cup yellow cornmealBreakfasts
Morning meals should be quick and easy. As we saw in chapter 6, you’ll want to be sure to include plenty of fiber for staying power through the day. That means old-fashioned oatmeal, a breakfast burrito, bran cereal, or fresh fruit. You’ll also want to start off with a healthy, high-protein food, such as veggie “sausage,” veggie “bacon,” tofu scrambler, or even a small serving of beans or chickpeas. Some brands of breakfast meat substitutes you might try are YvesVeggie Cuisine (pepperoni, bacon, veggie dogs, bologna, deli slices, burgers) and Lightlife (lean links sausage, tofu pups, savory seitan, deli slices), among others. For high-fiber foods, there’s no need to be fancy. Crack open a box of oatmeal or bran cereal, splash on some soy milk, and off you go. If you want to be both quick and creative, try these:
• Slow-Cooker Whole Grain Porridge
• Whole Grain Bagel with Banana Smoosh
Reheated leftover soups and stews can make for a speedy and nourishing breakfast. Try heartier ones with beans and whole grains to keep you energized all day. In some cultures both children and adults start every day with brown rice and vegetables, beans and rice, or tortillas and beans, as these foods have staying power and give us the stamina we need to keeping going until the next meal. A big bowl of brown rice and a portion of cooked beans truly is a powerhouse combination, particularly if you face an active or demanding day. Whenever you feel adventurous, try one of the following for a stick-to-your-ribs morning meal:
• Black Bean Breakfast Burritos
• Yellow Split Pea Soup with “Frankfurters”
Here are a few spur-of-the-moment standbys you can rely on:
• Bran cereal with fresh fruit and fortified vanilla soy or rice milk
• Brown rice cake with 1 tablespoon nut or seed butter and 1 teaspoon fruit-sweetened jam
• Mixed fresh fruit salad topped with chopped raw walnuts
Orange-Scented Corn Muffins
MAKES 12 MUFFINS
With just a touch of sweetness, these sugar-free muffins are a welcome treat for breakfast.
1 cup firm silken tofu, crumbled
½ cup orange juice
1 tablespoon organic canola or safflower oil
1 cup whole wheat flour
cup yellow cornmeal
1 tablespoon grated orange peel (optional)
2 teaspoons baking powder 1 teaspoon baking soda
½ teaspoon salt
Preheat oven to 350°F. Mist 12 muffin cups with nonstick cooking spray and set aside. Combine tofu, juice, and oil in blender and process into a smooth, creamy emulsion. Place remaining ingredients in a large bowl and stir with a dry wire whisk until well combined. Pour blended mixture into dry ingredients and mix just until dry ingredients are moistened. Batter will be stiff. Immediately spoon into prepared muffin cups, using an equal amount for each. Bake 20 to 25 minutes. Gently loosen muffins and turn them on their side in the muffin tin. Cover with a clean kitchen towel, and let rest for 5 minutes. This will keep them from developing a hard crust. Transfer to a cooling rack, and serve warm or at room temperature.
Per muffin: Calories: 98; Protein: 5 g; Carbohydrate: 15 g; Fat: 3 g; Sodium: 284 mg; Cholesterol: 0 mg; Fiber: 2 g.
Cinnamon-Raisin Oatmeal
MAKES 4 SERVINGS
Hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.
4 cups water
2 cups old-fashioned rolled oats
½ cup raisins
½ teaspoon cinnamon
¼ teaspoon salt
Fortified vanilla soy or rice milk (optional)
Combine all ingredients in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy or rice milk, if desired.
VARIATIONS:
• For Cinnamon-Apricot Oatmeal, replace raisins with ½ cup chopped dried apricots. Cook as directed.
• For Cinnamon-Apple Oatmeal, reduce water to 3¼ cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.
• Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly.
