Many of my recipes call for whole-wheat pastry flour, which is typically found in the organic section of the grocery store if it is not in the regular baking section. It is also widely available in any health-food store.
These bite-size bran muffins are ideal for children or adults of any age and are the perfect portion for wholesome snacking. You can also bake this batter as full-size muffins in regular muffin tins by increasing the baking temperature to 375°F and the time to 20 minutes. You’ll only get 6 to 8 muffins, though.
Ingredients:
Nonstick cooking spray
1-1/4 cups natural bran (not bran cereal)
2/3 cup all-purpose white flour
1/3 cup whole-wheat pastry flour
1/3 cup brown sugar
2-1/2 teaspoons baking powder
1/2 teaspoon cinnamon
1/2 cup reduced-fat (2%) milk
1/3 cup canola oil
2 eggs
1 medium Gala or Jonagold apple, peeled and finely chopped
Preparation: Preheat oven to 350°F. Spray cups in two miniature muffin pans with nonstick cooking spray or line with mini muffin papers. In a large bowl, stir together bran, flour, brown sugar, baking powder, and cinnamon. In a smaller bowl, whisk together milk, oil, and eggs. Add milk mixture to bran mixture, stirring until just combined. Fold in chopped apple. Spoon batter into prepared muffin pans, filling each cup to the top. Bake 12 to 14 minutes or until a toothpick inserted in the middle of a muffin comes out clean. Makes 20 miniature muffins.
This recipe’s fiber (bran) and calcium (milk) may help prevent the following cancers: colon and breast.
Nutritional information per muffin:
Calories: 101.5
Fat: 4.7 g
Saturated fat: 0.6 g
Carbohydrate: 12.4 g
Total sugars: 3.4 g
Protein: 2.4 g
Sodium: 11 mg
Cholesterol: 19 mg
Dietary fiber: 1.4 g
This recipe is credited to Beverly and Doug Breitling, innkeepers of the Arsenic and Old Lace Bed and Breakfast in Eureka Springs, Arkansas, and reprinted with their permission.
Ingredients:
1-1/2 cups prepared buckwheat pancake batter
2 tablespoons unsalted butter, melted
1 cup Granny Smith apples, peeled and sliced
1/3 cup pecans, chopped
2 tablespoons maple syrup
1/2 teaspoon ground cinnamon
Preparation: Heat oven to 350˚F. Prepare buckwheat pancake mix according to package directions and set aside. Pour melted butter into a 9-inch pie plate. Place apple slices in bottom of pie plate. Sprinkle cinnamon and pecans and drizzle syrup over apples; carefully pour batter on top of apple-nut mixture. Bake 30 to 35 minutes or until top springs back when touched. Loosen edges and invert onto serving plate. Cut in wedges and serve with warm maple syrup or fresh apple butter. Makes 4 servings, 1/4 pancake each.
This recipe’s selenium (buckwheat) and procyanidins (apples) may help prevent the following cancers: endometrial and lung.
Nutritional information per serving:
Calories: 262.8
Fat: 14.8 g
Saturated fat: 5.2 g
Carbohydrate: 28.7 g
Total sugars: 12.6 g
Protein: 3.7 g
Sodium: 55 mg
Cholesterol: 107.6 mg
Dietary fiber: 1.5 g
In addition to their anti-cancer effects, ground flaxseeds and flaxseed oil may be able to lower blood pressure.
Ingredients:
1 cup all-purpose flour
1/2 cup whole-wheat flour
3/4 cup ground flaxseed meal
3/4 cup oat bran (can substitute rolled oats)
1/2 cup brown sugar, packed
2 teaspoons baking soda
1 teaspoon baking powder
1/4 teaspoon salt
2 teaspoons cinnamon
1-1/2 cups grated carrots (about 3 medium carrots)
1 cup pineapple tidbits, drained (save the juice)
1/2 cup raisins
2 eggs
1 cup reduced-fat (2%) milk
1 tablespoon juice from the drained pineapple
2 tablespoons unsweetened applesauce
1 teaspoon vanilla
Preparation: Preheat oven to 350˚F. Spray two regular 12-muffin tins with nonstick cooking spray or line with paper liners. In a large bowl, combine white flour, wheat flour, flaxseed, oat bran or oats, brown sugar, baking soda, baking powder, salt, and cinnamon. Stir in carrots, pineapple, and raisins. In a separate bowl, combine eggs, milk, drained pineapple juice, applesauce, and vanilla. Add liquid ingredients to dry ingredients and stir until moist (the batter should be lumpy). Pour into 18 prepared muffin-tin cups (fill any empty ones with water). Bake 16 to 20 minutes, or until lightly browned and a toothpick comes out clean. Makes 18 muffins.
