Healthy way to fight a growing health threat
Prostate cancer is a very real and very serious threat.
In the UK it is killing one man every hour and on a global scale, it's the second most common cancer after lung cancer, with more than 670,000 diagnoses made each year. Yet, there is also scientific evidence of a link between diet and the development of the disease and a growing awareness that eating the right foods can make all the difference.
For those living with the condition, a controlled diet can provide the most effective form of treatment but how can you put this into practice? In jargon-free language and using the latest research, the Prostate Care Cookbook sets out to demonstrate the right foods to eat and the ones to avoid.
Expert Margaret Rayman, combines a practical and detailed look at the disease, explaining why diet is so important, what the best sources of polyphenols, selenium, vitamin D and E are, and why dairy products and certain fats can be so detrimental.
Alongside this are more than 100 simple and nutritious recipes contributed by chefs such as Antony Worrall Thompson, Raymond Blanc, Gino D'Acampo and Cyrus Todiwala.
Evidence clearly points to diet as a significant factor in the development of prostate cancer, and several studies have reported increased prostate cancer in populations that have switched from their traditional diet to a Western one. However, despite these instances, there has never been a study to combine all the published research on diet and the implications for prostate cancer development. This cookbook is a valuable resource for men and their families who would like to put these findings to practical use and help in maintaining a healthy prostate.
The recipes included in this book by Prof Rayman and her team can help men understand the types of foods that may be beneficial, and in what quantities.
Spicy sardines with chickpea and avocado salad
This recipe was provided by TV chef Antony Worrall Thompson. This lovely salad is full of flavour and works
perfectly with the oily fish.
Serves 4
For the salad
yolk of 1 hard-boiled egg, sieved
4 tablespoons olive oil
2 tablespoons red wine vinegar
red onion, finely chopped
1 garlic clove, crushed
2 tablespoons flat-leaf parsley, chopped
1 tablespoon small capers, drained and rinsed
400g tin chickpeas, drained
1 ripe avocado, peeled and chopped into chunky dice
salt and ground black pepper
For the sardines
25g olive spread
1 fresh red chilli, diced
2 shallots, diced
1 tablespoon flat-leaf parsley, finely chopped
1 tablespoon coriander, finely chopped
3 garlic cloves, crushed with a little salt
1 tablespoon extra virgin olive oil, plus a little extra for drizzling
8 sardines, cleaned, flattened out, backbone removed and washed thoroughly
juice of 1 lemon
Preheat the oven to 180C/350F/gas 4.
To make the salad, place the egg yolk in a bowl, beat in the oil and vinegar and stir in the onion, garlic, parsley, capers, chickpeas and avocado, and season to taste.
To cook the sardines, heat the olive spread in a small pan, add the chilli and shallots and cook until softened but not coloured. Fold in the parsley, coriander, garlic and olive oil; season
to taste.
Spread the mixture over the flesh side of the fish. Roll up the sardines and secure with two small wooden cocktail sticks (ensure that you have soaked the cocktail sticks in water first, to stop them from burning).
Place in the oven and cook for 5–8 minutes.
Drizzle with oil and lemon juice and serve two sardine rolls on a pile of salad on each plate.
Good source of Allium vegetables and legumes. Source of oily fish, selenium, vitamin D and vitamin E.
Stir-fried pork fillet
There are numerous ways you could vary this tasty stir-fry: you could use chicken breast instead of pork, add a tablespoon of fish sauce in with the soy sauce, or add peanuts or cashew nuts.
Why not try some of the following as alternative or additional vegetables: courgettes, mangetout, tinned water chestnuts, tinned bamboo shoots or mushrooms?
Serves 4
For the pork and marinade
2 tablespoons soy sauce, plus extra to taste
1 tablespoon lemon juice
1 teaspoon brown sugar
1 pork fillet, cut into thin strips
For the vegetable stir-fry
2 tablespoons rapeseed oil
2.5cm fresh ginger, grated
2 garlic cloves, chopped
1 red chilli, deseeded and chopped
1 red onion, thinly sliced
1 head of broccoli, broken into small florets
1 pak choi, sliced
1 bunch of spring onions, chopped into 1.5cm pieces
320g bean sprouts
1 each of red, green and yellow peppers, sliced into thin strips
salt
Combine the marinade ingredients in a bowl and add the pork strips. Leave in the fridge to marinate for at least two hours, or ideally overnight.
Drain the meat from the marinade and pat dry with kitchen paper. Heat the oil in a large wok. When the oil is just smoking, stir-fry the ginger, garlic and chilli for 10–20 seconds and then add the pork. Stir-fry the pork until lightly browned, add the red onion and broccoli and stir-fry for a further minute. Add the remaining vegetables and continue to stir-fry for a further 4–5 minutes. Add the marinade from the meat and a little more soy sauce to taste and cook for a further two minutes. Season with salt and serve with boiled rice.
Good source of Allium vegetables, cruciferous vegetables and legumes.
Cauliflower curry
This recipe was provided by TV chef Gino D'Acampo.
Here's what he has to say about it: "I have to admit that I'm not a big fan of curry, probably because it contains too many flavours and I'm not used to it, but whenever I have one, I tend to go for something mild and mainly vegetable based. Cauliflower works perfectly with the flavour of the curry paste, and the sweetness of the coconut milk balances the dish beautifully. I've tried this recipe with mixed vegetables and potatoes and it's fantastic."
Serves 4
3 tablespoons olive oil
2 onions, finely chopped
1cm piece ginger, peeled and grated
3 tablespoons curry paste
400g tin coconut milk
400g tin chopped tomatoes
1 cauliflower, broken into pieces
2 potatoes, peeled and cut into 2cm chunks
3 tablespoons freshly squeezed lemon juice
200g spinach leaves, washed
salt to taste
Heat the oil in a large saucepan and fry the onions for five minutes over a medium heat until softened, stirring occasionally.
Add the ginger and curry paste and continue to fry for three more minutes, stirring continuously.
Pour in the coconut milk and the chopped tomatoes and bring to a simmer. Add the cauliflower and the potatoes and cook for about 25 minutes or until the potatoes are softened. Season with salt and remove the saucepan from the heat. Add the lemon juice and spinach, cover and leave for two minutes.
Serve hot on its own or to accompany a main course.
Good source of cruciferous vegetables. Source of Allium vegetables, lycopene and vitamin E.
Healthy Eating: The Prostate Care Cookbook by Margaret Rayman, Kay Gibbons and Kay Dilley is published by Kyle Cathie, priced 12.99. Readers can buy the book at the special price of 10.99 including free p&p (UK mainland only). To order your copy, ring: 01903 828503, quoting ref. KC PCC/LS or email: mailorders@lbsltd.co.uk
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