Recipes to support prostate health

The incidence of BHP (non-malignant enlargement of the prostate) is truly one of the most significant problems facing men in our society.

by Stan Kalson — 

The incidence of BHP (non-malignant enlargement of the prostate) is truly one of the most significant problems facing men in our society. Beginning at age 50, as many as 40 percent of males have BHP. By the time men hit their 80s, the figure reaches 90 percent.

Diet is the first defense in preventing health challenges. Consume high-quality fruits, vegetables and whole grains (organic when possible), especially those rich in antioxidants, including pink grapefruit, watermelon, cooked tomatoes and tomato sauce,  the best source of lycopene. Other foods to consider are strawberries, blueberries, mangoes, figs, grapes, olives and green peppers. Vegetables, such as leafy greens, broccoli, cauliflower, brussels sprouts, cabbage, kale, kohlrabi, rutabaga, turnips and bok choy provide valuable antioxidants — your first defense against illness.

Reduce or stop consuming saturated animal fats, alcohol, sweets, salt, dairy products and coffee. Use green tea and moderate amounts of raw pumpkin seeds, ground sesame seeds and flaxseeds. All are good for prostate health. Add them to salads, entrees and smoothies.

Supplements to consider for prostate health include: Beta sitosterol, a plant sterol found in Pygeum africanum and saw palmetto. Green tea leaf and turmeric are strong antioxidants and, when taken together, will enhance the positive effects. Pygeum africanum promotes and supports healthy urination. Pomegranate fruit extract contains ellagic acid, a strong anti-inflammatory that prevents prostate cancer from starting or progressing (ref: Dr. Malik Mukhtar, University of Wisconsin).

Saw palmetto extract has the ability to tonify the neck of the bladder and the prostate. Selenium (200 mcg) and zinc (30 mg) reduce the odds of contracting prostate cancer by 69 percent. Vitamin E interrupts the progress of prostate cancer and the production of PSA (prostate-specific antigen).

Take more time to relax and increase your physical exercise. A loving relationship filled with satisfying sexual release also goes a long way toward maintaining prostate health.

Here are a few recipes that support prostate health:

Shredded Brussels Sprouts

Ingredients:

• 1 pound brussels sprouts (2 inches wide)
• 1 tablespoon maple syrup
• 1/4 teaspoon sea salt

• 2 tablespoons butter

Instructions:

Lay brussels sprouts on sides and thinly slice across the sprouts, beginning at the top and working toward the stem. Remove the center sections of the solid, tough stem. Break the slices up into shredded segments. Place in a steamer basket with an inch of water (or use chicken broth for added flavor) in the pot. Steam over high heat for about seven to 10 minutes until slightly tender. While steaming, place the maple syrup, salt and butter in a medium-mixing bowl. Add the cooked brussels sprouts and toss until the sauce is melted and well blended. Serve as a side dish or over a vegetable salad.

Provençal Tomato Soup With Rice

Ingredients:

• 2 pounds garden fresh or vine-ripened tomatoes
• 2 medium onions, thinly sliced
• 1 medium carrot, coarsely grated
• 1 celery rib, finely chopped
• 4 large garlic cloves, finely chopped
• 3 strips fresh orange zest, 3-by-1-inch, finely chopped
• 1 teaspoon finely chopped fresh thyme
• 1/4 teaspoon dried hot red pepper flakes
• 1/4 teaspoon fennel seeds
• 1 bay leaf
• 3 tablespoons extra virgin olive oil
• 2 tablespoons tomato paste
• 3 cups water
• 1-3/4 cups reduced-sodium chicken broth
• 3/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• Pinch crumbled saffron threads
• 1 to 2 teaspoons evaporated cane juice granules
• 1/4 cup long-grain white rice
• 2 tablespoons chopped fresh parsley
• 1/4 cup chopped fresh basil

Instructions:

Cut a shallow X in bottom of each tomato with a sharp paring knife. Blanch tomatoes in batches of 2 or 3 in a 5- to 6-quart pot of boiling water 10 seconds, transferring with a slotted spoon to a bowl of ice and cold water to stop cooking. Peel tomatoes, then halve crosswise. With a sieve placed over a bowl to extract seeds and juices, squeeze halves gently and cut sides down, then press on seeds and discard them. Reserve juice and tomatoes. Cook onions, carrot, celery, garlic, zest, thyme, red pepper flakes, fennel seeds and bay leaf in oil in a 2-1/2 to 3-quart heavy saucepan over moderate heat, stirring occasionally, until vegetables are softened, about 5 minutes. Add tomatoes with reserved juice, tomato paste, water, chicken broth, salt, pepper, saffron and 1 teaspoon evaporated cane juice granules. Simmer, uncovered, stirring and breaking up tomatoes with a spoon occasionally, about 20 minutes. Stir in rice and simmer, uncovered, until rice is tender, 10 to 20 minutes. Discard bay leaf and stir in parsley, basil, evaporated cane juice granules and salt to taste. Makes 4 to 6 servings.

Stan Kalson, founder and director of the International Holistic Center, Inc. has been active in the Greater Phoenix holistic community for 30 years. www.holisticresources.org or 602-287-0605. 

Reprinted from AzNetNews, Volume 26, Number 5, October/November 2007.