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Nutrition and Prostate Cancer High Fiber Sources and Recipes |
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High-Fiber Sources
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| Fruits: | ||
| Food | Serving Size | Fiber Grams/Serving |
| Apple | 1 medium | 3.7 |
| Banana | 1 medium | 2.8 |
| Blackberries | 1/2 cup | 3.8 |
| Blueberries | 1/2 cup | 1.9 |
| Cantaloupe | 1 cup | 1.3 |
| Figs (dried) | 1/4 cup | 6.0 |
| Grapefruit | 1 medium | 3.4 |
| Grapes | 1 cup | 1.6 |
| Guava | 1 medium | 4.9 |
| Kiwi | 1 medium | 2.6 |
| Orange | 1 medium | 3.1 |
| Pear | 1 medium | 4.0 |
| Persimmon | 1 medium | 6.0 |
| Prunes | 1/4 cup | 3.1 |
| Grains & Other Products: | ||
| Food | Serving Size | Fiber Grams/Serving |
| Amaranth | 1/4 cup | dry 7.4 |
| Barley | 1/2 cup cooked | 3.0 |
| Beans, black | 1/2 cup cooked | 8.3 |
| Beans, red kidney | 1/2 cup cooked | 8.2 |
| Beans, garbanzo | 1/2 cup cooked | 5.0 |
| Bran cereals | 3/4 cup | Check labels (5.0-22.0) |
| Brown rice | 1/2 cup cooked | 1.4 |
| Bulgur | 1/2 cup cooked | 4.0 |
| Cream of wheat | 1/2 cup cooked | 0.5 |
| Oatmeal | 1/2 cup cooked | 2.0 |
| Peanuts | 1/4 cup | 2.9 |
| Quinoa | 1/4 cup dry | 2.5 |
| White rice | 1/2 cup cooked | 0.3 |
| Vegetables: | ||
| Food | Serving Size | Fiber Grams/Serving |
| Artichokes | 1 medium | 6.9 |
| Beets | 1/2 cup cooked | 1.7 |
| Broccoli | 1/2 cup cooked | 2.3 |
| Brussels sprouts | 1/2 cup cooked | 2.0 |
| Carrots | 1/2 cup cooked | 2.6 |
| Kale | 1/2 cup cooked | 1.3 |
| Lima beans | 1/2 cup cooked | 4.5 |
| Peas, green | 1/2 cup cooked | 4.4 |
| Spinach | 1/2 cup cooked | 2.2 |
| Squash, winter-type | 1/2 cup cooked | 3.4 |
| Sweet potatoes (yams) | 1/2 cup cooked | 2.7 |
Recipes
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- Baked Tofu
Ingredients: - 1 pound tofu, firm, drained
3-4 tbsp marinade or sauce (personal favorite: Veri Veri Teriyaki by Soy Vay)
Chop drained firm tofu into 1" cubes. Place tofu cubes in glass dish for baking. Pour marinade or sauce over tofu, stir well. Place tofu in oven at 350 F for 1 hour. Stir every 15-20 minutes.
Makes four 4-ounce servings. - Nutrition Information (per 4 oz serving):
- Calories: 96
Dietary fiber: 1 gm
Protein: 8 gm
Sodium: 318 mg
Fat: 5 gm
Calcium: 155 mg (16% Daily Value)
Saturated fat: 1 gm
Iron: 1.4 mg (8% Daily Value) - Recipe developed by Natalie Ledesma, MS, RD
- Washington Insider Salad
Ingredients: - 1 can (15 oz) kidney beans, drained
1 can (15 oz) black eyed peas, drained
1 1/2 cups cooked barley
6 tbsp cilantro, chopped finely
1 can (11 oz) corn
1 1/2 cups tomatoes, diced
3 tbsp balsamic vinegar
2 tbsp olive oil - Prepare vegetables. Mix all ingredients together, and serve on a bed of dark green leafy lettuce. Add salt and pepper to taste. Makes 8 servings (1 cup each).
- Nutrition Information (per serving):
- Calories: 215
Protein: 10 gm
Fat: 4 gm
Dietary fiber: 9 gm - Recipe developed by Sous Chef Chris at the Occidental Grill, Washington D.C.
