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Eating Well Lenny's RECIPES

More Recipes from Lenny

Fruit Veggie Cocktail

The Soybean, soy nibbles, baked soy beans


Yam Soup

Fajitas & Tomato Avocado Salad

Salad Dressing

Anne's Panzanella

Wild Greens

Blueberry Rice Salad

Blueberry Smoothie

Wild Green Salads


Fish and Tomatoes

Oatmeal Cookies

Annette's Apples

Squash ,
Split Pea Soups

Jack's Broccoli


Mary's Nut Loaf

Barry's Tofu

Chocolate Tofu

Elaine & Joe's



Prostate Diet Cookbook
Prostate Diet Cookbook

$16.76 Harbor Press



canteen ca xxnonoxxxSeven years ago after being diagnosed with prostate cancer I opted for Watchful Waiting, changed my eating habits and started looking for ways of cooking healthy food. One of the first changes I made to my diet besides cutting out most animal products was using cereals, brown rice and pasta. In Israel high quality tomatoes are cheap. I concocted a basic tomato sauce, which I used almost daily. In those days lycopene was not being pushed as an anti-oxidant. Today, it is.

Basic Tomato Sauce

Use this sauce as a base for soups, stews and pastaSpreading tomato sauces

3 kilos (about 6-7 pounds) very ripe tomatoes
1 kilo onions (2 pounds)
2 tablespoons olive oil
3 tablespoons tomato concentrate
bunch parsley or cilantro/coriander
salt, pepper, sweet paprika
optional: garlic, chili powder or flakes

Fry the thinly sliced onions in the olive oil till transparent.
Process the washed tomatoes and parsley/cilantro in a food processor. The texture is up to your taste.

Cook the processed tomatoes, tomato concentrate and the onions for twenty minutes. Add crushed garlic (if you enjoy the taste) towards the end of the cooking period. Season with salt and pepper.
Recently there has been a lot of positive noise about curcumin. I buy turmeric in root form and crush it myself. I add the powder to the sauce. Turmeric can be bought in powder form.
I have kept the sauce in a container for up to three weeks under refrigeration.

Pasta and vegetables

basic tomato sauce
1 cup frozen vegetables of your choice.

Boil the frozen vegetables in the tomato sauce for 5 minutes. Add whatever spices you enjoy. Pour the mixture over the heated pasta and enjoy a healthy filling meal.

Vegetable Lasagna

basic tomato sauce
frozen vegetables
lasagna leaves
1 tablespoon Oregano
oil the oven proof-cooking dish with olive oil

Mix equal quantities of the sauce and vegetables. Add the oregano to the mixture with pepper and garlic according to your taste. Be adventurous.

Pour enough sauce into the dish so that the bottom is cover by a thin layer.

Place lasagna leaves in the sauce in the dish

Over the leaves pour the sauce/vegetable mixture, add another layer of leaves and carry on till the dish is filled. If you eat cheese you can grate some over the top of the mixture.

Bake in a moderate oven for 25 minutes.


weetabix, stock xchangBroccoli is rated as a must. Eat it raw, in a salad, as a hot vegetable, an addition to stews and casseroles. The recipe below can be served hot or cold.

Broccoli & Mushroom Salad

broccoli flowerets
cup fresh mushrooms
2 medium sized carrots cut into short sticks
cup sun dried tomatoes finely cut up
1 medium sized onion thinly sliced
olive oil
balsamic vinegar
crushed garlic

Boil or steam the broccoli in salted water for 5 minutes. Salt is not necessary if you prefer to cook without salt.

Sweat the onions, sun dried tomatoes and garlic with a teaspoon of olive oil in a hot Teflon (non-stick) pan. One minute is enough. This to release the taste of the lycopene packed sun dried tomatoes.

Assemble the salad; add the contents of the pan.

The dressing I use is one-third balsamic vinegar and two-thirds olive oil. Salt and pepper to your taste.

Pour the dressing over the salad shortly before eating. To serve this dish hot one can either heat it with the dressing in a microwave or briefly stir-fry in the dressing. This dish can be kept for a couple of days

Bean Soup

In Israel turkey is a meat readily available and turkey necks are sold separately. I often use turkey necks in soup. The necks are very cheap and have a minimum of fat. This soup can be made without turkey necks by playing around with the flavoring.

1 turkey neck
1 cup broad white beans that have been soaked over night
1 large celery root, scrubbed clean of sand
A few bay leaves
2 diced onions
1 tsp. cumin
3 table spoons tomato concentrate
Place all the ingredients in a pot with 4 liters of water and bring to the boil. Simmer until the beans are soft. Flavor with salt, pepper, chili, garlic or whatever takes your fancy. This soup freezes well.

Cooked Bean Salad

1 cup broad white beans
One half-cup soy beans
Basic tomato sauce
2 thinly sliced medium onion
tablespoon olive oil
chopped parsley

By soaking the beans over night you can save on the cooking time. Boil them till the white beans are soft. Strain the beans. The soybean will remain crunchy.

Fry the thinly sliced onions till transparent, add the beans and enough basic sauce to cover them. Bring to the boil and cook for a two minutes. Add the parsley.

This mixture can be served either hot or cold. I have kept it in a sealed container for more than a week under refrigeration. Once again play around with your favorite spice or herbs.

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