Banana French Toast(Serves 2 to 3)
2 medium bananas
2/3 cup soymilk
2 tablespoons maple syrup
1/8 teaspoon ground cinnamon
4 slices bread
Blend bananas, soymilk, maple syrup, and cinnamon until smooth. Pour into a flat, shallow dish and soak bread slices 1 minute on each side. Transfer carefully to a skillet, which has been oiled or sprayed with a nonstick vegetable spray. Cook first side until lightly browned, about 3 minutes, then turn and cook second side until browned. Serve with fresh fruit, fruit preserves, or maple syrup.
Recipe from Food for Life, by Neal Barnard, M.D.
Black Beans with Salsa on Toast
(Serves 2)
At Maya Caribe, in Cancun, Mexico, you can fall out of your hotel bed onto the beach and be served a local breakfast of beans with toast. The salsa is a real eye-opener.
1 cup dry black beans
salt, garlic powder, and cumin to taste
1 teaspoon thinly sliced jalapenos
1 large tomato, diced
1/4 cup diced onions
4 slices of your favorite toast or tortillas
Start with black beans. You can boil them from scratch for about 2 hours after soaking them overnight. Do not undercook. After cooking, season them with salt, garlic powder, and cumin. Or you can make life easier and simply use canned beans (1 15-ounce can).
Heat and mash the beans.
For the salsa, mix the jalapenos, tomatoes, and onions, adjusting amounts to taste.
Serve the beans and salsa on toast or with tortillas.
Recipe from Maya Caribe, Cancun, Mexico, printed in The Best in the World, edited by Neal Barnard, M.D.
Breakfast Rice Pudding
(Makes 6 1/2-cup servings)
2 cups cooked brown rice
1-1/2 cups vanilla rice milk
3 tablespoons raisins
2 tablespoons maple syrup
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
In a medium-size saucepan, combine all ingredients and bring to a slow simmer. Cook uncovered—stirring occasionally—for about 20 minutes, or until thick. Serve hot or cold.
Recipe from Foods That Fight Pain, by Neal Barnard, M.D.
Buckwheat Corncakes
Makes 16 3-inch pancakes
Buckwheat adds a wonderful, hearty flavor to these easily prepared pancakes. Serve them with homemade applesauce, fresh fruit, or maple syrup.
1/2 cup buckwheat flour
1/2 cup cornmeal
1/2 teaspoon sodium-free baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 ripe banana, mashed
2 tablespoons maple syrup
1 tablespoon vinegar
1 cup fortified soymilk or rice milk
Mix buckwheat flour, cornmeal, baking powder, baking soda, and salt.
In a large bowl, combine mashed banana, maple syrup, vinegar, and milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Add a bit more milk if batter seems too thick.
Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.
Per corncake: 44 calories; 1 g protein; 9 g carbohydrate; 0.5 g fat; 1 g fiber; 56 mg sodium; calories from protein: 11%; calories from carbohydrates: 79%; calories from fats: 10%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Cornmeal Flapjacks
Makes 16 3-inch pancakes
Enjoy these sunny golden pancakes with fruit preserves, fresh fruit, or maple syrup.
1 cup fortified soymilk or rice milk
2 tablespoons maple syrup
1 tablespoon cider vinegar
1/2 cup cornmeal
1/2 cup whole wheat pastry flour
1/2 teaspoon sodium-free baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
fruit preserves, fresh fruit, or maple syrup for serving
In a large bowl mix milk, maple syrup, and vinegar. Set aside.
In a separate bowl stir together cornmeal, flour, baking powder, baking soda, and salt. Add to milk mixture, stirring just enough to remove any lumps and make a pourable batter. Add a bit more milk if batter seems too thick.
Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.
Per flapjack: 40 calories; 1 g protein; 8 g carbohydrate; 0.4 g fat; 1 g fiber; 55 mg sodium; calories from protein: 12%; calories from carbohydrates: 78%; calories from fats: 10%<
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Fruited Breakfast Quinoa
(Makes about 3 cups)
Quinoa is a highly nutritious grain that was a staple in the diet of the ancient Incas. It has a delicious flavor and a light, fluffy texture. It is important to rinse the grain thoroughly prior to cooking.
