20 PROSTATE HEALTHY RECIPES

An unusual topic, unless you are one of 6 males who may be diagnosed with the big C.  Try these out, hope you like them, there are only a few I find questionable (avocado and banana smoothie?)

Prostate Healthy Recipes  Collected by the Fargo Foodie  

TABLE OF CONTENTS

Broccoli Caesar Salad..................................................................................................... 2

Creamy Spinach and Lemon Soup................................................................................ 2

Turkey Cobb Salad.......................................................................................................... 2

Turkey and Chicken Meatloaf....................................................................................... 2

Baby Potato Cakes With Smoked Salmon................................................................... 3

Raspberry Chocolate Walnut Groovy Blondie.......................................................... 3

Berry Banana Avocado Smoothie................................................................................. 4

Beef and Beet Stew.......................................................................................................... 4

Chicken Scaloppini With Sweet and Sour Spinach................................................... 5

Linguine and Quinoa Meatballs With Tangy Tomato Sauce.................................... 5

Roasted Salmon Over French Lentils, Tomatoes and Fennel................................. 6

Crab Salad With Grapefruit, Avocado and Baby Greens.......................................... 7

Grilled Baja-Style Fish Tacos........................................................................................ 7

Fresh Tomato Salsa........................................................................................................ 8

Tomatillo Salsa................................................................................................................ 8

Poached Salmon With Mango Salsa............................................................................. 9

Black Bean and Corn Salad............................................................................................ 9

Stuffed Greek Chicken Breasts................................................................................... 10

Moo Shu Chicken Lettuce Wraps............................................................................... 11

Grilled Eggplant with Pomegranate Sauce............................................................... 11

10 FOODS FOR A HEALTHY PROSTATE.................................................................... 12

10 SUPERFOODS............................................................................................................ 13

1.  Broccoli Caesar Salad

2 cups broccoli florets (steamed for 2 minutes)

1 tablespoon chopped fresh garlic

1 lemon (juice)

1 tablespoon lemon zest

1/4 teaspoon red chilies

1 tablespoon olive oil or lemon olive oil

1/4 teaspoon large crusty sea salt

2 tablespoon Parmesan or Romano Cheese

1 tablespoon herb bread crumbs

Garnish: shaved parmesan (optional)

1.    Prep all ingredients to above specifications.
2.    Toss in a bowl and serve chilled.
3.    Garnish with shaved parmesan.

2.  Creamy Spinach and Lemon Soup

•    8 cups chicken or vegetable broth

•    1/2 cup arborio rice

•    1/4 cup lemon juice

•    1 tablespoon lemon zest

•    1/2 cup egg whites

•    1 cup fresh spinach, chopped

•    white pepper to taste

•    sea salt to taste

1.    Place broth, rice and lemon zest in a soup pot on a low flame. 
2.    Bring to a boil, turn down to a simmer and cook until rice is soft (about 25 minutes). 
3.    Cool. 
4.    In a blender or a food processor, puree soup with lemon juice. 
5.    Slowly add in egg whites while blending. 
6.    Place back in soup pot. Bring to a simmer and heat. 
7.    Add chopped fresh spinach, stir and heat about 3 minutes. 
8.    Season with sea salt and white pepper

3.  Turkey Cobb Salad 

A play on the traditional high-fat Cobb. Use your favorite dressing:

1 pound turkey breast (small dice; store bought or roast a turkey breast yourself)

2 cups shelled soybeans (blanched)

2  tomatoes (diced)

8  eggs (hard boiled; use whites only and dice)

8 strips vegetarian, turkey or tempeh bacon (cooked crisp and small dice)

2 avocados (diced)

1 head romaine lettuce (washed and chopped) 

1/4 head red cabbage (washed and chopped)

1.    Mix cabbage and romaine together. Set aside in refrigerator. 
2.    Prep all ingredients according to above specifications. 
3.    Place lettuce mix on plate. 
4.    Line each ingredient in vertical lines. 
5.    Serve with your favorite low-fat dressing.

