Home FOOD A (free) cookbook to help you make smart food choices 

A (free) cookbook to help you make smart food choices 

Cancer has become one of the leading causes of death worldwide. And the most common factors leading to cancer is mostly due to poor lifestyle choices, lack of exercise, smoking and incorrect diet and nutrition.

B-well has partnered with the Cancer Association of South Africa (CANSA) to develop a cookbook to lower your risk and keep you vibrant!

The Smart Choice Cookbook with CANSA and B-well is a collection of recipes that focuses on healthy cooking methods and ingredients that can positively influence cancer risk reduction.

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Think breakfast, lunch, dinner as well as snacks and treats, with a vegetarian/ vegan option included in each section. All the recipes were developed with CANSA’s consulting dietitian Megan Pentz-Kluyts, who is renowned for her knowledge on the role of nutrition in helping to lower the risk of cancer.

The flavours in the recipes are exciting and explore some of the latest food trends. You can try starting the day with a power green smoothie bowl or tuck into a salad In a jar for lunch, enjoy curried fish with apricots for dinner and even include a banana and cranberry oat cookie as an occasional treat.

There are familiar favourites like Bobotie and the book has recipes for stock that forms the basis of the soup recipes, but these kinds of basics encourage everyone to work with fresh produce and try new combinations at home.

What makes this book truly unique is its accessibility. You can download it for free on both the CANSA and B-well websites.

Try this delish chicken and bean wrap recipe from the Smart Choice Cookbook:

This wrap includes red pepper, tomatoes and garlic, which contain sulphur compounds that may stimulate that immune system’s natural defences against cancer. 

Serves 4

You’ll need: 8 tsp B-well Canola and Olive Oil; 1 tin black beans / red kidney beans, drained and rinsed; 4 skinless free-range chicken breast fillets (300g); 4 tortilla wraps; lettuce leaves; 16 baby tomatoes, halved; few slices of cucumber; 1 cup pineapple, chopped; 1 cup red bell pepper, chopped; freshly ground black pepper; 1 tsp garlic, chopped; 2 tsp soya sauce, naturally brewed (less sodium); 4 Tbsp Mozzarella, grated

How to:

Cut chicken breast into strips and stir fry while seasoning with garlic and ground pepper. Stir fry till cooked through and lightly golden brown. Remove from heat.

Slice tomato in half, cut the cucumber into thin slices. Cut pineapple into small pieces and cut red pepper into long thin slices.

Mix B-well Canola and Olive Oil and Soya sauce together.

Lie the tortilla flat. First place the lettuce, followed by the fresh fruit, vegetables and beans. Then, spread chicken pieces on top.

Fold the tortilla and garnish with the B-well Canola and Olive Oil and Soya sauce, mix with grated cheese. Tuck in!

For more info and recipes, follow CANSA and B-well on Facebook.

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