Banana French Toast

Makes 4 slices

2 medium bananas 
2/3 cup soymilk 
2 tablespoons maple syrup 
1/8 teaspoon cinnamon 
4 slices whole-wheat bread 
1 vegetable oil spray

Blend bananas, soymilk, syrup, and cinnamon until smooth. Pour into a flat, shallow dish and soak bread slices 1 minute on each side. Transfer carefully to a vegetable oil sprayed skillet. Cook first side until lightly browned, about 3 minutes, then turn and cook second side until browned.

Per slice

  • Calories: 173
  • Fat: 2.2 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 11.3%
  • Cholesterol: 0 mg
  • Protein: 4.8 g
  • Carbohydrates: 36.5 g
  • Sugar: 16.7 g
  • Fiber: 3.4 g
  • Sodium: 174 mg
  • Calcium: 82 mg
  • Iron: 1.7 mg
  • Vitamin C: 5.5 mg
  • Beta Carotene: 14 mcg
  • Vitamin E: 1 mg

Source: Food for Life by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.


RECIPE OF THE WEEK | Berry Mousse

This is so easy that it’s hardly a recipe! Your blender does most of the work. This can be eaten as a pudding or used as a topping for fruit.

Ingredients

Makes 4 servings

1 12.3-ounce package reduced-fat extra-firm silken tofu, crumbled
2 3/4 cups thawed frozen unsweetened berries of choice
3 tablespoons sugar, or 2 tablespoons agave nectar
1 tablespoon berry liqueur (optional)

Directions

Blend tofu, berries, sugar or agave nectar, and liqueur, if using, in a blender or food processor until smooth. Spoon into 4 pudding dishes and refrigerate until chilled.

Per serving (1/4 recipe): 122 calories; 0.9 g fat; 0.1 g saturated fat; 6.4% calories from fat; 0 mg cholesterol; 6.2 g protein; 24.2 g carbohydrates; 16.7 g sugar; 3.2 g fiber; 77 mg sodium; 56 mg calcium; 1.8 mg iron; 62.6 mg vitamin C; 41 mcg beta-carotene; 0.5 mg vitamin E

Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan

Tofu Scramble

Makes 4 servings

1/2 cup Vegetable Broth, divided 
1/2 cup chopped celery 
1/2 cup chopped onion 
1/2 cup chopped bell pepper 
1 cup chopped carrots 
1 cup chopped fresh kale 
16 ounces low-fat tofu, drained and crumbled 
1/4 teaspoon salt 
1/4 teaspoon black pepper 
1 teaspoon dried basil

Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots. Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.

Per serving (1/4 of recipe)

  • Calories: 161
  • Fat: 6.9 g
  • Saturated Fat: 1 g
  • Calories from Fat: 38.5%
  • Cholesterol: 0 mg
  • Protein: 13.5 g
  • Carbohydrates: 14.9 g
  • Sugar: 3.8 g
  • Fiber: 6.5 g
  • Sodium: 308 mg
  • Calcium: 116 mg
  • Iron: 4.4 mg
  • Vitamin C: 25.3 mg
  • Beta Carotene: 4125 mcg
  • Vitamin E: 0.9 mg

Source: Brie Turner-McGrievy, M.S., R.D.

Breakfast Rice Pudding

Makes 6 1/2-cup servings

2 cups cooked Always Great 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 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.

Per 1/2-cup serving

  • Calories: 140
  • Fat: 1.2 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 7.4%
  • Cholesterol: 0 mg
  • Protein: 2 g
  • Carbohydrates: 30.3 g
  • Sugar: 10 g
  • Fiber: 2.5 g
  • Sodium: 26 mg
  • Calcium: 90 mg
  • Iron: 0.5 mg
  • Vitamin C: 0.4 mg
  • Beta Carotene: 1 mcg
  • Vitamin E: 0.5 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.