Nutritionist, Aveen Bannon has come up with three great recipes to help inspire some ideas in the kitchen.
Courtesy of
Keelings, these three simple recipes will have you cooking delicious and nutritious meals in no time. Nutrition is vitally in all stages of breast cancer, in prevention, during treatment and after.
RECIPES
Breakfast: Autumn Oatmeal
Serves 1, Preparation time: 3 minutes
Ingredients:
- 1/4 Cup of oats
- 1/2 Cup of low fat milk
- 1/4 Cup of natural yoghurt*
- 1/2 Teaspoon of vanilla extract
- 2 Teaspoon of almond flakes*
- 1 Tablespoon on of honey*
- 1/3 Cup of raspberries (cut each berry in half)*
- *Studies have shown cancer protection
Method:
- Get an old jam jar – Add the oats, milk, yoghurt, flaked almonds and honey
- Put lid on jar and share until well combined
- Remove lid, add raspberries and stir until mixed throughout
- Return lid to jar and refrigerate overnight
- Eat chilled
Lunch: Berry Pink Pancakes
Serves 3, preparation time: 5 minutes, cooking time: 3-4 mins per pancake
Ingredients:
- 250g Ricotta cheese*
- 125ml Semi Skimmed Milk
- 2 Eggs, separated into yolk and whites
- 50g Oats
- 50g Wholemeal Flour
- 1tsp Baking Powder
- 2tsp Nut Oil
- 1tsp Vanilla Essence
- 1 Punnet of Raspberries*
- 1 Punnet of Strawberries*
- 1 Large Tub Vanilla Yoghurt*
- *Studies have shown cancer protection
Method:
- Put the ricotta, milk, vanilla essence and egg yolks into a bowl and mix with a whisk
- Stir in the flour, oats and baking powder and whisk some more!
- Beat the egg whites until they become foamy and then fold them into the ricotta mixture
- Fold in the raspberries
- Heat the nut oil in a frying pan and place a spoonful of batter into the pan
- Cook the pancakes on one side until it begins to take shape and looks less runny
- Flip them over and cook for another little while
- Serve with strawberries and yoghurt
Dinner: Chicken and Strawberry Salad
Serves 4, Preparation time: 30-40 mins
Fresh Strawberry Dressing
Ingredients:
- 1/2 punnet of strawberries*
- 1 tbsp of apple cider vinegar*
- 1 tsp of black pepper*
- 1/2 tsp of honey*
- 2 tbsp of olive oil*
- *Studies have shown cancer protection
Main Meal
Ingredients:
- 225g of asparagus, cut into 2-inch pieces
- 225g of sugar snap peas*
- 225g of mange tout*
- 2 tbsp of lemon juice
- 2 tbsp of olive oil*
- 1/4 tsp of freshly ground pepper*
- 1/2 cup of chopped Scallions*
- Approximately 350g of boneless, skinless chicken breast (4 breasts)
- 3 tbsp of toasted sliced almonds*
- 4 strawberries to garnish*
- *Studies have shown cancer protection
Method:
- Dressing: place strawberries, oil, vinegar, pepper and honey in a blender and process until pureed
- Put a large pot of water on to boil for cooking vegetables
- Place asparagus, sugar snaps and mange tout in the boiling water to blanch for 2 minutes
- Drain, rinse with cold water and then blot try with paper towels
- Whisk lemon juice, olive oil and pepper in a small dish
- Rub the chicken breast with a little olive oil and black pepper. Grill until lightly browned and no longer pink in the centre (this takes just over 10 minutes)
- Cut the chicken into slices
- Divide the vegetable mixture among 4 plates. Arrange the chicken over the vegetables. Now spoon on the fresh strawberry dressing over each salad. Sprinkle with almonds and garnish each serving with a strawberry. Serve immediately
