Suggested Recipes - Breakfast
Breakfast, Dinner or
Anytime Burrito
- 6 egg whites
- 5 tablespoons skim milk
- Salt & pepper to taste
- 2 teaspoons olive oil
- 1 small red onion, diced
- 1 small green pepper, diced (use 1/2 of pepper
if it is very large)
- 1 small red pepper, diced (use 1/2 of pepper
if it is very large)
- 4 cups fresh spinach, rinsed, chopped, and
drained
- 2 10-12 inch, whole grain tortillas (whole
wheat is available at most large grocery stores)
- 2/3 cup canned black beans, rinsed and drained
- 3 ounces (about 4 slices) pepper jack soy
cheese
- Salsa for garnish
Rinse black beans well & drain thoroughly.
Rinsing away the liquid around canned beans will
reduce the amount of gas you may experience from
eating beans.
For easiest preparation, chop and dice all vegetables
prior to beginning to cook. Whip together egg
whites, skim milk and salt & pepper and set
this aside. Heat olive oil in non-stick skillet
and sauté onions over medium heat for
about 1-2 minutes. Add peppers and continue to
cook for another 3-4 minutes.
In a separate, small non-stick pan, sauté spinach
in a dash of olive oil until leaves just wilt.
Spinach should remain bright green. Carefully
drain liquid from spinach and set spinach aside.
Heat tortillas in microwave for 5 to 10 seconds,
until just warm. Add egg/milk mixture to onions & peppers.
Cook until eggs are desired firmness. Split egg
mixture in half and place half on each tortilla
shell. Add spinach, black beans, and soy cheese
to each shell. Roll and fold both ends. Garnish
each burrito with salsa.
Beans are full of healthy phytochemicals. In
addition to this, beans contain a lot of dietary
fiber. Research tells us that getting fiber from
FOOD sources is important for reducing cancer
risk. Fiber from fiber supplements does not appear
to reduce risk of cancer as well as food fiber.
This recipe also contains plenty of lean protein
and is low in saturated fat. Try this tasty recipe
for get more fiber, protein, and phytochemicals
into your diet. Makes 2 servings.
Per Serving: 403 calories, 45g carbohydrate,
31g protein, 11g fat 12.5g fiber
Percentage of calories: 45% carbohydrate, 31%
protein, 24% fat
Adapted from the Cancer
Nutrition Information, LLC
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Breakfast Fruit Wrap
- 1 tortilla, preferably whole wheat
- 2 teaspoons “fruit only” strawberry
preserves
- 2 tablespoons reduced fat ricotta cheese
- 1/3 – 1/2 cup sliced fresh strawberries
- 2 tablespoons sliced almonds, toasted
On flat surface, spread preserves on tortilla.
Top with ricotta cheese. Carefully top with sliced
fruit. Sprinkle with sliced almonds. Starting
from one end, roll tightly. Wrap in foil for
neater eating. Makes one fruit wrap. Variation:
spread tortilla with apricot preserves and use
sliced fresh or canned, well-drained peaches.
Per serving:
231 calories, 9g fat, 2g saturated fat, 34g carbohydrates,
9g protein, 4g dietary fiber, 213mg sodium.
Source: American
Institute for Cancer Research
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Breakfast Rice Pudding
- 2 cups cooked brown rice
- 1-1/2 cups vanilla rice milk
- 3 tablespoons raisins
- 2 tablespoons maple syrup
- 1 tablespoon vanilla extract
- 1/4 teaspoon cinnamon
In a medium-sized 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. Serves 6.
Adapted from: The Survivor's Handbook: Eating Right for Cancer Survival. The Cancer Project. Washington, D.C.
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Breakfast “Square-Meal” Squares
- 1 head of kale, chopped or thinly sliced
- 1 red pepper, diced
- 1 green or yellow pepper, diced
- 1 red onion, chopped
- 1 can of chickpeas, rinsed
- 1 can of black olives, pitted and sliced
Dressing
- 1/4 cup lemon juice
- 1/4 cup olive oil
- 1/4 cup red wine vinegar
- 1/4 teaspoon dried mustard
- Salt and pepper to taste
Prepare all vegetables as stated, washed and
diced. Combine in a large salad bowl. Mix salad
dressing ingredients. Whisk prior to pouring
over salad mixture. Let sit at least overnight.
Note: This salad tastes better the longer
it sits, and can be used for up to 3 days.
Serves 6-8 people as a side dish
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Chicken Hash
- 1 tablespoon canola oil
- 3/4 cup finely chopped onion
- 3/4 cup finely chopped mushroom
- 1 large yellow-skinned or white potato,
peeled
- 1 tablespoon flour
- 1/2 teaspoon poultry seasoning, or 3/4 teaspoon
dried thyme
- 2 cups cooked chicken breast (1 whole breast),
cut in 3/4-inch cubes
- 1/2 cup evaporated skim milk
- Salt and freshly ground pepper to taste
Boil or steam the potato. When cool, cut it
into ½-inch cubes.
In a medium, nonstick skillet, heat the oil
over medium-high heat. Add the onion, mushrooms
and potatoes. Sauté until the onion is
soft, about 8 minutes.
