Movember is quickly coming to an end! With all the hype around prostate health I thought I would post a super delicious prostate protective tomato sauce! Now…I say hype only because we shouldn’t limit the prevention of prostate health to November. Whether it be breast cancer awareness month or prostate cancer awareness month, we should all be proactive about eating well, exercising and nourishing our bodies DAILY to avoid and prevent all disease.
This delicious immune boosting, antioxidant rich tomato sauce is chalk full of nutrients that protect and support your whole body! Let’s break down the goodness of this delicious recipe…..
TOMATOES – loaded with LYCOPENE, a carotenoid that is present in ‘red’ fruits and vegetables. A high intake of lycopene has been associated with a low risk of prostate cancer. Men with prostate cancer have ben shown to have low levels of this nutrient in their bodies. Lycopene has been shown to lower PSA scores and slow tumor growth. Studies show cooking tomatoes with a little olive oil is best for getting higher levels of lycopene.
GREENS – particularly kale, swiss chard, red chard and all other ‘bitter’ greens, contain the highest amount of VITAMIN C compared to most other greens. Studies show that men with higher dietary intake of vitamin C have greater odds of survival if diagnosed with prostate cancer. Higher blood levels of vitamin C= lower chances of getting cancer in the first place!!
MUSHROOMS – crimini, shiitake, maitake all contain BETA GLUCANS that are natural immune stimulants with anticancer, antiviral and antibacterial benefits. Crimini mushrooms, used in my tomato sauce recipe also contain high amounts of SELENIUM. This amazing antioxidant helps combat oxidative damage to cells and studies show that men with higher levels of selenium have lower chances of getting prostate cancer.
ONIONS & GARLIC – both contain anti inflammatory properties, antibacterial properties and high amounts of antioxidants.
FRESH HERBS – Rosemary contains substances helpful for stimulating the immune system, increasing circulation, and improving digestion. It also contains anti-inflammatory compounds and has been shown to increase blood flow to the head and brain, improving concentration. Basil is a great source of vitamin A, iron, calcium, and a good source of potassium and vitamin C. All important nutrients to support immunity and overall health.
Prostate Protective Tomato Sauce
Ingredients
1 can diced organic tomatoes
1 onion, chopped
3 cloves garlic, chopped
5-6 crimini mushrooms, sliced
1 bunch rainbow chard and/or kale or swiss chard
1 tsp fresh rosemary, chopped
5-6 fresh basil leaves, chopped
1/2 tsp dried oregano
extra virgin olive oil
chilli flakes
black pepper
sea salt
Directions
Sauté onion in 1-2 tablespoons olive oil over medium-low heat. Once onion has slightly softened, add garlic and mushrooms, sauté for 3-4 minutes. Add tomatoes, cooking at low heat. Season with sea salt, pepper and oregano. Cook until most of the liquid (water from tomatoes) has evaporated (about 12-15 minutes). Add in rosemary, chard and top with lid to lightly ‘steam’ and wilt the chard. Remove lid after 4-5 minutes and sprinkle with fresh basil and chilli flakes. Feel free to add any additional herbs/seasonings.
Serve this tomato sauce on top of quinoa pasta or brown rice. This sauce is perfect on top of fresh grilled chicken, fish or grilled tofu and tempeh. Vegetarian or not, you can make this recipe work for you! ENJOY!!
Happy Tuesday!
Health & Abundance,
Samantha 🙂