- Thick 'N Chunky Tortilla Soup Ingredients:
- 1 tbsp olive oil
1 cup chopped onions
2 garlic cloves, minced
3 medium sweet potatoes, cut into ½ cubes (4 cups)
3 cups chicken (or vegetable broth)
½ tsp cumin
½ tsp dried oregano leaves
½ tsp chili powder
¼ tsp ground red pepper (cayenne)
3 corn tortillas, cut into ½ strips
1 14.5-ounce can diced tomatoes, drained
1 cup corn (fresh, frozen, or canned)
1 4.5-ounce can chopped green chiles, undrained
2 tbsp fresh cilantro - Heat oven to 375 F. Heat oil in Dutch oven or 4-quart saucepan over medium heat until hot. Add onions and
garlic; cook and stir 5-7 minutes or until onions are tender. Stir in sweet potatoes, broth, cumin, oregano, chili
powder, and cayenne. Bring to a boil. Reduce heat to low; cover and simmer 10-15 minutes or until sweet
potatoes are tender. Meanwhile, arrange tortilla strips in single layer on ungreased cookie sheet. Lightly spray
strips with nonstick cooking spray. Bake at 375 F for 8-12 minutes or until golden brown and crisp. Cool and set
aside. Transfer 2 1/2 cups hot sweet potato mixture to food processor or blender; process until smooth. Return
mixture to saucepan. Stir in tomatoes, corn, chiles, and cilantro. Cook over medium heat for 5 minutes or until
thoroughly heated, stirring occasionally. To serve, spoon soup into individual soup bowls. Top each with crisp
tortilla strips.
Makes 5 servings (1 1/2 cups each). - Nutrition Information (per serving):
- Calories: 280
Protein: 8 gm
Carbohydrate: 50 gm
Dietary fiber: 7 gm
Fat: 6 gm - Adapted from The Best of Italian, Mexican, & Chinese Cooking. Pillsbury Classic Cookbooks; January 1999.
- Barbecued Tempeh with Bell Peppers
Ingredients: - 8 ounce package tempeh
1 cup sliced onion
2 medium red or green bell peppers; sliced in strips
1 tsp minced garlic
¾ cup water
1/4 cup tomato paste
1-2 tbsp molasses
1-2 tbsp brown sugar
2 tsp yellow mustard
2 tsp apple cider vinegar
1 tsp chili powder
Marinade
1/2 cup tamari or soy sauce, low-sodium if desired
2 tbsp rice wine vinegar
4 tsp lemon juice
2 tsp honey - In a small bowl, combine marinade ingredients and mix well. Place tempeh in a shallow bowl and pour marinade
over it. Cover and refrigerate several hours, turning occasionally. Drain tempeh and reserve marinade. Cut
tempeh into ½" cubes. Coat bottom of large nonstick skillet with cooking spray and heat over medium heat until
hot. Add onion and bell peppers and cook, stirring often, until just tender, about 5 minutes. Add marinade and all
remaining ingredients. Bring mixture to a boil. Reduce heat and simmer, uncovered, until mixture thickens.
Makes 4 servings. - Nutrition Information (per serving):
- Calories: 222
Protein: 18 gm
Fat: 5 gm
Saturated fat: 1 gm
Carbohydrate: 30 gm
Dietary Fiber: 7 gm - Recipe from Vegetarian Times, September 1998.
- Spinach Spread
Ingredients: - 1 package (10.5 ounces) silken tofu
1 tbsp lemon juice
¼ tsp garlic powder
¾ tsp onion powder
½ tsp dried tarragon
¼ tsp salt
1 box (10 ounce) frozen chopped spinach, thawed
1 cup coarsely shredded carrots
1/4 cup chopped green onion - Puree the tofu and lemon juice in blender until smooth. Whirl in the garlic and onion powders,
tarragon, and salt just to blend. Scrape into a mixing bowl. Squeeze the spinach as dry as possible.
Stir it into the tofu, along with the carrots and green onion. Mix well. Serve with crackers, pita
triangles, or vegetables.
Makes 8 servings (1/4 cup each). - Nutrition information (per serving):
- Calories: 39
Sodium: 82 mg
Fat: 1 gm
Calcium: 51 mg
Saturated fat: 0 gm
Carbohydrate: 5 gm
Protein: 4 gm
Dietary Fiber: 2 gm - Recipe from the U.S. Soyfoods Directory, 1998.
