Testosterone Pt. 2

here are many reasons we have to do everything we can to protect our levels of these hormones, such as testosterone, because as we get older, they start to head south.

Androgens like testosterone and DHEA are anabolic hormones, by definition, they build rather than destroy. And what they build, thank goodness, is mostly muscle. In both men and women, testosterone helps increase lean muscle mass and strength, boosts libido, and improves energy.

Peppered Swordfish with Cardamom-Carrot Sauce

Serves 4

1 teaspoon cardamom pods

3/4 cup carrot juice

1 1/2 teaspoons rice vinegar

1 teaspoon cornstarch

1/2 teaspoon sugar

salt, to taste

1 pound boned, skinned swordfish or halibut

1 teaspoon olive oil

1/4 teaspoon coarse-ground black pepper

1 tablespoon minced fresh chives (optional)

1. Preheat oven to 400° F.

2. Crush cardamom pods; remove seeds.

3. In a l-to-1 l/2-quart pan, mix cardamom, carrot juice, rice vinegar, cornstarch,
and sugar until well blended. Stir over high heat until mixture boils; reduce heat
to low and simmer, stirring occasionally, until reduced to 1/2 cup, 7 to 9 minutes.
Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt
and more vinegar if desired. Pour sauce through a fine strainer into a bowl.

4. Meanwhile rinse fish, pat dry, and cut into 4 equal portions. Rub fish with olive
oil and sprinkle lightly with salt. Set a 10-to-12-inch nonstick frying pan (with
ovenproof handle) over high heat. When pan is hot, add fish and turn as needed
to brown on both sides, 2 to 3 minutes total. Sprinkle black pepper evenly over
fish.

5. Put pan in oven; bake until fish is opaque but still moist-looking in the center of
the thickest part (cut to test), 5 to 7 minutes.

6. Transfer fish to rimmed plates. Spoon sauce evenly around fish, and sprinkle
with chives.

NUTRITION PER SERVING

CALORIES 171 FAT 5.7 g (saturated 1.4 g) PROTEIN 23 g SODIUM 116 mg FIBER 1 g CARBOHYDRATE 5.5 g