RECIPES

PLANT BASED DIET RECIPES

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Mint Veggie Wraps		Caramelized Onions		Vegan Lentil Nachos

Tofu Lettuce Wraps		Collard Green Wraps		Tofu Collard Green Wraps

BBQ Cauliflower Pizza		Oven Roasted Sweet Potato Tofu		Tomato Chickpea Stew

Lettuce Wraps w/Peanut Sauce		Lentil Taco Salad		Mexican Veggie Pizza

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Raspberry Lemonade Smoothie Bowl		Pink Sunrise Smoothie		Orange Ginger Sunrise Smoothie

Pumpkin Spice Smoothie Bowl		Salted Caramel Smoothie Bowl		Strawberry Pineapple Mint Smoothie

Anti-Cancer Smoothie		Cucumber Lemon Ginger Juice		Beet Juice Detox

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• Primarily plant-based
• Include plenty of fruits and vegetables
• High in fiber
• Low in fat (But STAY AWAY from so-called "Low-Fat" processed foods)
• Limited in the amount of simple sugars

• Fruits and vegetables
• Whole grains
• Beans and legumes
• Other plant protein sources

• They contain vitamins, minerals and fiber as well as various cancer-fighting phytochemicals, such as carotenoids, lycopene, indoles and flavonols.
• There is consistent evidence that diets high in fruits and vegetables are associated with decreased risks of many cancers. While results for prostate cancer risk are not yet conclusive, they are promising.
• Men who consumed at least 28 servings of vegetables per week had a reduced risk of prostate cancer compared with those who ate fewer than 14 servings per week.
• There is some evidence that vegetables — particularly cruciferous vegetables like broccoli, cauliflower, cabbage, kale, Brussels sprouts and bok choy — may be associated with a reduced risk of prostate cancer.
• Men who ate three or more servings of cruciferous vegetables per week had a 41 percent decreased risk of prostate cancer compared with men who ate less than one serving per week.
• The benefit of fruits and vegetables in regards to cancer protection may be related to high amounts of carotenoids in certain fruits and vegetables, according to some key population studies.
• One study indicated that fructose, or fruit sugar, resulted in a lower risk of prostate cancer.

• 1/2 cup fruit or vegetable
• 1 cup raw leafy greens
• 1/4 cup dried fruit or vegetable
• 6 fluid ounces of fruit or vegetable juice

• Fiber may bind to toxic compounds and carcinogens, which are then later eliminated from the body.
• A high-fiber diet works to reduce hormone levels that may be involved in the progression of prostate cancer.
• One study indicated that a high-fiber, low-fat diet followed only for 10 days resulted in serum changes that reduced the growth of prostate cancer.
• Prostate cancer mortality is inversely associated with consumption of cereals and nuts or seeds, according to a study in the Journal of the National Cancer Institute.
• A diet rich in natural fiber obtained from fruits, vegetables, legumes and whole grains such as whole-grain cereals and breads may reduce cancer risk and reduce the risk of prostate cancer progression.

• The increased cancer risk observed in developed countries may be, in part, due to the fact that a high-fat diet stimulates increased levels, which is known to be associated with prostate cancer growth.
• A comprehensive review reported that 24 of 32 studies found positive, although not all statistically significant, associations between dietary fat intake and prostate cancer risk.
• Prospective studies to date, however, have failed to find a consistent association between prostate cancer and overall fat intake.