prostate Health

A diet rich in fruits, vegetables, and healthy fats can help support prostate health. Here’s a simple, nutritious recipe that includes ingredients beneficial for prostate health:

Grilled Salmon with Quinoa and Veggies

Ingredients:

• For the Salmon:
  • 4 salmon fillets
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
• For the Quinoa:
  • 1 cup quinoa, rinsed
  • 2 cups low-sodium vegetable or chicken broth
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 1 red bell pepper, chopped
  • 1 cup spinach, chopped
  • Salt and pepper to taste
• For the Veggies:
  • 1 cup broccoli florets
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

1. Marinate the Salmon:
   • In a small bowl, mix olive oil, minced garlic, lemon juice, thyme, salt, and pepper.
   • Place the salmon fillets in a shallow dish and pour the marinade over them. Let it sit for at least 15 minutes.
2. Prepare the Quinoa:
   • In a medium pot, bring the broth to a boil.
   • Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the broth is absorbed.
   • In a large pan, heat olive oil over medium heat. Sauté the onion until translucent.
   • Add the red bell pepper and cook for another 3-4 minutes.
   • Stir in the cooked quinoa and chopped spinach. Season with salt and pepper to taste. Keep warm.
3. Cook the Veggies:
   • Preheat the oven to 400°F (200°C).
   • On a baking sheet, toss the broccoli and cherry tomatoes with olive oil, salt, and pepper.
   • Roast in the oven for about 15-20 minutes or until the vegetables are tender.
4. Grill the Salmon:
   • Preheat the grill to medium-high heat.
   • Grill the salmon fillets for about 4-5 minutes per side, or until the fish flakes easily with a fork.
5. Serve:
   • Plate the grilled salmon with a generous serving of quinoa and roasted vegetables.

Nutritional Benefits:

• Salmon: Rich in omega-3 fatty acids, which may reduce inflammation and lower the risk of prostate cancer.
• Quinoa: High in fiber and protein, helping to maintain a healthy weight.
• Broccoli: Contains sulforaphane, which has been shown to have anticancer properties.
• Spinach and Red Bell Pepper: Packed with vitamins and antioxidants.

This meal is not only delicious but also supports prostate health with its nutrient-dense ingredients.