Add the poultry seasoning, chicken, and milk,
salt, and pepper. Stir until the hash is creamy,
about 1 minute. Pat it into a flat disk covering
the pan. Cook until the bottom is nicely browned
and crusty, about 10 minutes.
Slip the hash onto a large plate. Invert a
second plate and place it over the hash. Flip
the plates, so the browned side of the hash is
on top. Slip the hash back into the pan and brown
the second side, 8 to 10 minutes. Serve immediately.
Yields 4 servings.
Per serving:
207 calories, 6g fat.
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Cranberry Almond
Muffins
- Nonstick cooking spray
- Peel of 1 orange
- 1/2 cup sugar
- 2 eggs, lightly beaten
- 2 tablespoons canola oil
- 1/2 cup light and firm silken tofu, blended
- 1 and 1/4 cup unbleached all purpose flour
- 1/4 cup soy flour
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1/3 cup unblanched almonds, finely chopped
- 1/2 cup dried cranberries, coarsely chopped
Pre-prep: Remove orange peel with a vegetable
peeler, or grate. Blend tofu. Chop almonds and
cranberries.
Preheat oven to 375ºF. Coat muffin tin
with cooking spray; set aside. Put orange peel
and sugar in the bowl of a small food processor
and process 1 to 2 minutes until the sugar is
orange colored. Or, mince or grate orange peel
and mix with sugar. Turn into a mixing bowl with
the eggs, oil and tofu. Beat with a wire whisk
until smooth.
Place flours, baking powder, soda and salt in
mixing bowl, stir well. Add the almonds and cranberries,
then pour the liquid ingredients over dry ingredients
and mix quickly just until blended; batter will
be lumpy. Resist the urge to over mix or muffins
will be tough. Fill muffin cups about three-fourths
full. Bake 15 minutes, until golden and springy
to the touch. Makes 12 muffins.
Nutritional analysis per muffin: 166 calories,
5.7g fat, 126mg sodium, 35mg cholesterol, 25g
carbohydrates, 0.7g saturated fat, 1g fiber,
4g protein
Adapted from The Phytopia Cookbook: A world
of Plant-centered Cuisine by Barbara Gollman
and Kim Pierce.
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Herbed Vegetable and Parmesan
Frittata
Makes a great vegetarian entrée, brunch
dish, or first course for dinner.
- 1 tbsp plus 2 tsp olive oil
- 3 garlic cloves, peeled and sliced thin
- 1 small red onion (about 1/4 pound), sliced
thin
- 1 large leek, white part only (about 2 ounces),
washed thoroughly, halved and sliced thin
- 1 large bunch Swiss chard (about 1 pound),
leaves sliced thin (stems reserved for another
use)
- 2 cups sliced shitake mushrooms, about 10
ounces
- 1 large red bell pepper (about 7 ounces),
diced
- Pinch of hot red pepper flakes
- Salt and freshly ground black pepper
- 1 medium zucchini (about 7 ounces), halved,
and sliced thin
- 1/2 tsp dried rosemary
- 1/2 tsp dried thyme leaves
- 1/4 cup julienned fresh basil leaves
- 1 cup unseasoned bread crumbs
- 4 large egg whites plus 2 whole eggs, lightly
beaten, or 2 cups egg white, nonfat egg product,
or egg substitute
- 2 medium tomatoes (about ¾ pound),
sliced
- 1/3 cup freshly grated Parmesan cheese
Preheat oven to 375 F. In an ovenproof nonstick
skillet over medium heat, heat 2 tsp of the olive
oil. Add the garlic, onion, and leek and cook,
stirring often until soft, about 10 minutes.
Transfer to a small bowl and set aside.
Meanwhile, blanch the Swiss chard in boiling
salted water for 3 minutes. Drain and place in
a large bowl filled with ice water until it is
completely chilled (this refreshing process helps
keep the color a vibrant green). Drain and squeeze
out as much water as possible. Transfer to a
bowl and set aside.
Heat 2 tsp of the remaining olive oil in a
nonstick skillet over medium high heat until
almost smoking, then add the mushrooms. Do not
stir. After the mushrooms begin to brown, add
the red bell pepper and red pepper flakes there,
for 2 to 3 minutes. Add the zucchini and cook
until all water from the vegetables has evaporated
and the vegetables are tender but slightly firm,
about 5 minutes. Add the Swiss chard, cook for
another minute, then add the leek mixture and
herbs. Season with salt and pepper and toss or
stir to combine. Mix in 3/4 cup of the bread
crumbs and the eggs and, using a rubber spatula,
pat down firmly. Top with sliced tomatoes in
a single layer.
Combine the remaining 1 tsp olive oil, the
Parmesan, and the remaining bread crumbs and
sprinkle on top of tomatoes. Bake for 25 minutes
or until eggs are set. Yields 4 to 6 servings.
Per Serving:
224 calories, 15g protein, 19g carbohydrates,
11g fat, 112g cholesterol, 3g fiber, 3g saturated
fat.
