Mother's Day Comfort Foods Menu
Mother’s Day marks an occasion where we celebrate our moms, grandmothers, aunts, and other strong, female role models that have helped to shape our lives. For this special occasion, PCRM would like to share with you a menu filled with comfort foods in honor of the loved ones who have always provided us with comfort when we most needed it. We have a variety of high-fiber, low-fat recipes that can be added to any of your meals. The key is to incorporate fresh seasonal fruits and vegetables into your recipes and to keep your recipes simple. Tips like using vegetable broth in place of oil or creamed cashews in place of dairy products in soups make for tasty, yet healthy versions of traditional favorites. For more tips like this, click here.
Enjoy this classic dish without the added cholesterol and high fat content. Kids will ask for seconds! Serve it alongside your favorite cruciferous vegetable – either a lightly steamed broccoli or oven-roasted cauliflower with garlic.
This recipe has been provided by Katherine Lawrence who has been a Cancer Project instructor since 2006, following a serious medical prognosis that prompted her to change her diet. Through studying nutrition and the effects of food on the body, she was able to heal herself within months and has been helping family and friends achieve greater health ever since. Growing up in Louisiana, Katherine gained her passion for cooking while preparing classic Southern recipes in her family’s kitchen. She has since adapted these recipes to her healthy lifestyle and was trained at the Kushi Institute of Macrobiotics and the Natural Epicurean Cooking School. Katherine recently earned a certificate in plant-based nutrition from Cornell University in New York.
Katherine’s passion for healthy food is inspiring and she has made helping others heal her mission in life. Find out more about Katherine’s story on her website PlantBasedHealth.com.
Makes 6-8 servings
4 cup uncooked macaroni pasta
2 cup soymilk
1 cup low-sodium vegetable broth
3/4 cup nutritional yeast flakes
3/4 teaspoon salt
1/2 teaspoon dried mustard
1/2 teaspoon black pepper
1/4 teaspoon paprika
1/8 teaspoon garlic powder
1/16 teaspoon turmeric
1/4 cup all-purpose flour
Cook macaroni in a large saucepan according to package directions. Drain pasta and set aside.
In a small saucepan, combine all remaining ingredients, except flour. Bring to a simmer over medium-high heat. Once the sauce is hot and bubbling, add the flour and whisk until all lumps have dissolved.
Pour hot sauce over pasta and serve.
Per serving (1/8 of recipe): calories: 381; fat: 3.45 g; saturated fat: .6 g; calories from fat: 5.8%; cholesterol: 0 mg; protein: 19.8 g; carbohydrate: 68.6 g; sugar: 3 g; fiber: 7.3 g; sodium: 279 mg; calcium: 99 mg; iron: 3.75 mg; vitamin C: 0 mg; beta-carotene: 51 mcg; vitamin E: .9 mg
Recipe from Food for Life instructor Katherine Lawrence of PlantBasedHealth.com.
Sweet potatoes contain beta-carotene, a powerful antioxidant that supports the immune system. The waffles are a different spin on a breakfast or brunch favorite. Adding sweet potatoes to fun breakfast foods like waffles is a great way to incorporate vegetables into your family’s everyday meals.
Makes 4 waffles
2 cups rolled oats
2 1/2 cups water
1 cup cooked sweet potato or yam (about 2 medium sweet potatoes)
1 ripe banana
2 tablespoons maple syrup or other liquid sweetener (agave, brown rice syrup, etc.)
1/2 teaspoon sodium-free baking powder
1/4 teaspoon cinnamon
1/4 teaspoon salt
1 teaspoon vanilla extract
vegetable oil spray
Place oats, water, sweet potato or yam, banana, syrup, baking powder, cinnamon, salt, and vanilla into blender and blend until completely smooth. Preheat a waffle iron and spray it with vegetable oil spray. Spread with a layer of batter, then cook for 8 to 10 minutes without lifting the lid. The cooking time may vary slightly with different waffle irons.
Note: The batter should be pourable. If it becomes too thick as it stands, add a bit more water to achieve the desired consistency.
Per waffle: calories: 270; fat: 2.8 g; saturated fat: 0.5 g; calories from fat: 9.3%; cholesterol: 0 mg; protein: 8.1 g; carbohydrate: 54.4 g; sugar: 15.7 g; fiber: 6.9 g; sodium: 177 mg; calcium: 85 mg; iron: 2.5 mg; vitamin C: 15.1 mg; beta-carotene: 7345 mcg; vitamin E: 0.4 mg
Recipe from Jennifer Raymond, M.S., R.D., found in Turn Off the Fat Genes by Neal Barnard, M.D.
