For adults, getting 20-35 g of fibre in your daily diet is recommended. Recent research suggests that fibre from whole grains, fruits, and vegetables can decrease colorectal cancer risk (Jacobs et al 2007)

The star of today’s colon-healthy recipe is the bountiful bean. Beans (and other legumes) may seem like humble foods, but they’re versatile, inexpensive,  packed with vegetable fibre and they have a low glycemic index, which means you’re blood sugar levels won’t spike too quickly after consumption. That’s good news for your heart, too! This recipe also uses lean ground turkey instead of beef, and you can add your favourite veggies for an extra dose of fibre.


  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 5 cloves garlic, minced
  • 2 small green bell peppers, seeded and chopped
  • 1 habanero pepper, seeded and chopped (optional- omit if you don’t like a lot of heat!)
  • 2 pounds lean ground turkey
  • 2 tablespoons chili powder
  • 2 teaspoons red pepper flakes
  • 1 tablespoon paprika
  • 1 tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon ground black pepper
  • 1 (1 ounce) envelope instant hot chocolate mix
  • 2 teaspoons seasoned salt (or to taste)
  • 1 tablespoon Worcestershire sauce
  • 2 (14.5 ounce) cans diced tomatoes with green chile peppers, drained
  • 1 (8 ounce) can tomato sauce
  • 2(15 ounce) cans kidney beans, drained
  • 1/2 cup whole kernel corn
  • 1 tablespoon hot pepper sauce


  1. Heat the olive oil in a large saucepan over medium heat. Add the onion, garlic, green peppers and habanero pepper; cook and stir until the onion is transparent. Push these to one side of the pot, and crumble in the ground turkey. Cover, and cook for about 5 minutes, stirring occasionally, or until the meat is no longer pink. Stir everything together so the garlic doesn’t burn.
  2. Season with chili powder, red pepper flakes, paprika, cumin, oregano, pepper, hot cocoa mix and seasoned salt. Stir in Worcestershire sauce, diced tomatoes with green chilies, tomato sauce and kidney beans. Partially cover the pan, and simmer over medium heat for about 50 minutes, stirring occasionally.
  3. Mix in the corn and hot pepper sauce, and simmer for about 10 more minutes. Remove from the heat and allow to cool for a few minutes before serving.

Click here for more information on the CCAC’s nutritional guidelines, including fibre and Glycemic Index reccomendations.

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