1. food and drink
2. food
3. grains and pasta

One Pot Wonders
healthy recipes and everyday tips
for cancer prevention
Our vision
World Cancer Research Fund (WCRF UK) helps people make choices that
reduce their chances of developing cancer.
Our heritage
We were the first cancer charity:
u
u
u
To create awareness of the relationship between diet and cancer risk
To focus funding on research into diet and cancer prevention
To consolidate and interpret global research to create a practical
message on cancer prevention
Our mission
Today World Cancer Research Fund (WCRF UK) continues:
Funding research on the relationship of nutrition, physical activity
and weight management to cancer risk
u Interpreting the accumulated scientific literature in the field
u Educating people about choices they can make to reduce their
chances of developing cancer
u
WCRF UK is part of the World Cancer Research Fund global network, which consists of the
following charitable organisations: the American Institute for Cancer Research (AICR);
World Cancer Research Fund UK (WCRF UK); World Cancer Research Fund Netherlands
(WCRF NL); World Cancer Research Fund Hong Kong (WCRF HK); and the umbrella
association, World Cancer Research Fund International (WCRF International).
Contents
Why One Pot? 2
Cooking for a healthier life 6
Red Bean and Chicken Cassoulet 9
Provençal Fish Stew 10
Turkey, Butternut Squash and Barley Casserole 13
Easy Beef Casserole 14
Chickpea Chilli 17
Rainbow Vegetable Stew with Pork 18
About WCRF UK 21
01
Why One Pot?
Convenience food
World Cancer Research Fund (WCRF UK) has produced this
practical cookbook containing six recipes for One Pot meals
to show you just how easy it is to make delicious,
simple and healthy dishes.
Research has shown that eating a healthy diet is important
for cancer prevention. Vegetables and fruits contain
vitamins and minerals which help keep the body healthy
and strengthen your immune system. They are also a good
source of cancer-fighting compounds. As well as protecting
against a range of cancers, vegetables and fruits tend to be
low in energy density, which makes them a good choice to
help you maintain a healthy weight. Being a healthy weight
throughout your life is one of the most important ways you
can reduce your risk of cancer.
One Pot meals are the original convenience food and
feature in virtually every cuisine around the world. They
take many forms including stews, casseroles, chillis,
pilafs and stir-fries.
02
They are simple to prepare and often less expensive than
other forms of cooking, with the added benefit that there's
only one pot to wash!
There's such a variety when it comes to One Pot meals
that you could serve a different dish every night of the
week. Plus, even if you are just cooking for yourself,
One Pot meals are easy to divide into single portions for
another day. They are just as quick to heat up as a ready
meal, and probably healthier too.
It's easy to cook these meals in advance and some
One Pot dishes, such as stews and chillis, made ahead
and refrigerated for up to two days, often develop a
tastier flavour in the process.
03
Making the most of leftovers
You can keep leftovers for longer by freezing them in
portions. This will give you a variety of instant meals without
the hassle of cooking from scratch. Be sure to follow our
safe freezing and defrosting guidelines.
Defrosting guidelines
If you have time to plan ahead, defrost frozen food in the
fridge. After food has been defrosted it should be safe to
eat for up to two days. When cooking defrosted food, always
ensure it is hot all the way through.
The quickest way to defrost frozen food is to microwave
it on the microwave's defrost setting. Food thawed in the
microwave should be cooked or reheated immediately.
This is because microwaves do not heat food evenly and
some parts of the food may heat up too quickly and develop
bacteria which cooking straight away will kill.
04
Freezing guidelines
❄❆❄
• The freezer should be
set to a temperature of
-18°C/0°F or lower.
• It is best to let foods
cool down thoroughly
before freezing them.
• Casseroles can be
frozen either cooked or
uncooked.
• Be sure to date foods
stored in the freezer as
they will lose quality as
time goes on.
• Most casseroles and
stews can be frozen for
up to three months.
• Reheated casseroles
and stews should
always be cooked to a
temperature of at least
165°C/325°F/Gas Mark 3.
❄❆❄
Safe storage
Remember to check the use by date on all food items, and
follow the manufacturer’s storage advice carefully. Food that
has passed its use by date can become contaminated with
bacteria, which may lead to food poisoning.