The lignans (flaxseeds) and fiber (oat bran) in this recipe may help prevent the following cancers: prostate and pancreas.
Nutritional information per muffin:
Calories: 145.4
Fat: 3.0 g
Saturated fat: 0.4 g
Carbohydrate: 25.4 g
Total sugars: 10.7 g
Protein: 4.2 g
Sodium: 197 mg
Cholesterol: < 1 mg
Dietary fiber: 4.0 g
There are two types of fiber—soluble and insoluble. Insoluble fiber, which is found in foods like wheat bran and bran flakes, is thought to help reduce the risk of colorectal cancer. Soluble fiber, such as the fiber in oat bran, helps reduce blood cholesterol, lowering the risk of heart disease. You should eat fiber from a variety of sources every day to obtain the greatest health benefits.
Ingredients:
Nonstick cooking spray
3 cups bran flakes cereal
2 cups oat bran
2 cups whole-wheat pastry flour
1/2 cup brown sugar
2 teaspoons baking powder
2 teaspoons baking soda
1 cup cholesterol-free egg substitute (such as Egg Beaters)
2 cups low-fat (1%) milk
1/4 cup honey
1/4 cup molasses
1-1/2 cups dried cherries
Preparation: Preheat oven to 400˚F and spray 18 cups of 2 regular 12-muffin tins with nonstick cooking spray or line with paper liners (or use nonstick muffin tins). In a large mixing bowl, combine bran flakes, oat bran, flour, brown sugar, baking powder and baking soda. Stir until evenly distributed. Add egg substitute, milk, honey, and molasses and stir until blended. Fold in dried cherries. Fill 18 muffin cups about 2/3 full with batter (put some water in any remaining unfilled cups) and bake 18 to 20 minutes or until a toothpick inserted in muffin center comes out clean. Makes 18 large muffins.
This recipe’s fiber (bran flakes) and anthocyanins (cherries) may help prevent the following cancers: colon and breast.
Nutritional information per muffin:
Calories: 215.6
Fat: 1.6 g
Saturated fat: 0.3 g
Carbohydrate: 44.0 g
Total sugars: 21.7 g
Protein: 6.3 g
Sodium: 237 mg
Cholesterol: < 1 mg
Dietary fiber: 5.1 g
Ingredients:
1-1/4 cups water
2-1/2 teaspoons active dry yeast
2 tablespoons canola oil
2 tablespoons honey
1-1/2 teaspoons salt
2 cups bread flour, divided
1-1/4 cups whole-wheat flour, divided
3 tablespoons nonfat dry milk powder
2/3 cup granola (natural or berry flavor, preferably)
1/2 cup dried tart cherries
Preparation: Preheat oven to 350˚F. Heat water until warm (105˚ to 115˚F). In a large mixing bowl, dissolve yeast in warm water. Add oil, honey, and salt; mix well. Add 1 cup bread flour, 3/4 cup whole-wheat flour and dry milk powder to warm liquid mixture. Beat on low speed with an electric mixer until moistened; beat an additional 3 minutes at medium speed. Stir in granola, cherries, remaining 1 cup bread flour, and remaining 1/2 cup whole-wheat flour. Mix until dough pulls cleanly away from sides of bowl. On lightly floured surface, knead dough until smooth and elastic, adding more bread flour if needed. Place dough in a lightly oiled mixing bowl; cover loosely with plastic wrap and a cloth towel. Let rise in a warm place (80˚ to 85˚F) about 1 hour, or until about double in size. Punch down dough several times to remove all air bubbles. Let rest 15 minutes. Shape into a loaf. Place in nonstick or lightly oiled 8-1/2 × 4-1/2-inch loaf pan. Cover and let rise in a warm place 45 to 60 minutes or until double in size. Bake 35 to 45 minutes, or until golden and loaf sounds hollow when lightly tapped. Remove from pan immediately and cool on a wire rack. Serve warm or at room temperature. Makes 1 loaf, about 16 slices.
This recipe’s fiber (wheat flour) and resveratrol (cherries) may help prevent the following cancers: colon and breast.
Nutritional information per slice:
Calories: 171.5
Fat: 3.5 g
Saturated fat: 0.4 g
Carbohydrate: 29.6 g
Total sugars: 6.1 g
Protein: 5.4 g
Sodium: 229 mg
Cholesterol: < 1 mg
Dietary fiber: 3.6 g
Top this oatmeal with some fresh raspberries or dried cherries to add sweetness and get an extra antioxidant boost.
Ingredients:
1/2 cup rolled oats (quick or old-fashioned)
1/2 cup reduced-fat (2%) milk
1/2 cup plain non-fat yogurt
1/4 cup natural (unsweetened) applesauce
1 teaspoon almonds, coarsely chopped
1 teaspoon pumpkin seeds
1/4 teaspoon low-calorie sugar substitute
1/8 teaspoon ground cinnamon
Preparation: Combine all ingredients in a medium bowl. Stir well, cover with plastic wrap, and refrigerate overnight. Serve chilled. Makes 2 servings, about 3/4 cup each.