4.  Turkey and Chicken Meatloaf

•    cooking spray or 1 tablespoon olive oil

•    1 pound ground white meat turkey

•    1 pound ground white meat chicken

•    1 onion julienned

•    2 carrots julienned

•    1/2 cup egg whites

•    3/4 cup organic ketchup

•    1/4 cup tamari soy sauce (low sodium)

•    1 tablespoon poultry spice

•    1 teaspoon fresh thyme, chopped

•    1 teaspoon granulated garlic

•    1 teaspoon granulated onion

•    3/4 cup rolled oats

•    to taste sea salt

•    to taste ground black pepper

•    1/4 cup organic ketchup or marinara sauce for top of meatloaf

1.    Sauté onions in cooking spray or olive oil cook about 5 minutes or until clear. 
2.    Add carrots, sauté 1 minute and remove from heat. 
3.    Place all other ingredients in a bowl. 
4.    Add onion mixture. 
5.    Blend well. 
6.    Place mixture in a loaf pan lined with parchment paper. 
7.    Top with ketchup. 
8.    Score diagonally, crisscross using a paring knife. 
9.    Bake at 350 degrees about 1½ hours or until 170 degrees when using a meat thermometer.

5.  Baby Potato Cakes With Smoked Salmon

5  baking potatoes (peeled and cut lengthwise)

1  onion (peeled)

1 tablespoon organic flour

2  egg whites

1 teaspoon baking powder

1/4 teaspoon sea salt

pinch black pepper

olive oil or canola cooking spray

1/4 cup fresh chives (snipped)

1/2 cup nonfat Greek yogurt

1/2 pound smoked salmon

Work quickly so peeled potatoes do not turn dark.
1. grate potatoes and onion in a food processor or by hand. 
2. Place in a bowl and add egg whites, flour, baking powder, sea salt and pepper. Mix well. 
3.  Spray a griddle or a large sauté pan with cooking spray. (If using a pan keep low flame) 
4. Add mix as you would for pancakes. Make them the size of a silver dollar. 
5. Let the cake become golden on one side and then flip over. Place on cookie sheet sprayed with cooking spray. 
6.Finish pancakes in a 350 degree oven, cooking about 20 minutes. (Frozen, thawed and heated when ready to use.) 
7.Serve with nonfat Greek yogurt/soy sour cream, sprinkle of fresh chives, a strip of smoked salmon.

6.  Raspberry Chocolate Walnut Groovy Blondie

1 1/2 cups all purpose flour

1/2 cup oats

1 teaspoon baking soda

1/4 teaspoon sea salt

1 cup organic light brown sugar

1/2 cup orange olive oil

1 teaspoon orange zest

3/4 cup egg substitute

1 teaspoon vanilla extract

1/2 cup walnuts

1/2 cup dark chocolate chips

1 cup raspberries

1.    Sift flour, sugar, baking soda and sea salt. 
2.    Add oats to sifted dry ingredients. 
3.    Mix olive oil, vanilla and egg substitute and set aside. 
4.    Place dry ingredients in the bowl of an electric mixer. 
5.    Slowly add wet ingredients. Mix on low speed for 2 minutes. 
6.    Scrape down sides. 
7.    Add chocolate chips, orange zest and walnuts. Mix for 30 seconds. 
8.    Fold in raspberries by hand. 
9.    Bake at 350 degrees in a 9x9 square pan for 25-30 minutes. 
10.  Let cool. 
11.  Cut into squares. 
12.  Serve with your favorite chocolate sauce or fat-free frozen yogurt, berries and a sprig of fresh mint.

7.  Berry Banana Avocado Smoothie

"Avocados are a wonderful ingredient to use in smoothies," says Lieberman. "Not only do they add all their heart-healthy properties to the drink, but they also create the creamiest, smoothest smoothies without your having to use any cream or other saturated fats."

1 cup frozen blueberries, strawberries or other berries

1 banana

 ½ large Hass avocado, pitted and peeled

1 tablespoon honey

¾ cup skim milk, rice milk or soy milk

Add all the ingredients to a blender and blend until smooth and creamy.

8.  Beef and Beet Stew

The longer you cook the broth, the more delicious your stew will be. Serves 6 to 8

2 pounds boneless beef round, cut into roughly 1-inch pieces

2 large carrots, roughly chopped

3 celery stalks, roughly chopped

3 medium onions, quartered

4 ounces tomato paste

Kosher salt

1 tablespoon black peppercorns

3 bay leaves

5 fresh thyme sprigs

1 pound red beets, peeled and grated

1 pound white cabbage, shredded

1 pound russet potatoes, peeled and finely diced

¼ cup red wine vinegar, plus more to finish

4 large garlic cloves, finely chopped

1 small bunch of fresh dill, stems removed and roughly chopped

Freshly ground black pepper

Combine the beef, carrots, celery, onions, tomato paste, 2 tablespoons salt, the peppercorns, bay leaves and thyme in a large stockpot and add water to cover by 4 or 5 inches. Bring to a simmer. After about 30 minutes, skim off any foam from the top, reduce the heat to the lowest setting, and cook, partially covered, for about 4 hours. Strain the broth through a fine-mesh sieve into another large pot, return the beef to the broth, and discard the vegetables. Add the beets, cabbage, potatoes, vinegar, chopped garlic and a handful of dill. Cook for 30 minutes longer, or until the potatoes are fork-tender.  Add remaining dill,to taste:with salt, ground pepper, vinegar.

