Cancer-Fighting Cookbook (10 page)

Use either a standard nonstick waffle iron or a Belgian nonstick one that makes waffles with deep indentations to hold pools of rich maple syrup. Be sure to use very ripe and soft bananas so they can blend into the batter.

1. Preheat the waffle iron. Spray both surfaces with nonstick cooking spray.
   

2. Beat together the eggs, buttermilk, bananas, and butter until well blended and smooth.
   

3. Fold in the flour, oat bran, baking powder, and salt, stirring until just combined and moistened. The batter should be stiff, not runny. Fold in the pecans.
   

4. Bake waffles according to manufacturer's directions. Serve hot with extra butter and syrup.
   

PER SERVING
Calories: 470 | Fat: 26g | Sodium: 610mg | Carbohydrates: 52g | Fiber: 6g | Protein: 13g

What's Oat Bran?

Because it is so high in fiber, oat bran has become one of the darlings of the health food world and is often touted as one of the soluble-fiber foods that help lower cholesterol levels in the blood. It's also a welcome ingredient in the kitchen for its use in cereals, baked goods, soups, and stews, adding texture and a delicate nutty taste.

Cornmeal plus corn kernels equal whole-grain fiber heaven. You can use canned or frozen corn, but this is a real treat if you can get corn in season at the end of summer.

1. Whisk together eggs, canola oil, and yogurt.
   

2. Stir egg mixture into cornbread mix to combine. There will be lumps; be careful not to overmix.
   

3. Fold corn kernels into batter.
   

4. Pour or ladle about ½ cup waffle batter onto preheated waffle iron sprayed with oil; cook according to manufacturer's instructions.
   

5. Serve hot with honey butter spread.
   

PER SERVING
Calories: 410 | Fat: 28g | Sodium: 640mg | Carbohydrates: 34g | Fiber: 0g | Protein: 9g

Good Company

Honey butter spread is a good partner for cornbread and cornmeal muffins. Whip 2 tablespoons of honey with ½ stick softened unsalted butter with an electric mixer for a delicious butter spread to accompany double corn waffles.

Serve this delicious toast with warmed maple syrup or a combination of powdered sugar and cinnamon.

1. Cut a pocket in the center of each piece of bread, making sure to not cut through to the other side.
   

2. Combine buttermilk, egg, and 1 tablespoon of sugar in a shallow bowl and beat well.
   

3. In small bowl, combine remaining 2 tablespoons of sugar with ricotta and cinnamon and mix well. Fold in blueberries. Gently stuff into the bread slices.
   

4. In nonstick pan melt butter over medium heat. Dip bread into the egg mixture, turning to coat. Cook until crisp and browned, turning once, about 6–9 minutes.
   

PER SERVING
Calories: 300 | Fat: 14g | Sodium: 135mg | Carbohydrates: 36g | Fiber: 3g | Protein: 9g

Mandarin oranges are a small citrus fruit that look more like a tangerine than an orange. High in vitamin C, you should always choose canned mandarin oranges without the heavy syrup.

1. Combine all ingredients in a large bowl.
   

2. Toss and serve.
   

PER SERVING
Calories: 190 | Fat: 5g | Sodium: 0mg | Carbohydrates: 37g | Fiber: 8g | Protein: 3g

Food referenced as “California” style is traditionally fresh, uncomplicated cuisine that makes the most of locally grown ingredients.

1. Split and toast English muffin.
   

2. Spread 1 tablespoon cream cheese on each English muffin half.
   

3. Top each half with 1 slice of tomato and sprouts.
   

4. Salt and pepper to taste.
   

PER SERVING

Calories: 130 | Fat: 6g | Sodium: 130mg | Carbohydrates: 18g | Fiber: 2g | Protein: 4g

This citrus compote can be served with Buckwheat Pancakes (Chapter 5) or Whole-Grain Waffles (Chapter 5) or even Fruity Slow-Cooker Flax Oatmeal (Chapter 5).

1. Peel and chop orange and grapefruit and place in small bowl.
   

2. In small saucepan, combine ¼ cup syrup with ½ cup orange juice and bring to a simmer. Simmer for 5–6 minutes, or until slightly thickened. Add chia seeds; pour over orange mixture. Set aside.
   

3. In shallow bowl, combine remaining ¼ cup maple syrup with ½ cup orange juice, vanilla, and egg, and beat well.
   

4. Heat a nonstick pan over medium heat and add butter.
   

5. Slice bread on an angle. Dip bread into egg mixture, turning to coat. Cook in hot butter over medium heat for 6–8 minutes, turning once, until bread is crisp and deep golden brown. Serve with citrus compote.
   

PER SERVING
Calories: 370 | Fat: 10g | Sodium: 250mg | Carbohydrates: 66g | Fiber: 6g | Protein: 8g

French Toast

When making French toast, it's important to let the bread soak up some of the liquid mixture it is dipped in before it's cooked. But if the bread is soaked too long, it will fall apart when you take it from the liquid. Place the bread into the liquid, push it down so the liquid covers the bread, and let sit for about 30 seconds. Cook immediately.