1/2 cup rinsed quinoa
1-1/2 cups vanilla rice milk
2 tablespoons raisins
1 cup chopped fresh or canned apricots
1/4 teaspoon vanilla extract
To thoroughly rinse quinoa, cover it with water in a mixing bowl, then rub it between the palms of your hands. Pour off the cloudy liquid through a strainer and then repeat the process two or three more times, until the rinse liquid remains clear.
In a medium-sized saucepan, combine the rinsed and drained quinoa with rice milk. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. Stir in the remaining ingredients, then transfer about 1-1/2 cups to a blender; purée.
Return puréed mixture to the pan and stir to mix. Serve warm or chilled.
Recipe from Foods That Fight Pain, by Neal Barnard, M.D.
Maple Walnut Granola
(Makes about 6 cups)
This yummy granola is made without added oil.
3 cups rolled oats
1 cup wheat germ
½ cup chopped walnuts
½ cup raisins
½ cup dried cranberries (optional)
¼ cup sesame seeds
¼ cup maple syrup
2 tablespoons molasses
1 teaspoon cinnamon
Preheat oven to 300°F.
Combine all ingredients in a large bowl and mix thoroughly.
Transfer to a 9 × 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes.
Per ½-cup serving: 202 calories; 7 g protein; 31 g carbohydrate; 7 g fat; 4 g fiber; 5 mg sodium; calories from protein: 13%; calories from carbohydrates: 59%; calories from fats: 29%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Muesli
(Makes 3 cups)
Muesli is a breakfast cereal of Swiss origin, made of uncooked grains, nuts, and dried fruits. It may be eaten with hot or cold soymilk, fruit juice, or applesauce.
2 cups rolled oats
1/2 cup chopped dried fruit (apples, figs, apricots, etc.)
1/2 cup raisins
Combine all ingredients. They may be left whole or ground in a food processor until they are of a fairly fine, uniform texture. Store in an airtight container in the refrigerator.
Recipe from Food for Life, by Neal Barnard, M.D.
Oatmeal Waffles
Makes 6 waffles
These easily prepared waffles are a delicious way to add healthful oats to your diet.
2 cups rolled oats
2 cups water
1 banana
1/4 teaspoon salt
1 tablespoon maple syrup
1 teaspoon vanilla
fresh fruit, spreadable fruit or maple syrup for serving
Preheat waffle iron to medium-high.
Combine oats, water, banana, salt, maple syrup and vanilla in a blender. Blend on high speed until completely smooth.
Lightly oil-spray waffle iron. Pour in enough batter to just barely reach edges and cook until golden brown, 5 to 10 minutes without lifting lid.
Serve with fresh fruit.
Note: The batter should be pourable. If it becomes too thick as it stands, add a bit more water to achieve desired consistency.
Per waffle: 130 calories; 5 g protein; 25 g carbohydrate; 2 g fat; 3 g fiber; 90 mg sodium; calories from protein: 14%; calories from carbohydrates: 74%; calories from fats: 12%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Quick Breakfast Pudding
(Serves 4)
8 to 10 dried apricot halves
2 to 3 medium dried figs
1/4 cup raisins
1 medium apple
1 cup quick rolled oats
3 cups vanilla rice milk
1/4 teaspoon cinnamon
In a food processor, chop the apricot halves, figs, and raisins. Cut and core the apple and then add it to the dried fruit in the food processor. Chop fine. Transfer the fruit mixture to a medium-sized saucepan and add the remaining ingredients. Simmer slowly, stirring occasionally, for about 5 minutes, or until thickened.
Recipe from Foods That Fight Pain by Neal Barnard, M.D.
Spiced Pumpkin Pancakes
(Serves 4-6)
These unusual spiced pancakes are perfect for a weekend brunch. Top with thinly sliced fresh fruit such as peaches, strawberries, or even bananas, and hot maple syrup.
