Nutrition

CaP CURE-supported research suggests that diet may play an important role in the onset and progression of prostate cancer. While studies are not yet conclusive, evidence suggests that a low-fat, high-fiber diet may control, or even reverse, the spread of prostate cancer.

WORLD RECIPES

POTATO AND LEEK SOUP (FRANCE)

  • No-stick cooking spray
  • 3 leeks, halved lengthwise, washed thoroughly and sliced (4 cups)
  • 1 large onion, chopped
  • 4 large baking potatoes, peeled and cut into chunks
  • 3 quarts (2.8 L) Vegetable Stock (page 32 in book, use canned, salt-free vegetable broth)
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons snipped fresh chives

1. Spray a large soup pot once with cooking spray and set over low heat. Add leeks and onions, cover pot and cook for 10 minutes, stirring once or twice.

2. Add potatoes and stock. Bring to a boil, then reduce heat to medium-low. Simmer until potatoes are soft, about 20 minutes.

3. Puree soup in batches in a blender or food processor. Season with salt and pepper.

4. Reheat gently and serve hot. (For vichyssoise, refrigerate for at least 2 hours. Serve very cold.)

5. To serve, ladle into bowls and garnish with chives.

  • Yield: 4 quarts (3.8 L), 10 to 12 servings
  • Per serving: 65 Calories, 0.2g Fat, 0g Saturated Fat, 0mg Cholesterol, 1g Protein, 15g Carbohydrate, 1.6g Fiber, 38mg Sodium

SPAGHETTI BOLOGNESE (ITALY)

A very versatile sauce; try this meatless Bolognese on pizza or with any of your favorite pasta shapes.

  • No-stick cooking spray
  • 2 large onions, cut into small dice (about 3 cups)
  • 3 tablespoons minced fresh garlic
  • 2 tablespoons dried oregano
  • 1 tablespoon dried basil or 3 tablespoons fresh basil
  • 1-3 teaspoons crushed red pepper flakes
  • 12 ounces (360 g) fat-free soy sausage
  • 12 ounces (360 g) fat-free soy "meat"
  • 1 16-ounce (480-g) can low-sodium tomato puree
  • 3 14.5-ounce (435-g) cans low-sodium diced tomatoes
  • sea salt to taste
  • 2 pounds (960 g) spaghetti

1. Spray a large saucepan with cooking spray and set over low heat. Add onions and cook, stirring often, until onions are soft and barely translucent, about 5 minutes.

2. Add garlic, oregano, dried basil and red pepper flakes to taste and stir for 30 seconds. Stir in soy sausage and soy "meat" breaking them apart with a wooden spoon. Add tomato puree and diced tomatoes. Cook over low heat, stirring often, for about 30 minutes, until the sauce is thick. Stir in fresh basil, if using, and season with salt.

3. Meanwhile, when the sauce is nearly ready, bring a very large pot of water to a boil.

4. Add spaghetti, stir once, and cook until al dente, about 8 minutes. Drain and serve covered with sauce.

  • Yield: 10 to 12 servings
  • Per serving: 453 Calories, 1.8g Fat, 0.3g Saturated Fat, 0mg Cholesterol, 25g Protein, 84g Carbohydrate, 8.9g Fiber, 368mg Sodium

KUNG PAO TOFU (CHINA)

  • 1 ½ cups (12 fl oz/360 ml) Vegetable Stock (page 32) or fat-free mushroom broth
  • 6 tablespoons MSG-free hoisin sauce
  • 2 tablespoons chopped peeled fresh ginger
  • 2 tablespoon Chinese chili paste
  • ¼ cup (1 oz/30 g) cornstarch
  • 2 pounds (960 g) low-fat extra-firm tofu, cubed
  • no-stick cooking spray
  • 4 bell peppers, (red, green and/or yellow) diced
  • 2-3 small dried hot red peppers (optional), soaked for 15 minutes in water
  • 2/3 cup (4 oz/120 g) dry-roasted soy nuts, optional
  • 6 green onions, split lengthwise and thinly sliced

1. Combine stock or broth, hoisin sauce, ginger, chili paste and cornstarch in a medium bowl. Add tofu cubes and toss to coat. Let marinate for 30 minutes.

2. Preheat oven to 350ºF (175ºC).

3. Place marinated tofu on a baking sheet with sides and bake for 20 minutes or until sauce thickens.

4. While the tofu is baking, cook the vegetables: Spray a wok or large sauté pan once with cooking spray and heat over low heat. Add bell peppers and cook, stirring, for 3 minutes. Drain soaked hot peppers, if using, add to the pan and cook a few seconds.

5. When the tofu is cooked, stir in cooked peppers and soy nuts, if using. Sprinkle with green onions before serving.

  • Yield: 8 servings
  • Per serving: 127 Calories, 1.8g Fat, 0g Saturated Fat, 0mg Cholesterol, 8g Protein, 20g Carbohydrate, 2g Fiber, 545mg Sodium

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Cooking meals with cancer-fighting potential doesn't have to be a chore, and healthful foods don't have to taste like they were created in a laboratory.