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Sample Recipes - Page 1
Below is a collection of Recipes appearing in the Eat to Beat Prostate Cancer Cookbook.
- Sun-Dried Tomato Dip
- Grilled Sausage and Pepper Hero
- Thousand Island Dressing
- Cornmeal-Crusted Cod with Salsa
- Lima Beans with Sage
- Pomegranate-Blueberry Ice
- Pomegranate-Glazed Tofu
- Chipotle Mayonnaise
- Corn and Edamame Chowder with Sweet Potato
- Pumpkin Flan with Caramel Sauce
More Recipes
Sun-Dried Tomato Dip
 Sun-dried tomatoes provide a very concentrated form of lycopene, and the fact that the tomatoes are in olive oil makes the lycopene easily absorbed by the body. One tablespoon dip contains almost 2 milligrams of lycopene, 1 gram of fiber, and only 1 gram of fat, and that’s mostly “good” mono-unsaturated from the olive oil.
To vary the flavor of the dip, you can add chopped fresh basil, dill, tarragon, or chives, or their dried counterparts. A sprinkle of dried cumin, chili powder, or curry powder would also blend well with the flavor of the dried tomatoes.
Serving Suggestions: Raw vegetables, such as carrots, strips of red bell pepper, broccoli and cauliflower florets, radishes, cucumber rounds, and green beans are delicious for scooping up the dip. You also can spread the bean mixture on whole-grain crackers or use as a sandwich spread, or thin it out with a little vegetable broth and toss with cooked whole-wheat penne and rotelle for a quick-to-fix pasta dish.
Makes about 11/2 cups.
Prep: 5 minutes.
1 can (15 ounces) cannellini beans, drained and rinsed
1 tablespoon olive oil
8 pieces sun-dried tomato pieces (about 1/4 cup), packed in oil, blotted dry with paper towels
1/4 cup vegetable broth
In a food processor, combine the beans, oil, and tomato pieces. Process until the mixture is coarsely combined. Add broth and process until a smooth paste. For thinner dip, add more broth until desired consistency.
Make-Ahead Tip: Dip can be refrigerated for up to 3 days.
Grilled Sausage and Pepper Hero
For this pizza parlor favorite, instead of grilling the ingredients, you can broil or pan-fry them in olive oil in a nonstick skillet and then toast the bread separately. The cooking times are approximately the same, regardless of cooking method. Lycopene from the tomato sauce and soy in the sausage are the nutritional pluses here, as well as the antioxidants in the bell pepper.
Serving Suggestions: For pizza-style sandwiches, use grilled or toasted whole-wheat pocketless pitas in place of buns. A bowl of crispy vegetable chips is a good go-with.
Makes 4 heroes.
Prep: 10 minutes Cook: 8 minutes
2 cups Homemade All-Purpose Tomato Sauce (p. 259) or bottled meatless marinara sauce
1/4 teaspoon crushed red pepper flakes
4 whole-grain hot dog-style rolls, split lengthwise and opened like a book
1 tablespoon olive oil
1 large onion, thickly sliced
2 green, red, yellow, or orange bell peppers, or a combination, cored, seeded, and cut lengthwise into 1/2-inch-thick slices
1 package (8 ounces) Italian-style soy sausage links, split lengthwise
1/2 cup shredded mozzarella-style soy cheese (optional)
1. Heat outdoor grill, indoor nonstick covered grill pan, or boiler. Meanwhile, in large saucepan, heat tomato sauce and pepper flakes to a simmer. Keep warm.
2. Brush cut side of rolls evenly with olive oil. Grill until lightly toasted, about 2 minutes. Keep warm.
3. Grill or broil onion slices and peppers until crisp-tender and charred, turning over, about 4 minutes. Add to sauce in pan and gently toss.
4. Grill or broil sausages until heated through, about 1 1/2 minutes.
5. Place open rolls on serving plates. Top with sausages. Spoon vegetables and sauce evenly over. Top with cheese, if using, and serve at once. |
Thousand Island Dressing
An American favorite, good practically anywhere, anytime, but especially yummy over a wedge of iceberg lettuce, or better yet, dark leafy greens. This soy version has about half the amount of fat as the store-bought bottled variety, and with the added bonus of isoflavones from the soy.