9.  Chicken Scaloppini With Sweet and Sour Spinach

"One of my favorite spinach pairings is the sweet and sour combination," says Lieberman. "A less substantial green would have trouble standing up to so much flavor, but, oh no, not spinach." Serves 4

For the Chicken:

4 boneless, skinless chicken breasts (about 8 ounces each)

Salt and freshly ground black pepper

¼ cup all-purpose flour

¼ cup canola oil

For the Spinach:

⅓ cup balsamic vinegar

¼ cup red or golden raisins

1 cup chicken stock

3 garlic cloves, finely chopped

One 15-ounce can cannellini beans, rinsed and drained

10 ounces fresh spinach, microwave blanched and drained

½ cup walnut halves, toasted and roughly chopped

Place each chicken breast between 2 large sheets of plastic wrap. Use a meat mallet or heavy-bottomed pan to pound them to about a ½-inch thickness. Season generously with salt and pepper. Put the flour into a bowl and dredge each breast well to coat evenly. Heat the oil in a large skillet over high heat. Fry the breasts, in batches if necessary, until crispy, browned and cooked through, about 4 minutes per side. Set aside to rest.

Remove the cooled chicken from the pan and add the vinegar, raisins, stock, garlic and beans. Bring to a simmer and cook until thickened, about 7 minutes. Add the spinach and cook just a couple minutes longer. Remove from the heat and stir in the walnuts. Serve each chicken breast with a side of the spinach.

10.  Linguine and Quinoa Meatballs With Tangy Tomato Sauce

"Turns out, the quinoa works like a charm and the texture, while different from an Italian grandmother's, is quite wonderful in its own right." Serves 6

For the Sauce :

¼ cup olive oil

1 large onion, finely chopped

3 celery stalks, halved lengthwise and thinly sliced crosswise

1 large carrot, quartered lengthwise and thinly sliced crosswise

1 teaspoon hot red pepper flakes

One 28-ounce can tomatoes, chopped, with juices

4 garlic cloves, minced

1 tablespoon balsamic vinegar

Salt and freshly ground black pepper

For the Meatballs :

3 tablespoons canola oil

1 small onion, finely chopped

1 pound lean ground beef

1½ cups cooked quinoa

½ cup finely grated Parmesan cheese

1 egg

3 tablespoons fresh parsley leaves, very finely chopped

½ teaspoon salt

¾ teaspoon freshly ground black pepper

1 pound linguine

1 large handful fresh basil leaves

To make the sauce, heat the olive oil in a large pot over medium heat. Add the onion, celery, carrot and red pepper flakes and cook until tender, 10 to 15 minutes. Add the tomatoes, garlic and vinegar and simmer for 20 minutes longer. Season with salt and pepper to taste and set aside to keep warm.

To make the meatballs, preheat the oven to 425˚F. Heat the canola oil in a small skillet over medium heat. Add the onion and cook, partially covered, until very soft, about 10 minutes. Remove from the heat and cool.

In a large mixing bowl, combine the beef, quinoa, Parmesan, egg, parsley, salt, pepper and cooled onions. Stir until a smooth, homogenous mixture has formed. Roll the meat mixture into 2-inch balls and set them on an aluminum foil–lined baking sheet in neat rows. Bake for 20 to 25 minutes, until nicely browned but still soft to the touch.

In a large pot of boiling water, cook linguine al dente. Serve the pasta with some meatballs and the sauce and top with a sprinkling of torn basil leaves.

11.  Roasted Salmon Over French Lentils, Tomatoes and Fennel

"French green lentils are probably the most venerated of the lentils you will find at your supermarket — and for good reason," says Lieberman. "They have a robust, earthy flavor and a toothsome quality that few other lentil varieties possess. They are also very versatile, as they can stand up to heavy meat preparations. But in this recipe they add some interesting depth to a lighter preparation." Serves 6

¼ cup olive oil

1 large onion, thinly sliced lengthwise

1 small fennel bulb, cored, ends trimmed and thinly sliced lengthwise

1 pound fresh plum tomatoes, cored and roughly chopped (about 2 cups)

½ teaspoon dried marjoram

½ teaspoon dried thyme

½ cup dry white wine

1 quart chicken stock

1½ cups French green lentils (lentilles du Puy)

2 garlic cloves, minced

Salt and freshly ground black pepper

6 small salmon fillets, about 4 ounces each

¼ cup olive oil

Juice of ½ lemon

Lemon wedges, for serving

Preheat the oven to 400˚F.