Know your labels
Best before – Best before dates appear on a wide range of
products including tinned, dried and frozen foods. This is
usually an indicator of quality rather than safety and means
that after this date the food won't be harmful but might lose
its texture or flavour. However, you should never eat eggs after
the best before date because eggs can contain the bacteria
salmonella, which could start to multiply after this date.
Use by date – These appear on foods that go off quickly
such as fish and meat products as well as freshly prepared
salads. It is important to follow the storage instructions
on the label and not to use any food or drink after the end
of the use by date. If the food can be frozen its life can be
extended beyond the use by date but always make sure
you follow any instructions on the pack – such as 'freeze on
day of purchase', 'cook from frozen' or 'defrost thoroughly
before use'.
05
Cooking for a healthier life
The benefit of One Pot meals
One Pot meals are an easy way to eat a balanced diet
without having to spend hours in the kitchen. Bursting
with colourful vegetables, wholegrains and beans, they
are also the perfect way to include more plant foods in
your diet.
Balanced diet
Enjoying a balanced diet is important for healthy living.
By eating a variety of plant foods you can help ensure
that your body is getting all the vitamins and minerals
that it needs.
A balanced diet will not only improve your general
wellbeing now, but it will also help to keep you healthy
for years to come. Furthermore, a balanced diet can help
lower the risk of cancer, heart disease, stroke and high
blood pressure, and can help prevent Type 2 diabetes.
The recipes in this booklet show you how many portions of
vegetables and fruits they contain. This will make it easy
to keep track of your 5 A DAY.
Reshape your plate
To achieve a healthier diet, and reduce your risk of cancer,
aim to fill two-thirds (or more) of your
plate with plant foods such as
vegetables, wholegrains,
pulses such as beans, and
tubers such as potatoes.
One-third (or less) of
your plate should
be lean meat, fish,
poultry or reduced(or more) vegetables,
fat dairy. When you
wholegrains, cereals
are preparing a One
and pulses
Pot meal, ensuring
you use two-thirds
plant foods to onethird meat or animal
foods will help you
reach this balance.
2/3
1/3
06
(or less)
animal foods
Keeps you trim
Reducing your risk of cancer
Alongside enjoying a healthy diet, being physically
active and maintaining a healthy weight are the other
key steps we can take to reduce our risk of cancer.
These form the basis of WCRF UK's Guidelines
for Cancer Prevention and along with
not smoking, all of these directly
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reduce cancer risk.
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Following any one of these
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By eating a diet that
contains plenty of plant
foods, which are rich in
fibre and water, you will
be helping to keep the
energy density of your
diet low. Energy density is
the measure of how many
calories a food contains
relative to its weight.
Eating lots of high
energy-dense foods can
make you more likely
to put on weight. Low
energy-dense foods make
you feel full for longer and
therefore less likely to
snack on unhealthy foods.
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07
08
Red Bean and Chicken
Cassoulet
Although the traditional French cassoulet can be high in calories, this version
has much less fat but still plenty of flavour. Hearty and filling, it is perfect to share
with family and friends or freeze and eat later as individual portions.
1
Serves 6
450g/1lb boneless,
skinless chicken breasts,
cut into 2.5cm (1 inch)
cubes
u
u
4 cloves garlic, crushed
u
1 tablespoon dried thyme
Freshly ground black
pepper
2
3
4
5
u
u
2 teaspoons olive oil
u
1 onion, chopped
2 carrots, halved and
thinly sliced
u
400g/14oz (1 can)
chopped tomatoes
6
In a large bowl mix the chicken with the garlic, thyme
and a generous sprinkling of black pepper. Cover and
place in the refrigerator for 1 hour.
Preheat the oven to 180°C/350°F/Gas Mark 4.
In a large casserole dish, heat the oil over a
medium heat.
Add the chicken and sauté for 4 minutes. Transfer
the chicken to a plate and set aside.
In the same pot, sauté the onion and carrots for
5 minutes or until the onion is soft. Add the
tomatoes, beans and orange zest. Bring to the boil,
lower the heat and add the chicken.
Add the bay leaves, cover and transfer to the oven.
