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For breakfast

  1. 1. The New American Platefor Breakfast Recipes for a healthy weight and a healthy life
  2. 2. The New American Plate for Breakfast Table of Contents What Is The New American Plate? 3 The Traditional American Breakfast 8New American Plate Breakfasts 14Weight Control and Portion Size 23 Recipes 25 1
  3. 3. What Is the New American Rethinking Breakfast Plate? It’s time to take a radical look at the The New American Plate isn’t a short- morning meal. Most of us eat the same term “diet” to use for quick weight loss, breakfast every day. We tend to eat but a new approach to eating for better pastries, sugar-coated cereal, or eggs health. It emphasizes the kinds of foods because Americans have always eaten that can significantly reduce your risk for these foods in the morning. But in a disease – not only cancer, but also heart society where overweight and chronic disease, type-2 diabetes and other chronic health problems. What’s more, the New disease are rampant, it makes sense American Plate shows you how to enjoy to reexamine our eating habits. Break- all foods in sensible portions. That is, it fast should be regarded as one of promotes a healthy weight as just one part three basic meals that supply energy of an overall healthy lifestyle. to maintain us through the day and at the same time supply minerals, vita- The New American Plate is based on the recommendations from a landmark mins and phytochemicals to sustain us research report, Food, Nutrition and the through a long and healthy life. Prevention of Cancer: a global perspective, The New American Plate is a model for published in 1997 by AICR and its affiliate, such meals. It shifts vegetables, fruits, the World Cancer Research Fund. A panel whole grains and beans to the center of of experts wrote this report after review- the plate and shifts animal protein to ing more than 4,500 diet and cancer the side. This new proportion of plant studies from around the world. This report clearly shows a link between a pre- foods to animal foods has helped many dominantly plant-based diet and reduced people transition to more healthy din- cancer risk. In fact, eating more vegetables ners. It can serve as a perfect model for and fruits, exercising regularly and main- breakfast as well. taining a healthy weight could cut cancer This brochure shows you how to apply rates by 30 to 40 percent. the New American Plate to breakfast. At the center of the New American Plate It takes six traditional breakfasts and are a variety of vegetables, fruits, whole transitions them into good-tasting grains and beans. These plant-based foods alternatives that offer you a steady are rich in protective substances that can energy supply and many of the nutri- help keep you in good health and reduce ents you need. You’ll find more than a the risk of many types of cancers. They dozen recipes that are ideal for break- are also naturally low in calories. When fast, plus helpful planning and prepa- plant-based foods fill your plate, you’re able to eat more filling and satisfying ration tips with each meal suggestion. meals – all for fewer calories than the typical American diet.2 3
  4. 4. Proportion The traditional American plate contains a large serving of animal protein, a small serving of vegetables and some form of potatoes or refined grain product. This plate provides too many calories and too few nutrients to decrease disease risk or help you maintain a healthy weight. It certainly won’t help you reach the 5 to 10 servings of vegetables and fruits associ- ated with reduced cancer risk.Diet and Health To accomplish that, you have to change the proportion of foods on your plate.Guidelines for That is, you have to increase the amountCancer Prevention of plant-based foods and decrease the amount of animal protein. The New1. Choose a diet rich in a variety of American Plate aims for two-thirds (or plant-based foods. more) vegetables, fruits, whole grains and beans and one-third (or less) dairy prod-2. Eat plenty of vegetables and fruits. ucts, meat or other animal-based protein.3. Maintain a healthy weight and be physically active. Portion Size To reach a healthy weight, it’s not just4. Drink alcohol only in moderation, what you eat, but also how much you eat if at all. that matters. Choosing appropriate por-5. Select foods low in fat and salt. tion sizes can help avoid an expanding waistline.6. Prepare and store food safely. About two decades ago, some food com-And always remember… panies began competing for consumer Do not use tobacco in any form. dollars by offering larger portions. Soon “value meals” and “supersizes” became commonplace. In the coffee shop, bagels and muffins tripled in size. Even table ser- vice restaurants began using larger plates laden with more food. At the same time, portion sizes began expanding at home. According to the U.S. Department of Agriculture (USDA), the average number of calories Americans eat each day has risen from 1,854 to 2,002 over the same4 5
  5. 5. years. It’s not surprising that the number of people who are obese or overweight has skyrocketed, too. The portion sizes we now eat are consider- Standard Serving Sizes ably larger than the standard serving sizes Food Serving Looks Like published by USDA. For example, that full Chopped H cup H baseball or bowl of cereal you eat each morning may Vegetables rounded handful actually contain two or three standard for average adult servings. The large bagel you buy as a snack may run to three or four standard Raw Leafy 1 cup 1 baseball or fist Vegetables of an average servings. (such as lettuce) adult Being aware of escalating portion sizes Fresh Fruit 1 medium piece 1 baseball is essential for people concerned about managing their weight. (See page 23.) The H cup chopped H baseball or rounded handful first step in weight reduction is gradually for average adult reducing portion size while increasing physical activity. But remember, long-term Dried Fruit G cup 1 golf ball or scant handful for health depends on maintaining the right average adult proportions of foods on your plate. So reduce portion size gradually while keep- Pasta, Rice, H cup H baseball or ing the 2 ⁄ 3 to 1 ⁄ 3 ratio of plant foods to Cooked Cereal rounded handful for average adult animal foods. Ready-to-Eat 1 oz. which Cereal varies from G cup to 1 G cups (check label) Meat, Poultry, 3 oz. (boneless Deck of cards Seafood cooked weight from 4 oz. raw) Dried Beans H cup cooked H baseball or rounded handful for average adult Nuts N cup Level handful for average adult Cheese 1 H oz. (2 0z. if 1 oz. looks like processed cheese) 4 dice Source: U.S. Department of Agriculture6 7
  6. 6. The Traditional American A third traditional American breakfast is eggs, bacon or sausage, served with the Breakfast inevitable hash browns. This hearty clas- A good morning meal should provide sic is high in saturated fat, and countless energy that burns steadily all morning long. studies show saturated fat raises choles- It should also provide a share – perhaps terol levels and contributes to the clog- even a third – of the nutrients and phy- ging of arteries. Furthermore, it provides tochemicals your body requires each day. too much animal protein and fat and not Too often traditional American breakfasts enough of the protective nutrients and fail on both counts. phytochemicals found in a plant-based breakfast. This kind of morning meal can One standard American breakfast is no lead to overweight and chronic diseases breakfast at all. People skip the morning including cancer. meal because of the rush to get up and out or because of the desire to reduce caloric The proportions are off in all of these intake. Eating a healthy breakfast fuels the traditional breakfasts. They are lacking muscles for physical activity and improves the right balance of plant foods and lean productivity. It actually increases the rate animal protein. Pastry and coffee usually at which you burn calories. Skipping this fail to provide a steady flow of energy. meal is likely to leave you sluggish and Eggs and fried meat won’t supply the hungry. protective vitamins, minerals and phyto- chemicals long-term health requires. And Furthermore, skipping the morning meal not eating breakfast misses the grade to lose weight is counterproductive. Study altogether. after study shows that people who skip breakfast take in more calories later in the day than people who eat three evenly spaced meals. Other studies show that breakfast skippers tend to have higher blood cholesterol levels as well. Another traditional American breakfast is a “doughnut and coffee.” We grab a dough- nut, Danish or cinnamon bun because it’s quick and easy. Such pastries, however, are highly processed plant foods. That is, they contain excessive amounts of refined flour and refined sugar. They are a quick fix. They raise your blood sugar level rapidly and then let it plummet. The result is fatigue and hunger before the morning is half over, and you find yourself looking around for a snack to keep you going.8 9
  7. 7. Overcoming Obstacles to What gets in your way of eating a healthier breakfast? The suggestions below can helpa Healthier Breakfast break down the barriers to breakfast. 1. Not hungry first thing in recipes on pages 26 and 27.) Place the morning one in the refrigerator to defrost the night before you plan on eating it Start small. How about a glass of juice or for breakfast. handful of raisins? Later on in the morn- ing, when you’re feeling more hungry, try • Make time to eat breakfast at home. Set lowfat yogurt, a whole-grain mini bagel or your alarm clock 10 minutes earlier and slice of lowfat cheese. start your day with a nutritious meal. 2. No time for breakfast 3. Not interested in the If eating breakfast is not high on your traditional American morning priority list, your best bet is to breakfast plan ahead. You have a few options: What foods come to mind when you think • Keep some quick-to-prepare foods about breakfast? Eggs and bacon, sugared at home, like whole-grain cereal and cereal, pastry or a fast-food biscuit sand- lowfat or nonfat milk, instant hot cereal wich? This may define breakfast in Amer- packets (cooks in one minute in the ica but it’s not necessarily the case in other microwave) and single-serve containers cultures. In Southeast Asian countries, of lowfat yogurt. like Thailand, people start their mornings with a bowl of noodle soup. The low-fat • Prepare and package breakfast foods but comforting broth also contains a little the night before. For example, cut up cooked meat and a lot of diced veggies. fresh fruit or spread peanut butter on whole wheat bread. Wrap and brown No one says you have to stick with tradi- bag it if you intend to eat it on the run. tional American breakfast foods – espe- cially when there are healthier choices. • Cook food on the weekend and freeze How about a bowl of vegetable soup and it; then defrost or warm it in the micro- whole wheat crackers? Or a handful of wave when you’re ready to eat. For nuts mixed with dried fruit, along with a example, make and freeze a batch of glass of nonfat or lowfat milk? fruit and whole wheat muffins. (See10 11
  8. 8. The Scientific Debate about faced condemning foods with a high glyce- Fats and Carbs mic index (GI). The glycemic index measures For years, health experts have warned of the how rapidly blood sugar rises after eating hazards of eating too much fat. Now you hear carbohydrates. Some experts believe that that carbohydrates are bad for your health eating foods with a high GI causes a quick and your weight. So what should you do? rise and drop in blood sugar, which makes Eliminate fat? Avoid carbs? The truth is a bit you get hungrier sooner. In contrast, eating more complicated than that. foods with a low GI leads to a steadier, more sustained release of energy, which may Scientists have known for years that eating stave off hunger longer. Although this theory too much fat is not good for your heart or your is as yet unproven, some studies suggest waistline and may be linked to cancer. But that eating a diet of high GI foods is linked to recent research has shown that some fats, obesity, diabetes, heart disease and some when used in moderation, may have health cancers. Refined carbohydrates – such as benefits. Monounsaturated fats, such as bread made with white, “enriched” flour and olive oil and canola oil, are considered heart white rice – generally have a higher GI than healthy. In laboratory tests, omega-3 fatty unrefined carbohydrates. acids – found in fatty fish like salmon, and in flaxseed and walnuts – help protect against Most unrefined carbohydrates, such as bran cancer. Saturated fats, long considered the cereal, brown rice and other whole grains, worst culprit, are now joined by trans fats, are converted to sugar more slowly, which which are thought to be just as bad. Satu- raises insulin levels less. Since unrefined rated fats are found in animal protein, like red carbs provide fiber, they help control hunger meat, whole milk and butter; trans fats are by making you feel full. Additionally, diets found in processed foods containing partially high in dietary fiber may moderate blood hydrogenated vegetable oil, such as crack- sugar in diabetics and blood cholesterol ers, cookies, pastries, doughnuts and most levels for anyone, and contain cancer- margarines. fighting vitamins and phytochemicals. All these factors point to the benefits of eating Today’s popular diets often blame carbohy- unrefined carbohydrates daily. drates for our expanding waistlines. But not all carbs deserve such criticism. Some scien- What should you do? Rather than avoid- tists believe that refined carbohydrates, such ing all types of fats or carbohydrates, learn as sugar, white bread, white rice and pro- to discriminate among them. To get more cessed cereals, are the culprits. They cause a health-promoting fats and carbohydrates surge in blood sugar levels. This raises insulin and fewer potentially harmful ones, use the levels, which in turn leads to overeating and New American Plate’s rule of thumb: Fill your storage of excess body fat. plate with two-thirds (or more) vegetables, fruits, whole grains and beans and one- Recently, a decades-old theory has resur- third (or less) lean animal protein.12 13
  9. 9. New American Plate foods, you’ll have a satisfying morning Breakfasts meal. Here are some examples: Are you ready to try a new kind of break- Traditional Breakfast 1: fast? Below are six traditional American No Breakfast breakfasts followed by suggestions to help Transition to: you transition to a healthier New Ameri- Breakfast Banana Smoothie or Strawberry- can Plate breakfast. Each transitional Melon Smoothie (see recipes, page 25) breakfast includes shopping, cooking or nutritional tips to help you choose a • There are many ways to make a breakfast that fits your tastes and lifestyle. smoothie. Try different fruit and yogurt If you prefer to cook your own breakfast, combinations to create your own nutri- we’ve included a variety of recipes to help tious and satisfying breakfast drink. you get started. • If you prefer flavored yogurt to plain Remember, when adjusting your morning yogurt, the “light” varieties of yogurt meal to include more plant-based foods, will have fewer calories and less sugar. even the smallest change can provide real Small Container of Lowfat Yogurt, Small health benefits. Any new fruits, whole Box of Raisins, Individual Size Box of Dry grains, vegetables or beans that make their Whole-Grain Cereal way onto your plate contribute disease- fighting power. And the fat and calories • Eat each separately for a grab-and-go you save may make a real difference to breakfast. Or mix yogurt, raisins and your waistline. cereal together – whichever way works best for you. Make the transition to healthier foods and • Use plain or light yogurt instead of portions gradually. Even small reductions sugar-sweetened flavored yogurt to cut add up to real differences. And, if you down on added sugar. Combine with transition to more healthy proportions raisins to add natural sweetness. in stages, you are less likely to notice the change. Begin by reducing the portion • Look for whole grains in the ingredient size of animal-based foods, such as meat, list of the cereal. If a whole grain, like eggs and cheese. Replace the animal 100 percent whole wheat or whole oats, protein with more fruits, whole grains and is listed as the first ingredient, it means vegetables. After you have adjusted to the the food is rich in whole grains. first stage, take the next step. Reduce the Orange Juice, Whole Wheat Fruit Muffin animal protein on your plate to 3 ounces – about the size of a deck of cards. Or eat • Store-bought muffins often come in moderate portions of soy-based versions hefty-size portions. Look for smaller- of bacon, sausage and other breakfast size muffins or eat half of a larger one meats and soy cheeses to help yourself and save the rest for another time. Or, adjust. By adding whole grains and plant make your own muffins. (See recipes, pages 26 and 27.)14 15
  10. 10. • Plan ahead. Make the muffins in strawberries or another fruit you enjoy. advance and freeze them. Then defrost • Save prep time by using a store-bought as needed. whole wheat pancake mix. • Our muffin recipes provide fiber and phytochemicals that can help protect Traditional Breakfast 3: your health. Orange Juice, Rice Krispies, Milk Transition to: Traditional Breakfast 2: Doughnut and Coffee Orange Juice, Whole-Grain Cereal, Nonfat or Lowfat Milk, Blueberries, Chopped Transition to: Almonds Banana, Whole Wheat Bagel with Peanut • Look for whole-grain cereals that Butter, Coffee contain little or no added sugar. For • Did you know that health experts rec- example, Shredded Wheat contains no ommend that we eat at least 3 servings added sugar. Cheerios, Wheat Chex and of whole-grain foods daily? Most Ameri- Wheaties are low in sugar compared to cans average less than 1 serving a day. many processed cereals. Breakfast is an opportunity to get more • Vary your fruit choices depending on servings of whole grains into your diet. what’s in season. • Including some plant-based protein at • Nuts are filling; a small handful adds breakfast, like peanut butter, may help protein and healthy fats to breakfast. delay mid-morning hunger. Vegetable Juice, Oatmeal with Fresh Sliced Fruit Salad, Whole Wheat English Muffin Apples, Walnuts and Cinnamon with Preserves or Apple Butter, Reduced Fat String Cheese, Coffee • Oatmeal is a whole grain. It’s a good source of fiber and is low in fat, although • Cut down on added sugar by using “all- instant oatmeal that is flavored and fruit” preserves. Or try apple butter, a pre-sweetened contains high amounts of spread made from apples and apple cider sugar. Instead, opt for plain unsweetened with no added sugar. instant oatmeal that you sweeten your- • Save time making fruit salad. Buy self with fruit or just a sprinkle of sugar. canned fruit or pre-cut fresh fruit at the • Instead of adding refined sugar to plain supermarket deli counter or salad bar. oatmeal, sweeten it with fruit, nuts and Fruit Juice, Multi-Grain Pancakes with cinnamon and a light sprinkling of sugar. Strawberry Sauce (see recipe, page 28), For an alternative to oatmeal, try bulgur Coffee with apples, currants and toasted pecans. • Make this recipe when you have the (See recipe, page 31.) time and freeze for later use. Cranberry Juice, Maple Raisin Granola, • When fresh strawberries are not in Soy Milk, Sliced Peaches season, use unsweetened frozen • Cranberry juice contains health-promot-16 17
  11. 11. ing phytochemicals. To cut down on Breakfast Fruit Wrap (see recipe, page 31) added calories, look for light cranberry • The fruits in this recipe make it a health- juice. ier choice than a typical fast food break- • Some granolas are high in fat and sugar. fast sandwich. To better control the amount of fat and • Wrap it up in foil and eat it on-the-run. sugar you eat, you may prefer to make It’s nutritious fast food. your own (see recipe, page 29). • In recipes that call for regular syrup, try Traditional Breakfast 5: a smaller amount of maple syrup and A Container (8 oz.) of Yogurt vanilla extract instead. Transition to: • Soy milk contains isoflavones, one of the Individual (6 oz.) Lowfat Yogurt Mixed phytochemicals found in soybeans. It with Berries and Wheat Germ, Bran also provides protein. Some soy milks Muffin, Cranberry Juice are fortified with calcium and vitamins D and B -12. Check the product label. • You’ll get plenty of fiber (from the bran and berries) and disease-fighting phyto- Traditional Breakfast 4: chemicals (from the berries, wheat germ, Fast Food Breakfast Sandwich: bran and cranberry juice) in this meal. Sausage, Egg and Cheese on an • Use plain lowfat yogurt instead of sweet- English Muffin ened flavored yogurt to avoid extra Transition to: calories, and sweeten with fresh fruit. Homemade Sandwich: Whole Wheat Lowfat Cottage Cheese with Sliced English Muffin, Soy Sausage, Reduced Fat Peaches, Whole Wheat Toast with Pre- Cheese, Tomato Slice serves • For an easy way to eat 2 servings of • Spread apple butter or sugar-free pre- whole grains, choose a whole wheat serves on your toast to eliminate added English muffin. sugar. • To cut down on fat, use soy sausage • Enjoy the succulent flavor of seasonal instead of pork sausage and reduced fat fresh fruit. If peaches are not in season, cheese instead of its full-fat counterpart. choose another fresh fruit. Or use • To cut down on fat, order a veggie pizza canned peaches packed in water or their from the pizzeria. Save a slice for break- own juice and drained. fast. Rice Pudding (see recipe, page 32) with • Our recipe for vegetable pita pizzas (see Yogurt and Fruit recipe, page 30) calls for whole wheat • Brown rice is a whole grain. It retains its pita and squash – a delicious way to eat outer coating, which gives it more nutri- some servings of whole grains and veg- ents and fiber than white rice. etables. • Try this recipe on the weekend or when you have time to cook. It’s worth the18 19
  12. 12. The New American Plate for Breakfast1⁄ 3 (or less) animal protein2⁄ (or more) 3 vegetables, fruits,whole grains and beans Start reshaping your breakfast by looking at your plate. Is the greater portion of your meal plant-based? (See page 5.) Are your portion sizes appropriate to your activity level? (See page 23. ) This breakfast plate of yogurt, whole grain muffins and sliced fruit displays the right proportion of plant to animal foods.
  13. 13. time. Then save and refrigerate the rest Weight Control and to enjoy later in the week. Portion Size Traditional Breakfast 6: People who are overweight and inactive Scrambled Eggs with Bacon, Hash are at greater risk for cancer and other Browns, Buttered Toast chronic diseases. Researchers believe that Transition to: overweight and inactivity cause the body to secrete high levels of insulin and other Confetti Breakfast Burritos (see recipe, hormones known as “growth factors.” page 32) Cells constantly exposed to these sub- • Here’s a delicious way to fit vegetables stances begin to divide quickly and often, into your morning meal. which makes cancer more likely. The • The combination of whole wheat tortillas, good news is that regular physical activity vegetables and eggs keeps this recipe and weight loss can help restore insulin within the 2 ⁄ 3 plant food to 1 ⁄ 3 animal levels to normal. That may help reduce food proportion. your risk of disease. Italian Breakfast Strata (see recipe, page 34) If you’re looking to lose weight, don’t cut out whole categories of foods or skip • If cooking is your pleasure, this recipe’s a meal to reduce your daily calories. for you. It requires some advance plan- Chances are, these strategies won’t work. ning since the ingredient mixtures need Feeling deprived of your favorite foods or to be refrigerated overnight and baked not eating a meal altogether could lead to the following day. overeating later on. • This strata is made with whole wheat Instead, throughout the day fuel your bread. Make sure the first ingredient on body mostly with vegetables, fruits, whole the packaged bread is “whole grain” or grains and beans. Meals centered around “whole wheat.” It makes a difference. these foods tend to be lower in calories Southwest Vegetable Fritatta (see recipe, and fat than meals dominated by animal page 33) foods. For eating satisfaction and added health benefits, remember the New Amer- • Beans for breakfast? You bet. And veg- ican Plate’s rule of thumb: two-thirds gies, too. This unique breakfast is any- plant food to one-third animal food. thing but boring. • The oil and avocado used in this recipe If you’ve switched to a healthier diet are rich in heart healthy monounsatu- but are still having difficulty reaching a rated fat. The soy cheese has less fat than healthy weight, one factor to consider is regular cheese. As with all fats, modera- portion size. Start by looking at your plate tion is key. and analyzing how much you eat. Try this experiment: Measure out a regular portion of a favorite breakfast food. For instance, pour your usual portion of dry cereal into22 23
  14. 14. a bowl. Next, check the chart on page 7, Recipes and measure out the standard serving size of your cereal. Compare the two bowls. The recipes that follow take varying times to prepare. Some, like the smoothies, are Ask yourself this question: How many standard ready in a matter of minutes. Others, like servings go into the portion I regularly eat? the muffins, granola or vegetable pita If you are concerned about your weight, pizza, can be prepared on a weekend and consider decreasing the number of serv- frozen. Then individual portions can be ings in your portion. Cut back gradually defrosted in the microwave for an instant so you’ll be less likely to notice the change. breakfast. Still others, like the brown rice Even small reductions add up to substan- pudding or Italian breakfast strata, may tial health benefits. Remember, maintain- best be saved for special occasions. ing the right proportion of plant foods to animal foods is important to your long- term health. So reduce the portion sizes Breakfast Banana Smoothie on your plate, but maintain the “ 2 ⁄ 3 to 1 ⁄ 3” 2 medium bananas, peeled and sliced proportion. Also, exercise more. If you still 1 container (8 oz.) nonfat plain yogurt do not see your weight gradually moving 11 ⁄ 2 cups skim milk in a healthy direction, contact your doctor 1 tsp. toasted wheat germ or a registered dietitian for a more indi- Dash of cinnamon or nutmeg vidualized plan. In blender, combine bananas, yogurt, milk and wheat germ. Blend until smooth. Pour mixture into chilled glasses. Sprinkle with Simple breakfast ideas cinnamon or nutmeg. Serve immediately. Makes 2 servings. Per serving: 227 calories, that don’t require recipes 1 g fat (<1 g saturated fat), 47 g carbohydrate, • Whole wheat toast with a dab of 13 g protein, 3 g dietary fiber, 164 mg sodium. peanut butter and banana slices. • Instant oatmeal or whole-grain cereal Strawberry-Melon Smoothie sweetened with fresh fruit and lowfat 1 cup orange juice milk or soy milk. 1 cup cut-up cantaloupe • Lowfat yogurt mixed with fresh fruit in 1 carton (8 oz.) nonfat plain yogurt a blender for a vitamin-rich smoothie. 1 bag (10 oz.) frozen, unsweetened strawberries • Fish, such as leftover salmon on a whole-grain bagel and reduced or non- In blender, puree orange juice with can- fat cream cheese. taloupe. Add remaining ingredients and blend until smooth. Serve immediately. • A breakfast parfait of layered lowfat Makes 4 servings. Per serving: 93 calories, yogurt, fresh fruit and cereal and <1 g fat (0 g saturated fat), 21 g carbohydrate, chopped nuts. 4 g protein, 2 g dietary fiber, 40 mg sodium.24 25
  15. 15. Banana-Orange Bran Muffins Pumpkin-Spice Muffins with Pecans and Raisins Canola oil spray Canola oil spray 11 ⁄ 2 cups whole wheat flour 1 ⁄ cup all-purpose flour 1 cup mashed ripe bananas (about 3 2 medium bananas) 1 ⁄ cup packed brown sugar 2 1 ⁄ cup frozen orange juice concentrate, 2 11 ⁄ 2 tsp. baking powder thawed 1 ⁄ tsp. baking soda 4 1 egg 1 ⁄ tsp. salt 4 1 ⁄ cup canola oil or light olive oil 4 11 ⁄ 2 tsp. cinnamon 11 ⁄ 2 cups bran flakes cereal 1 ⁄ tsp. each cloves, ginger and nutmeg 4 1 cup whole wheat pastry flour 1 cup canned pumpkin 2 tsp. baking powder 1 ⁄ cup light canola oil or olive oil 3 1 ⁄ tsp. baking soda 4 1 ⁄ cup nonfat buttermilk 3 1 ⁄ tsp. cinnamon 4 1 large egg 1 ⁄ tsp. salt 8 1 large egg white 1 ⁄ cup raisins, regular or golden 2 1 tsp. vanilla 1 ⁄ cup chopped toasted pecans 4 1 ⁄ cup chopped walnuts, for topping 4 Preheat oven to 400 degrees. Spray 12- (optional) cup muffin tin with canola oil spray and Preheat oven to 400 degrees. Spray 12- set aside. In large bowl, whisk together cup muffin pan with canola oil spray. mashed bananas, orange juice concen- In large bowl, combine dry ingredients trate, egg and oil. Stir in bran flakes. Let through spices. Stir well to combine. In sit about 15 minutes to soften cereal. In medium bowl, combine pumpkin, oil, separate bowl, combine flour with baking buttermilk, eggs, and vanilla; mix well. powder, baking soda, cinnamon and Pour liquid mixture into dry ingredients salt. Add to cereal mixture and stir just and stir. Divide among 12 muffin cups. until combined. Gently fold in raisins and Top with chopped walnuts, if using. Bake pecans. Spoon batter evenly into muffin about 20 minutes or until muffins bounce tins. Bake 20 to 25 minutes or until done. back when pressed lightly. Cool 5 minutes in tin. Makes 12 muffins. Per serving (1 muffin): Yield: 12 muffins. Per serving (1 muffin) : 174 calories, 7 g fat (1 g saturated fat), 176 calories, 7 g fat (<1 g saturated fat), 26 g carbohydrate, 4 g protein, 3 g dietary fiber, 27 g carbohydrate, 3 g protein, 3 g dietary fiber, 158 mg sodium. 175 mg sodium.26 27
  16. 16. Multi-Grain Pancakes with strawberry sauce over top. Top with fresh Strawberry Sauce strawberries. Makes 4 servings. Per serving: 364 calories, 6 g Canola oil spray fat (1 g saturated fat), 68 g carbohydrate, 8 g 1 ⁄ cup all-purpose white flour 2 protein, 6 g dietary fiber, 473 mg sodium. 1 ⁄ cup whole wheat pastry flour 4 1 ⁄ cup finely ground corn meal 4 Maple Raisin Granola 1 Tbsp. sugar Canola oil spray 1 tsp. baking powder 3 cups old fashioned rolled oats 1 ⁄ tsp. baking soda 1 ⁄ cup whole wheat flour 4 4 1 ⁄ tsp. salt 1 ⁄ tsp. cinnamon 4 2 1 large egg Pinch of salt 11 ⁄ 2 cups nonfat buttermilk 1 ⁄ cup pure maple syrup 2 1 Tbsp. canola oil 1 ⁄ cup canola oil 3 11 ⁄4 cups all-fruit strawberry preserves 1 tsp. vanilla extract 1 ⁄ cup apple juice 4 1 cup raisins 11 ⁄ 2 cups sliced strawberries Preheat oven to 300 degrees. Lightly coat Coat frying pan or griddle with canola baking sheet with canola oil spray. In oil spray. Whisk together flours and corn- large bowl, combine oats, flour, cinnamon meal. Add sugar, baking powder, baking and salt. In separate bowl, whisk together soda and salt. Set aside. In another bowl, syrup, oil and vanilla extract. Add to oat lightly beat egg. Add buttermilk and mixture, stirring well to coat. Spread mix- canola oil. Combine liquid ingredients ture across baking sheet. Bake 30 minutes. with the dry. Whisk to blend. Batter may Remove tray from oven. Sprinkle granola contain small lumps. Heat frying pan or with raisins. Using large spoon or spatula, griddle over medium-high heat. Work- mix raisins and granola well, breaking up ing in batches and using measuring cup, any lumps. Return to oven and continue pour scant 1 ⁄4 -cup batter onto hot griddle baking an additional 20 minutes. Allow per pancake. When bubbles form on top, granola to cool completely. Store in air- flip pancakes over. Cook until golden on tight container in refrigerator. second side, using more cooking spray Makes 10 servings. Per serving: 259 calories, for additional batches if necessary. (Keep 9 g fat (<1 g saturated fat), 42 g carbohydrate, finished pancakes warm on heatproof 5 g protein, 4 g dietary fiber, 34 mg sodium. platter in oven at 200 degrees). While pancakes are cooking, place strawberry preserves and apple juice in a saucepan on low heat. Add sliced strawberries, stir, and heat for 1 minute. Keep strawberry sauce warm while finishing pancakes. Place finished pancakes on platter. Spoon warm28 29
  17. 17. Veggie Pita Pizzas Breakfast Fruit Wrap 4 whole wheat pita bread rounds 1 tortilla, preferably whole wheat 1 cup prepared pasta sauce (with 2 tsp. “fruit only” strawberry preserves vegetables) 2 Tbsp. reduced fat ricotta cheese 1 ⁄ red bell pepper, finely diced 1 ⁄ – 1 ⁄ cup sliced fresh strawberries 2 3 2 1 small zucchini, finely diced 2 Tbsp. sliced almonds, toasted 1 small yellow summer squash, finely On flat surface, spread preserves on diced tortilla. Top with ricotta cheese. Care- 21 ⁄ 2 –3 oz. jar or can sliced mushrooms, fully top with sliced fruit. Sprinkle with drained sliced almonds. Starting from one end, 1 tsp. dried oregano roll tightly. Wrap in foil for neater eating. 1 tsp. dried basil Makes 1 fruit wrap. Variation: Spread tor- 1 ⁄ cup shredded part-skim mozzarella 2 tilla with apricot preserves and use sliced cheese fresh or canned, well-drained peaches. 8 tsp. grated Parmesan cheese Per serving: 231 calories, 9 g fat (2 g saturated fat), 34 g carbohydrate, 9 g protein, 4 g dietary Crushed red pepper flakes, to taste fiber, 213 mg sodium. (optional) Preheat oven to 400 degrees. On oven rack Bulgur with Apples, Currants and or in toaster oven, toast pita bread for 1 Toasted Pecans minute. Remove and allow to cool. Spread 1 medium unpeeled apple, minced 1 ⁄ cup pasta sauce on each pita round. In 1 ⁄ cup currants 4 3 medium bowl, combine red pepper, zuc- 1 ⁄ tsp. cinnamon 8 chini, yellow squash and mushrooms. 1 cup dried bulgur, cooked according to Spoon evenly onto pita rounds. Sprinkle 1 ⁄4 package directions teaspoon oregano and basil on each round. 1 cup plain or vanilla-flavored soy milk, Divide mozzarella among pitas. Top each heated with 2 teaspoons of Parmesan cheese. If 1 ⁄ cup maple syrup 2 desired, sprinkle with a bit of crushed red pepper flakes. Broil, watching carefully, 2 Tbsp. finely chopped pecans until cheese is melted and bubbly, and pita In small bowl, combine apple, currants is hot. Serve immediately. and cinnamon; set aside. In medium Makes 4 servings. Per serving: 186 calories, 6 g saucepan, prepare bulgur. Spoon bulgur fat (3 g saturated fat), 26 g carbohydrate, evenly into 4 bowls. Pour warm soy milk 10 g protein, 3 g dietary fiber, 755 mg sodium. evenly over bulgur; drizzle with maple syrup. Spoon apple mixture evenly on top; sprinkle with pecans. Serve immediately. Makes 4 servings. Per serving: 322 calories, 4 g fat (<1 g saturated fat), 69 g carbohydrate, 7 g protein, 10 g dietary fiber, 18 mg sodium.30 31
  18. 18. Brown Rice Pudding 4 flour tortillas, preferably whole wheat, room temperature or warmed 4 cups lowfat milk 1 cup brown rice In medium bowl, beat eggs with egg whites. 3 wide strips orange zest Set aside. Heat olive oil in nonstick skillet over medium heat. When oil is hot, add 3 Tbsp. sugar tomato, peppers, squash and onion. Cook 3 Pinch of salt minutes, stirring constantly. Add eggs and 1 tsp. vanilla extract scramble with a fork or spoon. Add salt, Pinch of nutmeg pepper and cayenne, if using. When eggs 1 ⁄ cup dried cranberries are cooked, stir in soy bacon bits. Divide 2 1 ⁄ cup golden raisins 4 eggs evenly onto tortillas. Roll up tightly, 1 ⁄ cup toasted chopped pecans (optional) 4 burrito style, and serve immediately. In heavy medium-size saucepan, bring Makes 4 servings. Per serving: 202 calories, 8 g fat (1 g saturated fat), 26 g carbohydrate, milk, rice, orange zest, sugar and salt to 13 g protein, 4 g dietary fiber, 471 mg sodium. a boil. Reduce heat to low. Cover and gently simmer until rice is tender and Southwest Vegetable Fritatta milk is almost absorbed, stirring occasion- 1 Tbsp. canola or olive oil ally, about 1 -11 ⁄ 2 hours. Add vanilla and 1 ⁄ cup diced red pepper 2 nutmeg and stir to blend over low heat 1 ⁄ cup diced yellow onion until mixture is thick, about 5 -10 min- 4 1 ⁄ – 1 small jalapeño pepper, seeded and utes. Remove zest. Stir in cranberries and 2 raisins. Sprinkle with chopped pecans, if finely minced 1 ⁄ cup canned black beans, drained and desired. Serve warm. 2 Makes 6 servings. Per serving: 258 calories, rinsed 3 g fat (1 g saturated fat), 50 g carbohydrate, 2 large eggs 8 g protein, 3 g dietary fiber, 137 mg sodium. 4 egg whites Salt and pepper, to taste Confetti Breakfast Burritos 1 ⁄ cup grated soy cheese or reduced fat 4 2 large eggs sharp cheddar cheese 4 egg whites 1 ⁄ avocado, thinly sliced 4 2 tsp. olive oil 1 ⁄ cup chunky salsa or pico de gallo 2 1 medium tomato, seeded and chopped 2 Tbsp. chopped cilantro, to garnish 1 ⁄ cup diced green pepper 4 (optional) 1 ⁄ cup diced red pepper 4 In large skillet, heat oil over medium-high 1 ⁄ cup diced yellow squash 4 heat. Add red pepper, onion, jalapeño and 1 ⁄ cup chopped green onion 4 black beans and sauté 5 minutes, being Salt and freshly ground black pepper, to careful not to mash beans. Remove skillet taste from heat and set aside. In bowl, beat eggs Cayenne pepper, to taste (optional) and egg whites. Set aside. Return skil- 4 Tbsp. soy bacon bits (or to taste) let with vegetables to heat. With wooden32 33