Combine the oil, onion, fennel, tomatoes, marjoram and thyme in a large saucepan over medium heat and cook, partially covered, stirring frequently, until the fennel is soft, about 15 minutes. Add the wine and cook, uncovered, for 5 minutes longer. Add the stock, bring to a simmer, and stir in the lentils and garlic. Cook until the lentils are tender and the mixture has thickened, about 30 minutes longer. Season with salt and pepper to taste and keep warm.

Toss the salmon fillets with the olive oil, lemon juice, and salt and pepper to taste. Place the fillets on a foil-lined baking sheet and roast until the fish is medium, about 10 minutes.

Spoon the lentils into large, shallow bowls and top with the roasted salmon. Serve with the lemon wedges.

12.  Crab Salad With Grapefruit, Avocado and Baby Greens

Sections of pink grapefruit and wedges of lush avocado surround a mound of lightly dressed crabmeat.  Serves 2.  Prep time: 30 minutes or less 

1 pink or ruby red grapefruit

2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

1/4 teaspoon granulated sugar

1/2 pound fresh crabmeat, picked over for cartilage

2 tablespoons chopped fresh Italian parsley

1 tablespoon chopped fresh chives plus additional for garnish

Salt and freshly ground black pepper

1/2 avocado, sliced

4 cups (or 6.5-ounce bag) cut baby Bibb or Boston lettuce

Peel and segment grapefruit over a bowl to catch juice. Reserve 1 tablespoon juice and the grapefruit pieces separately.

In a bowl, combine oil, lemon juice, sugar and reserved grapefruit juice.

In a bowl, combine crabmeat, parsley and chives. Add 1 1/2 tablespoons dressing and toss to combine. Season with salt and pepper.

Combine lettuce with the remaining dressing. Divide on individual plates. Add a scoop of crabmeat salad and surround with grapefruit segments and avocado slices.

Grapefruit is not only loaded with vitamin C, but red varieties also contain the antioxidant lycopene.

Nutrients per serving: 345 calories, 180 calories from fat, total fat 20 g, 2.8 staurated fat, 0 g trans fat, 2.5 g polyunsaturated fat, 13.9 monounsaturated fat, 65 mg cholesterol, 360 mg sodium, 21 g total carbohydrate, 5 g dietary fiber, 11 g sugars, 23 g protein.

13.  Grilled Baja-Style Fish Tacos

Fish tacos are an easy, healthy meal and a great party item as well.

Serves  4, Prep time: 30 minutes or less, 45 Minutes or less

1 tablespoon olive oil

2 tablespoons fresh lime juice, divided

1 pound swordfish steak or other hearty white fish fillets

(such as halibut or cod)

Salt and freshly ground black pepper

1/2 cup chopped fresh cilantro

1/4 cup reduced-fat or regular sour cream

1/4 cup good quality light mayonnaise, such as Hellmann's

1 jalapeño, seeded and finely chopped

8 (6-inch) corn tortillas

1 cup shredded cabbage or coleslaw mix

1 tomato, chopped, or Fresh Tomato Salsa or Tomatillo Salsa

(recipes below)

In a shallow plate, combine oil and 1 tablespoon lime juice.

Add fish, turning to coat, and marinate for 15 minutes.

Preheat a lightly oiled grill to medium-high.

Remove fish from marinade and sprinkle with salt and

pepper. Grill fish for 4 to 7 minutes per side, or until cooked

through. Remove from grill and let rest for 5 minutes before

slicing into 1/3- to 1/2-inch thick pieces.

Meanwhile, in a bowl, combine cilantro, sour cream,

mayonnaise, jalapeño and the remaining 1 tablespoon

lime juice.

Wrap the tortillas in a damp paper towel and warm in the

microwave on HIGH for 15 to 30 seconds.

Top each tortilla with cabbage, sour cream mixture and

fish. Sprinkle with tomatoes.