Applesauce adds creamy texture and nutrition to this simple oatmeal recipe. Serve it hot with some warmed maple syrup or honey.

1. In large saucepan, combine water, applesauce, cinnamon, syrup, honey, and salt and bring to a boil.
   

2. Stir in oatmeal and cook 2–4 minutes, or until mixture thickens.
   

3. Stir in currants; cover and remove from heat. Let stand 5 minutes.
   

4. Stir and serve immediately.
   

PER SERVING
Calories: 250 | Fat: 2.5g | Sodium: 200mg | Carbohydrates: 56g | Fiber: 6g | Protein: 5g

Steel-Cut Oats

Steel-cut oats are really essential when cooking oatmeal in the slow cooker. They have a firmer texture and stand up to the long cooking time. They are made from the whole-oat grain, also known as groats, cut into pieces. All types of oatmeal have the same nutritional qualities, although instant oatmeal may have less fiber. In Scotland, oatmeal is called porridge and is a staple breakfast food.

Waking up to hot oatmeal in the slow cooker is very luxurious. Drizzle this with some maple syrup and top with fresh fruit.

1. Place oats in a dry, heavy saucepan over medium-low heat. Toast oats 5–7 minutes, stirring frequently, until oats are deeper golden brown and fragrant. Cool completely.
   

2. In 2 quart slow cooker, combine oats, ground flax seeds, water, orange juice concentrate, dried fruit, and salt; mix well. Cover and cook on low 7–9 hours.
   

3. In the morning, stir in the maple syrup and evaporated milk; cook for another 30 minutes until hot. Stir well and serve immediately.
   

PER SERVING
Calories: 450 | Fat: 11g | Sodium: 260mg | Carbohydrates: 79g | Fiber: 7g | Protein: 14g

Another Overnight Method

For another way to cook steel-cut oats, place 1 cup steel cut oats, 4 cups water, and dried fruit in medium saucepan; bring to a quick boil. Turn off the heat and cover saucepan. When cooled, place in covered container and refrigerate overnight. In morning, the oatmeal will have absorbed all of the water. Scoop 1 portion of the oatmeal into a bowl; microwave on high for 1 ½–2 minutes. Add milk and serve. Heat up refrigerated leftover portions as needed; use within 3 days.

These are like a bowl of oatmeal to go. They're a great alternative to purchased energy bars. You get protein from the egg and yogurt and lots of fiber from the oatmeal and apricots.

1. Preheat oven to 325°F.
   

2. Pulse the oats in a food processor 10 times, then add the flour, chia seeds, and baking powder and pulse to mix.
   

3. In a bowl, whisk the egg white until frothy, then add the yogurt, maple syrup, honey, and vanilla.
   

4. Add the oat mixture and dried apricots to the yogurt mixture. Mix with a wooden spoon.
   

5. Roll the mixture into 8 balls and flatten them into thick, cylindrical patties.
   

6. Bake them on a parchment-lined baking sheet for 15–20 minutes. Let cool. Refrigerate unless eating right away.
   

PER SERVING
Calories: 430 | Fat: 3.5g | Sodium: 40mg | Carbohydrates: 90g | Fiber: 6g | Protein: 10g

Omelets don't have to be served exclusively at breakfast! Next time you need an easy dinner recipe, try this delicious twist on the classic omelet.

1. Heat oil in nonstick skillet. Add zucchini and red pepper; sauté for 5 minutes.
   

2. Add tomatoes and pepper; cook uncovered for another 10 minutes, allowing fluid from tomatoes to cook down.
   

3. In small bowl, whisk together eggs, Parmesan, and basil; pour over vegetables in skillet.
   

4. Cook over low heat until browned, approximately 10 minutes on each side.
   

PER SERVING
Calories: 230 | Fat: 16g | Sodium: 190mg | Carbohydrates: 8g | Fiber: 2g | Protein: 15g

Millet makes a delicious breakfast dish. Millet and tapioca are both eaten in many parts of Africa as a staple, like rice or corn here in the U.S.

1. In large saucepan, combine millet, apricots, and agave syrup and stir to mix.
   

2. Add nectar, water, and salt. Bring to a boil over medium-high heat, then reduce heat to low. Cover saucepan and cook 20–30 minutes, until millet is tender.
   

3. Uncover and stir. Stir in tofu and serve immediately.
   

PER SERVING
| Calories: 460 | Fat: 2.5g | Sodium: 210mg | Carbohydrates: 105g | Fiber: 5g | Protein: 7g

Quinoa is a filling and healthy breakfast and has more protein than regular oatmeal. This is a deliciously sweet and energizing way to kick off your day.

1. Heat the quinoa and water in a small saucepan and bring to a boil. Reduce to a simmer and allow to cook, covered, for 15 minutes, until liquid is absorbed.
   

2. Remove from heat and fluff the quinoa with a fork. Cover, and allow to sit for 5 minutes.
   

3. Stir in the butter and milk, then remaining ingredients.