Comforting

HOME COOKING MADE EASY

 Dear supporter,
Thank you for choosing World Cancer Research Fund’s cookbook,
Comforting Cuisine.
Did you know that the food we eat and our body weight are two important
risk factors for many common types of cancer?
We are the UK's leading charity on cancer prevention and with these
simple, healthy and delicious recipes, we want to help you eat healthily,
keep a healthy weight and reduce your cancer risk.
Our cookbooks and other health information resources can empower
people to make lifestyle choices that can prevent cancer, so that they
can live happy, healthy, cancer-free lives.
We hope you enjoy the recipes in this cookbook. Please share them with
your family and friends, and help spread our cancer prevention message
– together we can!
Yours faithfully,

Marilyn Gentry
Founder

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Contents
Colcannon Soup with Soda Bread 2

Cajun Salmon with Spicy Tomato Pasta 4

Sweet and Sour Chicken 6

Lemon-Spiced Chicken Casserole 8

Turkey Stir-Fry with Broccoli and Pak Choi 10

Bean Goulash with Mustard Mash 12

Chana Dal 14

Nutrition information: Our nutrition information is calculated by qualified

nutritionists and is based on readily available products that contain the lowest
possible amount of salt, fat and sugar. This information is to be used as a guide
and may vary depending on what products you use. Try to choose foods that
contain no added salt or sugar, and opt for low- or reduced-fat, salt and sugar
versions where possible. If you adjust the recipes using our top tips the nutrition
information will no longer be accurate.
 Colcannon Soup with Soda Bread
Ingredients (serves 4): Method:
Colcannon Soup: Colcannon Soup: Warm the oil in a large
saucepan over a medium heat. Cook the onion
1 tablespoon vegetable oil until it starts to soften. Then add the potatoes,
parsnip, smoked paprika and black pepper,
1 medium onion, finely sliced and cook for a further 2–3 minutes, stirring
2 medium potatoes, washed and continuously.
cut into 2cm cubes
Add the stock and bring to the boil. Then reduce
1 medium parsnip, peeled and the heat, cover and simmer for 20 minutes.
cut into 2cm cubes
Remove the pan from the heat and add the milk.
¼ teaspoon smoked paprika Roughly blend the soup. Add water if needed.
Add the cabbage and return to a medium heat
Freshly ground black pepper
for 3 minutes. Allow the soup to gently simmer
300ml reduced-salt vegetable but not boil.
stock
Soda Bread: Mix the milk and lemon juice, and
150ml skimmed milk leave to stand for 5 minutes to sour the milk.
300g savoy cabbage or kale,
Preheat the oven to 230°C/Fan 210°C.
finely shredded
Soda Bread (12 slices): Sift all the dry ingredients into a large bowl.
Then add the soured milk – a little at a time –
300ml semi-skimmed milk mixing continuously to make a firm dough.
1 tablespoon lemon juice
Turn the dough onto a lightly floured baking tray,
225g wholemeal self-raising flour and pat into a dome-shape. There is no need
to knead. Using the handle of a wooden spoon,
225g plain flour press a deep cross in to the top of the dough.
½ teaspoon salt
Place in the oven and bake for 15 minutes, then
1 teaspoon bicarbonate of soda reduce the temperature to 200°C/Fan 180°C and
1 teaspoon sugar cook for a further 30 minutes.

Calories Fat Salt 5 A DAY

Soup 160 3.9g 0.6g 1.5

Bread Calories

147
Fat

1.1g
Salt

0.6g
5 A DAY

0
(per 65g slice)
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Cajun Salmon with Spicy Tomato Pasta

Ingredients (serves 2): Method:

Cajun Salmon: Cajun Salmon: Dust the top of each salmon
fillet with the Cajun spice mix.
2 fresh salmon fillets, skinless
and boneless (about 120g per Place the salmon under a medium-high grill for
fillet) 4–5 minutes depending on the thickness of the
1–2 teaspoons dried Cajun fish. Turn the fish over and grill for 3–4 minutes,
spice mix or until the fish is cooked to taste.