This recipe’s lignans (oats) and calcium (milk) may help prevent the following cancers: pancreas and liver.
Nutritional information per serving:
Calories: 179.9
Fat: 4.3 g
Saturated fat: 0.8 g
Carbohydrate: 25.6 g
Total sugars: 11.1 g
Protein: 9.7 g
Sodium: 72 mg
Cholesterol: 4.2 mg
Dietary fiber: 2.8 g
These delightful bars keep for several days if stored in an air-tight container. Additionally, you can freeze them and thaw overnight in the refrigerator for the next day’s breakfast treat.
Ingredients:
Nonstick cooking spray
1 cup whole-wheat pastry flour
2 cups rolled oats
2 tablespoons sunflower kernels
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/8 teaspoon salt
2/3 cup brown-rice syrup
3 tablespoons canola oil
1 egg
1/3 cup dried cranberries
3 tablespoons dark raisins
1/4 cup walnuts, coarsely chopped
1/4 cup pecans, coarsely chopped
Preparation: Preheat oven to 325˚F. Use a nonstick 9-inch square baking pan or line a 9-inch square baking pan with aluminum foil and lightly spray with nonstick cooking spray. Set aside. In a large mixing bowl, combine flour, oats, sunflower kernels, baking powder, cinnamon, and salt. In a separate bowl, combine brown-rice syrup, oil and egg; stir. Mix in dried cranberries, raisins, walnuts, and pecans. Spread batter into prepared baking pan using a rubber spatula to create an even thickness. Bake 30 to 35 minutes, until firm to touch in center and lightly brown. Cool 10 minutes on a wire rack, then invert onto a cutting board. Use a large serrated knife to cut into quarters; cut each quarter into three separate bars. Makes 12 breakfast bars.
This recipe’s anthocyanins (cranberries) and fiber (oats) may help prevent the following cancers: colon and endometrial.
Nutritional information per bar:
Calories: 234.8
Fat: 8.0 g
Saturated fat: 0.7 g
Carbohydrate: 35.8 g
Total sugars: 15.0 g
Protein: 4.9 g
Sodium: 44 mg
Cholesterol: 0 mg
Dietary fiber: 3.0 g
Just about everything in these delicious muffins, from the oats to the pecans to the cranberries, is good for you. Enjoy one with a glass of soy milk or some low-fat yogurt for an energy-rich breakfast.
Ingredients:
2 cups quick oats
1-1/4 cups plain low-fat yogurt
1-1/4 cups warm water
1 cup pecans, chopped
1 cup fresh cranberries, coarsely chopped
1 tablespoon orange zest, grated
1/2 cup canola oil
1/2 cup whole-wheat pastry flour
1 cup unbleached white flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup brown sugar
Preparation: Preheat oven to 375˚F. Use either two large nonstick muffin pans, 18 cups total, or lightly coat two large muffin pans with nonstick cooking spray. In a large bowl, combine oats, yogurt, and water. Add pecans, cranberries, orange zest, and oil to oat mixture and stir. In a separate bowl, combine whole-wheat and white flours, baking powder, baking soda, salt, and brown sugar, and stir until evenly distributed. Pour dry ingredients into wet ingredients and mix gently (only a few stokes). Spoon mixture evenly into muffin cups. Bake 20 to 25 minutes in the center rack of oven, until lightly browned and firm to the touch. Cool in pans on rack 5 minutes; run a knife around edges of muffins and turn out onto rack. May be eaten immediately, at room temperature, or refrigerate and reheat in microwave or toaster oven. Makes 18 muffins.
This recipe’s vitamin E (pecans) and pectin (orange zest) may help prevent the following cancers: breast and esophageal.
Nutritional information per muffin:
Calories: 193.2
Fat: 11.4 g
Saturated fat: 1.1 g
Carbohydrate: 18.8 g
Total sugars: 3.8 g
Protein: 4.0 g
Sodium: 81 mg
Cholesterol: 1 mg
Dietary fiber: 2.3 g
These healthy, whole-grain and nut muffins are sweetened with apple juice and bananas rather than sugar. Eating less refined sugar may help you maintain a healthy weight and protect you from developing insulin resistance and diabetes.