Per one-cup serving: Calories: 205; Protein: 6 g; Carbohydrate: 42 g; Fat: 3 g; Sodium: 156 mg; Cholesterol: 0 mg; Fiber: 5 g.
Breakfast Brown Rice
MAKES 4 SERVINGS
Brown rice makes a delicious warm breakfast that will jump-start your day. This recipe calls for soaking the rice overnight. Soaking the rice overnight reduces the normal cooking time considerably, making it convenient for everyday breakfasts. You can pack your lunch, take a shower, or read the paper while it’s steaming.
1 cup brown rice
2 cups water
¼ teaspoon salt (optional)
1 sliced ripe banana
1 cup chopped fresh fruit or berries
¼ cup chopped walnuts
¼ cup raw sunflower or pumpkin seeds
Fortified vanilla soy or rice milk or soy yogurt (optional)
Place rice in a large wire mesh strainer and rinse well under running water, stirring with your fingers. Place in a large saucepan with the water. Cover and let soak 8 to 22 hours. Do not drain. In the morning, add salt, if using, and bring to a boil. Reduce heat to very low, cover, and cook until tender, about 20 to 30 minutes, or until water is absorbed. If time permits, remove from heat and let rest, covered, 5 to 10 minutes. Top each serving with some of the fruit, nuts, and seeds. Serve plain or with vanilla soy or rice milk or a dollop of soy yogurt, if desired.
Per ½-cup serving: Calories: 315; Protein: 8 g; Carbohydrate: 50 g; Fat: l1g; Sodium: 156 mg; Cholesterol: 0 mg; Fiber: 4 g.
Hot Whole Wheat with Dates
MAKES 4 SERVINGS
This satisfying porridge includes the bran and germ of the whole wheat berry. Unlike most commercial hot wheat cereals that are stripped of the grain’s natural fiber and nutrition, this wholesome porridge is a beautiful earthy brown.
3½ cups water
1 cup bulgur
cup chopped, pitted dates
Pinch of salt
½ teaspoon vanilla extract
¼ teaspoon nutmeg
¼ teaspoon cardamom
Fortified plain or vanilla soy or rice milk (optional)
Combine water, bulgur, dates, and salt in a large saucepan and bring to a boil, stirring constantly. Reduce heat, cover, and simmer, stirring occasionally until bulgur is very tender, about 20 to 30 minutes. Remove from heat and stir in vanilla extract, nutmeg, and cardamom. Serve plain or with soy or rice milk, if desired.
Per one-cup serving: Calories: 164; Protein: 3g; Carbohydrate: 40g; Fat: less than one gram; Sodium: 83 mg; Cholesterol: 0 mg; Fiber: 5g.
Slow-Cooker Whole Grain Porridge
MAKES ABOUT 4 SERVINGS
Wake up to hot, whole grain porridge by preparing it the night before and letting it simmer in your slow-cooker while you sleep. A healthy breakfast has never been easier!
cup brown rice
cup millet
cup kamut, spelt, or wheat berries
3 cups hot water
½ cup raisins or chopped dried apricots, prunes, or apples
½ teaspoon cinnamon
¼ teaspoon salt (optional)
Fortified vanilla soy or rice milk (optional)
Combine grains, water, fruit, cinnamon, and salt, if using, in slow-cooker and cook on low overnight. Serve plain or with vanilla soy or rice milk, if desired.
Per ¾-cup serving: Calories: 329; Protein: 12g; Carbohydrate: 65g; Fat: 2.5g; Sodium: 155 mg; Cholesterol: 0 mg; Fiber: 8g.
Swiss-Style Muesli
MAKES 4 SERVINGS
This recipe is an adaptation of an old Swiss cereal. The texture is similar to hot porridge; however, muesli is not cooked, but is served cold. In the morning you simply stir in fresh fruit, and breakfast is ready to be served.
