In one of my recent cancer nutrition workshops, somebody in the workshop asked the question: “Should I avoid ultra-processed foods (UPFs) completely?” It’s such a common worry, and like so many things in nutrition, the answer isn’t black and white. We had a really thoughtful discussion about how foods like shop-bought pies, pastries, cakes, and biscuits - often classified as UPFs - aren’t the best for us when eaten in large amounts. But what stood out was the reminder that balance and pragmatism are key, especially when thinking about nutrition during cancer treatment and recovery.
Yes, UPFs are often low in fibre, and they may be high in sugar, salt, and saturated fats, not to mention designed to be tempting enough to overeat. But not all UPFs deserve the same reputation. Think of items like plant-based yoghurts or milks, high-fibre cereals or breads, or even Quorn in a veggie stew - these can add real nutritional value to a diet. During cancer treatment or recovery, when convenience is an important consideration, it’s also important to focus on what is realistic and sustainable, rather than adding unnecessary pressure.
We also touched on the joy of making things from scratch when it feels manageable - and bread came up as a great example. Baking bread at home is simpler than many think, and it’s a wonderful way to know exactly what you’re eating. With this in mind, here are three bread recipes to try. The cottage cheese bread is perfect for boosting protein intake, the Nordic-style super seedy bread is fantastic for fibre and plant diversity, and soda bread is a personal favourite of mine - so quick and easy to make!
By Rhitrition
MAKES: 1 LOAF
PREP TIME: 10 MINUTES
COOKING TIME: 60 MINUTES
DIFFICULTY: EASY
Ingredients
200g oats
300g cottage cheese
50g pumpkin seeds
2 tbsp flax seeds
1/4 tsp salt
2 eggs
Method
Mix all the ingredients together in one bowl.
Shape as a bread in a baking tray lined with parchment paper.
Bake for 60 minutes at 180C.
Source: https://www.rhitrition.com/food/cottage-cheese-bread
By The Gut Health Doctor
Ingredients
400g of porridge oats (we used Bio & Me Super Seedy & Nutty Porridge)
3 tbsp ground flaxseed
2 tbsp chia seeds
6 soft dried figs roughly chopped (optional)
6 eggs
¼ cup extra virgin olive oil
400g from list below (mixed)
Walnuts roughly chopped
Hazelnuts roughly chopped
Almonds roughly chopped
Linseeds
Poppy seeds
Sesame seeds
Pumpkin seeds
Sunflower seeds
Hemp seeds
Method
In a large mixing bowl add all the dry ingredients and stir to combine. In a separate bowl whisk the eggs and extra virgin olive oil.
Add the eggs to the dry ingredients and mix thoroughly until combined.
Add the mix to a lightly oiled loaf tin and push the mix down to compact. Place the loaf on the bottom shelf of a cold oven and turn on to 180°C fan. Cook for 60 minutes.
Remove from the oven and allow to cool completely before turning out. You may need to run a knife around the edges to remove.
Slice into thin slices 3-5mm thick, serve with nut butters, chia jam, yogurt and berries, cream cheese, smoked salmon, and dill. Or you can toast and serve with cheese and dried fruits.
Source: https://www.theguthealthdoctor.com/recipes/nordic-style-super-seedy-nutty-loaf-with-figs
By BBC Good Food
Total time: 55 mins (Takes 45 – 55 minutes)
Easy
Makes: 1 loaf
Ingredients
250g plain white flour
250g plain wholemeal flour
100g porridge oats
1 tsp bicarbonate of soda
1 tsp salt
25g butter cut in pieces
500ml buttermilk
Method
1. Preheat the oven to 200C/gas 6/fan 180C and dust a baking sheet with flour. Mix the dry ingredients in a large bowl, then rub in the butter. Pour in the buttermilk and mix it in quickly with a table knife, then bring the dough together very lightly with your fingertips (handle it very, very gently). Now shape it into a flat, round loaf measuring 20cm/8in in diameter.
2. Put the loaf on the baking sheet and score a deep cross in the top. (Traditionally, this lets the fairies out, but it also helps the bread to cook through.) Bake for 30-35 minutes until the bottom of the loaf sounds hollow when tapped. If it isn’t ready after this time, turn it upside down on the baking sheet and bake for a few minutes more.
3. Transfer to a wire rack, cover with a clean tea towel (this keeps the crust nice and soft) and leave to cool. To serve, break into quarters, then break or cut each quarter in half to make 8 wedges or slices – or simply slice across. Eat very fresh.
Source: https://www.bbcgoodfood.com/recipes/irish-soda-bread
Originally published on The Cancer Dietitian: https://www.thecancerdietitian.com/post/easy-homemade-bread-recipes-to-support-cancer-nutrition
