Why we created these recipes

We're a cancer prevention charity and, for the past 25 years, we've been researching the links between diet, weight and cancer.

Our research shows that eating well and being a healthy weight reduce your risk of cancer. We’ve created these recipes to help you incorporate our science into your everyday life, with dishes that are inexpensive, easy to prepare and, most importantly, delicious.

And they’re all easy to make at home – they only feature readily available ingredients and don’t require any specialist equipment.

So how have we created these #realrecipes?

We've cut the calories

Fact 1 – eating too many calories is a common cause of weight gain. Fact 2 – being a healthy weight is really important for preventing cancer.

We've kept the calorie content in our recipes as low as possible – one way we've done this is using reduced-fat versions of foods like milk, cheese, yoghurts and spreads.

We've examined the nutritional details

Using traffic light labelling guidance, our recipes contain only low or medium amounts of fat, sugar and salt.

We've kept a particularly close eye on the amount of added sugar in our recipes. The sugar in our dishes is mainly naturally occurring sugars, such as those in fruit and milk. We've also checked that the amount of free sugars (mainly sugar added to food) is no more than 10g per portion.

We've picked healthier options

Where possible, we've used wholegrain options of foods like rice, pasta and flour, as these contain more fibre, which can help us feel fuller for longer. 

For recipes that include red meat, we've stuck to healthy portion sizes and chosen lean options.

We've avoided using alcohol or processed meat in our recipes as these increase the risk of cancer.

Our research shows that eating well and being a healthy weight reduce your risk of cancer. We’ve created these recipes to help you incorporate our science into your everyday life, with dishes that are inexpensive, easy to prepare and delicious

Diet, weight and cancer

Learn about our cancer prevention research

Why #realrecipes?
How we got from cancer science to cooking stews
Reduce your risk
Evidence-based information to help reduce your risk of cancer
Food for thought
Healthy tips, expert advice and our A–Z of fruit and veg