1½ cups old-fashioned rolled oats
¼ cup raisins
¼ cup chopped raw nuts or sunflower seeds
½ teaspoon cinnamon
2 cups fortified plain or vanilla soy or rice milk
¼ cup frozen fruit juice concentrate, thawed (undiluted)
1 small apple or pear
Combine oats, raisins, nuts, and cinnamon in a bowl. Stir together milk and juice concentrate. Pour over fruit and nut mixture and stir to mix thoroughly. Cover and refrigerate overnight. In the morning, grate or finely chop the apple or pear and add to the muesli.
TIPS:
• Sliced banana, peaches, fresh berries, or other fresh fruit may used in place of, or in addition to, the apple or pear.
• This recipe is easily halved or doubled.
Per one-cup serving: Calories: 276; Protein: 9g; Carbohydrate: 43g; Fat: 8g; Sodium: 17mg; Cholesterol: 0mg; Fiber: 6.5g.
Maple-Walnut Granola
MAKES ABOUT 10 CUPS (APPROXIMATELY 20 SERVINGS)
Serve this crunchy, satisfying cereal with lots of chopped fresh fruit or berries and plenty of plain or vanilla fortified soy or rice milk. This recipe makes a large quantity, but it will keep for a long time in airtight jars or containers in the refrigerator.
6 cups old-fashioned rolled oats
1 cup barley or brown rice flour
1 cup coarsely chopped walnuts
1 cup raw sunflower seeds
½ teaspoon salt
1 cup frozen apple juice concentrate, thawed (undiluted)
½ cup pure maple syrup
2 tablespoons organic canola oil 2 tablespoons water
2 teaspoons vanilla extract
1 cup raisins
Preheat oven to 325°F. Combine oats, flour, walnuts, sunflower seeds, and salt in a large bowl. In a separate bowl, whisk together juice concentrate, maple syrup, oil, water, and vanilla. Pour over dry ingredients and mix thoroughly until evenly moistened. Divide mixture between two large pans, spreading it out into a one-inch-thick layer. Bake until golden brown, about 50 to 60 minutes. Stir well every 15 minutes, then spread mixture back to a one-inch-thick layer before returning it to oven. When granola is finished baking, remove from oven and stir in raisins while granola is still hot. Steam from the hot cereal will help plump the raisins. Let cool completely. Store in airtight containers in the refrigerator.
TIP:
Replace or supplement the raisins with any chopped dried fruit of your choice. Good selections are dried apricots, dates, prunes, pears, apples, and figs. Try a mixture of fruit, or alternate different fruits each time you make the recipe.
Per ½-cup serving: Calories: 277; Protein: 7g; Carbohydrate: 42g; Fat: l1g; Sodium: 65mg; Cholesterol: 0mg; Fiber: 4.0g.
Zucchini Bread
MAKES 1 LOAF (ABOUT 10 TO 12 SERVINGS)
This popular quick bread can be served at breakfast, snack time, or even dessert. It’s moist and satisfying without being overly sweet.
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon cinnamon
¼ teaspoon ground cloves
1½ cups shredded zucchini (about 2 small)
½ cup unsweetened applesauce
¼ cup apple juice concentrate, thawed (undiluted)
¼ cup pure maple syrup
1 tablespoon organic canola or safflower oil
1 teaspoon vanilla extract
½ cup chopped walnuts
Preheat oven to 350°F. Mist an 8½ × 4½-inch loaf pan with nonstick cooking spray and set aside. Place flour, baking powder, baking soda, cinnamon, and cloves in a large mixing bowl, and stir together using a dry wire whisk. Place remaining ingredients, except walnuts, in a separate bowl, stir together until well combined. Pour wet ingredients into dry ingredients. Mix just until dry ingredients are evenly moistened. Stir in walnuts, and mix until they are evenly distributed. Spoon batter into prepared loaf pan. Bake on center rack of oven for about 50 to 55 minutes, or until cake tester inserted in the center tests clean. Turn bread out onto a cooling rack and let cool completely before slicing or storing. Wrap cooled bread tightly. It will keep at room temperature up to 3 days, or refrigerate up to 7 days.
