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

Click here.

Cauliflower Stir Fry

Have you heard of “Veganuary”? This trend has emerged over the past few years as people aim to eat a plant-based diet for the month of January.

While there’s generally no “wrong” time to start making healthier choices, the new year can feel like an opportunity to try new approaches to health and lifestyle. One approach may be to change your diet to incorporate more plant-based foods.

Some evidence suggests that a plant-based diet may be beneficial in risk and progression of prostate cancer. For example, a study authored by several PCF-funded researchers followed more than 47,000 health professionals over 28 years. The subjects’ diets were categorized by dietary scores based on the types of foods they ate, and how often: overall plant-based, healthful plant-based, and unhealthful plant-based. Eating a more plant-based diet overall was linked to lower risk of fatal prostate cancer.

Do you need to go completely vegan to reap benefits? We don’t have strong evidence for that. But we do know that eating a large variety of vegetables, fruits, spices, and protein sources, along with exercise, leads to better health.

Each meal is an opportunity for a healthier choice! Whether you want to go completely plant-based for the month, or simply try to eat more brightly-colored vegetables…..this stir fry recipe is a great way to start.

Cauliflower Stir-Fry


• 1 medium head cauliflower (2 pounds), chopped into small florets
• 1 red bell pepper, thinly sliced
• 1 orange bell pepper, thinly sliced
• 1 medium white onion, thinly sliced
• 3 green onions, thinly sliced
• 3 Tbsp rice vinegar
• ¼ cup soy sauce (or tamari or coconut aminos)
• 1 Tbsp light miso
• ½ Tbsp gochujang (Korean chili paste -optional)
• 2 Tbsp sugar (or maple syrup)
• 2 Tbsp sesame oil (regular, not toasted)
• 1 tsp cornstarch (or arrowroot powder)
• 3 Tbsp neutral oil for stir frying, divided

1. In a medium bowl, whisk together rice vinegar, soy sauce, miso, gochujang, sugar, sesame oil, and cornstarch.
2. In large skillet, heat 2 tablespoons neutral oil over medium high heat. Add the cauliflower and a pinch of salt and cook, not stirring, for 3 to 4 minutes until charred. Flip the florets and continue cooking for 2 minutes.
3. Add the bell peppers, white onion, a pinch of salt and the remaining 1 tablespoon oil and cook 4 to 6 minutes until tender.
4. Turn off the heat. Pour in the sauce and add the green onions. Stir until the sauce coats everything and thickens. Serve immediately.

Adapted from A Couple Cooks