Bake for 20-25 minutes. Sprinkle the breadcrumbs
on top and bake uncovered for another 10-15 minutes
until browned.
u
400g/14oz (1 can) red
kidney beans, rinsed and
drained
u
u
1 teaspoon orange zest
u
2 bay leaves
3 tablespoons dry
wholegrain breadcrumbs
u
TOP Tip: Always opt for beans and
pulses tinned in water with no
added salt or sugar.
s
ue
val
l
a
G
N
on
riti
Nut PER SERVI
2
3
s: 2
rie
Calo
3g
Fat:
g
: 1.2
Salt
:2
DAY
5A
07
09
Provençal Fish Stew
Fish is a great alternative to meat and paired with an
assortment of bright and healthy vegetables, this stew
is uncomplicated and delicious.
Serves 4
u
½ teaspoon olive oil
u
1 small onion, chopped
u
2 garlic cloves, chopped
u
1 celery stalk, chopped
400g/14oz (1 can)
chopped tomatoes
u
550ml/1 pint low-salt fish
stock
u
1 carrot, peeled, ends
trimmed and thinly sliced
1
In a large saucepan, heat the oil over a medium heat.
Add the onion, garlic and celery. Sauté for 5 minutes.
2
Add the tomatoes, stock, carrot, beans, paprika,
thyme and cayenne pepper. Bring to the boil then
simmer for 5 minutes on a low heat.
3
Add the cod and prawns and cook over a medium
heat for 4 minutes. Stir in the basil and add black
pepper to taste. Cook for another minute or until the
cod is flaking and the prawns turn pink.
u
220g/8oz fresh green
beans, ends trimmed and
cut into 2.5cm (1 inch)
pieces
TOP Tip: Serve with wholegrain brown rice.
u
u
½ teaspoon paprika
u
½ teaspoon dried thyme
u
Pinch of cayenne pepper
220g/80z cod, skinned
and cut into 2.5cm (1 inch)
pieces
u
120g/4oz uncooked
prawns
u
Handful of freshly
chopped basil
u
Freshly ground black
pepper, to taste
u
10
s
lue
a
v
G
nal
itio SERVIN
r
t
Nu PER
2
ies:
r
Calo
23
2g
Fat:
g
: 0.5
Salt
:2
DAY
5A
07
11
12
Turkey, Butternut Squash and
Barley Casserole
There's nothing like a classic casserole, but this recipe has a
twist as it includes ingredients that you might not use every day:
butternut squash, aromatic sage, tangy feta cheese and filling barley.
1
2
Serves 4
3
u Olive oil spray
u2
teaspoons olive oil
u 1 green pepper, deseeded
and diced
u 1 large onion chopped
4
u 220g/8oz pearl barley,
rinsed and drained
u 1 teaspoon dried sage
5
Preheat the oven to 180°C/350°F/Gas Mark 5.
Coat a medium-sized baking dish with the
olive oil spray.
In a large saucepan, heat the 2 teaspoons of olive
oil over a medium-high heat. Add the green pepper
and onion. Sauté for 2 minutes. Add the barley, sage
and black pepper and stir well. Add the stock and
bring to the boil. Lower the heat, cover and simmer
for 40 minutes.
Add the cooked turkey breast and butternut squash
and continue to simmer for 15 minutes more or until
all of the stock is absorbed and the squash is tender.
If the mixture seems too dry, add an additional
140ml/¼ pint of stock or water.
pepper
Transfer the mixture to the prepared baking dish and
top with the cheese. Bake, uncovered, for about 30
minutes, until the cheese is golden.
u 550ml/1 pint low-salt
chicken stock
Top Tip: If you prefer, you could use a red or yellow
pepper instead of green for variety.
u 450g/1lb cubed cooked
*While the butternut squash in this recipe counts as two
portions of your 5 A DAY, it is worth remembering that
consuming a variety of vegetables and fruits is important.
u Freshly ground black
or leftover turkey breast
u 1 large butternut squash
peeled, deseeded, and cut
into 2.5cm (1 inch) cubes
u 200g/7½oz crumbled
feta cheese
s
lue
a
v
G
nal
itio SERVIN
r
t
Nu PER
9
ies:
r
Calo
36
8g
Fat:
g
: 1.3
Salt
: 3*
DAY
5A
07
13
Easy Beef Casserole
Tasty and filling, this beef casserole is
surprisingly easy to make and packed full of nutrients.