Ingredients:
2 eggs
1 cup reduced-fat (2%) milk
1 ripe banana, mashed with a fork
1/4 cup natural peanut butter
1/3 cup canola oil
1/4 cup frozen apple juice concentrate, thawed until soft
1/4 cup nonfat dry milk
1-1/2 cups all-purpose (white) flour
3/4 cup whole-wheat pastry flour
1-1/2 teaspoons baking powder
1 teaspoon baking soda
Nonstick cooking spray
Preparation: Preheat oven to 350˚F. In a small bowl, beat eggs gently with a fork. In a large bowl, combine milk, mashed banana, peanut butter, canola oil, apple juice, and dry milk. Add beaten eggs and mix with a large spoon until creamy. Add flour, baking powder, and baking soda and mix. Line a muffin tin with paper liners or lightly spray with nonstick spray. Fill each muffin cup about 2/3 full with muffin mix. Bake 15 to 17 minutes, until browned on top and a toothpick comes out clean. Cool on wire rack. Makes 12 muffins.
This recipe’s vitamin D (milk) and selenium (peanut butter) may help prevent the following cancers: breast and stomach.
Nutritional information per muffin:
Calories: 192.2
Fat: 9.3 g
Saturated fat: 1.1 g
Carbohydrate: 22.4 g
Total sugars: 6.9 g
Protein: 4.9 g
Sodium: 133 mg
Cholesterol: 1.2 mg
Dietary fiber: 2.5 g
You can eat this granola alone as a snack, as a breakfast cereal, or use it to top some bran flakes or vanilla yogurt.
Ingredients:
1/2 cup sunflower kernels
1/3 cup cashew pieces
1-1/2 cups rolled oats
1/4 cup ground flaxseed
1/3 cup almonds, sliced or slivered
1/2 cup unsweetened coconut, shredded
3 tablespoons natural peanut butter
1/2 cup dried cranberries
1/4 teaspoon salt
1/3 cup honey
1/2 teaspoon vanilla extract
Preparation: Preheat oven to 300°F. In a large bowl, combine all ingredients. Mix thoroughly until ingredients are evenly distributed. Press mixture into a deep baking pan or dish and bake 40 to 45 minutes. Let cool and store in a resealable container. Makes 12 servings, about 1/3 cup each.
The vitamin E (almonds) and lignans (flaxseed) in this recipe may help prevent the following cancers: colon and prostate
Nutritional information per serving:
Calories: 180.1
Fat: 8.1 g
Saturated fat: 2.0 g
Carbohydrate: 22.3 g
Total sugars: 11.4 g
Protein: 4.6 g
Sodium: 70 mg
Cholesterol: 0 mg
Dietary fiber: 3.5 g
This is my own recipe for banana bread that my mother and I have been making together since I was a teenager.
Ingredients:
Nonstick cooking spray, canola-oil flavor
1 cup all-purpose white flour
1/2 cup whole-wheat pastry flour
1/4 cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/8 teaspoon salt
1/2 cup wheat germ
4 medium-large, very ripe bananas (about 1-1/2 cups)
1/4 cup low-fat buttermilk
1/4 cup canola oil
4 egg whites
3 tablespoons honey
2 tablespoons walnuts, chopped or pieces
Preparation: Preheat oven to 350°F. Spray an 8×4-inch loaf pan with nonstick cooking spray (or use a nonstick loaf pan). In a large mixing bowl, sift together white and wheat flour, sugar, baking powder, baking soda, and salt. One by one, add remaining ingredients except walnuts; beat with a hand or stand mixer or stir with a large wooden spoon until well blended. Pour into prepared loaf pan and sprinkle walnuts on top. Bake 1 hour or until golden brown on top and an inserted toothpick comes out clean. If you use very large bananas, it may take an extra 5 to 10 minutes to cook through. Makes 12 slices.
This recipe’s ellagic acid (walnuts) and calcium (buttermilk) may help prevent the following cancers: colon and breast.
Nutritional information per slice:
Calories: 191.7
Fat: 6.1 g
Saturated fat: 0.9 g
Carbohydrate: 29.4 g
Total sugars: 12.4 g
Protein: 4.8 g
Sodium: 153 mg
Cholesterol: 0.2 mg
Dietary fiber: 2.3 g
There is just about nothing better to wake you up than moist, warm blueberry muffins. By using a limited amount of heart-healthy canola oil and low-fat buttermilk, I’ve created a lower-fat version of traditional muffins that is still packed with flavor. For variation, try making them with 1/2 heaping cup of blueberries and 1/2 heaping cup of fresh, chopped strawberries.
Ingredients:
1-1/3 cups all-purpose white flour
2/3 cup whole-wheat pastry flour
1/3 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 tablespoons canola oil
1 large egg, lightly beaten
1 heaping cup fresh blueberries
Preparation: Preheat oven to 400˚F. Lightly spray a regular 12-cup muffin tin with cooking spray or line with paper liners. In a large bowl, combine white and wheat flour, sugar, baking powder, baking soda, and salt. In a small bowl, combine milk, canola oil, and egg. Make a well in the center of dry ingredients and add wet ingredients. Stir until just moist. Fold in blueberries. Fill muffin cups about 2/3 full. Bake for 18 to 22 minutes or until golden brown. Cool on wire rack. Makes 12 muffins.
