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A report by the World Cancer Research Fund and the American Institute for Cancer Research gives convincing evidence that red and processed meats increase bowel cancer risk, while fibre-rich foods protect against the disease. 
In Hong Kong bowel cancer is the second-most common form of the disease. Experts recommend limiting consumption of red meat (beef, lamb, pork) to five or six portions a week, and avoiding processed meats (ham, sausages, bacon, salami, hotdogs) altogether. 
Carnivores breaking into a cold sweat at the suggestion should check out these tasty alternatives. 
Sweet potato curry
Orange sweet potatoes are an excellent source of beta carotene, which potentially helps to protect against cancer. 
Ingredients (Serves 4) 
1 tbsp oil
1 large onion, peeled, finely chopped
4 cloves of garlic, crushed
1 tsp chilli powder
2.5cm piece ginger, peeled, chopped
3 tsp ground coriander
1 tsp turmeric
2 tsp ground cumin
500g sweet potato, peeled and cut into 2cm pieces
2 fresh tomatoes, chopped
150ml vegetable stock or water 
1 can chickpeas, drained 
50ml coconut milk
200g frozen spinach
Salt and pepper to taste
Method
1 Heat the oil in a large saucepan over a medium heat, add the onion and cook for 3-4 minutes or until slightly softened and transparent. Add the garlic, chilli powder, ginger, coriander, turmeric and cumin and stir fry for a couple of minutes.
2 Add the tomatoes, sweet potatoes and stock. Bring to a boil, then reduce the heat to low, cover partially with a lid and simmer for 20-25 minutes or until the sweet potato is soft and tender. 
3 Add the chickpeas and coconut milk, stir, partially cover with the lid and cook for 10 minutes. 
4 Add the spinach, stir and cook for 5-8 minutes to warm through. Season to taste with salt and pepper. Serve immediately.
Nutritional information per serving: 322kcal, 1365kJ, 14.1g protein, 9.0g fat, 53.7g carbohydrates, 10.1g fibre
Vegetable lasagne 
If you're cooking for people who hate veggies, chop them up really small, so they meld into the sauce - they won't even know the lasagne is meat-free. Try it with different combos of veggies.
Ingredients (Serves 4-6)
1 tbsp olive oil
1 large onion, peeled, chopped
2 cloves garlic, peeled, chopped
1 medium red bell pepper, chopped
2 medium courgettes, chopped
2 medium aubergines, chopped
200g butternut squash, peeled, chopped
400g canned chopped tomatoes
150ml vegetable stock
1 tsp dried basil
1 tsp dried oregano
1/2 tbsp balsamic vinegar
200g part skim mozzarella cheese
250g ricotta cheese
50g Parmesan cheese
1 egg
salt and pepper to taste
12 no-soak lasagne sheets
Method
1 Heat the oil in a large pan over a medium heat. Add the onion to pan and cook 3-4 minutes, stirring frequently. 
2 Add the garlic, pepper, courgettes, aubergines and butternut squash, saute for 5 minutes then add the tomatoes, stock, basil, oregano and vinegar.
3 Bring the mixture to a simmer and cook over a low heat for 25-30 minutes or until the sauce thickens and the vegetables have softened. Season to taste with salt and pepper. 
4 Meanwhile mix 150g mozzarella, all of the ricotta, 25g Parmesan and the egg together thoroughly. 
5 Preheat the oven to 170C fan/ 350F. Spread 1/5th of the vegetable mixture over the bottom of a 13x9 inch baking dish. Place three lasagne sheets over the top. 
6 Spoon a fifth of the vegetable mixture evenly over the pasta sheets, then one third of the cheese and egg mixture evenly over that. Repeat the layers twice, ending with the lasagne sheets. Top with the remaining vegetable mixture. Sprinkle evenly with the remaining mozzarella and Parmesan cheeses. 
7 Cover the baking dish with a layer of foil and bake for 45 minutes. Remove the foil and bake for a further 10-15 minutes or until the cheese has melted and the top is golden brown.
Nutritional information per serving: 322kcal, 1346kJ, 22.7g protein, 15.6g fat, 22.4g carbohydrates, 3.9g fibre



Meat no more