Spicy Tomato Pasta: Spicy Tomato Pasta: Cook the pasta according
to the packet instructions.
100g dried wholemeal pasta
2 teaspoons olive oil While the pasta is cooking, add the oil to
a non-stick frying pan and gently cook the garlic
1 clove garlic, crushed and chilli flakes (optional) for 1 minute. Add the
¼–½ teaspoon chilli flakes tomatoes and water to the pan and cook, stirring
(optional, to taste) occasionally, until the tomatoes begin to soften.
Then add the spinach and black pepper. Stir for
14 cherry tomatoes, halved a further 1 minute.
2 tablespoons water Drain the pasta and mix with the tomatoes and
160g baby leaf spinach spinach. Serve immediately with the salmon.

Freshly ground black pepper Serving suggestion: Serve on its own or with
some steamed vegetables or salad.

Top tip:
Instead of salmon, try trout in this recipe.
Salmon and trout are rich in healthy omega-3
fats. For a lower fat and calorie dish you could
use white fish such as cod. Cooking time may
vary slightly depending on the type and
thickness of the fish.

Calories Fat Salt 5 A DAY

455 19g 0.6g 2

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 Sweet & Sour Chicken

Ingredients (serves 4): Method:

425g can pineapple chunks in juice Drain the juice from the pineapple into a bowl.
To a separate bowl, add the cornflour and
2 teaspoons cornflour 1 tablespoon of the pineapple juice, and mix to
1 tablespoon reduced-salt form a paste. Add a further 5 tablespoons of
soy sauce the juice and stir until the paste has dissolved.
Then add the soy sauce, vinegar, tomato purée,
2 tablespoons rice wine vinegar five spice and chilli flakes, and mix thoroughly.
1 tablespoon tomato purée
Warm the oil in a large non-stick frying pan over
1 teaspoon five spice a medium-high heat. Cook the onion and peppers
for 2–3 minutes. Add the chicken and cook until
½ teaspoon dried chilli flakes
browned on all sides.
1 tablespoon vegetable oil
Add the pineapple chunks, garlic, ginger and black
1 medium onion, cut into wedges pepper to the frying pan, and stir for 1 minute.
1 green pepper, cut into strips
Mix the sauce and pour into the frying pan.
1 red pepper, cut into strips Stir thoroughly, coating all the ingredients in the
sauce. Bring to boil and reduce the temperature.
4–6 chicken thighs (about 460g)
Allow to simmer – stirring occasionally – for about
skinless and boneless, diced
5 minutes, until the chicken is cooked through.
2 cloves garlic, crushed
Serving suggestion: Serve the sweet and sour
2.5cm root ginger, peeled and chicken with steamed brown basmati rice.
finely sliced
Freshly ground black pepper Top tip:
Instead of chicken, try prawns or tofu in this
recipe. Visit our website for a healthier egg
fried rice recipe to accompany this dish:
www.wcrf-uk.org/recipes

Calories Fat Salt 5 A DAY

239 5.8g 0.8g 2.5

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 Lemon-Spiced Chicken Casserole

Ingredients (serves 4): Method:

4 chicken breast fillets, skinless Lightly dust the chicken pieces with plain flour.
and boneless, diced
Warm half the oil in a large saucepan over
Plain flour, for dusting a medium heat. Add the chicken and cook until
1 tablespoon vegetable oil browned on all sides. Remove the chicken from
the pan, and place in a heat-proof dish and cover.
1 medium onion, finely sliced
Add the rest of the oil to the pan and warm.
1–2 cloves garlic, finely diced Then add the onion, garlic and potatoes, and
250g new potatoes, halved or stir continuously until the onion starts to soften.
quartered depending on size Add the lemon zest and juice, cumin, coriander,
cinnamon and black pepper, mix and cook for
1 lemon, zest and juice a further 2–3 minutes.
1 teaspoon ground cumin
Return the chicken to the pan, and add the
1 small handful fresh coriander, chickpeas and stock. Mix thoroughly and bring
roughly chopped to the boil. Reduce the heat, cover the pan and
leave to simmer for 20–25 minutes.
1 teaspoon ground cinnamon
Freshly ground black pepper Place the spinach on top of the other ingredients.
Replace the lid, and leave for 2 minutes, allowing
410g can chickpeas in water, the spinach to wilt. If using frozen spinach, add
drained a few minutes earlier. Stir the spinach through the
200ml reduced-salt chicken casserole and serve.
stock
Serving suggestion: Serve on its own, or with
250g fresh or frozen spinach a portion of steamed green vegetables.

