Studies suggest eating for cancer prevention might be worth keeping in mind and with the holidays right around the corner it’s not difficult to make some healthy options for the table that taste great as well.

Here at the International Prostate Cancer Foundation, we have many resources available to help you stay informed on your healthy and wellness journey. The recipe below is just one of the great resources you can find in the Health and Nutrition portion of the Resources Center.

Steamed Green Beans with Rosemary-Garlic Vinaigrette & Fried Shallots

One 3/4 cup portion of this scrumptious dish provides just 10 grams of net carbs with many satisfying seasonings, including garlic, which helps support immune function. The side's chief ingredient — fresh green beans — supplies fiber and vitamins A, C, B9, and B2. Green beans also have crucial minerals like calcium, magnesium, and potassium. Source: www.health.com

Ingredients (serves 4):
3 tablespoons grapeseed or avocado oil
3 tablespoons extra-virgin olive oil
2 cloves garlic, smashed
1 small sprig fresh rosemary
2 cups sliced shallots (about 2 large), separated into rings
⅛ teaspoon kosher salt plus 1/2 teaspoon, divided
1 ½ pounds green beans, trimmed
2 tablespoons white-wine vinegar
¼ teaspoon lemon zest
2 teaspoons lemon juice
¾ teaspoon Dijon mustard
¼ teaspoon ground pepper

Method: Step 1 Heat grapeseed (or avocado) oil, olive oil, garlic and rosemary in a large skillet over medium-low heat. Cook, swirling occasionally, until the garlic is sizzling but not browned, about 2 minutes. Remove from heat and let stand for 5 minutes. Using tongs, transfer the garlic to a small bowl, leaving the oil in the pan. Discard the rosemary.

Step 2 Add shallots to the pan and cook over medium heat, stirring occasionally, until golden brown, about 10 minutes. Remove from heat. Using tongs, transfer the shallots to a paper-towel-lined plate, leaving as much of the oil in the pan as possible. Season the shallots with 1/8 teaspoon salt.

Step 3 Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and steam until tender-crisp, 5 to 7 minutes. Transfer to a large bowl.

Step 4 Transfer the oil from the pan to a mini food processor. Add the garlic, vinegar, lemon zest, lemon juice, mustard, pepper and the remaining 1/2 teaspoon salt. Pulse until smooth.

Step 5 Toss the green beans with the dressing. Serve topped with the shallots.

Citrus Salad With Spiced Honey

Holiday side dishes don't have to be limited to veggies and grains. This gorgeous platter contains immune-supporting oranges, mandarins, grapefruit, limes, and kumquats. It's also flavored with a merry mix of seasonings that include cinnamon, which has been found to help regulate blood sugar levels. Source: www.health.com

Ingredients (serves 4):
1/2 cup honey
1 (3-inch) cinnamon stick
1 bay leaf
1 teaspoon black, red or pink peppercorns
1/4 teaspoon dried crushed red pepper
4 whole cloves
3 medium-size oranges
3 mandarin oranges
2 Ruby Red grapefruit
2 limes
6 kumquats (optional)
1 (4.4-oz.) package fresh pomegranate seeds
Toppings: extra virgin olive oil, fresh mint leaves, sea salt
Note: Salad may be made up to a day ahead. Prepare as directed; cover and chill up to 24 hours.

Method: Step 1 Bring first 6 ingredients and 1/2 cup water to a boil over medium-high heat. Boil, stirring often, 1 minute. Remove from heat, and let stand 30 minutes.

Step 2 Meanwhile, peel oranges, next 3 ingredients, and, if desired, kumquats. Cut away bitter white pith. Cut each fruit into thin rounds. Arrange on a serving platter, and sprinkle with pomegranate seeds.

Step 3 Pour honey mixture through a fine wire-mesh strainer, discarding solids. Drizzle fruit with desired amount of spiced honey; reserve remaining for another use (such as flavoring iced tea). Top with a drizzle of olive oil, a handful of mint leaves, and sea salt.

Roasted Cauliflower With Green Olives and Pine Nuts

Cauliflower is a go-to veg for low-carb fans. One cup of cauliflower provides 3 grams of net carbs, with net carbs meaning the number of carbs absorbed from the GI tract that can be used for energy. Additionally, one cup of cauliflower also has 53 milligrams of vitamin C. This recipe is also packed with healthy fats — which boost antioxidant absorption—thanks to extra virgin olive oil, pine nuts, green olives, and capers. Source: www.health.com

Ingredients (serves 4):
1 pound cauliflower, cut into 1-inch florets
2 tablespoons extra-virgin olive oil
Salt and freshly ground pepper
2 tablespoons pine nuts
1/3 cup chopped pitted green olives
1 tablespoon chopped flat-leaf parsley
1 tablespoon drained capers

2 Ruby Red grapefruit
2 limes
6 kumquats (optional)
1 (4.4-oz.) package fresh pomegranate seeds
Toppings: extra virgin olive oil, fresh mint leaves, sea salt
Note: Salad may be made up to a day ahead. Prepare as directed; cover and chill up to 24 hours.

Method: Preheat the oven to 425°. In a shallow 1 1/2-quart baking dish, toss the cauliflower with the oil and season with salt and pepper. Roast for 20 minutes, or until the cauliflower is lightly browned in spots. Add the pine nuts, olives, parsley and capers, toss and roast for about 10 minutes longer, until the pine nuts are lightly toasted. Serve warm or at room temperature.

RESEARCH & SUPPORT | EDUCATION | GLOBAL AWARENESS

Prostate Cancer Healthy THANKSGIVING OPTIONS