- Tofuntastico - Tofu Sauce
Ingredients: - 1 package (12.3 ounce) silken tofu
1/2 cup water
¾ cup fresh basil, chopped
4 tbsp nutritional yeast
3 tbsp Bragg's liquid aminos (or tamari or soy sauce)
1 tbsp lemon juice
1 tsp garlic, minced
¾ tsp black pepper
Alternative: Use lime/cilantro rather than lemon/basil - Blend all ingredients together in a blender or food processor. Serve over pasta, vegetables, baked potato,
or other.
Makes 6 servings (1/2 cup each). - Nutrition Information (per serving):
- Calories: 47
Carbohydrate: 4 gm
Protein: 7 gm
Dietary fiber: 2 gm
Fat: <1 gm - Recipe developed by Natalie Ledesma, MS, RD
- Alaska Salmon Bake with Walnut Crunch Coating
Ingredients: - 1 pound salmon fillets, thawed if necessary
2 tbsp Dijon-style mustard
1-2 tbsp olive oil
4 tsp honey
1/4 cup bread crumbs
1/4 cup walnuts, finely chopped
2 tsp parsley, chopped
Salt and pepper to taste
Lemon wedges - Mix together mustard, olive oil, and honey in a small bowl; set aside. Mix together bread crumbs,
walnuts, and parsley in a small bowl; set aside. Season each salmon fillet with salt and pepper. Place
on a lightly greased baking sheet or broiling pan. Brush each fillet with mustard-honey mixture. Pat
top of each fillet with bread crumb mixture. Bake at 450 F for 10 minutes per inch of thickness or
until salmon just flakes when tested with a fork. Serve with lemon wedges.
Makes 4 servings (4 oz each). - Nutrition Information (per serving):
- Calories: 228
Protein: 20 gm
Fat: 12 gm
Omega-3 fatty acids: 1.7 gm - Adapted from Alaska Seafood Marketing Institute.
- Vegan French Toast
Ingredients: - 2 cups sliced bananas
¾ cup vanilla soymilk
1 tsp cinnamon, or ¾ tsp cinnamon plus ¼ tsp cardamom
8 sliced day-old whole grain bread
1 tsp canola oil
1 mango, peeled and cut - Place bananas, soymilk, cinnamon, and cardamom (if using) in a blender or food processor; blend until smooth.
Pour mixture into a pie plate. Dip bread into mixture, turning to coat both sides. Scrape off excess batter. Brush
a nonstick skillet or griddle lightly with oil or spray. When hot, add coated bread slices. Brown on one side, 2-3
minutes. Turn; brown other side. Transfer to plates; serve immediately with mango puree.
Makes 4 servings (2 slices each with 2 tbsp puree). - Nutrition Information (per serving):
- Calories: 116
Carbohydrate: 23 gm
Protein: 4 gm
Dietary fiber: 3 gm
Fat: 2gm
Sodium: 137 mg - Recipe from Vegetarian Times, December 1995.
- Banana Bread
Ingredients: - 3/4 cup ground flax seed
1 cup mashed banana
1/4 cup apple juice concentrate
1/2 cup brown sugar
1/4 cup applesauce
Egg replacer for 2 eggs or 2 eggs (Ener-G Egg Replacer is made from potato starch & tapioca flour; works wonderfully in baked goods.)
1 1/2 cup whole wheat pastry flour 1 tsp baking soda
½ tsp salt
**Additional optional ingredients may include 1/2 cup walnuts, raisins, or chocolate chips. - Mix all ingredients together. Pour in a coated 8"x4" pan. Bake at 350 F for about 40-45 minutes.
Makes 10 servings. - Nutrition Information (per serving):
- Calories: 168
Carbohydrate: 29 gm
Protein: 5 gm
Dietary fiber: 5 gm
Fat: 4 gm
Omega-3 fatty acids: 1.4 gm - Recipe developed by Natalie Ledesma, MS, RD
- Dilled Salmon Salad with Peas
Ingredients: - 1 can (15 oz) salmon, drained
1 package (16 oz) frozen peas, thawed
1/4 cup lemon juice
1/4 cup fresh dill (or 1-2 tbsp dried dill)
2 tbsp Dijon-style mustard
2 shallots, sliced thinly (about 1/2 cup)
1 bunch radishes (about 11 medium), thinly sliced
6 cups red leaf lettuce
Salt and pepper to taste - Drain salmon, place in a mixing bowl, and break into pieces. Prepare the lemon juice, shallots,
radishes, and lettuce. Add to the salmon the peas, lemon juice, dill, mustard, shallots, and radishes.