Per slice (12 per loaf): Calories: 135; Protein: 4g; Carbohydrate: 21g; Fat: 5g; Sodium: 173mg; Cholesterol: 0mg; Fiber: 3g.
Phenomenal French Toast
MAKES 6 PIECES
Serve this delectable, egg- and dairy-free French toast with fresh fruit chunks, applesauce, or fruit-sweetened preserves.
¼ cup whole wheat flour
1 teaspoon nutritional yeast flakes
¼ teaspoon salt
Pinch each: cinnamon and nutmeg
1 cup fortified plain or vanilla soy or rice milk
6 slices whole grain bread
Place flour, nutritional yeast, salt, cinnamon, and nutmeg in a medium bowl and stir with a dry whisk until well blended. Pour milk into flour mixture and whisk vigorously until well blended. Let batter sit for 10 minutes. Oil a nonstick skillet or griddle and place over medium-high heat. Mix batter again. Dip bread slices one at a time into batter, making sure that each is well saturated. Cook 3 to 5 minutes, or until bottom is lightly browned. Turn over and cook other side until golden. Lightly oil skillet between batches to prevent sticking.
Per slice serving: Calories: 122; Protein: 7g; Carbohydrate: 26g; Fat: 2g; Sodium: 290mg; Cholesterol: 0mg; Fiber: 4g.
Breakfast Scrambler
MAKES 4 SERVINGS
Scrambled tofu has the look and taste of scrambled eggs. It’s hard to find a high-protein breakfast that is faster, easier, or more delicious.
2 teaspoons onion powder
1 teaspoon garlic powder
½ teaspoon turmeric
¼ teaspoon pepper
¼ teaspoon salt
1 teaspoon parsley flakes, lightly crumbled between fingers
1 pound firm regular tofu, rinsed, patted dry, and crumbled
Combine onion powder, garlic powder, turmeric, pepper, salt, and parsley flakes in a small bowl. Mist a regular or nonstick skillet with nonstick cooking spray. Add tofu to skillet and sprinkle seasonings over it. Cook and stir over medium heat until heated through.
TIP:
• Double, triple, or quadruple the seasonings and store in a jar. When you want a quick scramble, just add about 5 teaspoons of the seasoning mix to the tofu in your pan. For a single serving, use 4 ounces of tofu and about 1¼ teaspoons of the seasoning mix.
Per ½-cup serving: Calories: 95; Protein: 9g; Carbohydrate: 5g; Fat: 5g; Sodium: 156mg; Cholesterol: 0mg; Fiber: lg.
Black Bean Breakfast Burritos
MAKES 12 SERVINGS
These hearty breakfast burritos freeze well and will also keep in the fridge for several days. There is a lot of room for experimentation with this recipe, so don’t feel compelled to follow it exactly.
¼ cup water
1 teaspoon olive oil
1 onion, diced
½ teaspoon crushed garlic
2 bell peppers (red, orange, yellow, or green), diced
1 tablespoon ground cumin Pepper
3 cups drained, cooked, or canned black beans
10 button mushrooms, sliced
2 ripe tomatoes
½ cup salsa
3 cups cooked brown rice
Salt or tamari
Tabasco sauce
Whole grain tortillas
Heat water and oil in a large saucepan or wok. When hot, add onion and sauté until limp. Add garlic, cumin, and pepper, and cook and stir 2 minutes longer. Add a little more water if necessary, to prevent sticking. Stir in black beans, mushrooms, tomatoes, and salsa, and cook and stir until mushrooms are tender, about 10 minutes. Add rice and season to taste with salt or tamari and Tabasco sauce. Serve on warm tortillas, folded or rolled up to enclose filling.
