Did you know March is Colorectal Cancer Awareness Month? Eating lots of fibre and whole grains protects against colorectal cancer – fibre helps with healthy digestion and makes you feel fuller for longer so you don’t overeat. In fact, Health Canada, recommends that adult Canadians should aim to get 24 to 38 grams of fibre each day for good health.
Here are 5 ways to add more fibre into your diet:
- Eat a variety of vegetables and fruit every day.
- Choose foods made with whole grains, such as whole grain bread.
- Swap whole wheat pasta for regular pasta and bake with whole wheat flour.
- Add pulses like beans or lentils to your soups, casseroles, stews and curries.
- When buying packaged foods, look for ones that show a 15% DV (daily value) or higher of fibre on the nutrition label.
Eating more fibre at breakfast does not have to mean loading up on high fibre cereal. These breakfast tacos are full of fibre and will wake up your tastebuds in the morning!
Ingredients
- 2 tbsp olive oil divided
- 6 eggs scrambled
- 8 corn tortillas
- 1/2 cup cheddar cheese shredded
- 1/2 can black beans drained
- 1/2 red onion finely diced
- 1/2 red pepper finely diced
- 1/2 yellow pepper finely diced
- 1 cup cherry tomatoes sliced in half
- 1 avocado diced
- 1/4 cup fresh cilantro chopped
- Fresh salsa
- Low-fat sour cream
Turkey Sausage
- 1 lb ground turkey
- 1/4 cup breadcrumbs
- 1 egg
- 1 tsp Dijon mustard
- 1 tsp dehydrated onion flakes
- 1 tbsp fennel seeds
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp fresh ground pepper
Instructions
Mix together all ingredients for the turkey sausage and roll into small balls about 1 inch in size.
Chop and prepare vegetables. Preheat oven to 425 °F degrees and toast corn tortillas until crispy.
Heat 1 tbsp olive oil over med-high heat in a large frying pan. Add turkey sausage, frying for about 8-10 min until cooked through. Remove from heat and add remaining tbsp of olive oil. Add eggs and scramble for 1-2 min until cooked.
Remove corn tortillas from oven and top with eggs, cheese, turkey sausage, black beans and veggies.
Serve with fresh salsa and sour cream.
This recipe is courtesy of Half Your Plate.