Top tip:
Instead of on the hob, this recipe can be made in
a slow cooker or in a casserole dish in the oven
(preheat the oven to 170°C/Fan 150°C, and cook
for 30–40 minutes).

Calories Fat Salt 5 A DAY

336 6.4g 0.8g 2

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 Turkey Stir -Fry with
Broccoli & Pak Choi

Ingredients (serves 2): Method:

1 tablespoon hoisin sauce To make the sauce, combine the hoisin sauce,
ketchup, vinegar, garlic and ginger in a small bowl.
1 tablespoon reduced-salt Set aside for later use.
tomato ketchup
1 tablespoon rice wine vinegar Warm the oil in a wok or large frying pan over
a high heat. Add the turkey and stir until
1–2 cloves garlic, crushed browned on all sides. Then add the broccoli and
2cm root ginger, peeled and mushrooms and stir for 2 minutes. Add the pak
grated choi and noodles, and stir for a further 1 minute.

1 tablespoon vegetable oil Pour the sauce into the pan and mix thoroughly,
coating all the ingredients. Reduce the heat and
160g diced turkey breast allow to simmer for 3–4 minutes until piping hot
160g broccoli, cut into small and the turkey is cooked through.
florets
Scatter the spring onions on top (optional)
120g mushrooms, sliced and serve.
100g pak choi, leaves separated Serving suggestion: Best served immediately.
and cut into quarters, lengthways
300g packet fresh or quick-cook
wheat noodles
Top tip:
Instead of turkey, try chicken, prawns or tofu in
1 spring onion, trimmed and this recipe. For extra spice, add a pinch of chilli
finely sliced (to garnish, optional) flakes to the sauce.

Calories Fat Salt 5 A DAY

451 10.4g 0.5g 2.5

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 Bean Goulash with Mustard Mash

Ingredients (serves 4): Method:

Bean Goulash: Bean Goulash: Warm the oil in a large non-stick
saucepan over a medium heat. Cook the onion
2 teaspoons olive oil until it starts to soften. Add the paprika and
1 medium onion, finely diced garlic, stir and cook for 1–2 minutes.

1 teaspoon smoked paprika Stir in the tomatoes, stock and mushrooms.

Bring to the boil, then reduce the heat and
1–2 cloves garlic, crushed simmer for 10 minutes.
400g can chopped tomatoes
Add the mixed beans and cook for a further
200ml reduced-salt vegetable 3–4 minutes, until the beans are heated through.
stock
Mustard Mash: Place the potatoes into
100g mushrooms, roughly a saucepan and cover with water.
chopped
400g can mixed beans, drained Place the pan over a medium-high heat and bring
and rinsed to the boil. Reduce the temperature and leave
to simmer for 15–20 minutes, until the potatoes
Mustard Mash: are tender.
600g new potatoes (about 18 Drain the water off the potatoes. Mix the olive oil
medium-sized), washed and cut and mustard with the potatoes and then mash.
in half
2 tablespoons olive oil Serving suggestion: Serve the goulash and
mustard mash with green vegetables such as
3 teaspoons wholegrain mustard wilted spinach, green beans or broccoli.

Top tip:
Add a spoonful of low-fat natural yoghurt to the
goulash before serving. This is lower calorie than
the traditional soured cream but just as delicious.