This dish is simple and tasty! Collards are a great source of highly absorbable calcium, as are other members of cruciferous vegetable family (broccoli, brussels sprouts, cauliflower, kale, and rutabaga). They are especially helpful in eliminating excess estrogen from a woman’s body, which helps lower breast cancer risk. Enjoy this lovely side dish over grains like brown rice or simply on the side of a cold soup.
Makes 6 servings
1/4 cup slivered almonds
1 large bunch collard greens (about 1 pound), rinsed
1 tablespoon rice vinegar
1 small garlic clove, minced or pressed
Toast the almonds in a small dry skillet over medium heat for 1 to 2 minutes, until golden. Remove from the skillet and set aside.
To remove the stems from the collard greens, work with one leaf at a time. Hold the stem end in one hand and strip the leaf away from the stem with the other hand.
Layer 5 collard leaves on a cutting board, roll them into a tight cylinder (like a cigar), and slice them crosswise into thin strips. Repeat until all of the leaves are sliced.
Pour 2 inches of water into a large saucepan and bring to a boil over high heat. Add the collard greens, cover, and steam for 4 minutes. Drain and transfer to a bowl.
Whisk together the vinegar and garlic in a small bowl until blended. Pour the vinegar mixture over the collard greens just before serving and garnish with the toasted almonds. Serve hot.
Per serving (1/6 recipe): calories: 44; fat: 2.5 g; saturated fat: 0.2 g; calories from fat: 51.7%; cholesterol: 0 mg; protein: 2.4 g; carbohydrate: 4.3 g; sugar: 1.2 g; fiber: 2.4 g; sodium: 11 mg; calcium: 103 mg; iron: 1 mg; vitamin C: 11.9 mg; beta-carotene: 3124 mcg; vitamin E: 1.7 mg
Recipe from The Cancer Survivor’s Guide by Neal Barnard, M.D., and Jennifer Reilly, R.D.
Cornbread is a delicious accompaniment to any meal. Feel free to add bits of frozen corn into the batter for added texture and flavor. Dried cranberries also make a great addition – get creative! The oat bran in this recipe provides soluble fiber which has special cholesterol-lowering properties.
Makes 18 muffins
2 cups cornmeal
2 cups oat bran
4 teaspoons baking powder
2 cups unsweetened apple juice
Preheat oven to 350 F.
Sift cornmeal, oat bran, and baking powder together. Add apple juice and stir until just mixed.
Spoon the batter into 18 nonstick muffin cups and bake for 30 minutes, or until lightly browned.
Per muffin: calories: 95; fat: 1 g; saturated fat: 0.2 g; calories from fat: 9.3%; cholesterol: 0 mg; protein: 3.1 g; carbohydrate: 22.3 g; sugar: 3 g; fiber: 2.2 g; sodium: 110 mg; calcium: 69 mg; iron: 1.4 mg; vitamin C: 0.3 mg; beta-carotene: 15 mcg; vitamin E: 0.1 mg
Recipe from Mary McDougall of the McDougall Program: DrMcdougall.com
This cake is so easy to make, don’t wait for a special occasion to enjoy it! The raspberries provide a sweet, but tart flavor to this classic dessert.
Makes 2 servings
1/2 cup all-purpose flour or whole-wheat flour
1/8 teaspoon kosher or sea salt
1/2 teaspoon baking powder
1/8 teaspoon baking soda
3 tablespoons agave or other liquid sweetener (maple syrup, brown rice syrup, etc.)
3/4 teaspoon apple cider vinegar
1/2 teaspoon vanilla extract
5 tablespoons soymilk or other nondairy milk
1/2 cup plus 3 tablespoons fresh raspberries
1 teaspoon slivered almonds, for garnish
Preheat oven to 350 F.
In a medium bowl, whisk together flour, salt, baking powder, and baking soda. In a separate small bowl, whisk together agave nectar, vinegar, vanilla, and soymilk. Add wet ingredients to dry ingredients and stir to combine.
Pour batter into a 4” mini-cake pan or springform pan. Bake for 30 minutes, or until a toothpick inserted in the center comes out clean. Cool on a rack for about 10 minutes, and then remove from pan.
Place ½ cup raspberries in a small sauce pan and cook over medium-low heat. As they soften, press them with a spoon to break them up and release their juices. Once raspberries are completely soft and there is liquid on the bottom of the pan, transfer them to a blender and purée. Press the purée through a fine mesh strainer to remove seeds.
Pour the sauce over the top of the cake and garnish with remaining 3 tablespoons raspberries and almonds. Serve immediately.
Per serving (1/2 recipe): calories: 319; fat: 1.8 g; saturated fat: 0.2 g; calories from fat: 4.7%; cholesterol: 0 mg; protein: 5.3 g; carbohydrate: 63.1 g; sugar: 26.3 g; fiber: 4.3 g
Recipe from The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb