Summer Inspired Breakfast Recipes
It’s June and the air is fresh and the weather is warm. Why not start off your day by preparing one of these healthy and nutritious recipes brought to you by our Integrative Oncology Specialist, Carolyn Katzin.
Good food serves three important functions, it provides essential fuel, essential nutrients, and pleasure. No single food has to provide all three things at once, but you should aim to have more nourishing foods than usual when you are fighting cancer. Read more about super foods and the importance of maintaining a healthy diet to fight cancer in Carolyn’s book, The Everything Cancer Fighting Cookbook.
Banana Oat Bran Waffles
2 large eggs
1 cup buttermilk
2 very ripe bananas
4 tablespoons melted butter plus extra for serving
1 cup all-purpose flour
½ cup oat bran
2 teaspoons baking powder
½ teaspoon salt
½ crushed pecans
(Maple syrup or other fruit syrup for serving)
1. Preheat the waffle iron. Spray both surfaces with nonstick cooking spray.
2. Beat the eggs, buttermilk, bananas, and butter together 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.
(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.)
Per serving: Calories 470, Fat 26g, Sodium 610mg, Carbohydrates 52g, Fiber 6g, Protein 13g
Whole-wheat Blueberry Muffins
2 cups whole-wheat flour
1 cup all – purpose flour
1 ¼ cups sugar
1 tablespoon baking powder
1 teaspoon salt
1 and ½ cup soy milk
½ cup applesauce
½ teaspoon vanilla
2 cups blueberries
1. Preheat oven to 400°F.
2. In a large bowl, combine the flours, sugar, baking powder, and salt. Set aside.
3. In a separate small bowl, whisk together the soy milk, applesauce, and vanilla until well mixed.
4. Combine the wet ingredients with the dry ingredients, stirring just until mixed. Gently add in half of the blueberries.
5. Spoon batter into lined or greased muffin tins, filling each muffin about 2/3 full. Sprinkle remaining blueberries on top.
6. Bake for 20 – 25 minutes, or until lightly golden brown on top.
Per serving: Calories 150, Fat 1g, Sodium 220mg, Carbohydrates 33g, Fiber 2g, Protein 3g
Yields Approx 1/2 Dozen muffins: Serving Size: 1 Muffin.
© Carolyn Katzin, MS, CNS, MNT, 2011
Photo Credit: Flickr
This post has been updated.