Nutrients per serving: 350 calories, 135 calories from fat, 15 g total fat, 3.6 grams saturated fat, 0 g trans fat, 4.8 g polyunsaturated fat, 5.4 g monounsaturated fat, 55 mg cholesterol, 270 mg sodium, 27 g carbohydrate, 4 g dietary fiber, 4 g sugar, 27 g protein

14.  Fresh Tomato Salsa

Salsa is not just for chips. A couple of spoonfuls over grilled chicken or fish transforms a simple main course into something memorable. Adjust the salsa to taste, adding more onion, garlic, jalapeno, or hot sauce for pungency, or lime for tartness. Just be sure to start with ripe, flavorful tomatos.  Serves 8.  Prep time: 15 minutes or less

2 large ripe tomatoes

3 tablespoons chopped red onion

1 garlic clove, minced or to taste

1 jalepeno, seeded and finely chopped

1/3 cup chopped fresh cilantro 

1 tablespoon fresh lime juice, or to taste

Hot sauce, such as Tobasco

Salt, and freshly ground black pepper

In bowl, combine tomatoes, onion, garlic, jalapeno and cilantro. Add lime juice and hot sauce and stir to combine. Season with salt and pepper. Taste and adjust seasonings as desired.

Nutrients per serving: 15 calories, 0 calories from fat, 0 grams total fat, 0 mg cholesterol, 0 mg sodium, 3 g total carbohydrate, 1 g dietary fiber, 2 g sugars, 1 g protein.

15.  Tomatillo Salsa

This salsa, which uses canned tomatillos and jalapenos for convenience, gets a burst of vibrancy from the addition of a healthy dose of fresh cilantro. Serve salsa as a dip with chips, or use it as a topping for grilled fish, chicken or tacos.

Serves 16,  Prep time: 15 minutes or less

1 small onion, quartered

1 (11 oz. can) tomatillos, drained

1/2 cup sliced canned nacho jalapeno slices

1 cup fresh cilantro

In a food processor pulse onion two or three times. Add tomatillos, jalapeno slices with some juice, and cilantro and pulse until well combined.

Nutrients per serving: 10 calories, 0 calories from fat, 0 g total fat, 0 mg cholesterol, 105 mg sodium, 2 g total carbohydrate, 0 dietary fiber, 1 g sugars, 0 protein.

16.  Poached Salmon With Mango Salsa

This salmon is moist and delicious hot or cold

Poaching, a no-fat method for cooking, imparts subtle flavor while retaining moisture. This is especially critical when preparing seafood, where overcooking can dry out the fish and ruin it. Another benefit: poached fish is just as good served chilled.

can also be seared in a lightly oiled nonstick pan and topped with the salsa. Add or substitute other fruit into the salsa, including peaches, papayas, or for tartness, fresh cranberries.

Serves 4, 15 minutes or less

2 mangoes, peeled, pitted, and chopped

1/4 cup finely chopped red bell pepper

2 to 3 tablespoons fresh lime juice

2 tablespoons finely chopped red onion

2 tablespoons finely chopped fresh

cilantro

1 tablespoon finely chopped jalapeño

Salt and freshly ground black pepper

2 (8-ounce) bottles of clam juice

1 lemon, sliced

1 pound salmon fillets

In a bowl, combine mangoes, bell pepper, 2 tablespoons lime juice, onion, cilantro and

jalapeño. Taste and add additional lime juice if necessary.

In a deep skillet large enough to hold the salmon in one layer, combine clam juice and

lemon slices. Simmer for 5 minutes. Add the salmon, cover and simmer for 10 minutes, or until cooked through.

Top salmon with salsa.

Note: Mangoes are loaded with antioxidants, vitamin C and beta-carotene, but can be a challenge to cut because they have a large, flat seed that sticks tenaciously to the fruit. Using a sharp knife, cut the fruit vertically, sliding the knife along the seed on one side. Repeat on the other side to create two large pieces. Then cut away as much of the remaining meat as you can. Remove the peel after cutting.

Nutrients per serving: 275 calories,90 calories from fat, 1.8 g saturated fat, 0 g trans fat, 2.2. g polyunsaturated fat, 4.8 g monounsaturated fat, 75 mg cholesterol, 95 mg sodium, 22 g total carbohydrate, 2 g dietary fiber, 18 g sugars, 25 g protein.