Calories Fat Salt 5 A DAY

298 9.4g 0.7g 2.5

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 Chana Dal

Ingredients (serves 2): Method:

120g chana dal Pour the chana dal (usually found in the World
Food section in supermarkets and sometimes
400ml water called yellow split gram) into a sieve and rinse
1 shallot, finely diced under cold running water. Then transfer into
a saucepan and add the water. Place the pan
1 medium carrot, peeled and over a high heat and bring to the boil. Skim off
diced any foam that forms.
1 medium leek, trimmed and
finely sliced Reduce the heat. Add the shallot, carrot,
leek, turmeric, coriander, cumin, curry powder
½ teaspoon turmeric (optional), garlic and ginger, and mix thoroughly.
Place the lid slightly ajar over the pan, and leave
½ teaspoon dried coriander
to gently simmer for 60–75 minutes, stirring
½ teaspoon cumin occasionally, until the dal has broken down to
a creamy consistency. Add more water if needed.
¼ teaspoon curry powder
(optional) Warm the oil in a frying pan over a medium-high
1 clove garlic, crushed heat. Add the mustard seeds and cook for
1–2 minutes, until the seeds begin to pop.
2cm root ginger, peeled and Pour the mustard seeds and oil over the dal and
grated stir through. Season with black pepper, salt and
1 teaspoon vegetable oil lemon juice (optional), and then serve.

¼ teaspoon mustard seeds Serving suggestion: Serve with steamed brown

basmati rice or wholemeal flatbreads.
Freshly ground black pepper
¼ teaspoon salt Top tip:
Lemon juice (optional, to taste)
Instead of chana dal, try lentils, yellow split peas
or mung beans in this recipe. Stir a large handful
of spinach or halved cherry tomatoes through the
dal before serving to help you towards your 5 A DAY
portions of vegetables and fruit.

Calories Fat Salt 5 A DAY

236 4.4g 0.5g 3

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Cancer Prevention Recommendations
1 Be a healthy weight.
Keep your weight as low as you can within the healthy range.
2 Move more.
Be physically active for at least 30 minutes every day,
and sit less.
3 Avoid high-calorie foods and sugary drinks.
Limit high-calorie foods (particularly processed foods high
in fat or added sugar, or low in fibre) and avoid sugary drinks.
4 Enjoy more grains, veg, fruit and beans.
Eat a wide variety of wholegrains, vegetables, fruit and
pulses, such as beans.
5 Limit red meat and avoid processed meat.
Eat no more than 500g (cooked weight) a week of red meat,
such as beef, pork and lamb. Eat little, if any, processed
meat, such as ham and bacon.
6 For cancer prevention, don’t drink alcohol.
For cancer prevention, it’s best not to drink alcohol. If you
do, limit alcoholic drinks and follow national guidelines.
7 Eat less salt.
Limit your salt intake to less than 6g (2.4g sodium) a day
by adding less salt and eating less food processed with salt.
8 For cancer prevention, don’t rely on supplements.
Eat a healthy diet rather than relying on supplements
to protect against cancer.

Special Populations:
9 If you can, breastfeed your baby.
If you can, breastfeed your baby for six months before adding
other liquids and foods.
10 Cancer survivors should follow our Recommendations.
After cancer treatment, the best advice is to follow the
Cancer Prevention Recommendations. Check with your health
professional.

And, always remember – do not smoke or chew tobacco.

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About us
World Cancer Research Fund is the leading charity on cancer prevention
research related to diet, weight and physical activity. Our vision is to live
in a world where no one develops a preventable cancer.

Cancer currently affects one in two people in the UK but about a third
of the most common cancers could be prevented through eating a healthy
diet, maintaining a healthy weight and being physically active. That’s around
80,000 cancer-free lives every year.

The cornerstone of our research programme is our Continuous Update

Project, which informs our work. It’s the world’s largest source of
scientific research on cancer prevention and survival through diet,
weight and physical activity.

We translate this science into accurate, accessible, understandable

information so that you have the best available advice at your fingertips
in our Cancer Prevention Recommendations.

For more information about World Cancer Research Fund, visit our website
www.wcrf-uk.org or call us on 020 7343 4200.
 World Cancer Research Fund UK
22 Bedford Square, London WC1B 3HH
Tel: 020 7343 4200 Email: [email protected]
www.wcrf-uk.org
Registered with the Charity Commission in England and Wales
(Registered Charity No: 1000739)
Registered Office: 22 Bedford Square, London WC1B 3HH
©2016 World Cancer Research Fund/WEA8WA
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