24
Apr
2019

Bowel healthy rosemary recipes for Anzac Day

Bowel Cancer Australia

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Rosemary is widely recognised as the main plant associated with Anzac Day when sprigs of the aromatic herb are traditionally worn as a sign of remembrance.

Abundant near seashores, rosemary gets its name from the Latin words meaning "dew" and "of the sea", and has significance for Australians because it is found growing wild on the Gallipoli peninsula.

Since ancient times, rosemary has been a symbol of loyalty, friendship, and remembrance - probably due to its ability to increase the flow of oxygen-rich blood to the head, stimulating the mind. 

Over the past decade however, rosemary has become more than just a symbol, attracting the attention of researchers due to its protective effects on bowel cancer and other types of cancer. 

The benefits are due to a compound called Rosmarinic acid, which may have the ability to reduce inflammation, increase anti-oxidant enzymes and prevent the spread of bowel cancer cells.

Rosemary is also a source of iron, calcium and vitamin B6.

It tastes great in roasts, soups, stews and other dishes and its soothing aroma has been linked to stress and anxiety relief.

 

This Anzac Day, why not try out a recipe with rosemary?

To make it easy Teresa, Bowel Cancer Australia’s nutritionist, has shared a few of her favourites.

We hope you enjoy them and encourage you to share them too!

Check out our website for more great recipes.


HIGH FIBRE ROSEMARY VEGETABLE SKEWERS


Makes 8 serves, approximately 4 grams of fibre per serve * Vegetarian, VG


Ingredients

  • 8 long sprigs of rosemary – each sprig approximately 22cms long remove leaves except the leaves at the tip
  • 2 zucchinis
  • 200 grams of cherry or grape tomatoes
  • 1 yellow pepper
  • 1 green pepper
  • Basting oil
  • 50 mls extra virgin olive oil
  • Zest and juice of one lemon
  • Pinch of salt
  • Freshly ground pepper
  • 2 teaspoons of finely diced rosemary leaves

 

Method

  1. Place the sprigs of rosemary in cold water for about 10 minutes.
  2. Cut zucchinis into 3 cm slices.
  3. Deseed and remove the stalk of yellow and green peppers and cut into roughly 2 cms pieces.
  4. Heat the grill or BBQ to medium heat.
  5. Remove the stalks from cold water.
  6. Thread the vegetables onto the stalks gently and baste vegetables with a brush.
  7. Grill the vegetables turning every 3 minutes and re-baste until they are golden brown on all sides.

 


LOW FIBRE ROSEMARY VEGETABLE SKEWERS


Makes 2 serves, approximately 2 grams of fibre per serve * Vegetarian, VG
*Ostomates should not eat the sprigs


Ingredients

  • 8 long sprigs of rosemary – each sprig approximately 22cms long remove leaves except the leaves at the tip
  • 2 zucchinis
  • 100 grams of red peppers skin and pips removed
  • 100 grams green peppers skin and pips removed
  • 4 yellow acorn squash
  • 100 grams green peppers skin and pips removed
  • Basting oil
  • 50 mls extra virgin olive oil
  • Zest and juice of one lemon
  • Pinch of salt
  • Freshly ground pepper
  • 2 teaspoons of finely diced rosemary leaves

 

Method

  1. Place the sprigs of rosemary in cold water for about 10 minutes.
  2. Cut zucchinis into 3 cm slices.
  3. Deseed and remove the stalk of red and green peppers and cut into roughly 2 cms pieces.
  4. Cut acorn squash into quarters.
  5. Heat the grill or BBQ to medium heat.
  6. Remove the stalks from cold water.
  7. Thread the vegetables onto the stalks gently and baste vegetables with a brush.
  8. Grill the vegetables turning every 3 minutes and re-baste until they are golden brown on all sides.

 


HIGH FIBRE ROSEMARY ORANGE MUFFINS (fills the kitchen with aromatic ambiance)


8-10 muffins, approximately 4-5 grams of fibre per serve *Vegetarian


Muffin ingredients

  • 280 grams of wholemeal wholegrain flour
  • 2.5 teaspoons of baking powder
  • 100 grams of coconut sugar
  • Pinch of sea salt
  • 100 grams of roughly crushed almonds
  • Zest of one orange
  • 1 teaspoon of natural vanilla essence
  • 6 tablespoons of coconut oil (warmed gently to a liquid state)
  • 60mls of freshly squeezed orange juice
  • 200 grams of plain Greek yoghurt
  • 1 tablespoon of very finely chopped rosemary
  • And a few sprigs for decorating the tops of the muffins
  • 2 beaten eggs

 

Muffin method

  1. Put 10 muffin liners in a 12 hole muffin tray
  2. Preheat oven to 200 C
  3. Thoroughly mix together flour, sugar, almonds, baking powder and salt in a large bowl
  4. In a small separate bowl, beat together yoghurt, vanilla essence, coconut oil orange juice, and zest, finally, add finely chopped rosemary
  5. Gently stir small bowl wet ingredients into the dry ingredients until a batter consistency is formed (may add a little water if the mixture is too stiff)
  6. Spoon the mixture into the muffin papers
  7. Bake for 18-20 minutes until golden brown and the middle pops back after touch
  8. Cool thoroughly before adding topping just before serving

 

Topping ingredients

  • 200 grams of vanilla yoghurt
  • 1 teaspoon of orange zest
  • Sprigs of rosemary

Topping method

Gently mix thick creamy vanilla yoghurt with the zest of orange and spoon on top of the individual muffins and add a sprig of rosemary to decorate.

 

 

LOW FIBRE ROSEMARY ORANGE MUFFINS (fills the kitchen with aromatic ambiance)


8-10 muffins, approximately 4-5 grams of fibre per serve *Vegetarian
*Ostomates should not eat the sprigs



Muffin ingredients

  • 280 grams of plain Orgran® flour
  • 2.5 teaspoons of baking powder
  • 100 grams of coconut sugar
  • Pinch of sea salt
  • Zest of one orange
  • 1 teaspoon of natural vanilla essence
  • 6 tablespoons of coconut oil (warmed gently to a liquid state)
  • 60mls of freshly squeezed orange juice
  • 200 grams of plain Greek yoghurt
  • 1 tablespoon of very finely chopped rosemary
  • And a few sprigs for decorating the tops of the muffins
  • 2 beaten eggs

 

Muffin method

  1. Put 10 muffin liners in a 12 hole muffin tray
  2. Preheat oven to 200 C
  3. Thoroughly mix together flour, sugar, baking powder and salt in a large bowl.
  4. In a small separate bowl, beat together yoghurt, vanilla essence, coconut oil, orange juice, and zest, finally add finely chopped rosemary.
  5. Gently stir small bowl wet ingredients into the dry ingredients until a batter consistency is formed (may add a little water if the mixture is too stiff).
  6. Spoon the mixture into the muffin papers.
  7. Bake for 18-20 minutes until golden brown and the middle pops back after touch.
  8. Cool thoroughly before adding topping just before serving.

 

Topping ingredients

  • 200 grams of vanilla yoghurt
  • 1 teaspoon of orange zest
  • *Sprigs of rosemary

 

Topping method

Gently mix thick creamy vanilla yoghurt with the zest of orange and spoon on top of the individual muffins and add a sprig of rosemary to decorate.



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