17.  Black Bean and Corn Salad

Great as side dish or a dip for tortilla chips

Remember this salad when you have leftover corn on the cob. Use the measurements as a guide, but feel free to tinker. Serves 8. 15 minutes or less

2 (15-ounce) cans black beans, rinsed and drained

1 cup fresh, frozen or canned no-salt-added corn, drained

1 tomato, chopped

1 red, yellow or green bell pepper, seeded and chopped

1/2 small red onion, chopped

1 jalapeño, seeded and finely chopped

2 tablespoons fresh lime juice

1 tablespoon olive oil

1 teaspoon ground cumin

Salt and freshly ground black pepper

1/4 cup chopped fresh cilantro

In a bowl, combine black beans, corn, tomato, bell pepper, onion and jalapeño. In a bowl, combine lime juice, oil and cumin, and drizzle over bean mixture. Season with salt and pepper and sprinkle with cilantro.

Nutrients per serving (for 8 servings): 125 calories, 20 calories from fat, 2.5 g total fat, 0.4 g saturated fat, 0 g trans fat, 0.5 grams polyunsatured fat, 1.4 g monounsaturated fat, 0 mg cholesterol, 80 mg sodium, 20 g total carbohydrate, 7 g dietary fiber, 5 g sugars, 6 g protein.

18.  Stuffed Greek Chicken Breasts

Serves 4  Prep time: 15 minutes or less.  45 minutes or less

1 (10-ounce) package frozen chopped spinach, thawed and drained

1/4 cup feta cheese

Grated zest of 1 lemon

4 teaspoons Greek seasoning

Salt and freshly ground black pepper

4 (4-ounce) boneless, skinless chicken breasts

1 tablespoon canola oil

Preheat the oven to 350 degrees.

In a bowl, combine spinach, feta and lemon zest.

Using a paring knife, cut a pocket in the side of the thickest part of the breast, a bit more

than halfway through the width and length of the breast. Make sure not to poke through

the meat. Stuff the breast with spinach mixture. Use a toothpick or wooden skewer to close

the flap.

Lightly coat chicken with Greek seasoning and sprinkle with salt and pepper.

In a large ovenproof skillet over medium-high heat, add oil. Cook chicken for 3 to 5 minutes

per side.

Transfer to the oven and bake for 8 to 12 minutes, or until cooked through.

Coating chicken with a seasoning blend is simple and delivers a lot of oomph. Greek seasoning — a blend of onion, garlic, spearmint, and oregano — is a great complement to the dish.

Nutrients per serving: 205 calories, 80 calories from fat, 9 g total fat, 2.5 g saturated fat, 0.1 g trans fat, 1.8 g polyunsaturated fat, 3.5 g monounsaturated fat, 75 mg cholesterol, 215 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 1 g sugars, 28 g protein

19.  Moo Shu Chicken Lettuce Wraps

A lighter version of this popular Asian dish

Making moo shu at home is a breeze and more healthful when you use lettuce leaves as wrappers instead of the traditional Chinese flour pancakes. Just spoon the chicken mixture into the lettuce "cups".

This dish can also be made with beef, shrimp, or pork. Shiitake and other wild mushrooms can be substituted as well.  Serves 4 

Prep time: 15 minutes or less.  30 minutes or less

1 tablespoon canola oil

2 cups sliced mushrooms

3/4 pound boneless, skinless chicken

breasts, cut into very thin strips

3 cups shredded cabbage or coleslaw mix

1/2 cup matchstick-cut carrots

1/2 cup thinly sliced red bell pepper

2 scallions, thinly sliced

3 tablespoons hoisin sauce, or to taste

1 small head Boston or Bibb lettuce,

leaves separated and core discarded

In a wok or large skillet over high heat, add oil. Sauté the mushrooms for 1 to 2 minutes. Add

chicken, cabbage, carrots, bell pepper and scallions and sauté for 5 to 7 minutes, or until tender.

Add hoisin sauce and stir to combine. Cook for 1 to 2 minutes, or until vegetables and chicken

are cooked through. If sauce is too thick, add 1 tablespoon water.

Spoon moo shu into lettuce leaves. Top with a small dollop of hoisin, if desired.

Nutrients per serving: 185 calories, 55 calories from fat, 6 g total fat, 0.9 g saturated fat, 0 g trans fat, 1.8 g polyunsaturated fat, 2.9 g monounsaturated fat, 50 g cholesterol, 230 mg sodium, 12 g carbohydrate, 3 g dietary fiber, 7 g sugars, 21 g protein.

20.  Grilled Eggplant with Pomegranate Sauce

Serves 6

Ingredients:

         1 large eggplant

         2 Tbsp olive oil

         3 cloves garlic

         2 to 3 pomegranates, or 1 cup juice

         3/4 cup sugar

         1 tsp salt

Garnish:Minced parsley and1/2 cup pomegranate seeds

Directions:

Cut eggplant into 1/4-inch slices, and place them on paper towels. Sprinkle slices with salt, and weight them down with heavy plates or a board for 30 minutes. Then pat them dry with paper towels.

