Get the Prostate Cancer Patient Guide as a digital download or free mailed copy.

Click here.

PCF’s Eat It To Beat It Challenge was featured on PIX!

September 22, 2020

PCF was featured on PIX! You can check out the feature here.

If you’re interested in any of the gorgeous recipes shown in this spot, we’ve reprinted them below!



Pan seared halibut and beluga (black lentils) are an easy weeknight dinner. Make it elegant with a swirl of pureed beetroot and a roasted carrot “chip”. I have found the carrot chip to be a fun way to get kids interested in vegetables.

Make the meal:
Serves 2

Beet root purée:
• 2 red beets
• 1 teaspoon apple cider vinegar (preserves the color)
• Salt
• 1 tablespoon olive oil

In a medium pan, add the beets, vinegar and enough water to cover by one-inch. Bring to a boil then add the salt. Reduce heat and simmer until soft (about 1 hour).

Reserving the cooking water and wearing gloves to avoid staining hands, remove the beets from the pan and rinse under cold water. The skins can be easily peeled at this point.

Transfer the peeled beets and ½ cup of the reserved cooking water to a blender. Add olive oil. Blend, adding additional cooking water to achieve desired consistency.

Beluga Lentils:
• 1 cup Beluga or black lentils
• 3 – 4 cups water or broth
• 1 bay leaf
•1 clove garlic, peeled (optional)
• 1 sprig fresh thyme (or 1 teaspoon dried thyme)
• Salt and pepper
• Lemon juice

In a medium pan, add the lentils, 3 cups water (or broth), bay leaf, garlic and thyme. Bring to a boil, then reduce heat and simmer until lentils are soft (about 25 – 35 minutes). Check the water level occasionally and add more water if necessary.

Remove the bay leaf and thyme sprig. Drain any residual water. Season to taste with lemon juice, salt and pepper.

Carrot Chips:
• 2 carrots
• Olive Oil
• Salt

Preheat oven to 300⁰F. Slice 2 carrots lengthwise, about ⅛ inch thick (using a mandolin is handy). Lay flat on a parchment-lined baking sheet. Brush with olive oil and sprinkle with salt. Transfer to oven and baked until soft (~5-10 minutes). Remove from oven and let cool. They will crisp up after they cool down.

Pan-seared Halibut:
• 2 6-ounce skinless halibut fillets, patted dry with paper towel
• Olive Oil

Preheat a medium (12-inch) cast-iron or stainless steel skillet to just before the smoking point (i.e., a drop of water will sizzle, not evaporate). Add 1 tablespoon oil to the pan.

Place the fish on the greased pan. Do not touch it until you see that it is 50% cooked. You will know it is ready to flip by looking at the side of the filet and seeing that the flesh has turned opaque and the bottom is browned and has started releasing from the pan. This should be about ~4 – 5 minutes.

Slide a long, thin spatula underneath one edge of the filet. It should release easily from the pan; flip it. Cook the second side about until done (about 2 minutes).

Tips for perfect pan fried fish:
• Do not rinse the fish – it should be completely dry so it doesn’t stick to the pan.
• Use a heavy cast iron or stainless steel skillet for best results.
• If fish doesn’t release easily when trying to flip, the pan was too hot, or you did not wait long enough for a crust to develop. Don’t flip it. Add a little oil around the edges, turn down the heat and wait.


These roasted chickpeas are crunchy and spicy. They can be eaten plain as a healthy snack, or added to a salad or rice bowl to give your meal a little zip!

Makes 2 cups

• 1 cup dry chickpeas (also called garbanzo beans), soaked overnight
• 1 bay leaf
• water
• 2 tablespoons sunflower oil
• ¾ teaspoon chili powder
• ½ teaspoon salt
• ½ teaspoon of paprika
• ¼ teaspoon cayenne
• ⅛ teaspoon turmeric

Cook the chickpeas: In a small pan, add the chickpeas and bay leaf. Add enough water to cover the chickpeas by 1 inch. Turn heat to medium high and bring to a boil. Reduce heat to low and simmer, uncovered for 30 minutes (or until chickpeas are soft/easily squished between your thumb and index finger). [Note: if you don’t have the time/desire to cook chickpeas, you can substitute a can/16 ounces of garbanzo bean and omit this step]

Drain the chickpeas and return to the pan. Add the oil, chili powder, salt, paprika and turmeric and toss to coat evenly.

Preheat oven to 400⁰F.
Line a rimmed baking sheet with parchment paper. Arrange chickpeas in a single layer, then transfer to oven. Cook until golden and crispy (about 30 minutes), checking/turning after 20 minutes.
These are best served warm, but will keep for a few days in a zip lock bag (they will lose some of their crunch though).

Add ¾ teaspoon sumac or za’atar and omit the turmeric for a middle eastern flavor.

Potato-Chard Soup with Lemon

Light and smooth, this purée of Swiss Chard and potato will make you want to eat more greens! Swiss Chard is less bitter and more soft than other leafy greens, making it my favorite green. Adding liberal amounts of lemon further balances out the flavor profile. It can be made vegan/vegetarian if desired.

Serves 2

• 1 tablespoon sunflower oil
• ½ onion, chopped
• ½ -inch ginger root, peeled, chopped
• ¾ teaspoon cumin seeds
• ¼ teaspoon turmeric
• ½ teaspoon crushed black pepper
• ½ teaspoon Himalayan salt
• ½ russet potato, peeled, chopped
• 4 cups chicken broth (or vegetable)
• 1 bunch Swiss Chard leaves, stems and middle vein removed and discarded
• 1 tablespoon lemon juice
• pink peppercorn (garnish)
• lemon slices (garnish)

In a medium pan, warm the oil over low heat. Add the onion, ginger and cumin seeds. Sauté for 2 minutes. Add turmeric, pepper, and salt; sauté for 1 minute. Add the potato and broth. Bring to a boil, then reduce heat to low and simmer for 20 minutes, or until the potato is soft. Add the Swiss chard. Cover and remove from heat.

Transfer to blender and purée. Ladle into serving bowls and garnish with lemon slices and pink peppercorn.

Reprinted and modified with permission from: Yoga With Lois