Regardless of the season, why not take the opportunity to cook simple and easy-to-make healthy recipes that are rich in nutrients beneficial for your heart and prostate?! Here are a few ideas that might inspire you to create your own homemade recipes later, according to your tastes and favorite foods.

Tomato and Cottage Cheese Toast – Get a boost of lycopene, antioxidants, and calcium

Source: Clinique Cancer ELLICSR
Preparation – 10 mins
Cooking – None
Servings – 2

Ingredients

• 3 large tomatoes, roughly chopped
• 2 slices of whole grain bread
• 1/2 cup pressed cottage cheese
• 1 tablespoon dried basil or oregano
• 1 garlic clove
• 2 tablespoons olive oil
• A pinch of salt

Preparation

1. Toast your bread in a toaster or a pan until it’s golden and crispy.
2. While the bread is still warm, rub a garlic clove all over its surface.
3. In a bowl, season your tomatoes with salt, olive oil, and dried basil/oregano; mix well and set aside.
4. Spread cottage cheese on your toast, then top it with the seasoned tomatoes and a little bit of the remaining vinaigrette from your bowl. Enjoy today!

Notes

Tomatoes are rich in the carotenoid lycopene, a health-protective plant compound found in most red-colored fruits and vegetables. We absorb much more lycopene from tomatoes when they are sliced, chopped, or cooked with a little olive oil.

Cottage cheese is protein-rich, nutrient-dense, and easy to add to any dish. If you can’t digest lactose, try lactose-free varieties available in most grocery stores. Incorporate whole grains into your daily diet. Whole grains are more nutritious than refined grains and add essential fiber to your diet.

Roasted Chicken with Apricots and Red Onions – Here’s a savory-sweet recipe that you might enjoy while getting a protein boost.

Preparation – 15 mins
Cooking – 25 mins
Servings – 4

Ingredients

• 4 chicken fillets
• 8 fresh apricots, halved and pitted
• 2 red onions, quartered
• 2 tablespoons olive oil
• 2 tablespoons honey
• 1 tablespoon balsamic vinegar
• Salt and pepper

Preparation

1. Preheat the oven to 200°C (400°F).
2. In a bowl, mix olive oil, honey, balsamic vinegar, salt, and pepper.
3. In an ovenproof dish, place the chicken fillets, apricots, and red onions.
4. Brush the olive oil mixture over the chicken, apricots, and red onions.
5. Roast for about 25 minutes or until the chicken is cooked.
6. Serve hot with rice, green vegetables, or a green salad.

This recipe combines the savory flavors of chicken and red onions with the sweetness of apricots and honey. It is also easy to prepare and requires minimal ingredients.

You can substitute apricots with other sweet and juicy fruits such as peaches, nectarines, or mangoes. The final result will have a slightly different flavor, but it should work just as well with the roasted chicken and red onions.

Notes

It is important to consume sufficient protein in our diet to maintain a good nutritional balance and support vital functions in our body. Proteins play a fundamental role in cell structure and function, metabolic regulation, immune function, and nutrient transport.

They are also essential for tissue repair and growth, which is crucial for wound healing and muscle growth. Sources of protein include meat, fish, eggs, dairy products, legumes, nuts, and seeds.

Fruit Popsicles – Get a boost of antioxidants

Source: Ricardo
Preparation – 15 min
Freezing – 6 hours
Servings – 6 to 8 depending on the size of the molds

Ingredients

• 500 ml (2 cups) fruit puree, as per your preference
• 75 ml (1/3 cup) sugar (see note)

Preparation

1. Fruit Puree: To make 500 ml (2 cups) of fruit puree, you’ll need about 1 liter (4 cups) of fresh or thawed fruits, which you’ll blend into a puree using a blender. If there are any small seeds, strain the puree to remove them.
2. In a bowl, mix the fruit puree and sugar until the sugar is dissolved. Pour into popsicle molds.
3. Place in the freezer for about 6 hours before unmolding. To facilitate unmolding, run a little warm water on the base of the molds.

Notes

According to your taste, you could omit the sugar, but the popsicle’s texture may be slightly different. Also, make sure to use fruits that are sufficiently sweet. Frozen fruits may have a less sweet taste. Alternatively, you can use fruit juice instead of fruit puree, which would not require additional sugar.

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Pages on our site that might interest you
Want to know more? Just click on one of the links below.
The role of food

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