This recipe’s calcium (buttermilk) and anthocyanins (blueberries) may help prevent the following cancers: breast and colon.
Nutritional information per muffin:
Calories: 140.8
Fat: 3.2 g
Saturated fat: 0.4 g
Carbohydrate: 24.5 g
Total sugars: 7.8 g
Protein: 3.4 g
Sodium: 77 mg
Cholesterol: 18.4 mg
Dietary fiber: 0.9 g
One of the best ways to achieve a diverse and healthy diet is to get your fiber from a variety of different foods, including whole grains, nuts, fruits, and vegetables—and these muffins contain all of those ingredients!
Ingredients:
1/2 cup raisins
1-1/3 cups all-purpose white flour
2/3 cup whole-wheat pastry flour
1 cup sugar
2 teaspoons baking soda
2 teaspoons ground cinnamon
1/2 teaspoon salt
2 medium carrots, grated
1 medium Granny Smith apple, cored and finely diced
1/2 cup sliced almonds
1/2 cup shredded unsweetened coconut
3 eggs
2/3 cup natural applesauce
2 teaspoons vanilla extract
Nonstick cooking spray
Preparation: Place raisins in a bowl and soak in warm water to 2 inches covered for 30 minutes; drain thoroughly. Preheat oven to 350˚F. In a large bowl, combine white and whole-wheat flour, sugar, soda, cinnamon, and salt. Stir in raisins, carrots, apple, almonds, and coconut. In a separate small bowl, beat eggs with applesauce and vanilla to blend. Stir egg mixture into flour mixture until just combined. Line 12 muffin cups with paper liners or spray with nonstick cooking spray. Fill cups 2/3 full with muffin batter. Bake until golden brown, about 20 to 22 minutes. Let cool 5 minutes before removing from pan. These muffins are delicious hot or at room temperature, and they also freeze well. Makes 12 muffins.
This recipe’s fiber (wheat flour) and quercetin (apples) may help prevent the following cancers: colon and lung.
Nutritional information per muffin:
Calories: 219.4
Fat: 3.4 g
Saturated fat: 1.2 g
Carbohydrate: 42.7 g
Total sugars: 23.9 g
Protein: 4.5 g
Sodium: 121 mg
Cholesterol: 0 mg
Dietary fiber: 3 g
This is a recipe that I found on a health website and adapted a bit to fit my own tastes. These pancakes are the perfect meal to eat before a day of physical activity, like hitting the slopes or riding your bike. They are also one of my favorite “breakfast-for-dinner” meals.
Ingredients:
Nonstick cooking spray
1-1/4 cups unbleached flour
1/4 cup cornmeal
1/4 cup rolled oats
1/3 cup packed brown sugar
1 teaspoon baking soda
1/4 teaspoon salt
2 egg whites from extra-large eggs, slightly beaten
1 cup nonfat buttermilk
1 cup low-fat sour cream
2 ripe bananas, sliced
1/2 cup strawberries, hulled and sliced
1/2 cup fresh blueberries
Preparation: In a mixing bowl, combine flour, cornmeal, oats, brown sugar, baking soda, and salt. In another mixing bowl, combine egg whites, buttermilk, and sour cream. Mix dry ingredients with wet ingredients until just moistened. Spray a skillet with nonstick cooking spray and place over medium heat until hot. Ladle batter onto skillet, using about 3 tablespoons per cake. Cook about 2 minutes, flip carefully, and cook about 2 minutes more, until lightly browned. Repeat with remaining batter. Place 3 pancakes on plate and top with sliced banana and berries. Makes 4 servings, 3 medium-size pancakes each.
This recipe’s fiber (oats) and anthocyanins (berries) may help prevent the following cancers: ovarian and breast.
Nutritional information per 3-pancake serving:
Calories: 454.5
Fat: 8.9 g
Saturated fat: 5.4 g
Carbohydrate: 81.1 g
Total sugars: 31.3 g
Protein: 12.5 g
Sodium: 88 mg
Cholesterol: 9.5 mg
Dietary fiber: 1.5 g
These are some of the most delectable muffins you will ever bake. Try them once and I am sure that you will be hooked. Feel free to substitute walnuts, hazelnuts, or other nuts for the pecans.