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Kale and Rice Chowder
- 2 teaspoons olive oil
- 1 cup chopped onion
- 1 cup chopped red bell pepper
- 1/2 cup chopped leeks
- 1/3 cup sliced almonds
- 1 tablespoon paprika
- 2 bay leaves
- 1-1/2 cups water
- 1 14.5 ounce can seasoned, diced stewed tomatoes
- 2 cups vegetable broth
- 2 cups chopped kale
- 1 cup cooked brown rice
- 1 cup drained canned garbanzo beans
Heat the oil in a large Dutch oven over medium-high heat. Add the onion, pepper, and leeks. Sauté for 2 minutes. Add the almonds, paprika, bay leaves, water, tomatoes, and broth.
Bring to a boil. Add the kale, rice, and garbanzo beans. Reduce heat and simmer 10 minutes or until thoroughly heated. Serves 6.
Source: PCRM Weight Loss Study Cooking Demonstration; contributed by PCRM dietitian Brie Turner-McGrievy, M.S., R.D.
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Multi-Grain Scones
This is a great, make ahead and freeze breakfast
item. Also can be used as a snack with a cup
of afternoon high tea. Makes 6-9 scones.
- 1 egg
- 1/2 cup sugar
- 1/4 cup canola oil
- 1/2 cup skim/reduced-fat milk
- 1/2 cup oats
- 1 cup white flour
- 1/2 cup wheat flour
- 1/4 cup wheat germ
- 2 Tbsp. Millet or Amaranth
- 1/4 tsp. salt
- 1/2 tsp. baking soda
- 2 tsp. baking powder
- 1/2 tsp. cinnamon
Preheat oven to 375 degrees F. Place rack in
center of oven.
Whisk together the egg, sugar, oil and milk
in a bowl.
In a separate bowl, mix the dry ingredients
and stir together with a spoon or fork.
Slowly add the dry ingredients to the wet ingredient
bowl to create dough.
Lightly grease or spray a baking pan or cookie
sheet. Scoop out dough onto the cookie sheet
a tablespoon at a time to make 6 to 9 scones.
Bake for 15-20 minutes until the top is golden
brown.
Remove from the oven and cool on a wire rack.
Serving Suggestions:
Serve with marmalade or fruit spread. If not
using the same day, individually wrap each
scone in a piece of foil after they have cooled.
Place in a plastic bag in the freezer. Place
the scone in a paper towel and microwave for
1 minute to reheat.
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Muesli
4 servings
- 1 cup rolled oats
- 1/4 cup wheat germ
- 2 tbs. ground flax seed
- 2 black mission figs chopped
- 4 pitted dates chopped
- 2 tbs. dried raisins or cranberries
- 2 tbs. chopped almonds
- 1/2 tsp. cinnamon
- 1 pinch ground nutmeg
- 4 oz. Actimel or yogurt
Combine all of the dry ingredients including
dried fruit. For a cold cereal, pour in 1 Actimel
per serving (a probiotic drink by Dannon) and
soak for 20 minutes. For a hot cereal, add 2
and 1/2 cups water and cook on a very low heat
for 20 minutes. Right before serving, pour Actimel
or yogurt on the top of cereal. Additional variations
are to add 1 tbs. wheat germ and 1 tbs. ground
flax seed.
This breakfast cereal can be made up in advance
and eaten hot or cold. As a morning time saver,
portion up cereal into four individual bowls
and stack in the refrigerator until the day of
use.
Adapted from The Healthy Kitchen by Andrew
Weil, MD and Rosie Daley.
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Sunrise Smoothie
- One 15oz. can of 100% juice-packed peaches,
drained
- One 15oz. can of 100% juice-packed apricots,
drained
- 1/3 cup frozen raspberries
- 1 cup plain non-fat yogurt
- 1 tbsp. ground flaxseed
- 3 oz. tofu*
- 3 ice cubes
Blend and enjoy.
Makes 4 servings
Per serving: 166 calories; 29g carbohydrates,
8g protein; 2g fat; 3.5g fiber
*For tofu, try a brand such as Mori-Nu® This
type of tofu does not need to be refrigerated
until it is opened.
Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition
Information, LLC, www.cancernutritioninfo.com
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Winter Whites
- 1/4 cup olive oil
- 1 inch ginger root, peeled and sliced
- 1 large onion, thinly sliced
- 1 bulb garlic
- 1 medium rutabaga, cut into 1-inch cubes
- 3 medium parsnips, cut into 1-inch cubes
- 2 medium white potatoes, cut into cubes
- 1 medium sweet potato, cut into 1-inch cubes
- 1 small jicama, cut into 1/2 inch cubes
- 1 small diakon radish, cut into 1/2 inch cubes
Sauté oil, onion, ginger slices and garlic cloves until onions are limp. Add roots and sauté until lightly golden.
Transfer to a casserole dish and bake at 400° for 45-90 minutes, turning gently once or twice. Serves 10.
Nutrition Per Serving (serving size: 3/4 cup):
Calories: 159; Fat: 6g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 30mg; Carbohydrates: 26g; Fiber: 7g; Protein: 3g
Source: Contributed by Elsa Ramirez-Brisson, MPH, RD; CEO, FoodFUNdamentals in Salinas, California
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