High fruit diet reduces cancer risk

A diet high in fruit and vegetables can significantly reduce the risk of some cancers by as much as a third according to figures from the World Cancer Research Fund.

We've all heard the 'eat your five a day' message countless times, but many of us are unaware that the benefits of eating more fruit go further than simply being a part of a healthy balanced diet. In fact, eating a high fruit diet can decrease the risk of developing cancer of the stomach, mouth, pharynx and larynx by nearly a fifth, and of the oesophagus by five per cent. Amazingly it can also reduce the risk of lung cancer by as much as a third.

However here in the UK we're not reaping the benefits as much as we could. According to a new survey by the World Cancer Research Fund (WCRF), only a quarter (26%) of us eat our five a day at present. Women are the more conscientious gender, with one in three eating their daily quota compared with just one in four men.

To help get the message across, World Cancer Research's national awareness and fundraising campaign 'Fruity Friday' is swinging into action on Friday, 15th May.

Aside from the usual fruits such as oranges, apples and bananas, many of us may be unaware that 'savoury' fruits such as avocados also provide a great source of cancer-busting vitamins and minerals.

With the highest fibre content of any fruit - avocado pears also contain more potassium than bananas, and are rich in B vitamins, as well as vitamin E and vitamin K. They also contain oleic acid - a monounsaturated fat that helps to lower cholesterol. In particular they have been proven to reduce the risk of prostate and breast cancer, and reduce the risk of stokes.

To help you feel the health benefits of all this versatile fruit, below are some quick and easy savoury avocado recipes for you to try at home.

Avocado and Crispy Bacon Toasts - Serves 2

Ingredients

1 Hass avocado
4 Rashers of streaky bacon
6 Cherry tomatoes
2 Slices of granary bread, thickly sliced
Dried chilli flakes
1 lime, juiced

Method

1. Cut the cherry tomatoes into halves and then place on a grill tray along with the bacon.
2. Grill on a high heat for 10 minutes, or until cooked to your liking, making sure that the bacon is turned halfway through.
3. Cut the avocado into halves and remove the stone and then slice into small pieces.
4. Place the avocado in a small bowl and mash with a fork.
5. Add the lime juice, chilli flakes to the avocado and season to taste.
6. Toast the bread.
7. Spread a thick layer of the mashed avocado on top of the toast.
8. Place the bacon and cherry tomatoes on top to serve.

Avocado and Potato Salad – Serves 4

Ingredients

500g New potatoes
2 Hass avocados
1 Tub of cress
3 tbsp Mayonnaise
1 Handful of chives, chopped
1 Handful of almonds

Method

1. Cut the new potatoes into halves and then boil for 15 minutes or until tender.
2. Once cooked drain the potatoes and place into a bowl, leave to cool then stir into mayonnaise until all covered.
3. Cut the avocados into halves and remove the skin and also the stone.
4. Then cut the avocado into chunks and add to the potatoes.
5. Add the cress, almonds and the chives to the potato mix.
6. Stir until all the ingredients are covered in the mayonnaise.

Avocado Ceviche – Serves 4

Ingredients

250g Skinless plaice fillet
250g Skinless salmon
3 Limes, juiced
1 Hass avocado
1 Shallot
1 Red chilli

Handful of coriander leaves

Method

1. Cut both the salmon and plaice into thin strips and arrange on a large serving plate.
2. Finely slice the shallot and the chilli and place into a small dish.
3. Add the lime juice to the chilli mix and stir together to make the marinade.
4. Pour this over the sliced fish making sure that all of it is covered.
5. Cover the plate and then place in the fridge for 1 hour to marinade.
6. Just before serving add the coriander leaves to the dish.

Smoked Salmon and Avocado Terrine

Ingredients – Serves 4

150g Salmon, thinly sliced
100g Goats cheese
3 Hass avocados
3 tbsp chives, chopped
3 tbsp lemon juice
Sunflower oil, for greasing
Sweet chilli sauce
Handful of salad leaves

Method

1. Grease the inside of 4 ramekins and line with cling film.
2. Lay the thinly sliced salmon over the cling film making sure that plenty hangs over the edge of the ramekins.
3. Cut the avocados into halves and remove the stones before slicing into small pieces.
4. Place the avocado, cheese, chives and lemon juice into a small bowl and mix together.
5. Season to taste
6. Spoon to avocado mixture into the ramekins making sure that it is firmly pressed down.
7. Fold over the overlapping salmon and Clingfilm to enclose the avocado mix.
8. Place the ramekins into the fridge for at least 5 hours.
9. Once cooled, remove the terrines from the ramekins and remove the cling film.
10. Place on a plate along with a handful of salad leaves.
11. Serve with the chilli sauce drizzled on the side of the plate.

For more information visit fruityfriday.org or deliciouslyhealthyavocados.co.uk.