Prepare pomegranate syrup by cutting 2 or 3 pomegranates in half and juice using a citrus reamer or juicer until you have 1 cup of liquid, or use 1 cup of commercial pomegranate juice. Combine juice and 3/4 cup of sugar in a small saucepan; bring to a boil. Reduce heat and simmer about 20 minutes until reduced to 1/2 cup, stirring frequently.

Lightly brush eggplant slices with olive oil, and place them on grill. Grill them for 3 minutes on each side, or until they are lightly browned on both sides. Remove from grill. Arrange the eggplant by overlapping the slices on a serving dish.

In a mortar, crush garlic cloves with 2 tsps salt to a paste. In a non-metallic bowl, combine the garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice. Sprinkle the slices with minced parley and pomegranate seeds for garnish and chill covered.

Nutritional Analysis: Calories 239, Protein 1g, Fat 2g, Calories from Fat 27%, Cholesterol 0mg, Carbohydrate 55g, Fiber 2g, Sodium 397mg.

10 FOODS FOR A HEALTHY PROSTATE

One in six North American men will develop prostate cancer. A nutrient-rich, low-fat diet can play a vital role in preventing cancer from developing in this important gland. 

Vegetables from the cruciferous family—broccoli, cabbage and cauliflower—contain isothiocyanates, which are phytochemicals that appear to be protective. These foods also offer the added benefits of antioxidants.

Fish and vegetable oils high in omega-3 fats seem to reduce the risk of prostate cancer.

Vitamin E is known to reduce prostate inflammation and may protect against cancer. Good sources include margarine, vegetable oils, nuts and seeds, wheat germ and whole grains.

Whole grains offer fibre, selenium, vitamin E and phytochemicals, all of which play a role in the prevention of cancer.

Bump up the lycopene. A study of nearly 48,000 men found that this substance, found in such foods as tomatoes, tomato products, red grapefruits and watermelons appears to reduce the risk of prostate cancer. Cooking appears to release more of the lycopene in tomatoes; so tomato-based pasta sauces and soups may be especially beneficial. Lycopene is fat soluble so is better absorbed when eaten with a little fat.

Selenium is another mineral that may offer protection. This antioxidant is found in nuts—especially Brazil nuts—seafood, some meats, fish, wheat bran, wheat germ, oats and brown rice.

Soy products can help prevent prostate enlargement and may slow tumour growth. This effect is attributed to isoflavones, plant chemicals that help lower dihydrotestosterone (DHT), a male hormone that stimulates the overgrowth of prostate tissue.

Cut back on red meat. It is high in saturated animal fats and has been linked to an increased incidence of prostate problems. Excessive weight has also been linked to prostate troubles and cutting back on red meat can help you lose weight.

Drink plenty of fluids. Anyone with an enlarged prostate should drink plenty of water and other non-alcoholic fluids to flush the bladder. Caffeine and beer should be reduced to a minimum.

Avoid spicy foods as well as alcohol, caffeine and other substances that irritate the urinary tract.

10 SUPERFOODS

Avocados

Put them in brownies. Seriously. "The natural creaminess of avocado makes it a great substitute for creamy, saturated milk fat such as butter and cream," says Lieberman, "which is why you can make delicious brownies, smoothies and other desserts with avocado as the main source of fat."

Though avocados contain more fat than almost any other fruit, it's virtually all monounsaturated fat whose many benefits include raising good cholesterol, lowering bad cholesterol and preventing heart disease. And if that weren't enough, it's high in fiber, low in calories, and even higher than bananas in the blood-pressure-reducing mineral potassium.

Beets

If you ate canned beets as a kid and think you hate them, try them again. They are "nature's multivitamin," according to Lieberman and O'Connor, who say the beet contains a greater range of nutrients ounce for ounce "than virtually any other fruit or vegetable on the planet." The antioxidants that turn beets deep red also fight off free radicals that attack the body's cells and can lead to aging and disease including cancer. Compounds in beets also have been shown to lower blood pressure and cardiovascular disease risk, and to help cleanse the body of harmful chemicals in processed foods, such as nitrates. "Beets are surprisingly versatile," Lieberman says. "They can be eaten raw or cooked and are delicious cold and hot."