Mix together gently. Add salt and pepper to taste. Serve salmon mixture over lettuce.
Makes 6 servings (2 cups each). - Nutrition Information (per serving):
- Calories: 160
Protein: 17 gm
Fat: 4 gm
Dietary fiber: 5 gm - Adapted from the Women's Healthy Eating & Living Study (WHEL) at the University of California, San Diego. Developed by Vicky Newman, MS, RD, WHEL nutrition coordinator.
- Neat Loaf
Ingredients: - 2 cups cooked brown rice
1 cup walnuts, finely chopped
1 onion, finely chopped
½ medium bell pepper, finely chopped
2 medium carrots, shredded or finely chopped
1 cup wheat germ
1 cup quick-cooking rolled oats
½ tsp each: thyme, marjoram, sage
2 tbsp soy sauce
2 tbsp stone ground or Dijon mustard
Barbecue sauce or ketchup - Preheat the oven to 350 F. Combine all the ingredients except the barbecue sauce or ketchup. Mix
for 2 minutes with a large spoon. This will help bind it together. Pat into an oil-sprayed 5x9" loaf pan
and top with barbecue sauce or ketchup. Bake for 60 minutes. Let stand 10 minutes before serving.
Makes 8-10 servings. - Nutrition Information (per serving):
- Calories: 204
Sodium: 248 mg
Protein: 9 gm
Cholesterol: 0 mg
Fat: 9 gm
Carbohydrate: 19 gm - Recipe from The Peaceful Palate written by Jennifer Raymond, 1996.
Three Day Menu Plan: 3 Meals + Snack
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This menu is based on 2100 calories, calories can be adjusted by altering portion sizes. The menu has been designed to serve as a guide in making healthy food choices. Experiment with substitutions as desired.
| Day 1 | Day 2 | Day 3 |
| Oatmeal (1 cup) Soy milk (1 cup) Flaxseed, ground (2 tbsp) Dried cranberries (1/4 cup) Brazil nuts (2 each) |
Bagel, whole grain (1 each) Cream cheese, light (2 tbsp) Tomato (6 slices) Lemon pepper Cantaloupe (1 cup) |
Tofu scramble Tofu (4 oz) Onions (1/4 cup) Peppers (1/2 cup) Mushrooms (1/2 cup) Toast, whole grain (2 slices) Jam (2 tbsp) |
| Turkey sandwich Whole grain bread (2 slices) Turkey (2 ½ oz) Lettuce (1 cup) Tomato (4 slices) Red peppers (1/4 cup) Onions (1/4 cup) Mustard (1 tsp) Peach (1 med) |
Chunky Tortilla Soup (2 cups) Corn tortillas (2 each) Black beans (1/2 cup) Green salad (2 cups) Oil/vinegar dressing (2 tbsp) |
Salad Spinach (2 cups) Broccoli (1/3 cup) Carrots (1/3 cup) Tomato (1/3 cup) Garbanzo beans (1/2 cup) Barley (1/2 cup) Walnuts (2 tbsp) Avocado (4 slices) Oil/vinegar dressing (2 tbsp) Whole-grain roll Orange (1 med) |
| Vegetable juice (12 oz) Granola bar (1 each) |
Fruit smoothie Banana (1 each) Berries (1 cup) Flaxseed, ground (2 tbsp) Soy milk (1 cup) Brazil nuts (2 each) |
Vegetable juice (12 oz) Popcorn (3 cups) Raw vegetables (1 cup) Hummus (1/4 cup) |
| Pasta, whole grain (2 cups) Tomato sauce (1 cup) Mushrooms (3/4 cup) Broccoli (1 cup) Green salad (2 cups) Light dressing (2 tbsp) Mixed fruit (1 cup) |
Chicken & vegetable stir-fry Chicken breast (4 oz) Mixed vegetables (2 cups) Walnuts (2 tbsp) Brown rice (2 cups) |
Salmon (4 oz) Quinoa (1 cup) with Brazil nuts (2 Tbsp) Asparagus (1 cup) Fruit salad (1 cup) |
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