Ingredients:
1-1/4 cups rolled oats
1 cup whole-wheat pastry flour
1/2 cup all-purpose white flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 large egg plus 2 egg whites
1 cup low-fat buttermilk
1/2 cup canola oil
1/2 cup pure maple syrup
1/2 cup pecans, finely chopped
Preparation: Preheat oven to 400°F. Lightly spray a regular 12-muffin tin with nonstick cooking spray or line with paper liners (or use a nonstick muffin pan). Place oats in a blender or food processor and process until they become a coarse powder (some larger flakes may remain). Measure 1 cup (precisely) of this oat flour and place in a large bowl; add whole-wheat flour, white flour, baking powder, baking soda, and salt, and stir until evenly distributed. (Discard remaining oat flour or save for another use.) In a separate small bowl, lightly beat the egg and egg whites. Stir in buttermilk, maple syrup, and canola oil. Make a well in middle of dry ingredients and pour in wet ingredients; stir until just blended and fold in pecans. Divide batter evenly among 12 muffin cups. Bake 20 to 24 minutes, until golden brown. These are delicious served either hot or at room temperature. Makes 12 muffins.
This recipe’s fiber (oats) and calcium (milk) may help prevent the following cancers: colon and breast.
Nutritional information per muffin:
Calories: 244.3
Fat: 13.1 g
Saturated fat: 1.3 g
Carbohydrate: 26.7 g
Total sugars: 10.1 g
Protein: 4.9 g
Sodium: 192 mg
Cholesterol: 18.4 mg
Dietary fiber: 2.5 g
I sometimes toss some blueberries into the pancake batter to get an extra burst of flavor.
Ingredients:
2 eggs
1/4 cup canola oil
1-1/4 teaspoons vanilla extract
2 cups whole-wheat pastry flour
1/2 tablespoon baking soda
1 tablespoon brown sugar
About 1-3/4 cups orange juice (more if needed)
2 bananas, sliced into about 1/4-inch slices
6 ounces low-fat vanilla yogurt
1 orange, peeled and sectioned
Preparation: In a large bowl, beat eggs, oil, and vanilla. Combine whole-wheat flour, baking soda, and brown sugar in a separate bowl and stir; add to egg mixture. Gradually add orange juice to desired consistency. Drop about 1/4 cup batter onto a hot griddle and place banana slices on top. Cook bottom side to a golden brown and flip to brown top. Bananas will brown first and melt slightly. Serve with a dollop of low-fat vanilla yogurt and a few orange sections on the side. Makes 6 servings, 2 large pancakes per serving.
This recipe’s calcium (yogurt) and pectin (orange) may help prevent the following cancers: colon and lung.
Nutritional information per 2-pancake serving:
Calories: 354.5
Fat: 12.1 g
Saturated fat: 1.4 g
Carbohydrate: 53.1 g
Total sugars: 17.5 g
Protein: 8.3 g
Sodium: 41 mg
Cholesterol: 63.6 mg
Dietary fiber: 5.7 g
Ingredients:
Nonstick cooking spray
1 cup all-purpose white flour
1/2 cup whole-wheat pastry flour
1/4 cup cornmeal
3/4 cup sugar
3/8 teaspoon salt
1 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon ground cloves
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1 cup canned 100% pumpkin purée
5 tablespoons canola oil
2 teaspoons grated orange zest
3 tablespoons water
1-1/2 cups fresh cranberries, chopped
Preparation: Preheat oven to 350˚F. Lightly spray a 9×9-inch baking pan with nonstick cooking spray. In a medium bowl, combine white flour, whole-wheat flour, cornmeal, sugar, salt, baking soda, baking powder, cloves, cinnamon, and ginger and set aside. In a large mixing bowl, combine pumpkin, canola oil, orange zest, and water. Add dry ingredients to wet ingredients; gently stir in chopped cranberries until thoroughly combined. Pour mixture into baking pan and bake 40 to 50 minutes or until an inserted toothpick comes out clean. Allow bread to cool about 5 minutes before removing from pan; place bread on a rack to cool completely before serving. Makes 16 small squares.
This recipe’s beta carotene (pumpkin) and ellagic acid (cranberries) may help prevent the following cancers: skin and colon.
Nutritional information per square:
Calories: 138.2
Fat: 4.6 g
Saturated fat: 0.4 g
Carbohydrate: 22.6 g
Total sugars: 10.3 g
Protein: 1.6 g
Sodium: 57 mg
Cholesterol: 0 mg
Dietary fiber: 1.5 g
Most scones that you find in the bakery are made with loads of butter and are fairly high in fat. These healthy and hearty scones are delicious and practically fat-free.
