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Sample Recipes - Page 2
Below is a collection of Recipes appearing in the Eat to Beat Prostate Cancer Cookbook.
Recipes 1 - 10
- Cranberry-Nut Bread
- Apple and Sausage Skillet Dish with Sweet Potatoes and Cheddar Cheese
- Thai-Style Tomato Cocktail
- Susan’s Marinated Five-Spice Tofu
- Corn Tortilla Wrap with Sun-Dried Tomato Pesto and Jack Cheese
- Three-Bean Salad with Edamame
- Carrot Spice Cookies
- Pan-Seared Broccoli and Garlic
- Fennel and Garbanzo Bean Stew with Apricots and Raisins
- Roasted Sweet Potatoes and Apples with Cranberries
More Recipes
Cranberry-Nut Bread
 Arrange slices of this bread on a wooden cutting board for your own holiday table, or gift wrap and bring to the party. Whole-wheat pastry flour replaces some of the usual white flour for additional fiber and nutrients, and tofu and light olive oil take the place of the usual saturated fat. Brazil nuts are an excellent source of selenium, thought by many to have prostate cancer—fighting properties.
Serving Suggestions: Try this bread for breakfast or as an afternoon snack with a cup of green tea.
Makes 12 slices.
Prep: 20 minutes. Bake: 50 minutes.
2 tablespoons light olive oil, plus additional for baking pan
1 cup unbleached all-purpose flour, plus additional for baking pan
3/4 cup whole-wheat pastry flour
1/3 cup Brazil nuts, or pecans, chopped
1/4 cup wheat germ
21/4 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3/4 cup fresh or frozen cranberries, coarsely chopped
3/4 cup organic apple cider, or apple juice
1/2 packed light brown sugar
1/2 cup firm tofu (4 ounces), drained and blotted dry with paper towels
11/2 teaspoons pure vanilla extract
3 large egg whites
1. Heat oven to 350 F. Coat a 9 x 5 x 3-inch loaf pan with light olive oil. Lightly dust the pan with flour to coat, tapping out any excess.
2. In a large bowl, whisk together all-purpose and whole-wheat flours, nuts, wheat germ, baking powder, baking soda, and salt. Make a well in the center. Add cranberries to well.
3. In a blender, blend together cider, sugar, tofu, the 2 tablespoons oil, and vanilla until smooth. Add egg whites and blend just until combined. Add tofu mixture to well in dry ingredients. Stir together until just combined and dry ingredients are evenly moistened. Scrape into prepared pan and spread level.
4. Bake in 350 F. oven until a wooden pick inserted in the center comes out clean, 45 to 50 minutes. Place the pan on a wire rack and let cool for 10 minutes. Turn bread out onto rack and let cool completely.
Make-Ahead Tip: Bread, well wrapped, can be stored at room temperature for up to three days or frozen for a month.
Apple and Sausage Skillet Dish with Sweet Potatoes and Cheddar Cheese
 Using soy-based cheese and soy sausage is an easy way to deliciously introduce soy, with its isoflavones, into your everyday eating. And the sweet potatoes in this recipe provide antioxidants.
Serving Suggestions: A broccoli and orange salad with waterchestnuts boosts the nutritional value of this skillet-meal even more; or toss together spinach and orange segments, sprinkle with a citrus vinaigrette, and garnish with toasted sliced almonds.
Makes 4 servings.
Prep: 15 minutes. Cook: about 15 minutes.
1 pound sweet potatoes, peeled and cut into 1/2-inch cubes
2 tablespoons light olive oil
1 sweet onion such as Vidalia, diced
1 small red bell pepper, cored, seeded, and cut into thin 2-inch-long strips
1 Granny Smith apple, with skin on, cored, and thinly sliced
1/2 cup apple juice or orange juice
Nonstick olive oil cooking spray
1 package (8 ounces) soy sausage links, sliced 1/4-inch thick
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup shredded cheddar-style soy cheese
1. In a large saucepan of boiling water, cook sweet potato just until firm-tender, about 5 minutes. Drain.
2. In a large nonstick skillet, heat oil over medium heat. Add onion and bell pepper and cook, stirring occasionally, until onion and pepper are slightly softened, about 4 minutes.
3. Add apples slices, sweet potato, and apple juice to skillet and cook, gently stirring occasionally, until apples are slightly softened, about 4 minutes.
4. Meanwhile, lightly coat a separate skillet with cooking spray and heat over medium heat. Add sausages and cook, stirring occasionally, until browned, about 4 minutes.
5. Gently stir sausages, salt, and pepper into apple mixture. Sprinkle with cheese, let melt slightly, and then serve.
Make-Ahead Tip: Dish can be refrigerated for up to 3 days, and gently reheated in a skillet.
