Since 2004, November in the U.S. has been known as Movember, a month of men growing mustaches in solidarity to support awareness around men’s health issues such as prostate cancer. The Movember Foundation holds events around the country to promote men’s health education and prevention tips. However, a healthy focus doesn’t need to be isolated to this month, there are easy munchies that men can incorporate into their daily fare that will help prevent prostate cancer, at anytime of the year!
Healthy prostate tissue contains a higher concentration of zinc and vitamin E than any other cell in the body. Foods rich in zinc include almonds and pumpkin seeds. Keep a handful in your pocket for munching throughout the day, benefiting your prostate and holding your blood sugar steady throughout the day. Foods rich in vitamin E include olives and avocados. These are easy additions to salads and can be added as condiments to any meal.
Studies have also shown that cruciferous vegetables have properties that help stop the growth of prostate cancer cells. These types of vegetables include broccoli, cauliflower, kale, and brussels sprouts. And a favorite snack for many of us, dark chocolate, contains antioxidants that help fight off cell attacks.
Movember Muchies
Guacamole Dip
By Bauman College Staff
Ingredients
Tomatillo Salsa
1 lb (about 11 medium) tomatillos, husked and rinsed
5 serrano chiles
4 large cloves garlic
½ medium red onion, cut into 1 inch pieces (about ½ cup)
1 tsp sea salt
¼ cup loosely packed, roughly chopped cilantro
Guacamole
3 large avocados
1 cup tomatillo salsa (see above recipe)
¼ cup chopped fresh cilantro
2 Tbs lime juice
1 tsp salt
Directions
Tomatillo Salsa
- Preheat oven to 400 F. Cut the tomatillos in half and put on a parchment-lined baking sheet. Rub with a little fat and sprinkle with a pinch of salt. Roast for 15 minutes, flip over, and continue to roast another 7 minutes or until softened and beginning to brown slightly. Set aside.
- In a large ungreased cast iron skillet, roast the whole chiles, unpeeled garlic, and red onion over medium-high heat. When onion deeply browns on one side, after about 3-5 minutes, flip over and break apart. Continue to cook onion for another couple of minutes. When chiles and garlic have browned, remove them from pan, about 10-12 minutes total. Allow to cool, then remove stems from chiles and peel garlic. Set aside.
- Add the roasted tomatillos and any accumulated juices to food processor, along with roasted chiles, garlic, onion, and salt. Pulse to combine, until mixture is coarsely combined. Transfer to a bowl and mix in cilantro. Taste and adjust. Set aside.
Guacamole
- Remove avocado pits and scoop out flesh with a spoon. Add to a large bowl and coarsely mash with a potato masher.
- Add 1 cup of tomatillo salsa, cilantro, and lime juice to the avocado mash and gently mix to combine. Taste and season with salt.
Granola
By Bauman College Graduate, Mira Dessy, N.C.
Ingredients
1 cup oat flakes
1 cup barley flakes
1/2 cup mixed chopped nuts
1/2 cup mixed seeds (I like pepitas and sunflower)
1/2 cup dried fruit, chopped (I especially like dried apples in this)
Directions
- The night before – mix all ingredients together in a bowl, add cinnamon and nutmeg to taste, and 2 tsp fresh ground flax seeds. Top this off with vanilla soy milk.
- Put in the fridge overnight. In the morning, it is ready to eat.
Olive Tapenade
By Bauman College Staff
Ingredients
1/4 cup finely chopped cilantro
1 teaspoon chopped garlic
1/2 jalapeno pepper, chopped, seeds left if desired
1/4 cup olive oil
1 cup pitted kaamata olives
1 cup pitted green olives
Directions
- Blend the cilantro, garlic, jalapeno, and olive oil until smooth.
- Add the olives then blend to the desired consistency.
Dark Chocolate Covered Brussels Sprouts
By Dr Ed Bauman
Ingredients
6-8 whole Brussel Sprout
8 oz of date or palm sugar sweetened semi sweet chocolate chips
1/4 tsp cinnamon, cardamom, and/or nutmeg
Directions
- Wash and peel off the outer most leaf of the brussels sprouts.
- Steam the brussels sprouts for 10 minutes. Let them cool in the open air for 30 minutes.
- Place the chocolate in a double burner where the bottom pot has 2 inches of water and the top has a clean glass or stainless steel base. Heat at a medium high flame until the chocolate has melted.
- To the melted chocolate, add 1/4 tsp cinnamon, cardamom, and/or nutmeg to taste.
- With a spoon, swirl the brussel sprouts in the warm spiced chocolate until covered.
- Place them on a flat dish and refrigerate for 1 hour to allow the chocolate to set. Taste test.