Healthwise for Guys: Prostate Cancer

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NDSU Extension

Creamy Broccoli and Apple Salad

6 c. broccoli florets
¾ c. dried cranberries
½ c. sunflower seeds
3 medium green apples (peeled and sliced)
½ c. chopped red onions
1½ c. low-fat plain yogurt
2 Tbsp. Dijon mustard
1/3 c. honey

Combine broccoli, dried cranberries, sunflower seeds, sliced apples and chopped onion in a large serving bowl. In another mixing bowl, blend yogurt, mustard and honey. Add dressing to salad mixture and mix. Chill in refrigerator for at least one hour before serving.

Makes 18 servings. Each serving has 100 calories, 2.5 g fat, 3 g protein, 17 g carbohydrate, 2 g fiber and 65 mg sodium.

Lean and Spicy Tacos

1 c. tomatoes, diced
1 medium avocado, chopped
1 Tbsp. cilantro flakes
1 lb. extra-lean ground beef
3 Tbsp. low-sodium taco seasoning mix
3 Tbsp. onion, minced
10 whole-wheat tortillas
2 c. shredded lettuce
½ c. fat-free shredded cheese
Optional: favorite preferred taco sauce, refried beans or black beans

Mix tomatoes, avocado and cilantro flakes in small to medium-sized bowl. Spray frying pan with nonstick cooking spray and turn to medium heat. Add ground beef and taco seasoning. Use a spoon or spatula to break up ground beef. Cover pan and let cook for a few minutes, then add minced onions. Continue cooking and stirring occasionally until beef is browned and fully cooked (about 10 minutes). Warm tortillas in microwave about 15 seconds. Prepare each taco by placing beef in taco shell, then lettuce and tomato mixture. Sprinkle cheese on top and serve.

Makes 10 servings. Each serving has 240 calories, 8 g fat, 16 g protein, 26 g carbohydrate, 2 g fiber and 410 mg sodium.

2 c. old-fashioned oats
1 c. creamy peanut butter (or another sunflower or other nut butter)
½ c. honey
¼ tsp. vanilla extract
¾ c. raisins (chopped in half or thirds)
¼ c. chia seeds (can substitute ground flaxseed)

Mix all ingredients in a medium- to large-size mixing bowl. Chill ingredients in refrigerator for one hour. Roll into tight balls (a little smaller than a golf ball, about a tablespoon in size). Store in an airtight container in refrigerator up to seven days.

Makes 40 servings. Each serving has 90 calories, 4 g fat, 3 g protein, 11 g carbohydrate, 1 g fiber and 50 mg sodium.

See www.ag.ndsu.edu/healthwiseforguys for more information about men’s health.

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