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Thai-Style Tomato Cocktail
 Here’s an easy, fun way to add some lycopene to your prostate-savvy diet. Warm up the cocktail on a cold winter’s day or serve it over ice in summer. Ginger, lime, sweet onion, and cilantro spice up this southeast Asian-style version of a classic virgin mary drink.
Serving Suggestions: Sip with a veggie burger or sandwich. If mixing for a party, feel free to add a splash of vodka or gin.
Makes 1 drink.
Prep: 5 minutes.
6 ounces tomato juice
1 tablespoon grated sweet onion, such as Vidalia
1 tablespoon freshly squeezed lime juice
2 teaspoons ginger juice (see Note below)
1/2 teaspoon regular or reduced-sodium soy sauce
Ice cubes (if serving cold)
Finely chopped fresh cilantro and lime slices, for garnish (optional)
For a cold drink, in 8-ounce glass, combine tomato juice, onion, lime juice, ginger juice, and soy sauce. Add ice and garnish with cilantro and lime slices, if using. Or, for a warm drink, in small saucepan, combine first 5 ingredients, and warm gently over low heat. Serve in a mug, garnished with cilantro and lime, if you like.
Note: To make ginger juice, grate a knob or thumb-size piece of unpeeled fresh ginger into a sheet of paper towel. Gather into a bundle and squeeze gently over a small bowl to extract juice. The amount of juice you’ll get depends on the freshness of the root—the fresher the root, the more juice. Use leftover ginger juice to flavor lemonade, hot or iced tea, broths, and stir-fry dishes.
Susan’s Marinated Five-Spice Tofu
 This recipe was developed by Susan McQuillan, a registered dietitian, food writer, and cookbook author. One serving of this snack provides about 6 grams of soy protein—the FDA recommends 25 grams of soy protein a day as part of a heart-healthy diet low in saturated fat and cholesterol. Chinese five-spice powder is a sweet and spicy blend of ground cinnamon, ginger, cloves, fennel, and star anise.
Serving Suggestions: Dice the tofu and toss with soba noodles and a peanut or sesame sauce, or mix with steamed green beans, or add to any Asian-style salad or stir-fry, or eat as is, as a protein-rich snack, with a little chutney on the side for dipping.
Makes 4 servings (1 pound tofu).
Prep: 5 minutes. Cook: 10 minutes. Marinate: 1 to 2 hours.
1 cup water
3 tablespoons regular or reduced-sodium soy sauce
2 teaspoons molasses
1 teaspoon Chinese five-spice powder
1 pound firm tofu, drained and blotted dry with paper towels
1. In large skillet, combine water, soy sauce, molasses, and five-spice powder. Bring to a boil over medium-high heat, stirring to blend.
2. Meanwhile, slice tofu horizontally into 1/2-inch thick cakes. Add to the skillet in a single layer. Reduce heat to low and simmer for 5 minutes. Carefully turn tofu cakes over and simmer 5 minutes longer. Remove skillet from heat and let stand in marinade for 1 to 2 hours, turning tofu cakes over from time to time.
3. Remove tofu from marinade and serve, cutting into smaller pieces as desired.
Make-Ahead Tip: The marinated tofu can be refrigerated in a covered container for up to 2 days. Refrigerate any remaining marinade and reuse within 5 days. Dilute with a little water first, before using to season more tofu.
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Corn Tortilla Wrap with Sun-Dried Tomato Pesto and Jack Cheese
 This is one of those sandwiches that can be quickly thrown together when you want a no-effort lunch or a substantial snack—and with no saturated fat and only about 100 calories, and a little soy, too. Jars of different flavored pestos and olive mixtures are good pantry items, since they can be the starting point for a whole range of quick and easy dishes.
Serving Suggestions: Accompany with a chicory and Belgian endive salad, or a shredded spinach salad with orange segments.
Makes 4 sandwiches.
Prep: 5 minutes. Cook: 30 seconds.
4 corn tortillas (6 inch), low-fat if available
1/4 cup bottled sun-dried tomato pesto
4 slices Monterey-jack-style, mozzarella-style, or Swiss-style soy cheese
Over each tortilla, spread 1 tablespoon pesto. Top with cheese and roll up. Microwave or run under broiler until cheese melts, about 30 seconds. That’s it!
Three-Bean Salad with Edamame
 An American summertime classic, sweetened with a little honey, and updated with edamame for 4 grams of protein per serving, at only 110 calories. This is a great summer salad for a crowd, or halve the amounts for a more modest-size crew.
Serving Suggestions: Serve with a salmon salad sandwich with red bell pepper or a tuna fish sandwich with scallions and pickled ginger. Or, serve as an accompaniment for a summer barbecue that features grilled fish.
