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June is Bowel Cancer Awareness Month, which is an incredibly important initiative because bowel cancer is Australia’s second deadliest cancer.

The risk of bowel cancer increases with age but doesn’t discriminate – affecting men, women, the young and old.

The comforting news is, there are a range of modifiable risk factors, which we can all implement into our daily lives including:

  • Reducing alcohol intake
  • Maintaining a healthy body weight
  • Engaging in regular physical activity
  • Limiting red and processed meat consumption
  • Quit smoking
  • Consuming adequate fibre and wholegrains

As a nutritionist, I am very passionate about the last one – consuming adequate fibre! Fibre is not only helpful in this case but fibre generally is crucial for overall health and wellbeing.

In today’s society was have a heavy reliance on convenience food and eating out, which can often be devoid of fibre. This means, when you get the chance to prepare your own food, make it count!

If you struggle to consume much fibre day to day, a great place to start is trying to consume a fibre rich breakfast.

Here I am sharing some easy winter friendly breakfast ideas to get you started.

Blueberry, Chia and Banana Breakfast Bars

 Serves 6-8
Pre: 15min
Cook: 20min

Ingredients
150mL EVOO
¼ cup honey or maple syrup
1 large ripe banana, mashed
1 punnet blueberries or 125g frozen
100g almond or hazelnut meal
1 tbsp. chia seeds
¼ cup walnuts, roughly chopped
350g whole rolled oats
1 tsp. cinnamon, ground
1 tsp baking powder

Method

Preheat oven to 180C.

Line a baking tray with baking paper.

In a small saucepan, add the honey and melt on low. Add the olive oil and mix well.

In a large bowl, add the banana, almond/hazelnut meal, rolled oats, chia seeds, cinnamon, baking paper and mix well, pour the honey/oil mixture through and combine well. Stir in the walnuts and blueberries, until well combined.

Pour/spread the mixture into the prepared baking tray and bake in the oven for approx. 20min or until slightly golden.

Let cool in the tray before cutting into slices.

Store in an air-tight container.

 

Savoury Oat Pancakes

Serves 2-4
Pre: 10min
Cook: 10min

Ingredients
50g whole rolled oats
100g cottage or ricotta cheese
2 eggs, beaten
½ cup mashed pumpkin
Pinch salt
EVOO for cooking

Toppings
Boiled eggs
Mashed avocado
Chilli flakes
Sauerkraut
Smoked salmon

Method

Add all ingredients to a food processor and blend until well combined.

Heat oil in a frying pan and place spoonful’s of pancake mixture into the pan, cook for 2-3 min each side.

Repeat with remaining mixture.

Top with your favourite toppings such as mashed avocado and boiled eggs.

 

Cannellini Bean and Tomato Baked Eggs

Serves: 2
Pre: 10min
Cook: 15-20min

Ingredients
1 tbsp. EVOO
1 small red onion, finely chopped
1 garlic clove, crushed
2 tbsp. fresh basil or parsley, chopped
Pinch, smoked paprika, optional
½ punnet grape tomato, halved
½ x 400g tin cannellini beans, drained and rinsed
2-4 eggs
2 tbsp. feta or goat cheese, crumbled, optional

Method

Preheat oven to 180C.

In a medium sized frying pan heat the olive oil and cook the onion and garlic, until lightly coloured.

Add the tomatoes, paprika and basil. Cook for 5-10 minutes on a low heat until tomatoes soften.

Add the beans and season with salt and pepper.

Spoon the mixture into 2 lightly greased ramekins.

Make a well in the middle of the mixture using the back of a spoon, break 1-2 eggs into the well.

Place the ramekins in the oven for 10-15min until egg is cooked to your liking. 5 minutes before taking out of the oven, sprinkle with cheese and return for the remaining time.

 

Scrambled Eggs with Mexican beans and feta tomato salsa

Serves 2
Pre: 10min
Cook: 5min

Ingredients
4 eggs
2 tbsp. milk or water
½ small red onion, chopped finely
½ tsp. smoked paprika
1 clove garlic, crushed
½ x 400g tin mixed , red kidney or black beans, drained and rinsed
30g packet baby spinach leaves
salt and pepper

Feta Tomato Salsa
½ punnet grape/cherry tomatoes, cut into quarters
2 tbsp. finely chopped coriander (or parsley)
pinch chill flakes, optional
2 tbsp. crumbled feta or goats cheese

 To serve
Wholegrain/seeded toast – optional

Method

To make the salsa, combine all ingredients, mix well and set aside in the fridge.

Whisk together the eggs and milk, season with salt and pepper, set aside.

Heat olive oil a medium frying pan, add onion and cook for 3-4 minutes, add paprika and onion and cook for 1 minute. Add the beans to the pan and combine well.

Add the spinach and stir until wilted before adding the egg mixture and gently scramble until cooked to your liking.

Take off the heat, serve on top of toast or as is and topped with the feta tomato salsa.

 

Grated Apple Porridge

Serves 1
Pre: 5min
Cook: 5min

Ingredients
1 small apple, grated
¼ cup whole rolled oats
½ cup milk (or water)
1 tbsp. oat bran
Pinch cinnamon, ground

Toppings
1 tbsp LSA (seed mix) or chia/hemp seeds
natural yoghurt to serve
optional honey or berries

 Method

Combine oats, oat bran, cinnamon, grated apple and water or milk in a small saucepan over medium heat, continuously stir until oats are soft, adding extra water/milk if needed.

Take off the heat and spoon, top LSA and yoghurt

Drizzle with honey or berries if preferred.