Meals That Heal: Breakfast

Energize your day with these terrific breakfast recipes.

Blueberry Crunch
Served with a cup of green tea.

The blueberries in this meal help lower your cancer risk because they have more free-radical-fighting antioxidants than any other fruit or vegetable. The fiber in the cereal is heart-healthy and soy yogurt is a great source of low-fat vegetable protein.

You Will Need
1 cup blueberries
1/2 cup plain or artificially sweetened nonfat yogurt or soy yogurt, or 1/2 cup calcium-fortified low-fat cottage cheese
1/4 cup muesli, all bran cereal, or Grapenut-type cereal
1 1/2 tablespoons unsalted sunflower seeds What to Do
1. Top blueberries with yogurt or cottage cheese.

2. Sprinkle with cereal and sunflower seeds.

Serves: 1

Per serving: 290 calories, 8 g fat, 1 g sat fat, 0 mg cholesterol, 130 mg sodium, 48 g carbohydrate, 7 g fiber, 12 g protein


Blueberry Muffins
Served with 6 ounces of plain or artificially sweetened yogurt, a small sliced banana, and a cup of green tea.

Not only can blueberries lower your cancer risk they can also help boost your memory.

You Will Need
1/2 cup whole wheat flour
1/2 cup unbleached all-purpose flour
1 1/2 tablespoons sugar
1/2 tablespoon baking powder
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1 egg white
1/2 cup nonfat milk
2 tablespoons unsweetened applesauce
1/2 teaspoon vanilla extract
1/2 cup frozen blueberries

Topping
1/2 tablespoon sugar
1/4 teaspoon ground cinnamon

What to Do
1. Preheat oven to 375°F.

2. Spray a 6-muffin pan with nonstick spray.

3. In a small bowl, combine flours, sugar, baking powder, salt, nutmeg and cinnamon. Stir to blend well.

4. Whisk in egg white, milk, applesauce, and vanilla until just blended. Do not overmix. Gently stir in the blueberries. Fill the muffin cups.

5. Top each with a sprinkling of sugar and cinnamon. Bake until tops are golden and muffins spring back when touched lightly, about 15 minutes.

6. Cool in the pan 15 minutes, remove and serve warm.

Serves: 6

Per serving: 110 calories, 0 g fat, 0 g sat fat, 0 mg cholesterol, 220 mg sodium, 23 g carbohydrate, 2 g fiber, 4 g protein

For meal: (muffin served with 6 oz. plain or artificially sweetened yogurt and a small sliced banana) 300 calories, 1 g fat, 0 g sat fat, 5 mg cholesterol, 350 mg sodium, 60 g carbohydrate, 4 g fiber, 15 g protein

Adapted from Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes, by Dean Ornish, M.D., with Janet Fletcher, Jean-Marc Fullsack, and Helen Roe, M.S., R.D. (HarperCollins) uffins


Oatmeal Pancakes
Served with 1/2 cup strawberries and a decaf latte made with 1/2 cup fat-free milk or low-sugar soy milk.

This recipe uses whole-wheat pancake mix and old fashioned rolled oats, all complex carbohydrates to give you an extra boost of energy in the morning.

You Will Need
1/2 cup old-fashioned rolled oats
3/4 cup dry whole-wheat pancake mix
3/4 cup fat-free milk or low-sugar soy milk
1/4 cup unsweetened applesauce
1 egg
1/4 teaspoon almond extract
4 tablespoons sliced almonds

What to Do
1. Mix together all ingredients in order listed. Stir until just moistened. (For thicker batter, prepare the night before and refrigerate overnight.)

2. Heat non-stick or well-seasoned griddle over medium heat.

3. Use 2 tablespoons batter per pancake. Turn pancakes when top appears dry and bubbles begin to pop. Makes about 8 pancakes.

Serves: 4

Per serving: (2 pancakes) 250 calories, 6 g fat, 1 g sat fat, 55 mg cholesterol, 480 mg sodium, 37 g carbohydrate, 5 g fiber, 11 g protein

For meal: (2 pancakes with 1/2 a cup strawberries) 310 calories, 7 g fat, 1 g sat fat, 0 mg cholesterol, 140 mg sodium, 48g carbohydrate, 6 g fiber, 16 g protein

Created by Mindy Hermann, R.D.


Raisin-Studded Breakfast Rice Pudding
Served with green tea.

This delicious rice pudding is made with high-fiber brown rice which keeps hunger pangs away. A cup of green tea with your breakfast may boost immune function.

You Will Need
2/3 cup cooked long-grain or short-grain brown rice
2/3 cup fat-free milk or low-sugar soy milk
2 tablespoons seedless raisins
1/2 teaspoon ground cinnamon
Sweetener (optional)
1 tablespoon slivered almonds

What to Do
1. The night before, stir together all ingredients except almonds in a medium bowl and refrigerate.

2. In the morning, remove from fridge and microwave for 1 minute. Stir. Microwave two more times for 1 minute, stirring after each time.

3. Sprinkle with almonds before eating.

Serves: 1

Per serving: 300 calories, 5 g fat, 0.5 g sat fat, 5 mg cholesterol, 95 mg sodium, 55 g carbohydrate, 4 g fiber, 11 g protein

Created by Mindy Hermann, R.D.

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