Makes 8 servings (5 cups).
Prep: 15 minutes. Cook: 7 minutes. Refrigerate: 3 hours.
1/2 pound green beans, trimmed and cut into 1-inch pieces
1 cup frozen shelled and par-cooked edamame
1/2 small red onion, chopped
1/3 cup red wine vinegar or cider vinegar
2 tablespoons olive oil
1 tablespoon honey
2 teaspoons Dijon mustard
1/2 teaspoon salt
1 can (15 ounces) chickpeas, rinsed and drained
1/2 red bell pepper, cored, seeded, and chopped
1. Bring large saucepan of water to a boil. Add green beans and cook until almost tender, about 5 minutes. Add edamame and cook until beans and edamame are tender, about 2 minutes more.
2. Meanwhile, place onion in colander in sink. Drain beans and boiling water over onion in colander and rinse with cold running water. Drain well.
3. In large bowl, whisk together vinegar, oil, honey, mustard, and salt. Add chickpeas, red pepper, and green bean mixture and toss to combine. Place in plastic food-storage bag, push out all the air, and seal. Refrigerate at least 3 hours or up to 24 hours.
Make-Ahead Tip: Salad can be made up to a day ahead—longer than that and the flavor loses its brightness.
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Carrot Spice Cookies
 These bite-size cookies are popular with everyone I know, including my 93 year-old father and my 4 year-old grand-nephew. They’re the perfect size for a light snack or brown-bagging it. Using whole-wheat pastry flour rather than regular whole-wheat flour still provides additional fiber and nutrients, but makes for a lighter cookie since the pastry flour contains less protein. Light olive oil and tofu replace the usual eggs that are in drop cookies, resulting in no cholesterol and only 1 gram of saturated fat per cookie. And the carrots provide antioxidants, and the Brazil nuts, selenium.
Makes about 41/2 dozen cookies.
Prep: 20 minutes. Cook: 12 to 14 minutes per batch.
Nonstick olive oil cooking spray
1 cup whole-wheat pastry flour
1 cup unbleached all-purpose flour
1 1/4 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup chopped Brazil nuts or almonds
1/3 cup chopped dates or prunes
1 cup organic sugar (evaporated cane juice)
1/2 cup firm tofu (4 ounces), drained and patted dry with paper towels
1/4 cup plus 2 tablespoons light olive oil
1 teaspoon pure vanilla extract
3/4 cup finely shredded carrot
1. Heat oven to 350 F. Lightly coat 2 baking sheets with cooking spray.
2. In large bowl, stir together whole-wheat pastry and all-purpose flours, cinnamon, ginger, nutmeg, baking soda, and salt. Stir in nuts and dates. Make well in center.
3. In blender or small food processor, blend together sugar, tofu, oil, and vanilla until smooth. Add to well in dry ingredients. Add carrots to well, and stir liquid into dry ingredients just until dry ingredients are evenly moistened.
4. Drop dough by rounded teaspoonfuls onto baking sheets, spacing 11/2 inches apart. Flatten cookies slightly. (Remember, these are bite-size cookies.)
5. Bake cookies in 350 F. oven until lightly browned around edges, 12 to 14 minutes.
Make-Ahead Tip: Cookies can be stored in airtight container at room temperature for up to 1 week, or frozen for up to 1 month.
Pan-Seared Broccoli and Garlic
 This flavorful way to cook broccoli also works well for cauliflower, asparagus, carrots, and green beans. A large, well-seasoned cast-iron skillet works best, but any heavy-duty skillet will be okay. Cooking times will vary according to the quantity of the vegetable and the vegetable itself: asparagus will cook faster than broccoli, and carrots take a little longer than broccoli. Also, keep the pieces small and equal in size so they cook uniformly. Experiment with different liquids for the cooking, for a variety of different tastes.
Serving Suggestions: Just before removing the cooked broccoli from the skillet, sprinkle it with Parmesan-style soy cheese. Add leftover broccoli to salads, or munch as is, for a healthy, flavorful snack.
Makes 4 servings.
Prep: 10 minutes. Cook: about 15 minutes.
1 tablespoon olive oil
4 cloves garlic, thinly sliced
1 head broccoli, head separated into small flowerets, and stems peeled and cut into thin coins
1/4 cup vegetable broth, homemade or store-bought, or orange juice, or apple juice
1. In large cast-iron skillet with a lid, heat oil over medium heat. Add garlic and cook, stirring frequently, for 1 minute, being careful not to let garlic burn.
2. Add broccoli and cook, turning pieces over frequently, 2 minutes.
3. Add broth to skillet, cover skillet, and cook until crisp-tender, 8 to 10 minutes.
Make-Ahead Tip: Broccoli can be refrigerated for up to 1 day. Reheat in skillet or microwave oven.
