
    1/2 cup cranberries (raisins or chopped dates also work well)
    1/4 cup golden or maple syrup
    1/4 cup oil
    2 medium-sized bananas, mashed (the riper the better)
    1 tsp vanilla
    2 eggs
    3/4 cup plain yoghurt
    1 tsp baking soda
    1 cup stewed apple (or grated would work as well) or swap out for another fruit ie feijoa
    Method:
    1. Pre-heat oven to 200 degrees on bake. Line a muffin tin with paper cases or grease them well with butter/spray oil.
    2. Sift flour and baking powder into a medium-sized bowl. Stir in the salt, cinnamon, bran and cranberries.
    3. In another bowl, whisk together the golden syrup, oil, bananas, vanilla, egg, yoghurt and soda until smooth. Add the apple or whatever fruit you like.
    4. Add the wet mixture to the dry and fold together with a wooden spoon until just combined. Don’t overmix or you will get little rocks instead of fluffy muffins.
    5. Spoon tablespoons of the mixture into paper cases. Place in the oven for 20-25 minutes until the tops are golden and they spring back when lightly pressed. Allow to cool on a rack.

  • LOW CARB CARROT CAKE

    Carrot cake

    5 eggs - medium
    200 g butter melted
    3 tbsp Natvia (stevia) or more, to your taste
    2 tsp vanilla
    300 g carrots grated/shredded
    50 g walnuts chopped, optional
    50 g shredded/desiccated unsweetened coconut
    150 g almond meal/flour
    1 tsp ground cinnamon
    1-2 tsp mixed spice
    1 tsp ginger (optional)
    2 tsp baking powder

    For the Cream Cheese Frosting:
    200 g cream cheese
    1-2 tbsp granulated sweetener of choice
    Zest of a lemon (optional)

    Method:

    Low Carb Carrot Cake
    1. Beat eggs, melted butter, sweetener, and vanilla together.
    2. Add grated carrot, walnuts, and coconut then mix almond meal/flour, spices and baking powder.
    3. Pour into a greased and lined tin. Bake at 180C/350F for 40-50 minutes or until a fork pushed in, comes out clean.

    Cream Cheese Frosting
    1. Warm the cream cheese in the microwave for 20 seconds to soften it.
    2. Stir in 1-2 tbs sweetener of choice.
    3. You could also add some lemon zest to give it more flavour. This would add a small number of carbs.
    4. Cover with cream cheese frosting.

    Store in an airtight container in the fridge. Enjoy! Credit to Ditch the Carbs for the recipe.

  • COCONUT FLOUR PEANUT BUTTER & CHOC CHIP COOKIES

    Ingredients:
    1/2 cup peanut butter
    2 eggs at room temperature
    1/4 cup Natvia/stevia (if you don’t have Natvia, you can use brown sugar)
    1 teaspoon vanilla extract
    4 tablespoons coconut flour
    1/4 cup of chocolate chips
    Method:
    1. Preheat oven to 180degC and line a baking tray with baking paper.
    2. In a bowl, beat eggs with Natvia and the vanilla extract. Make sure your eggs are at room temperature.
    3. Put peanut butter in a separate bowl. If it is a firm peanut butter, we suggest you blend with a tablespoon of olive oil to moisten to give a loser texture.
    4. Pour the beaten egg mixture into the peanut butter and whisk vigorously to combine into a smooth batter.
    5. Stir through the chocolate chips
    6. Add the coconut flour and combine. The resulting dough will be sticky and heavy but this is what you want.
    7. Form 8 to 10 cookie balls and place on the baking tray. We suggest you use a couple of spoons to do this or grease your hands to avoid a sticky situation!
    8. Make sure there is 3 cm between cookie balls on the tray. Grease a fork and press down on the cookie balls to flatten.
    9. Bake for 12 to 14 minutes or until they are golden around the edges.
    10. Cool for 10 minutes on the baking tray before transferring to a cooling rack.
    11. Ideally, leave the cookies to rest for 3 hours to develop a hard, chewy texture but it may be difficult waiting that long to taste test!
    Storage: Up to 4 days in an airtight container or suitable for freezing.

  • HOT CROSS BUN FRENCH TOAST WITH CARAMELIZED BANANAS & FIGS

    hot cross bun french toast

    Ingredients (to make 2 serves)
    2 free-range eggs
    1 teaspoon vanilla extract
    1 tablespoon milk
    Pinch cinnamon, plus extra to dust the final dish with
    2 hot cross buns (preferably a day or two old)
    1 banana sliced
    4 figs gently torn in half
    1 handful almonds to garnish
    2 tablespoons plain yoghurt to serve
    1 glug of olive oil

    Method:
    1. Heat a frying pan to medium- high heat, add the olive oil and bring to a light sizzle.
    2. Meanwhile, in a small bowl, beat the eggs and milk together, adding a pinch of cinnamon and the vanilla extract.
    3. Cut the hot cross buns in half and dip both sides of the halves in the egg mixture.
    4. Add the egg dipped hot cross buns to the heated frying pan and cook for 2-5 minutes, turning half way through, until golden brown and toasty.
    5. Add the sliced banana to the frying pan and caramelise.
    Serve the French toast hot cross buns & caramalised banana with the figs, almonds and plain yoghurt. Dust with cinnamon.
    Enjoy!

  • LOVEYERGUTS LEMON DRIZZLE CAKE

    slice of lemon drizzle cake

    Ingredients:
    5 eggs at room temperature
    3/4 cup Natvia (stevia)
    1/2 cup of melted butter (substitute with melted coconut oil for dairy free)
    2 cups almond flour or almond meal
    1/4 cup coconut flour
    1 tablespoon of baking powder
    1/4 cup lemon juice
    1/2 tablespoon lemon zest

    Lemon glazing:
    1 cup powdered stevia or icing sugar whisked together with 2 tablespoons lemon juice

    Method:
    1. Preheat oven to 180degC and line a loaf tin (23cm x 13cm/9in x 5in) with baking paper
    2. Whisk together eggs, Natvia, melted butter and lemon juice in a medium bowl and set aside.
    3. In a separate large bowl, add the almond flour, coconut flour, baking powder and lemon zest and stir to combine.
    4. Pour the liquid ingredients onto the dry ingredients and stir to combine. Stir for around 2 minutes to make sure the coconut flour fibre absorbs the moisture.
    5. Transfer the cake mix to your lined loaf tin and smooth the surface
    6. Place the loaf tin in the centre of your oven and bake for 15 minutes at 180degC fan bake before turning the oven down to 160degC fan bake and loosely cover the tin with a sheet of foil which will prevent the cake browning too much before it’s cooked through. Keep baking the cake for a further 45 minutes or until a toothpick inserted in the middle comes out clean.
    7. Leave the cake to cool for 10 minutes before turning out on a cooling rack.
    8. Drizzle the lemon glazing over the cake when it has cooled to room temperature
    To serve, slice the cake and enjoy by itself or with a dollop of Greek yoghurt. This cake will keep for up to 4 days in an airtight container.

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