Last week we highlighted a few of the World Cancer Research Fund’s recommendations for reducing cancer risk; including recommendations to maintain a healthy weight and increasing your fruit and vegetable intake.

This week we wanted to provide you with some delicious gut friendly recipes that are low calorie and help you towards your 5 a day!


Breakfast Kippers with Mushrooms (235 calories)

Ingredients for 1 serving:

1 kipper fillet (approx. 100g)

6 Mushrooms (sliced)

A sprinkle of freshly chopped chives


Grill the kipper for 5 minutes. Turn the kipper over and cover with sliced mushrooms, grill for another 5 minutes. Serve grilled kipper and mushrooms with a sprinkle of freshly chopped chives.


Lunchtime carrot & houmous wraps (335 calories per wrap):

Ingredients for 4 servings:

1 tub of houmous (200g)

4 wraps (seeded or wholemeal)

4 carrots (peeled and grated)

1 small handful of rocket


Spread the houmous between wraps. Scatter the grated carrot on top of the houmous and sprinkle the rocket between the four wraps. Roll each warp and enjoy! You could always pack these delicious wraps in your lunchbox.


Warming winter dinner for 4 people (220 calories per serving)


400g beef chopped (fat removed)

4 carrots (peeled and halved)

½ butternut squash (peeled, de-seeded and roughly chopped)

3 Jerusalem artichokes (peeled and halved)

2 parsnips (peeled and quartered)

1 onion (diced)

285ml vegetable stock

250ml red wine

2 tbsps tomato puree

2 tsps plain flour

1 tsp olive oil

1 bay leaf

Handful of fresh sage leaves

Zest of 1 lemon (finely grated)

Rosemary leaves (enough to sprinkle)


Preheat oven to 170oC . Put oil in a casserole pan, add the onion and sage and fry for 3 minutes. Dust meat with the flour and add to the pan with the vegetables, tomato puree, bay leaf, wine and stock. Stir gently and season with pepper. Bring to the boil, cover with a lid and cook in the oven until the meat is tender and falls apart easily (roughly 3 hours). Garnish with the lemon zest and the rosemary leaves. Serve up and enjoy!


These are just some ideas for meals throughout the day, please comment and tell us your gut friendly dishes and snacks – we would love to hear them!


Artichokes Carrot and Hummus Kippers Parsnips