1/2 cup canned puréed pumpkin
1/2 cup yellow cornmeal
1/2 cup unbleached flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon salt
1/2 teaspoon pumpkin pie spice
1 teaspoon grated orange peel
2 teaspoons finely chopped candied ginger (optional)
1/4 cup water
1 tablespoon vegetable oil
3/4 cup plain or vanilla soymilk
Combine the pumpkin with the dry ingredients. Mix water, oil, and soymilk and add to pumpkin mixture. Beat just until smooth. Heat griddle or frying pan and oil lightly. Use about 1/4-cup of batter for each pancake; cook until bubbles appear, then turn. Remove when pancakes are golden and slightly firm to the touch.
Recipe from The Vegetarian No-Cholesterol Family-Style Cookbook by Kate Schumann and Virginia Messina, M.P.H., R.D.
Tofu French Toast
(Makes 6 pieces of toast)
8 ounces of low-fat tofu
1/2 cup water
1 teaspoon sweetener (molasses or maple syrup)
1/2 teaspoon cinnamon
1 banana
6 slices of whole wheat bread
Mix all ingredients except for the bread in a blender until smooth:
Pour blended mixture into a shallow dish.
Dip the whole wheat bread into mixture and cook on a non-stick pan.
Recipe from Vegetarian Cooking for People with Diabetes by Patricia LeShane.
Tofu Scramble
1/2 cup vegetable broth
1/2 cup chopped celery
1/2 cup minced onion
1/2 cup chopped bell pepper
1 cup chopped carrot
1 cup chopped kale
16 ounces low-fat tofu, drained and crumbled
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon dried basil
Heat 1/4 cup of vegetable broth in a skillet over medium-high heat. Add the celery, onion, bell pepper, and carrot. Cook until softened. Add the remaining vegetable broth and kale. Cover the pan and cook until the kale is wilted. Add the crumbled tofu. Cook until firm and lightly browned. Add the salt, pepper, and basil.
Recipe from a PCRM Weight Loss Study Cooking Demonstration contributed by PCRM staff dietitian Brie Turner-McGrievy, M.S., R.D.
Whole Wheat Pancakes
(Makes 24 2-inch pancakes)
Six simple ingredients are all it takes to make these nutritious, whole grain pancakes. They are delicious with fresh fruit, unsweetened spreadable fruit, or maple syrup.
1 banana
1¼ cups fortified soymilk or rice milk
1 tablespoon maple syrup
1 cup whole wheat pastry flour or whole wheat flour
2 teaspoons sodium-free baking powder
¼ teaspoon salt
fresh fruit, spreadable fruit or maple syrup for serving
In a large bowl, mash banana, then stir in milk and maple syrup.
In a separate bowl mix flour, baking powder, and salt. Add to banana mixture and stir until smooth.
Pour small amounts of batter onto a preheated non-stick, lightly oil-sprayed griddle or skillet and cook until tops bubble. Flip with a spatula and cook second side until golden brown, about 1 minute. Serve immediately.
Per pancake: 42 calories; 2 g protein; 9 g carbohydrate; 0.5 g fat; 1 g fiber; 37 mg sodium; calories from protein: 14%; calories from carbohydrates: 75%; calories from fats: 11%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Zucchini Scramble
Makes 4 cups
This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas or toasted French bread.
1 onion, chopped
2 garlic cloves, minced
2 medium zucchini, finely diced (about 2 cups)
½ pound firm tofu, diced
1 teaspoon chili powder
1–2 tablespoons reduced-sodium soy sauce
about ½ cup salsa (optional)
English muffins, warm tortillas or toasted French bread for serving
Heat ½ cup of water in a large non-stick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.
Add zucchini, tofu, and curry powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.
Stir in soy sauce. Top with salsa if desired.
Per serving: 98 calories; 8 g protein; 13 g carbohydrate; 3 g fat; 4 g fiber; 316 mg sodium; calories from protein: 29%; calories from carbohydrates: 46%; calories from fats: 25%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
PRINT ARTICLE