Per burrito: Calories: 193; Protein: 7g; Carbohydrate: 38g; Fat: 2g; Sodium: 235mg; Cholesterol: 0mg; Fiber: 7g.
Orange-Oat Pancakes
MAKES ABOUT 16 SMALL PANCAKES
These light and fluffy pancakes have a delicate orange flavor that is nicely complemented by Apple-Maple Fusion Topping (recipe follows).
1 cups whole wheat flour
cup old-fashioned rolled oats
2 teaspoons baking powder
½ teaspoon baking soda
1 cup fortified soy or rice milk
¼ cup unsweetened applesauce
3 tablespoons frozen orange juice concentrate, thawed (undiluted)
Combine flour, oats, baking powder, and baking soda in a medium bowl. In a separate bowl whisk together milk, applesauce, and juice concentrate. Pour into dry ingredients and stir with a wooden spoon. Batter will be slightly lumpy. Oil a large nonstick skillet and place over medium-high heat. Spoon batter into hot skillet using 2 level tablespoons for each pancake. Cook until bottoms are brown, adjusting heat as necessary. Cook second side briefly, just until golden. Lightly oil skillet between batches to prevent sticking.
Per small pancake: Calories: 58; Protein: 2g; Carbohydrate: l1g; Fat: less than one gram; Sodium: 92mg; Cholesterol: 0mg; Fiber: 2g.
Apple-Maple Fusion Topping
MAKES ABOUT 1 CUP
Pure maple syrup is unquestionably delicious, but it’s also high in calones and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is so easy to make, adds a bit of extra nutrition, and extends the maple syrup while retaining all of its magnificent flavor. It’s the perfect topping for pancakes, waffles, or French toast.
½ cup pure maple syrup
½ cup unsweetened applesauce
Stir together maple syrup and applesauce until well blended. Serve at room temperature, or warm briefly over low heat. Store leftovers in refrigerator.
Per one-cup serving: Calories: 118; Protein: less than one gram; Carbohydrate: 30g; Fat: less than one gram; Sodium: 4mg; Cholesterol: 0mg; Fiber: less than one gram.
Fresh Fruit Compote
MAKES 2 TO 4 SERVINGS
This delicious mixture of stewed, fresh, and dried fruit makes any morning sweet and special. Top each serving with a little vanilla soy or rice milk, soy yogurt, finely chopped raw nuts or seeds, or a pinch of dried, unsweetened coconut for a real treat.
1 Granny Smith apple, peeled and chunked
1 pear, peeled and chunked
1 cup water
¼ cup chopped dates, figs, or raisins
½ teaspoon cinnamon
Combine all ingredients in a medium saucepan and bring to a boil. Simmer, stirring occasionally, until fruit is tender but not mushy. Serve hot, warm, or chilled.
TIP:
• If the compote gets too sweet, add 2 to 3 teaspoons fresh lemon juice to balance the flavor.
Per ½-cup serving: Calories: 76; Protein: less than one gram; Carbohydrate: 20g; Fat: less than one gram; Sodium: 2 mg; Cholesterol: 0mg; Fiber: 3g.
Stewed Prunes
MAKES ABOUT 3 CUPS
Serve prunes hot or cold, unadorned or topped with plain or vanilla soy or rice milk or soy yogurt. Stewed prunes also make a tasty topping for plain hot oatmeal or Phenomenal French Toast, found here.
2 cups pitted prunes
2 cups water
Combine prunes and water in a medium saucepan and bring to a boil. Reduce heat, cover, and simmer until prunes are tender, about 20 minutes. Store leftovers in refrigerator. Serve warm or chilled.
Per ½-cup serving: Calories: 135; Protein: 2g; Carbohydrate: 36g; Fat: less than one gram; Sodium: 5mg; Cholesterol: 0mg; Fiber: 4g.
Fantastic Fruit Smoothie
MAKES ABOUT 2 TO 2½ CUPS (2 SERVINGS)
Frozen fruit makes smoothies extra thick and creamy. If you don’t like icy cold beverages, use fresh fruit instead. Experiment with a variety of juices and fruit, depending on what is in season.
