Cook with Aloha - Good food/Good health June

FOR FATHER'S DAY-- NEW IDEAS FOR THE "MEAT AND POTATOES" MAN
from the American Institute for Cancer Research

Dear old dad . . . he likes his meat and potatoes, but vegetables are not his thing. Unfortunately, food habits such as eating red meat too often and not eating enough vegetables can contribute to poor health. So for Father's Day, give your dad some new food options that make the best of his favorites while sneaking in some great tasting vegetables he's sure to love.

Eating too much red meat has been linked to higher risk of colon and prostate cancers. The American Institute for Cancer Research recommends limiting red meat intake to less than 3 ounces per day. Red meat is also a problem when it displaces fruits, vegetables and whole grains in the diet. Evidence is strong that diets high in fruits and vegetables are beneficial for preventing many cancers. Sure, potatoes are a great vegetable, but when they are fried, they can provide as much fat as the meat with which they're served.

So if your dad is a meat lover, encourage him to include more poultry and fish in his meals, and when he occasionally enjoys red meat, suggest that he try lean cuts like loin or round.

Better still, let a variety of nutritious fruits, vegetables, whole grains and beans take center stage at meal time. Offer meat only a supporting role. Preparing dishes such as stir-fries using mainly vegetables and a small portion of lean beef or chicken is a great way to do this. Or serve up some fajitas made with bell peppers, onions, and other favorite veggies with a few strips of meat mixed in.

Men currently eat only an average of three servings of fruits and vegetables a day, far below the recommended five to nine servings recommended. And, since they tend to eat more total calories than women, men should be eating at the top end of the five to nine range. So there's lots of room for improvement.

To see how the new meat and potatoes routine might work, try the recipe below for Flank Steak with Citrus and Pepper Marinade. Serve it with scalloped potatoes made by combining and baking thinly sliced potatoes, mushrooms and onions, condensed beef broth, a bit of olive oil, grated nutmeg and paprika. Add a steamed green vegetable for a delicious, wholesome meal.

Flank Steak with Citrus and Pepper Marinade

ź cup orange juice
2 cloves garlic, minced
2 Tbsp. lemon juice
Grated rind of 1 lemon or orange
1 tsp. canola oil
ź tsp. coarse pepper
1 lb. flank steak

In a small bowl or measuring cup, combine orange juice, garlic, lemon juice and rind, oil and pepper; mix well. Place steak in plastic bag or shallow dish; pour marinade over. Cover and refrigerate for 1 hour or up to 1 day, turning steak once or twice.

Remove steak from marinade; broil or barbecue for 4 to 5 minutes on each side or until desired doneness. Cut diagonally across the grain into thin slices.

Each of the three servings contains 224 calories and 11 grams of fat.

For a free booklet, Moving Towards a Plant-Based Diet: Menus and Recipes for Cancer Prevention, send your name and address to: American Institute for Cancer Research, Dept. PBD, P.O. Box 97167, Washington, DC 20090-7167.