11
Nov
2016

Healthy reasons to use rosemary in recipes

Bowel Cancer Australia

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Rosemary has been a symbol of remembrance, loyalty and friendship since ancient times and brides once wore rosemary wreathes as a symbol of their love and fidelity, in the belief that the fragrant herb was a gift from Aphrodite, the goddess of love and beauty.

The aromatic herb is known to increase the flow of oxygen-rich blood to the head stimulating the mind, which is probably why rosemary became known as the herb of remembrance.

Particularly abundant near seashores, rosemary gets its name from the Latin words meaning "dew" and "of the sea", and is part of the same family as mint, oregano, thyme, basil and lavender.

Over the past decade, researchers have become increasingly interested in rosemary 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.

So this weekend, 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 ambience)

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 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
  1. Gently mix thick creamy vanilla yoghurt with 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 ambience)

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