Serving Suggestions: Spoon over vegetable salads or just plain blanched vegetables, and use as a sandwich flavor-enchancer, as in a Reuben Sandwich with Sauerkraut and Thousand Island Dressing (p. 000).
Make about 1 cup.
Prep: 5 minutes.
1/2 cup eggless soy-based mayonnaise
1/4 cup soy yogurt
1/4 cup ketchup
2 tablespoons sweet pickle relish
1/8 teaspoon salt
In a small bowl, stir together all the ingredients.
Make-Ahead Tip: Dressing can be refrigerated for up to 3 days.
Cornmeal-Crusted Cod with Salsa
Tomato-based salsas are a great source of antioxidants, especially lycopene, and supermarket shelves are exploding with all new lines of bottled salsas. One of my favorite brands is the preservative-free Mrs. Renfro’s, which includes roasted habanero and chipotle-corn among others.
Serving Suggestions: Try an easy salad of blanched broccoli flowerets and cherry tomatoes toss with Balsamic Vinaigrette (p. 141), or Three Bean Salad with Edamame (p. 129).
Makes 4 servings.
Prep: 10 minutes. Cook: about 15 minutes.
1/4 cup liquid egg substitute
1/2 cup yellow cornmeal
1 pound cod fillets or other firm-fleshed fish
2 teaspoons ground cumin
1/4 teaspoon salt
2 tablespoons light olive oil
1 cup bottled salsa, heated if desired
1. Pour egg substitute into medium-size bowl. Combine cornmeal, cumin, and salt on plate or piece of waxed paper. Coat fish with egg substitute, then coat with cornmeal, and place on clean piece of waxed paper.
2. In medium-size nonstick skillet, heat oil. Add coated fillets and cook until coating is crispy and fish is opaque in center and begins to flake when prodded with fork, turning over as needed, about 15 minutes.
3. Cut fish into 4 serving portions, and top with room temperature or heated salsa. |
Lima Beans with Sage
You need four ingredients for this easy side dish—that’s it! Limas are a good source of antioxidants and supply about 6 grams of protein per half-cup serving, with no fat. You can substitute frozen peas for the limas.
Serving Suggestions: Serve with grain dishes such as Barley Risotto with Asparagus and Mushrooms (p. 145) or Smokey Cheese Enchiladas (p. 171), or a simple fish dish such as Scrod with Corn and Tomato (p. 202). To quickly transform leftover limas into a simple protein-rich side salad, sprinkle with a little balsamic vinegar and finely chopped scallions.
Makes 4 servings.
Prep: 5 minutes. Cook: 15 minutes.
2 cups frozen lima beans or frozen peas
1 tablespoon olive oil
2 teaspoons dried sage
1/8 teaspoon salt
1. In small saucepan, cook lima beans following package directions. Drain and return to saucepan.
2. Stir in oil to coat limas. Stir in sage and salt, and serve.
Pomegranate-Blueberry Ice
Both blueberries and pomegranate are rich in antioxidants, and this ice incorporates both into a purple-colored, explosive-tasting dessert. Some research suggests that pomegranate juice may have anti-prostate cancer properties. The juice comes bottled and can be found in the health food, produce, or beverage section of your supermarket.
Makes about ten 1/2-cup servings.
Prep: 15 minutes. Refrigerate: 2 hours, plus freezing time.
2 cups frozen blueberries
1 cup water
2/3 cup organic sugar (evaporated cane juice)
1/4 cup honey
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
2 cups pomegranate juice
2 tablespoons freshly squeezed lime juice
1. In small saucepan, combine blueberries, water, sugar, honey, cinnamon, and cloves. Bring to a simmer over medium heat and cook for 2 minutes, stirring occasionally. Remove from heat and puree in a blender (place a towel over the lid to firmly hold it down). Strain mixture through a sieve into a medium-size bowl, pressing it through with the back of a spoon or a rubber spatula. Discard any skins or other solids in sieve. Stir in pomegranate juice and lime juice into blueberry mixture. Cover and refrigerate for at least 2 hours or until well chilled.
2. Freeze in ice cream maker, following manufacturer’s instructions. Or, to make in refrigerator freezer, pour pomegranate mixture into 13 x 9 x 2-inch or 8 x 8 x 2-inch metal baking pan. Place in freezer until solid around sides of pan and just lightly slushy in center, about 3 hours. Spoon entire mixture into food processor, and process just until smooth, but still very slushy. Serve immediately as a frozen slush, or scrape back into pan and freeze until solid. Let soften before serving.