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Fennel and Garbanzo Bean Stew with Apricots and Raisins
 As the weather gets cooler, these stewy kinds of dishes are welcome. It may seem like there are a lot of ingredients in this recipe, but a good number of them are spices and seasonings. The stew is an easy prep, and although the cooking time is long, the dish takes care of itself in the oven. For extra protein, add 8 ounces of spicy Italian-style soy sausage links, sliced, or chorizo-style soy sausage, casing removed and “meat” crumbled, along with the garlic in step 2.
Serving Suggestions: Serve over whole-grain couscous or regular brown rice or brown basmati rice, and accompany with orange segments tossed with sliced radishes and drizzled with rice vinegar.
Makes 4 servings (about 6 cups).
Prep: 10 minutes. Cook: about 1 hour and 10 minutes.
2 fresh fennel bulbs
1 tablespoon olive oil
1 large sweet onion, chopped
2 cloves garlic, finely chopped
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup golden raisins
1/4 cup dried pitted apricots, chopped
2 bay leaves
1 cup dry white wine or vegetable broth, homemade or store-bought
1 pound ripe tomatoes, cored, seeded, and chopped, or 1 can (14.5 ounces) diced tomatoes
1 can (15 ounces) garbanzo beans, drained and rinsed
1. Trim stalks from fennel bulbs and reserve for other uses such as salad or soup making. Cut bulbs in half through the core and cut out core. Cut halves into 1/2-inch-thick wedges. Set aside.
2. In large oven-proof pot, heat oil over medium heat. Add onion and cook until softened and lightly golden, about 8 minutes. Stir in garlic for last 2 minutes of cooking.
3. Heat oven to 375 F.
4. Stir ginger, cinnamon, nutmeg, salt, and pepper into onion mixture, and cook, stirring frequently, for 1 minute. Stir in raisins, apricots, bay leaves, and white wine, and cook until wine is reduced by about half. Stir in fennel, tomato, and garbanzo beans. Cover pot and bring to a boil.
5. Place pot in 375 F. oven and cook until fennel is very tender, about 1 hour.
Make-Ahead Tip: Stew can be refrigerated for up to 3 days, or frozen for up to 1 month. Gently reheat on top of stove, stirring occasionally, adding a little vegetable broth or water if stew appears too dry.
Roasted Sweet Potatoes and Apples with Cranberries
 For a holiday meal, this is an easy make-ahead side dish. Added bonus: It travels well if you’re contributing to someone else’s dinner. See if your guests can guess the sweetness comes from maple syrup.
It’s worth freezing bags of cranberries when they’re abundantly available in the fall, since this dish is actually very good as a cold salad in the summer. But if you can’t get your hands on cranberries in the summer, you can substitute about 1/2 cup chopped dried apricots or raisins or dried cranberries for the fresh or frozen cranberries.
Serving Suggestions: This is also delicious as a cold salad, almost like potato salad, with sandwiches for lunch, or with pumpkin pancakes for breakfast.
Makes 8 servings.
Prep: 10 minutes. Cook: about 30 minutes.
Nonstick olive oil cooking spray
3 medium-size sweet potatoes (about 1 pound), peeled, halved lengthwise, and cut crosswise into 1/4-inch thick slices
1 tablespoon light olive oil
4 Granny Smith or other crisp apples, peeled, halved, cored, and each half cut into 6 wedges
1/3 cup maple syrup
3/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/8 teaspoon ground nutmeg
1/4 teaspoon salt
11/2 cups cranberries
1. Heat oven to 425 F. Lightly coat a roasting pan, large broiler pan bottom, or large baking pan with cooking spray. Pan needs to be large enough to hold sweet potato pieces in single layer.
2. In a large bowl, toss together sweet potatoes and oil to coat potatoes. Spread in a single layer in the prepared pan.
3. Roast in 425 F. oven for 15 minutes, carefully stirring half through.
4. Remove the pan from the oven. Add apples to potatoes. Drizzle with syrup, and sprinkle with cinnamon, cloves, nutmeg, and salt. Carefully stir to evenly coat, without breaking apple or potato pieces.
5. Return the pan to the oven and roast until potatoes are crisp-tender, about 10 minutes, stirring half through.
6. Remove the pan from the oven. Add cranberries and gently stir to mix.
7. Return to oven until cranberries are softened and all other ingredients are tender, about 5 minutes. Let stand 5 minutes before serving.
Make-Ahead Tip: Sweet potato mixture can be refrigerated for up to 3 days, and reheated in a 350 F. oven or in a large nonstick skillet. Or serve chilled or at room temperature as a salad.
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Recipes 1 - 10 |
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