New research has revealed that men suffering prostate cancer can significantly improve their chances of surviving the disease by eating plenty of oily fish.
The Foods Standards Agency advise that oily fish include salmon, trout, mackerel, sardines, pilchards, herring, kipper and eel – all of which are sustainable and so you needn’t feel guilty about eating them! Also, these fish count as oily fish when they’re canned, fresh or frozen.
Fresh tuna is an oily fish but canned tuna doesn’t count as oily. This is because when it’s canned these fats are reduced to levels similar to white fish. So, canned tuna is a healthy choice for most people, but it doesn’t have the same benefits as eating oily fish.
However, it’s not always easy to introduce this into the diet if you don’t know how to cook it so here are a couple of recipes from one of my favourite cooks – Nigel Slater – which are really easy to make as a lunch or supper dish.
If you are interested in eating healthily I can strongly recommend the following book: The Prostate Care Cookbook by Margaret Rayman and Kay Gibbons and Kay Dilley which is published in association with Prostate Cancer Research Foundation. It is packed full of delicious recipes for the whole family and covers all meals and snacks.
If you would like to read the full article on this latest, click on the following link to take you to the Daily Mail Online health page:
Mackerel and Bacon salad
For the salad
For the dressing
- 2 tsp Dijon mustard
- 1 heaped tsp capers
- 2 tbsp white wine vinegar
- 6 tbsp olive oil
- 4 bushy sprigs dill
For the fish
- Preheat the grill to a medium high heat. Line a baking sheet with greaseproof paper.
- Peel and finely slice the onion into rings. Put them into a small bowl with the white-wine vinegar and set aside for 10 minutes or more, tossing occasionally. This removes any harshness and will slightly soften the onion’s flesh.
- Boil the potatoes in deep, generously salted water for 15 minutes until they are tender. Lay the bacon out flat on the lined baking sheet and grill for 10 minutes until crisp.
- Take the whole smoked mackerel and peel off the skin. Into a large bowl, flake the mackerel off the bone in large chunks.
- While the potatoes are boiling and the bacon is grilling make the dressing. Spoon the mustard into another bowl. Briefly rinse the capers and add to the mustard. Pour in the white wine vinegar; add a little pepper and a few generous glugs of olive oil. Give it a stir.
- Chop the dill and add half to the dressing and half to the bowl with the mackerel. Now take the softened onions out of the vinegar and add to the dressing.
- When the potatoes are soft to a knifepoint, drain and slice them in half, leaving the skin on, and tip into the dressing to absorb. Mix together and then spoon over the flaked mackerel.
- When the bacon is crisp, snip little 4cm/1½in squares over the salad and toss it altogether before serving.
Mackerel and Couscous
· 400ml veg or chicken stock
· 150g bulgur wheat
· 8 medium tomatoes
· 1 tablespoon red wine vinegar
Heat 400ml of vegetable stock in a saucepan, then pour it over 150g of couscous and set aside for 15 minutes or so, until most of the liquid has been absorbed by the grain.
Halve 8 medium-sized tomatoes and cook them under an overhead grill until soft and the skins have started to blacken. Remove the skins, pour in a tablespoon of red-wine vinegar and season with black pepper. Crush the tomatoes with a fork to give a thick, roughly textured sauce, and keep warm.
Brush 4 mackerel fillets with a little oil, season with salt and pepper then cook under an overhead grill for a few minutes till the fish is opaque and a flake will pull away from the skin. I like to turn the fillets skin-side up for a minute or so, to crisp them lightly. Divide the couscous between two plates, add the mackerel fillets, then spoon over the grilled tomato sauce.
Include a few basil leaves or a little dried oregano in with the vinegar for the tomato sauce. A little garlic also. You can roast the tomatoes and mackerel if you prefer, but it will take about twice the time. Fresh sardines are good instead of the mackerel. Split them in half, move the backbone and grill as usual.
For further advice on diet do contact Pippa Mitchell, Nutritional Therapist at Luck’s Yard Clinic on 01483 527945.