Berries

Forget those fancy exotic berries like the Acai from the Brazilian rain forest. North America's berries are just as laden with antioxidants, more economical, and versatile and tasty to boot. Raspberries, blackberries, strawberries and blueberries make their "all-star team of superfruits." Each should be added equally to a diet to reap their individual benefits: strawberries for potassium, raspberries for vitamin C, blueberries for fiber and blackberries for vitamin E and more. "It's not hard to come up with crowd-pleasing recipes with berries," Lieberman says. "But making both sweet and savory dishes with berries was an adventure for me, and it turned out great."

Cabbage

In the super-healthy family of cruciferous vegetables that includes broccoli and cauliflower, cabbage is a standout. Scientists have identified compounds in cabbage that reduce the risk of cancers — including breast, stomach, lung and prostate cancer — as well as heart disease, gastrointestinal problems and Alzheimer's disease. Cabbage is also a rich source of vitamins A, C and K, which protects joints and can lower the risk of osteoarthritis. Lieberman contends that "probably the biggest misconception about cabbage is that it needs to be cooked forever. That's not true at all. It's fantastic raw, and even with very brief cooking times in quick curries and stews."

Fish 

The 10 Things categorizes "Super Fish" as those low in contaminants and high in the omega-3 fatty acids in fish oil — chief among them, salmon, Arctic char, halibut and rainbow trout. Studies show that regularly consuming such fish can help lower blood pressure and reduce inflammation; and that the fish oil in them provides a brain-nourishing compound that can slow the mental decline associated with aging. Lieberman said cooks increasingly can find "lots of simple, quick fish recipes that take the worry and stress out of cooking fish," such as his recipe for Roasted Salmon over French Lentils, Tomatoes, and Fennel, which includes not just one but three of his 10 superfoods.

Lentils 

Learn to like 'em. As nutritionists increasingly warn of the health risks of consuming too much red meat, lentils are a near-perfect substitute: When mixed with rice or another grain, these little legumes form a complete protein with all the amino acids the body needs. Lentils have no cholesterol, virtually no fat, and high proportions of soluble and insoluble fibers that help manage blood sugar, lower cholesterol and aid digestion. They're also packed with vitamins and minerals, including iron. "Lentils are so good for you, they're worth keeping around all the time," Lieberman says. "A good tip for doing that is to make a big batch and slightly undercook the lentils, refrigerate them once they're cool, and then use them as needed in your recipes for everything from salads to stews."

Nuts

Forget the "food fallacies" of nuts being fattening snack food, say O'Connor and Lieberman: Almonds, cashews, hazelnuts, walnuts and peanuts (technically a legume) actually are full of heart-healthy fats that boost "good" cholesterol. They cite findings that adding a few servings of nuts a week dramatically reduces people's risk of cardiovascular disease — and other studies that found regular nut consumption actually made people less likely to gain weight. In researching nut recipes, says Lieberman, "My biggest Eureka Moment came with making a cream sauce out of cashews. It was truly a revelation — eating is believing!"

Quinoa

Many Americans never have heard of this grain (pronounced keen-wah). But according to NASA scientists tasked with feeding astronauts in space, quinoa comes as close to supplying "all the essential life-sustaining nutrients … as any (food) in the plant or animal kingdom." Quinoa is very high in fiber, protein and minerals, and very low in calories and in fat. Studies have shown eating a daily bowl can lower rates of obesity, breast cancer, heart disease and Type 2 diabetes. "Quinoa has become a staple in my house since writing this cookbook — I love it more than ever," Lieberman says. He incorporates it in a wide range of recipes, including Linguine and Quinoa Meatballs with Tangy Tomato Sauce.

Spinach

It's "kryptonite to cancer cells," the authors say. Spinach contains so many anti-oxidants "that in some ways it's the equivalent of two or three servings of vegetables in one." Besides scoring high in the USDA measure of food's ability to rid the body of free radicals, spinach is packed with other nutrients including calcium, vitamins A and K, and omega-3 fatty acids. "I try to eat spinach every day," Lieberman says. "This is actually possible because spinach is so quick and easy to cook. I'm talking five minutes or under in lots of recipes."

Tomatoes

Over the past decade, such authorities as the Harvard School of Public Health and the International Journal of Cancer have noted that regular consumption of tomato products can reduce the risk of cancer and heart disease, thanks to tomatoes' powerhouse combination of vitamins and phytonutrients such as lycopene. Because cooking actually enhances tomatoes' health-promoting properties by making nutrients more easily absorbed, Lieberman considers canned tomatoes "a good alternative to fresh; quick, easy and inexpensive. The news about cooked tomatoes actually being healthier opened the field wide open for me to a great range of recipes, from pizza to tomato-based stews."