A granola recipe made without added oil, mixing rolled oats, wheat germ, walnuts, raisins, sesame seeds, maple syrup and molasses. A half-cup serving runs 202 calories and 7 grams of fat.
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Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Breakfasts
Fruited Breakfast Quinoa
Rinsed quinoa simmered in vanilla rice milk with raisins and apricots, part of it pureed and stirred back in, served warm or chilled. The recipe stresses rinsing the grain until the water runs clear. From Neal Barnard's Foods That Fight Pain.
Breakfasts
Flaxseed-Apple-Battered French Toast with Warm Apple Compote
French toast battered with flaxseeds, applesauce and calcium-fortified soymilk instead of eggs, served with a warm apple compote spiced with cloves, allspice, cinnamon and ginger. Serves four; 459 calories per serving cooked in oil, 333 without.
Breakfasts
Dried Fruit Compote
Raisins, prunes, figs and dried peaches or apricots simmered 15 minutes in white grape or apple juice concentrate, served warm or cold on hot cereal or with rice pudding. A half-cup serving has 116 calories and 2 g fiber.
Breakfasts
Cornmeal Flapjacks
A vegan pancake recipe from PCRM: soymilk or rice milk, maple syrup and cider vinegar stirred into cornmeal, whole wheat pastry flour, baking powder and soda. Makes sixteen 3-inch flapjacks at 40 calories each.
Breakfasts
Cinnamon Raisin French Toast
A cholesterol-free French toast: blend soymilk or rice milk with whole wheat pastry flour, maple syrup, vanilla and cinnamon, soak cinnamon raisin bread until soft but not soggy, then brown both sides in an oil-sprayed skillet. Makes six slices at 129 calories each.
Breakfasts
Buckwheat Corncakes
Pancakes made from buckwheat flour and cornmeal with mashed banana, maple syrup, vinegar and fortified soy or rice milk, cooked on a lightly oiled griddle. The recipe yields 16 three-inch cakes at 44 calories each, served with applesauce, fresh fruit or maple syrup.
Breakfasts
Breakfast Teff
Teff simmered in water for about 15 minutes makes a breakfast cereal served with fortified soymilk or rice milk. The tiny northern African staple grain has only recently become available in the US; a half-cup serving has 100 calories, 4 g protein and 2 g fiber.
Breakfasts
Breakfast Rice Pudding
A stovetop pudding of cooked brown rice, vanilla rice milk, raisins, maple syrup, vanilla and cinnamon, simmered uncovered about 20 minutes until thick and served hot or cold. Makes six half-cup servings.
Breakfasts
Breakfast Homefries
A four-serving recipe steams cubed unpeeled russet potatoes, then browns sliced onions in water rather than oil before cooking both with soy sauce, pepper and paprika or chili powder. Each serving has 98 calories, 0.2 g fat and no cholesterol.
Breakfasts
Blueberry Muffins
A PCRM recipe for a dozen dairy-free blueberry muffins made with unbleached and barley flour, fortified soy or rice milk, orange juice concentrate and two cups of blueberries. Each muffin runs 229 calories with 5 grams of fiber.
Breakfasts
Blueberry Barley Breakfast
Leftover brown rice and barley stirred together with blueberries, fortified vanilla soymilk and maple syrup, warm or cold. Makes 2 cups; a half-cup serving has 162 calories, 4.5 g fiber and 1 g fat.
Breakfasts
Black Beans with Salsa on Toast
Black beans, boiled from dry or canned, mashed and seasoned with salt, garlic powder and cumin, served on toast or tortillas with a salsa of jalapeno, tomato and onion. Serves two; the recipe comes from Maya Caribe in Cancun.
Breakfasts
Banana French Toast
Bread slices soaked in a blend of bananas, soymilk, maple syrup and cinnamon, then browned about three minutes a side in an oiled skillet and served with fresh fruit, preserves or syrup. Serves 2 to 3; from Neal Barnard's Food for Life.
Vegetarian Recipes
Don’t Eat that Royal Wedding Cake! Have this One Instead!!!
In place of the royal wedding cake, a Wacky Chocolate Cake that swaps applesauce and vinegar for butter and eggs, a trick the recipe traces to wartime rationing. Nine pieces at 171 calories and 2 grams of fat each.
Healthy Recipes from AICR
Healthy Recipes: Grilled Ginger Tuna
Cooking meat, poultry and fish at high temperatures forms HCAs and PAHs, compounds that damage DNA and may raise colon cancer risk, AICR experts say. They suggest grilling vegetables and fruit and watching portions of red and processed meat, which carry their own colorectal risk.
Healthy Recipes from AICR
Healthy Recipes: Strawberry-Melon Smoothie
Puree orange juice with cantaloupe, then blend in nonfat yogurt and frozen strawberries for four servings at 93 calories each. The page adds a peanut butter and banana smoothie and suggests keeping a blender at the office for quick, cold lunches.
Healthy Recipes from AICR
Healthy Recipes: Zesty Roasted Chicken
AICR's New Orleans-style chicken marinates overnight in yogurt with cinnamon, chili powder, hot sauce and garlic, then roasts by a two-temperature method starting at 500 degrees and dropping to 350, which may limit compounds tied to colon cancer risk. Six servings, 160 calories each.
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