Ingredients:
1-1/2 cups white flour
1 cup whole-wheat pastry flour
2 teaspoons baking powder
2 teaspoons baking soda
3/4 cup sugar
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
2 eggs
1 cup plain low-fat yogurt
1/2 cup canned 100% pumpkin
Glaze:
2 tablespoons trans-fat–free margarine
1 tablespoon confectioners’ sugar
1 tablespoon maple syrup
Preparation: Preheat oven to 425°F. Combine white and whole-wheat flour, baking powder, baking soda, sugar, salt, and spices in a large bowl. Stir dry ingredients with a fork until well blended. Add eggs, yogurt, and pumpkin and continue to stir. Dough will become a sticky mass. To make scones, scoop batter using an ice cream scoop, and place each scoop onto a nonstick baking sheet, about 2 inches apart. Make 12 scoops. Bake 15 to 20 minutes, until golden brown. Meanwhile, for glaze, melt margarine (I use the microwave) and combine with sugar and maple syrup. After removing scones from the oven and cooling for 1 to 2 minutes, spread glaze over top and sides of scones. Makes 12 scones.
This recipe’s fiber (whole-wheat flour) and beta carotene (pumpkin) may help prevent the following cancers: colon and lung.
Nutritional information per scone:
Calories: 172.3
Fat: 0.7 g
Saturated fat: 0.3 g
Carbohydrate: 36.7 g
Total sugars: 16.0 g
Protein: 4.8 g
Sodium: 138 mg
Cholesterol: 1.2 mg
Dietary fiber: 2.0 g
Ingredients:
2 cups low-fat (1%) milk
1 large egg plus 4 egg whites
1 cup bran flakes cereal
1-1/2 teaspoons ground cinnamon
12 slices Challah bread (or thickly sliced whole-wheat or peasant bread)
Nonstick cooking spray
1 cup fresh strawberries, thinly sliced
Preparation: In a medium bowl, combine milk, egg, and egg whites; mix well. Place bran flakes and cinnamon in a zip-lock bag, crunch up flakes, and shake to distribute cinnamon. Pour cereal mixture into a large baking dish or rimmed plate. Dip bread in egg mixture and dredge both sides of bread with cereal mixture. Spray a skillet with nonstick cooking spray and place over medium heat. Heat each slice of bread on both sides until golden brown. Serve topped with sliced strawberries. Makes 6 servings, 2 slices of French toast each.
This recipe’s calcium (milk) and vitamin C (strawberries) may help prevent the following cancers: breast and pancreas.
Nutritional information per 2-slice serving:
Calories: 241.6
Fat: 4.4 g
Saturated fat: 1.4 g
Carbohydrate: 38.1 g
Total sugars: 18.2 g
Protein: 12.4 g
Sodium: 430 mg
Cholesterol: 39.2 mg
Dietary fiber: 6.0 g
I’ve had this bread for breakfast, as a snack, and with a little scoop of low-fat frozen yogurt for dessert. It has been a hit with everyone who has tried it.
Ingredients:
1-1/3 cups all-purpose white flour
2/3 cup whole-wheat flour
1/3 cup sugar
1-1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
1 egg, slightly beaten
1/4 cup trans-fat free margarine
3/4 cup nonfat (skim) milk
2 tablespoons strawberry all-fruit preserves or jam
1 cup fresh strawberries, hulled and coarsely chopped
Preparation: Preheat oven to 350°F. Spray a 9×5×3-inch loaf pan with nonstick cooking spray or use a nonstick loaf pan. In a medium bowl, combine white and whole-wheat flour, sugar, baking powder, salt, and baking soda. Mix well. Add egg and margarine and beat with hand or stand mixer at low speed until well blended. Gradually blend in milk and strawberry preserves or jam. Fold in strawberries. Pour batter into prepared loaf pan and bake 60 to 70 minutes until top is lightly brown and toothpick inserted in middle comes out clean. Remove from oven and let cool at least 5 minutes before removing from pan to cooling rack. Serve warm or at room temperature. Makes 12 slices.
This recipe’s fiber (whole-wheat flour) and vitamin C (strawberries) may help prevent the following cancers: breast and esophageal.
Nutritional Information per slice:
Calories: 121.1
Fat: 0.7 g
Saturated fat: trace
Carbohydrate: 25.3 g
Total sugars: 7.9 g
Protein: 3.4 g
Sodium: 142 mg
Cholesterol: 15.8 mg
Dietary fiber: 1.5 g
These cornbread muffins are made with regular and soy flour as well as soy milk, which provide some valuable phytoestrogens.
Ingredients:
Nonstick cooking spray
3/4 cup all-purpose white flour
1/4 cup soy flour
1 cup yellow cornmeal
1/4 cup sugar
4 teaspoons baking powder
1 teaspoon salt
1 teaspoon chili powder
1 cup plain soy milk
1/4 cup vegetable oil
1 egg plus 3 egg whites, slightly beaten
3/4 cup shredded reduced-fat cheddar cheese
3 tablespoons jalapeño pepper, chopped
1/4 cup green chiles, chopped
Preparation: Preheat oven to 425°F. Coat muffin tin with nonstick cooking spray or line with paper liners. In medium bowl, combine white flour, soy flour, cornmeal, sugar, baking powder, salt, and chili powder. In a separate bowl, stir together soy milk, oil and egg/egg-white mixture. Add wet ingredients to dry ingredients and blend gently. Stir in cheese, pepper, and green chiles. Pour into muffin cups. Bake 20 to 24 minutes or until a toothpick inserted in center comes out clean. Remove muffins from tin and cool on wire rack. Makes 12 muffins.