1 frozen or fresh banana, broken into chunks (see Tip, below)
1½ cups unsweetened fruit juice (your choice; any kind)
½ cup sliced fresh or frozen unsweetened fruit or berries
½ cup plain, vanilla, or fruit-flavored soy yogurt (optional)
Combine all ingredients in blender and process until very smooth and creamy. Serve immediately.
TIPS:
• With a few ripe bananas in your freezer you can always create a quick breakfast smoothie. Simply peel, place them in plastic bags, and store in the freezer. They will last for several weeks, depending on your freezer’s temperature.
• To make your smoothie extra creamy and give it a healthy protein boost, try adding a little powdered soy milk or protein powder prior to blending.
Per one-cup serving: Calories: 211; Protein: 3g; Carbohydrate: 52g; Fat: 2g; Sodium: 18mg; Cholesterol: 0mg; Fiber: 4g.
Banana or Mango Lassi
MAKES ABOUT 2½ CUPS (2 TO 3 SERVINGS)
Lassi is a sweet and spicy beverage from India that traditionally is made with yogurt. This dairy-free version is delicious and makes a wonderful breakfast or snack.
2 cups fortified plain or vanilla soy or rice milk
1 frozen or fresh banana or 1 small ripe mango, peeled and cut into chunks
3 pitted dates, chopped 1 teaspoon cardamom
¼ teaspoon black pepper
Combine all ingredients in blender and process until very smooth and creamy. Serve cold.
TIP:
• Lassi is best served well chilled. If the milk and fruit are cold, you can serve at once. If they are room temperature, the lassi will taste best if it is chilled in the refrigerator for at least 30 minutes before serving.
Per ¾-cup serving: Calories: 130; Protein: 5g; Carbohydrate: 23g; Fat: 3g; Sodium: 20mg; Cholesterol: 0mg; Fiber: 4g.
Orange-Pineapple Crush
MAKES 5 CUPS
Savor the tropical flavors in this quick and creamy smoothie.
1½ cups (about 12 ounces) silken tofu, crumbled
1 medium banana, broken into chunks
2 cups unsweetened orange-pineapple juice, chilled
1 (8-ounce) can unsweetened crushed pineapple, chilled
Combine all ingredients in blender and process until very smooth and creamy. Serve immediately.
Per one-cup serving: Calories: 122; Protein: 5g; Carbohydrate: 25g; Fat: 1g; Sodium: 63mg; Cholesterol: 0mg; Fiber: lg.
Berry-Berry Smoothie
MAKES 3 CUPS
Get double the berry taste in this delicious morning beverage.
2 cups fortified vanilla soy or rice milk
1 large banana, broken into chunks
½ cup frozen unsweetened raspberries or blueberries
¼ cup frozen unsweetened raspberry juice concentrate (undiluted)
Combine all ingredients in blender and process until very smooth and creamy. Serve immediately.
Per one-cup serving: Calories: 137; Protein: 6g; Carbohydrate: 24g; Fat: 3g; Sodium: 20mg; Cholesterol: 0mg; Fiber: 5g.
Banana Smoosh
MAKES 2 SERVINGS
Here is a creamy, healthful spread to use on bagels (in place of cream cheese) or on quick breads or toast (in place of butter or margarine).
1 large ripe banana
¼ cup chopped nuts or seeds
1 tablespoon nut or seed butter (peanut, almond, cashew, sesame tahini)
1 tablespoon raisins, dried cranberries, or currants
Mash banana well with a fork or potato masher. Stir in remaining ingredients. Serve at once.
Per ¼-cup serving: Calories: 211; Protein: 4g; Carbohydrate: 21g; Fat: 14g; Sodium: 2mg; Cholesterol: 0mg; Fiber: 3g.