Make-Ahead Tip: Ice can be frozen for up to 1 month. |
Pomegranate-Glazed Tofu with Broccoli and Baby Corn
 In this recipe, pomegranate juice concentrate flavors the sauce. You can probably find the concentrate in health food stores or in the international food section of the supermarket—if not, substitute orange juice concentrate. And if you’ve never tried the pre-packaged backed tofu, located in the refrigerator case of the produce section of the supermarket, then here’s an introduction. This dish is best eaten immediately after cooking. (For another pomegranate juice recipe, seePomegranate-Blueberry Ice above.)
Serving Suggestions: Spoon over any grain, such as regular brown rice or brown basmati rice, or over rice noodles. Or, eat as is, with a shredded baby bok choy salad.
Makes 4 servings.
Prep: 10 minutes. Cook: 8 minutes.
Sauce:
2 tablespoons cornstarch
1/4 cup cold water
2 tablespoons reduced-sodium soy sauce
1 tablespoon pomegranate juice concentrate or orange juice concentrate
1 tablespoon rice vinegar
2 teaspoons dark sesame oil
1 teaspoon finely chopped, peeled fresh ginger
Vegetables:
1 tablespoon light olive oil
2 tablespoons vegetable broth, homemade or store-bought
2 large broccoli crowns, cut into small pieces
2 cloves garlic, finely chopped
1 red bell pepper, cored, seeded, and cut into thin strips
1 can (15 ounces) baby corn, drained and rinsed
2 packages (about 8 ounces each) baked tofu (your choice of flavor), cut into narrow strips
1. For the sauce: In a small bowl, stir together cornstarch and the 1/4 cup water until smooth. Stir in soy sauce, pomegranate juice concentrate, vinegar, sesame oil, and ginger.
2. For the vegetables: In a large nonstick skillet or wok, heat together oil and vegetable broth over medium heat. Add broccoli and garlic. Cover and cook until broccoli is crisp-tender, about 3 minutes. Stir in bell pepper, baby corn, and tofu, and cook, stirring frequently, 2 minutes. Pour in sauce and cook, stirring frequently, until sauce is thickened and mixture is heated through, 1 to 2 minutes. Serve immediately.
Chipotle Mayonnaise
 By using a soy-based mayonnaise rather than the usual egg version, you’ll avoid all that saturated animal fat that is thought to increase the risk of metastatic prostate cancer. This spicy mayonnaise, balanced with the sweetness of honey, is so good on so many things. Substitute for regular mayonnaise in your favorite tuna fish salad recipe, or enliven simple sandwiches such as sliced tomato and bottled roasted red pepper on toasted whole-grain bread. Or spread over the top of a fish fillet such as cod, haddock, or blue fish, and then broil.
Chipotle chiles are smoked-dried jalapeno chiles, and can be found canned in a spicy adobo sauce, in the Mexican or Hispanic food section of your supermarket.
Makes 1 cup.
Prep: 5 minutes.
2 canned chipotle chiles in adobo
1 teaspoon adobo sauce from can
1 cup eggless soy-based mayonnaise
1/8 teaspoon salt
1 teaspoon honey, or to taste
1. In blender or small food processor, puree chiles with adobo sauce.
2. In small bowl, stir together mayonnaise, pureed chiles, salt, and honey.
Make-Ahead Tip: Mayonnaise can be refrigerated for up to a week. |
Corn and Edamame Chowder with Sweet Potato
If you’ve never cooked with edamame (fresh green soy beans), you’ll find this recipe a deliciously friendly introduction. The chowder is nutrient rich: the antioxidant beta-carotene from the sweet potato, soy protein as well as isoflavones (which act as an antioxidant and are thought to be a cancer-fighter) from the soy milk and edamame, and antioxidants from the red bell pepper. For a little extra zip, stir in 1 canned chipotle chile in adobo, seeded and chopped. The chowder tallies 7 grams of non-animal protein and 6 grams of fiber. Cooking the sweet potato in a microwave oven makes that step very easy - otherwise, peel the sweet potato, cut into quarters, and steam until tender.
Serving Suggestions: Serve with crisp whole-grain flatbread and a sliced radish and cucumber salad.
Makes 6 servings.
