On average, 103 people in Australia will die of bowel cancer every week, making it the second deadliest cancer in the country after lung cancer.
But there are lifestyle changes you can make to help prevent getting the disease. This includes cutting down your red and processed meat consumption.
To highlight just how much meat we eat, Bowel Cancer Australia is encouraging Aussies to go meat-free this week.
The average Australian consumes 27.9kg of pork per year, more than double the 11.7kg in 1975. In addition, Aussies eat around 27.9kg of beef per person, per year.
Studies conducted by the World Cancer Research Fund (WCRF) show bowel cancer risk increases by 17 per cent per 100g of red meat consumed per day and that bowel cancer risk increases by 18 per cent per 50g of processed meat consumed per day.
If you choose to eat red meat, the WCRF recommends limiting the amount to 500 grams cooked per week and to avoid processed meats; such as bacon, ham and salami.
Meat Free Week is all about raising awareness. It's not about promoting a complete shift to a vegetarian or vegan diet, but rather supporting a pause and providing an opportunity for people to make more informed decisions if they're eating over the recommended intake.
Zucchini Lasange
For 4 Person(s)
Ingredients
- 650 grams grated zucchini
- 150 grams corn kernels
- 1 large large brown onion finely chopped
- 2 cloves finely chopped garlic
- 1 tablespoon chopped chives
- 1 tablespoon died oregano
- 250 grams low-fat ricotta (or Tofutti*)
- 50 grams fat redcuced shredded cheddar (or Sheese*)
- 350 ml passata
- 9 dried lasagne sheets (gluten free if needed*)
- extra virgin oil
- salt and pepper to taste
Directions
Preheat the oven to 210C
Heat olive oil in a large fry pan and add onion and garlic and zucchini, cook for 2 minutes then add corn and cook for a further minute
Turn the heat down and stir in 3/4 tub of ricotta and 25 grams of reduced fat cheddar cheese (or vegan versions) add a little salt and pepper to taste - put aside
Boil lasagne sheets in water add a pinch of salt for about 5-6 minutes until just soft, but not fully cooked, drain and add some olive oil to the pasta to stop it sticking and to coat the layers
In a baking dish place a layer of lasagne sheet, then ricotta, zucchini, corn mix, sprinkle or oregano, then a layer of tomato passata
Repeat layering until all lasagne and mixture is used
Add the rest of the ricotta to the top of the lasagne and sprinkle with cheddar cheese (or vegan version)
Turn the oven down to 180C
Bake the lasagne for 30 minutes until the pasta is soft and the top of the lasagne is golden
Serve with salad leaf salad
Recipe notes
*This dish can be made with gluten and lactose free ingredients and vegan option.
Recipe courtesy of Bowel Cancer Australia
