These recipes were selected because many of the ingredients are associated with healthy skin and reducing the risk for cancer.
Key to abbreviations:
- c. = cup
- Tbsp. = tablespoon
- tsp. = teaspoon
- g = gram
- mg = milligram
- % = percent
Salmon With Mango Salsa
4 (6-ounce) salmon fillets, thawed
2 Tbsp. olive oil
1 mango, peeled, pitted, diced
1 cucumber, seeded, diced
½ c. plum tomato, seeded, diced
¼ c. fresh cilantro leaves, chopped
¼ c. red onion, chopped
2 Tbsp. lime juice
2 tsp. lime peel, grated
Pinch of cayenne pepper (optional)
Salt and pepper (to taste)
Brush salmon fillets evenly with 1 Tbsp. oil. Cook salmon according to package directions in oven or use an indoor or outdoor grill. First zest the limes, then squeeze the juice out of the remaining flesh using a juicer. For the diced ingredients, aim for about ¼-inch dice (quite small). Combine all ingredients in a small bowl; mix in 1 Tbsp. oil. Season salsa with salt and pepper. Serve salmon with mango salsa.
Makes eight servings. Each serving has 230 calories, 14 g fat, 6 g carbohydrate, 19 g protein and 55 mg sodium.
Roasted Sweet Potato Wedges
4 large sweet potatoes or yams, skin on, cut lengthwise into ½-inch wedges
2 Tbsp. canola oil (or other oil)
1/3 c. brown sugar
¼ c. walnuts
1 tsp. salt
1 tsp. curry powder (optional)
Preheat oven to 450 F. Place walnuts in a minichopper or food processor and process until ground. Mix ground walnuts, sugar, salt and curry in a small bowl. In a large bowl, toss potatoes with 2 Tbsp. oil and half of the walnut mixture. Spread potatoes evenly on a greased jelly roll pan.
Bake uncovered for 30 minutes or until golden brown and tender when pierced with a fork. Place in a serving dish and sprinkle with remaining walnut mixture.
Makes eight servings. Each serving has 130 calories, 6 g fat, 2 g protein, 18 g carbohydrate and 290 mg sodium.
Berry Good Smoothie
2 c. ice (about 14 ice cubes)
1 c. 1% or skim milk
1½ c. frozen triple berry blend fruit (strawberry, raspberry, blueberry)
10 baby carrots
1 tsp. ground flax seed
1 c. 100% berry juice or preferred juice
Place ingredients in blender in same order as written. Blend until smooth.
* All fruit can be fresh or frozen, but frozen gives a better texture.
Makes four servings. Each serving has 90 calories, 0 g fat, 2 g protein, 18 g carbohydrate, 2 g fiber and 50 mg sodium.
See www.ag.ndsu.edu/healthwiseforguys for more information about men’s health.