Prep: 25 minutes. Cook: 20 minutes.
1 large (about 12 ounces) sweet potato, scrubbed
2 teaspoons olive oil
1/2 sweet onion such as Vidalia, chopped
1 stalk celery, chopped
2 cups fresh or frozen corn kernels
2 cloves garlic, chopped
1 1/2 cups unsweetened soy milk
1 cup vegetable broth, homemade or store-bought
1/2 red bell pepper, cored, seeded, and chopped
1/2 teaspoon dried thyme
3/4 teaspoon salt
1/4 teaspoon black pepper
1 cup frozen shelled and par-cooked edamame
3 tablespoons chopped fresh cilantro or parsley (optional)
1. Pierce sweet potato in several places. Microwave at full power for 5 minutes, or until tender when pierced through center with knife. (Or peel and cut into quarters and steam until tender.) When cool enough to handle, peel and cut into 3/4-inch dice.
2. In large saucepan, heat oil over medium heat. Add onion and celery and cook, stirring occasionally, until softened, about 6 minutes. Add corn, garlic, and 1/2 cup of the soy milk. Bring to a simmer and cook 5 minutes. Remove 3/4 cup of the vegetables and puree in a blender, along with remaining soy milk, working in batches if necessary.
3. Add soy milk mixture to saucepan, along with broth, bell pepper, thyme, salt, and pepper. Bring to a simmer and cook 5 minutes. Stir in edamame and cooked sweet potato, and simmer until vegetables are heated through, about 3 minutes. Stir in cilantro if using, and serve.
Make-Ahead Tip: Chowder can be refrigerated, without the cilantro, for up to 3 days. Stir in cilantro just before serving.
Pumpkin Flan with Caramel Sauce
 This is the perfect finale for a holiday feast—only a little more than 100 calories per serving, with only 1 gram of fat. There are no egg yolks or saturated fat, the usual hallmarks of most flans—silken tofu makes the flan creamy. And there is the added bonus of lots of antioxidants from the pumpkin as well as isoflavones from the tofu, which are thought to be cancer fighters.
For a lively discussion of all the different types of winter squashes that are now available at farmers’ markets and in supermarkets, take a look at the wine and food writer Katy Budge’s website, the October entry, at http://www.casafestiva.com/.
Makes 10 servings.
Prep: 15 minutes. Cook: 50 minutes. Refrigerate: 4 hours or overnight.
2/3 cup organic sugar (evaporated cane juice)
1 cup unsweetened soy milk
3/4 cup canned pumpkin puree (not pie filling)
1/2 cup silken tofu (4 ounces), drained and blotted dry with paper towels
1/3 cup honey
3/4 cup liquid egg substitute
1 teaspoon pure vanilla extract
3/4 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1. Heat oven to 350 F. Set 9-inch deep-dish pie plate (or 8 x 8 x 2-inch square baking dish) into a roasting pan. Fill roasting pan with hot water to come 3/4 inch up side of pie plate.
2. Place sugar in small, heavy-bottomed saucepan over medium heat and cook until melted and golden brown, stirring more frequently as the sugar starts to melt and color, about 3 to 5 minutes. Immediately pour into pie plate. Remove plate from water bath and quickly swirl melted sugar to coat bottom and partially up sides of dish. Return plate to water bath.
3. In a blender or small food processor, blend together soy milk, pumpkin, tofu, honey, egg substitute, vanilla, cinnamon, ginger, and salt until smooth. Pour into pie plate.
4. Bake until knife inserted near the center comes out clean, 45 to 50 minutes. Remove the baking dish from the water bath to a wire rack and let cool for 1 hour. Cover with plastic and refrigerate for 4 hours or overnight.
5. To unmold, run a thin-bladed knife around the edge of the plate. Invert a serving plate over the pie plate, and turn both over together, shaking gently to release. Remove pie plate and scrape any remaining caramel onto flan. Cut into serving portions and serve.
Make-Ahead Tip: Flan can be refrigerated for up to 2 days.
Individual Flans: Set six (6 ounce) custard cups in 13 x 9 x 2-inch baking dish. Fill baking dish with hot water to come three-quarters up side of custard cups. Caramelize the sugar as directed above and divide among custard cups, swirling to coat bottom of each and partially up sides. Prepare custard as directed and divide equally among cups, and bake as directed. |
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