Simple and nutritious recipes

Serves 4

Easy – preparation 15 minutes, cook 1 hour

Substitute the lamb mince and beef stock to make this vegan/vegetarian

Note:  freeze any leftovers for an easy meal another time*

Vital statistics per portion:

Energy Kcal 406
Protein 23g
Carbohydrates 42g
Fat 15g, of which Saturated Fat 7.1g
Fibre 6.3g
Salt 0.73g
Sugar 19g

Ingredients:

1 tbsp sunflower oil
1 large onion, chopped
2-3 medium carrots, chopped
500g pack of lamb mince
2 tbsp tomato puree
Large splash of Worcestershire sauce
500 ml beef stock
500g sweet potatoes, cut into chunks
400g potatoes, cut into chunks
45g butter
3 tbsp milk

Method:

1. Heat the sunflower oil in a medium saucepan then soften the onion and carrots for a few minutes.
2. When soft, turn the heat up and add the mince. Cook this until it browns.
3. Add the tomato puree and Worcestershire sauce and fry for a few more minutes
4. Pour over the stock, bring it to a simmer, then cover and cook for 40 minutes, removing the lid after about 20 minutes to help the sauce thicken.
5. Meanwhile, heat the oven to 180°C / 160°C fan / gas mark 4.
6. To make the mash, boil both types of potatoes together in salted water for 10-15 minutes until tender. Drain them, let them steam for a few minutes and then mash with the butter and milk.
7. Carefully pour the mince mix into an overproof dish and top it with the mash. (You could add a sprinkle of grated cheese if you wish). Bake for 20-25 minutes until the potato is starting to brown and the mince is bubbling through at the edges.

*Portion any leftovers in freezer-proof and oven-proof containers for later.  Defrost thoroughly before using and heat until it is piping hot all the way through.

(Adapted from: BBC Good Food)

Serves 1

Easy – preparation 2 minutes, cook 5 minutes

Note: dairy-free; leave out the bacon to make this a vegan option

Vital statistics per portion:  High energy!

Energy Kcal 523
Protein 19g
Carbohydrates 90g
Fat 8.1g, of which Saturated Fat 2.5g
Fibre 8.6g
Salt 1.8g
Sugar 4.6g

Ingredients:

1 rasher smoked bacon, chopped
2 spring onions, white and green parts separated and finely chopped
50g frozen peas
¼ tsp paprika
2 tsp cornflour
200ml vegetable stock
150g block plain dried noodles, cooked according to the packet instructions
1 tsp Worcestershire sauce (or similar; Dark Soy would work well)

Method:

1. In a small non-stick pan fry the bacon for a few minutes until cooked.
2. Add the white parts of the spring onions, peas and paprika; cook for a further minute.
3. Mix the cornflour with a little of the stock to create a paste then stir this into the pan along with the rest of the stock.
4. Add the noodles and the Worcestershire sauce.
5. Simmer for a couple of minutes until thick and sauce-like, then scatter with the green parts of the spring onion to serve.

(Adapted from: BBC Good Food)

Serves 4-6

Easy – preparation 10 minutes, cook 10 minutes

Vegetarian – microwave recipe

Tip: you can user over-ripe bananas in this recipe.  The browner and softer they are, the stronger the flavour will be once baked.

Vital statistics per portion:

Energy Kcal 258
Protein 4.3g
Carbohydrates 30g
Fat 13g, of which Saturated Fat 7.5g
Fibre 1.4g
Salt 0.2g
Sugar 19g

Ingredients:

80g butter
2 ripe bananas
80g light Muscovado sugar
80g Self Raising flour
2 tsp ground cinnamon
2 eggs
2 tbsp milk (skimmed)

Method:

1. Put the butter in a 1 litre baking dish and microwave on high for 30-60 seconds until melted.
2. Mash 1 ½ bananas into the melted butter, then add the sugar, flour, cinnamon, eggs and milk. Mix well to ensure there are no lumps of flour.
3. Slice the remaining banana over the top then put the dish back into the microwave and cook on high for 8 minutes, until the pudding has risen and is cooked through.
4. Serve warm with your choice of toppings: icing sugar, a drizzle of toffee sauce or a scoop of ice cream work well.

(Adapted from: Macmillan Cancer support)

Serves 6

Easy – preparation 10  minutes, freeze 8-10 hours

Vegetarian

Equipment needed:  blender, ice lolly moulds

Vital statistics per portion:

Energy Kcal 64
Protein 3.2g
Carbohydrates 6.4 g
Fat 2.5 g, of which Saturated Fat 1.6 g
Fibre 0.9 g
Salt  0.06 g
Sugar 6 g

Ingredients:

100g strawberries (raspberries or blueberries would also taste good)
1 medium banana
150ml milk
150g Greek yoghurt

Method:

1. Put all of the ingredients in a blender and blitz until smooth.
2. Pour the mixture into ice lolly moulds and freeze overnight.

This also works well as a smoothie; just drink chilled in the fridge.

Knowing what to eat and cook can be difficult; use the resources to support your journey.

Here are some resources that offer nutrition recipes, cooking support and nutritional information which may help to make mealtimes a little bit easier.

Cook Books:

‘Cancer Cook book’ The Royal Marsden
Offers recipes and tips around eating with cancer.
See more here

‘Life Kitchen’ Ryan Riley
Recipes to revive the flavour and enjoyment of food.
See more here 

‘Tin Can Cook’ Jack Monroe
Guidance for cooking nutritious meals on a budget using only food from tins!
Learn more here

Online resources:

Macmillan website
Offers guidance on eating with treatment side effects and supporting recipes. See their website for more details

British Dietetic Association
Offers information about nutrition and cancer.