  19. 19. spoon, stir vegetables and beans until cook 5 minutes. Remove from heat. Spray evenly distributed. Pour eggs over top and 9 × 9-inch glass baking dish with non- spread with spoon to evenly distribute stick cooking spray. On bottom of dish, across vegetables and beans. Sprinkle evenly arrange half of the cubed bread. with salt and pepper. Cover and cook over Evenly spoon half the vegetable mixture medium heat until eggs are just set, about over the bread. Sprinkle with half the 2 - 3 minutes. Remove pan from heat and basil, oregano and cheese. Repeat process sprinkle with cheese. Cover and allow with remaining ingredients. Beat eggs and cheese to melt for just a minute. Gently egg whites with milk, mustard powder, slide the fritatta onto plate or platter. Top salt and pepper. Pour egg mixture over with avocado slices and salsa. If desired, bread and vegetables. Cover with plastic garnish with fresh cilantro. Makes 4 serv- wrap and refrigerate for several hours or ings. overnight. Preheat oven to 375 degrees. Per serving: 160 calories, 8 g fat (1 g saturated Bake strata 45 minutes or until puffed and fat), 11 g carbohydrate, 12 g protein, 3 g dietary golden in color and cooked through. fiber, 427 mg sodium. Makes 8 servings. Per serving: 109 calories, 4 g fat (1 g saturated fat), 12 g carbohydrate, Italian Breakfast Strata 8 g protein, 2 g dietary fiber, 212 mg sodium. 2 tsp. olive oil 2 cups chopped mushrooms 1 medium yellow onion, chopped 2 medium tomatoes, seeded and chopped Dash of salt Nonstick cooking spray 5 slices crusty whole wheat bread, cubed 1 ⁄ cup fresh basil leaves, shredded or 2 tsp. 4 dried basil 2 Tbsp. fresh oregano leaves or 1 tsp. dried oregano 1 ⁄ cup reduced fat or light cheddar cheese 2 2 large eggs 4 egg whites 11 ⁄ 2 cups lowfat milk 1 ⁄ tsp. dry mustard powder 2 Dash of salt and pepper In nonstick skillet, heat oil over medium- high heat. Add mushrooms. Sauté, stirring frequently, about 7 minutes. Add onion and tomatoes, dash of salt and continue to34 35
  20. 20. About AICR Need More Help? The American Institute for Cancer American Institute for Cancer Research is one of the largest cancer Research charities in the U.S. and focuses exclu- 1759 R Street, NW, P.O. Box 97167 sively on the link between diet and cancer. Washington, DC 20090 -7167 The Institute provides a wide range of 1- 800 - 843 - 8114 or 202- 328 -7744 education programs that help millions of Americans learn to make changes for Request additional brochures lower cancer risk. AICR also supports (single copies free): innovative research in cancer prevention and treatment at universities, hospitals • Simple Steps to Prevent Cancer and research centers across the U.S. The • Moving Toward a Plant-Based Diet Institute has provided more than $65 mil- • Getting Active, Staying Active lion in funding for research in diet, nutri- • A Healthy Weight for Life tion and cancer. Call the toll-free Nutrition Hotline Dial 1- 800 - 843 - 8114 to leave a message for a registered dietitian, who will return your call. Monday - Friday, 9 a.m.- 5 p.m., E.T. AICR’s message about proportion and portion size comes to you in a variety of health aids and publications: • Brochures: New American Plate, One-Pot Meals, Veggies, Comfort Foods: single copies free • NAP Serving-Size Finder: single copy free • Small NAP Poster (8 ½ × 11"): single copy free • Large NAP Poster (17 × 23"): $2 each • NAP Place Mat (11 × 17"): $12 (set of four) These materials make great teaching tools, or healthy reminders for your home. To order, call AICR toll-free at 1- 800 - 843 - 8114. Bulk order discounts are available for health professionals.36 37
  21. 21. How You Can Support Cancer Editorial Review Committee Research and Education through Your Will Ritva Butrum, Ph.D. You can help provide for future cancer Senior Science Advisor research and education through a simple bequest in your will. Consult with your Karen Collins, M.S., R.D. attorney when first writing your will, or to Nutrition Consultant add a simple paragraph to your existing Elaine Feldman, M.D. will. Your bequest to help in the war against Medical College of Georgia cancer can be a cash amount, a gift of the remainder of your estate or a portion of the David Heber, M.D., Ph.D. remainder, after obligations to your family UCLA Center for Human Nutrition and loved ones are met. Jan Kasofsky, Ph.D., R.D. Your attorney can easily help you make Capital Area Human Services District, a bequest to the American Institute for Louisiana Cancer Research (AICR). To do so, your Laurence Kolonel, M.D., Ph.D. attorney will need to know: University of Hawaii AICR’s official name: Melanie Polk, M.M.Sc., R.D., FADA American Institute for Cancer Research AICR Director of Nutrition Education AICR’s mailing address: AICR Executive Staff 1759 R Street, NW, Washington, DC 20009 AICR’s telephone number: 202 - 328 -7744 AICR’s identification: A not-for-profit organization under Section 501(c)(3) of the Internal Revenue Code AICR’s tax-exempt IRS number: 52 -1238026 For further information, contact AICR’s Gift Planning Department at 1-800-843-8114. Prepared by the American Institute for Cancer Research, May 2003. Copyright © 2003 The New American Plate is a registered trademark of the American Institute for Cancer Research.38 39
  22. 22. The New American Plate is aregistered trademark of the AmericanInstitute for Cancer Research E35-BRW