Serves 4
u Olive
Coat a large, non-stick pan with the olive oil spray and
heat on a medium-high heat. Brown the meat on all
sides then transfer to a bowl and set aside.
2
Wipe out the pan and use a spray of the oil spray
to sauté the onion, garlic and pepper over a
medium-high heat for 5 minutes or until the onion
is translucent.
oil spray
u 400g/14oz lean beef,
cubed
u1
1
small onion, chopped
u 1 garlic clove,
finely chopped
u 1 medium green pepper,
deseeded and chopped
u 400g/14oz (1 can)
chopped tomatoes
u 200g/7½oz cauliflower
florets, cut into pieces
u 200g/7½oz sweetcorn,
frozen or tinned
u 450g/1lb
cooked
wholegrain rice
u Freshly ground black
pepper
u Handful
of chopped
coriander leaves
3
4
5
Add the tomatoes and return the beef to the pan.
Simmer with the lid on for one hour or until the beef
is tender. Add more water if necessary.
Then add the cauliflower. Cook for another 6 minutes
or until the cauliflower is tender. Add the sweetcorn
and rice.
Season to taste with pepper. Cook, stirring
occasionally, until the mixture is heated through.
Stir in the coriander and serve.
Top Tip: This is a great way of using up any
leftover vegetables. Simply chop them up and
add to the pan.
ues
val
l
a
NG
on
riti SERVI
t
u
N PER
7
: 33
ries
Calo
9g
Fat:
g
: 0.5
Salt
:3
DAY
A
5
14
07
15
16
Chickpea Chilli
A chilli recipe with a difference, this is a perfect
dish for all occasions.
Serves 4
u
1 tablespoon olive oil
1 small green pepper,
deseeded and chopped
u
u
1 small onion, chopped
220g/8oz sweetcorn,
frozen or tinned
u
1 small red chilli pepper,
deseeded and finely
chopped (optional)
u
u
280ml/½ pint water
400g/14oz (1 can)
chickpeas, rinsed and
drained
u
1
In a large casserole dish or soup pot, heat the olive
oil. Sauté the green pepper, onion, sweetcorn and
red chilli pepper (if desired) for 5 minutes.
2
Add the water, chickpeas, tomatoes, tomato passata,
butternut squash, chilli powder and cumin.
3
Bring to the boil, then simmer over a low heat for
20 minutes keeping the dish partially covered and
stirring occasionally. Serve in individual bowls.
Top Tip: Serve over wholegrain brown
rice or with a jacket potato.
*While the tomatoes in this recipe count as two
portions of your 5 A DAY, it is worth remembering that
consuming a variety of vegetables and fruits is important.
400g/14oz (1 can)
chopped tomatoes
u
400g/14oz tomato
passata
u
225g/8oz raw peeled
butternut squash, cut into
1.5cm (½ inch) cubes
u
u
1 teaspoon chilli powder
2 teaspoons ground
cumin powder
u
es
alu
v
l
NG
ona
riti SERVI
t
u
N PER
8
ies:
r
Calo
28
5g
Fat:
g
: 0.9
Salt
: 6*
DAY
A
5
07
17
Rainbow
Vegetable Stew
with Pork
Spicy and satisfying, this stew boasts an
impressive variety of healthy ingredients
and big flavours.
1
2
3
4
In a large casserole dish or large, heavy pot, heat
the olive oil over a medium-high heat and sauté
the pork, stirring often, for about 5 minutes or until
browned on all sides. Transfer the pork to a plate.
In the same pot, layer the vegetables, pork, and
seasonings in the following order: sweet potato,
pork, potato, butter beans, carrots, cauliflower,
cabbage, onion, green pepper, green beans, celery,
tomato, aubergine, mushrooms, garlic, bay leaf
and parsley.
In a small bowl mix the tomato passata, tomato
paste, paprika, oregano, basil, Worcestershire
sauce, black pepper and cayenne pepper to taste.
Pour over the vegetables and pork.
Cover and bring to the boil, over a medium-high
heat. Reduce the heat and simmer for about 30
minutes or until the pork and vegetables are tender.
Adjust the seasonings and remove the bay leaf.
Cool before serving.