This recipe’s isoflavones (soy milk) and vitamin D (cheddar) may help prevent the following cancers: prostate and colon.
Nutritional information per muffin:
Calories: 166.4
Fat: 6.8 g
Saturated fat: 1.1 g
Carbohydrate: 21.0 g
Total sugars: 5.0 g
Protein: 5.3 g
Sodium: 237 mg
Cholesterol: 18 mg
Dietary fiber: 1.6 g
These muffins contain the whole-grain goodness of wheat, wheat germ, and flaxseed, as well as powerful berry antioxidant polyphenols. They are also low in calories and fat and contain virtually no saturated fat. These muffins store and travel nicely for the lunchbox or snacks.
Ingredients:
Nonstick cooking spray
1-3/4 cups whole-wheat pastry flour
3/4 cup rolled oats (not quick oats)
1/4 cup wheat germ
1/4 cup ground flaxseed
1/4 cup sugar
1 teaspoon baking powder
1 teaspoon salt
2 eggs
2 tablespoons canola oil
2 tablespoons orange juice
1/4 cup nonfat (skim) milk
1/2 cup plain low-fat yogurt
1/2 cup fresh strawberries, hulled and chopped
1/2 cup fresh raspberries
1/2 cup fresh blueberries
Preparation: Preheat oven to 350°F. Spray two regular muffin tins with nonstick spray or line with paper liners. In a large bowl, combine whole-wheat flour, oats, wheat germ, ground flaxseed, sugar, baking powder, and salt. In a separate bowl, combine oil, orange juice, milk, and yogurt. Pour wet ingredients into dry ingredients and stir until moistened. Gently fold in berries. You may add more milk or yogurt if batter does not appear to be moist. Divide batter among muffin cups, filling each cup about 2/3 full. If batter doesn’t fill every muffin cup, put a few tablespoons of water in empty cups. Bake 18 to 22 minutes or until a toothpick inserted in muffins comes out clean. Makes about 18 muffins.
This recipe’s lignans (flaxseed) and anthocyanins (berries) may help prevent the following cancers: breast and esophageal.
Nutritional information per muffin:
Calories: 110.6
Fat: 3.0 g
Saturated fat: 0.3 g
Carbohydrate: 17.4 g
Total sugars: 4.2 g
Protein: 3.5 g
Sodium: 143 mg
Cholesterol: < 1 mg
Dietary fiber: 2.7 g
This recipe comes courtesy of Lorna Sass and can be found in her cookbook The New Vegan Cookbook (Chronicle Books 2001). It has been reprinted with the author’s permission.
Ingredients:
1-1/3 cups soy milk (not the light variety), plus more if needed
1-1/2 tablespoons freshly squeezed lemon juice
1-1/4 cups whole-wheat pastry flour, plus more if needed
1/2 cup cornmeal
3/4 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
3 tablespoons neutral oil, such as corn or canola, plus additional oil or cooking spray to oil the waffle iron
2 tablespoons maple syrup
Preparation: In a 2-cup liquid measure, combine soy milk and lemon juice. Set aside. (Mixture will curdle.) Set a sifter over a bowl. Measure in flour, cornmeal, salt, baking soda, baking powder, and cinnamon; sift dry ingredients into bowl. Stir oil and maple syrup into soy milk. Make a well in center of dry ingredients and add wet ingredients. Stir with a fork just until blended. Batter should be medium-thick but still pourable. If too runny, stir in an additional 1 or 2 tablespoons of wheat pastry flour. Alternatively, if batter becomes very thick as it stands, add 1 or 2 tablespoons of soy milk. Preheat waffle iron. When iron is ready, brush top and bottom with oil or mist with nonstick spray. Pour a generous 1/2 cup of batter over surface. Bake according to iron manufacturer’s directions until crisp, usually 5 to 6 minutes. Serve immediately. Makes 4 servings, one 7-inch waffle each.
This recipe’s isoflavones (soy milk) and fiber (whole-wheat flour) may help prevent the following cancers: prostate and ovarian.
Nutritional information per serving:
Calories: 344.2
Fat: 12.3 g
Saturated fat: 1.7 g
Carbohydrate: 50.5 g
Total sugars: 6.9 g
Protein: 8.0 g
Sodium: 610 mg
Cholesterol: 0 mg
Dietary fiber: 6.1 g