Top Tip: Serve with slices of wholemeal bread.
ues
val
l
a
NG
on
riti SERVI
t
u
N PER
5
: 33
ries
Calo
7g
Fat:
g
: 0.9
Salt
:5
DAY
A
5
18
07
Serves 6
u1
tablespoon olive oil
u 450g/1lb
pork tenderloin
u1
medium: sweet potato,
peeled; potato, peeled;
carrot, peeled; green pepper,
deseeded; celery stick
All cut into 2.5cm (1 inch) pieces
u 400g/1lb
shelled fresh or frozen
butter beans
u 220g/7½oz small cauliflower
florets
u 220g/7½oz
cabbage
u1
chopped green
medium onion
u 120g/4oz fresh
green beans
trimmed and cut in half
u1
medium tomato, deseeded
and coarsely chopped
u1
small aubergine, cubed
u6
white button mushrooms,
cleaned and halved
u1
large garlic clove,
finely chopped
u1
bay leaf
u Handful of coarsely chopped
flat leaf parsley
u 400g/14oz tomato
u1
passata
tablespoon tomato pureé
u1
teaspoon: paprika,
dried oregano, dried basil,
Worcestershire sauce
u Freshly ground
black pepper
and cayenne pepper to taste
19
One Pot Wonders
WCRF UK's Recommendations
for Cancer Prevention
1 B
e as lean as possible without becoming underweight
2 B
e physically active for at least 30 minutes every day
3 Avoid sugary drinks. Limit consumption of energy-dense
foods (particularly processed foods high in added sugar,
or low in fibre, or high in fat)
4E
at more of a variety of vegetables, fruits, wholegrains,
and pulses such as beans
5 Limit consumption of red meats (such as beef, pork and
lamb) and avoid processed meats
6 If consumed at all, limit alcoholic drinks to 2 for men and
1 for women a day
7 L imit consumption of salty foods and foods processed
with salt (sodium)
8 Don’t use supplements to protect against cancer
Special Population Recommendations
9 I t is best for mothers to breastfeed exclusively for up to
6 months and then add other liquids and foods
10 After treatment, cancer survivors should follow the
Recommendations for Cancer Prevention
20
And, always remember –
do not smoke or chew tobacco.
About WCRF UK
World Cancer Research Fund (WCRF UK) is the charity
which focuses on cancer prevention and survivorship
through healthy diets, physical activity and body weight.
About a third of the most common cancers could be
prevented in this way. By raising awareness of this
message, we hope that many thousands of lives will
be saved.
The education and research programmes of WCRF UK
are funded almost entirely by donations from the public.
We fund cutting edge cancer research which, in turn,
helps people make choices that reduce their chances of
developing cancer. We are part of a global network of
charities that are committed to preventing cancer.
Our information on cancer prevention
WCRF UK provides information on cancer prevention and
survivorship based on the most comprehensive review
of the scientific evidence, led by independent experts.
Our advice is kept up to date through our Continuous
Update Project (CUP), which reviews and interprets all
cancer prevention research on an ongoing basis. The CUP
updates the findings of our 2007 Expert Report, Food,
Nutrition, Physical Activity, and the Prevention of Cancer:
a Global Perspective, the most authoritative report of its
kind ever published. Our publications are also reviewed
by independent experts and are regularly updated.
This booklet contains information based on:
2007 Expert Report
WCRF UK’s Recommendations for Cancer Prevention have been simplified into
three Guidelines that explain the key ways we can reduce our risk.
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CANCER
CANCER
PREVENTION
PREVENTION
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WCRF UK Guidelines for Cancer Prevention
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The choices you make about food, physical activity and weight management
can reduce your chances of developing cancer
– choose mostly plant foods, limit red meat and avoid processed meat
– be physically active every day in any way for 30 minutes or more
– aim to be a healthy weight throughout life
And, always remember – do not smoke or chew tobacco
WCRF UK is part of the WCRF global network
For more information about this cookbook please contact us:
World Cancer Research Fund (WCRF UK)
22 Bedford Square, London WC1B 3HH Tel: 020 7343 4200 Fax: 020 7343 4201
Web: www.wcrf-uk.org Email: [email protected]
Registered in London, England No: 2536180. Registered with the Charity Commission in England and Wales (Registered Charity No: 1000739)
Registered Office: 22 Bedford Square, London WC1B 3HH
“Stopping cancer before it starts”
© 2012 World Cancer Research Fund / WEWCOP. Next review date: December 2015