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oatmeal with raisins




Breakfast Recipes

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
1/2 cup raisins
1/2 teaspoon cinnamon
1/4 teaspoon salt
fortified vanilla soy- or rice milk (optional)

Combine all ingredients, except nondairy milk, 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 1/2 cup chopped dried apricots. Cook as directed.
  • For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 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 1-cup serving:

Calories: 210
Fat: 2.6 g
Saturated Fat: 0.5 g
Calories from Fat: 11.3%
Cholesterol: 0 mg
Protein: 7 g
Carbohydrates: 41.7 g
Sugar: 11.1 g
Fiber: 4.8 g
Sodium: 155 mg
Calcium: 38 mg
Iron: 2.2 mg
Vitamin C: 0.5 mg
Beta Carotene: 0 mcg
Vitamin E: 0.3 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

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.

1 1/3 cups whole-wheat flour
2/3 cup old-fashioned rolled oats
2 teaspoons baking powder
1/2 teaspoon baking soda
1 cup fortified soy- or rice milk
1/4 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 nondairy 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/spray skillet between batches to prevent sticking.

Per small pancake (without oil):

Calories: 62
Fat: 0.7 g
Saturated Fat: 0.1 g
Calories from Fat: 9.5%
Cholesterol: 0 mg
Protein: 2.5 g
Carbohydrates: 12.4 g
Sugar: 2.1 g
Fiber: 1.8 g
Sodium: 110 mg
Calcium: 59 mg
Iron: 0.8 mg
Vitamin C: 4.7 mg
Beta Carotene: 3 mcg
Vitamin E: 0.3 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

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.

1/4 cup water
salt or tamari
Tabasco sauce
1 teaspoon olive oil
1 onion, diced
2 bell peppers (red, orange, yellow, or green), seeded and diced
1 tablespoon ground cumin
1/2 teaspoon crushed garlic
1 black pepper
3 cups drained canned or cooked black beans
10 button mushrooms, sliced
2 ripe tomatoes, chopped
1/2 cup salsa
3 cups cooked brown rice
12 whole-grain tortillas

Heat water and oil in a large saucepan or wok. When hot, add onion and sauté until limp. Add bell peppers, cumin, garlic, and black 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: 224
Fat: 2.5 g
Saturated Fat: 0.5 g
Calories from Fat: 10.1%
Cholesterol: 0 mg
Protein: 9.4 g
Carbohydrates: 43.4 g
Sugar: 4 g
Fiber: 9.3 g
Sodium: 409 mg
Calcium: 40 mg
Iron: 2.9 mg
Vitamin C: 37.8 mg
Beta Carotene: 506 mcg
Vitamin E: 0.9 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

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. Serve this dish plain or with vanilla soy- or rice milk or a dollop of soy yogurt, if desired.

1 cup dry brown rice
2 cups water
1/4 teaspoon salt (optional)
1 ripe banana, sliced
1 cup chopped fresh fruit or berries
1/4 cup chopped walnuts
1/4 cup raw sunflower or pumpkin seeds
1 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.

Per 1/2-cup serving:

Calories: 319
Fat: 10.8 g
Saturated Fat: 1.2 g
Calories from Fat: 30.4%
Cholesterol: 0 mg
Protein: 7.8 g
Carbohydrates: 50.7 g
Sugar: 9 g
Fiber: 8.1 g
Sodium: 9 mg
Calcium: 42 mg
Iron: 1.6 mg
Vitamin C: 13.2 mg
Beta Carotene: 27 mcg
Vitamin E: 3.4 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Blueberry Barley Breakfast

Makes 2 1-cup servings

This is a delicious way to enjoy leftover Brown Rice and Barley.

1 cup Brown Rice and Barley, hot or cold
1 cup fresh or frozen blueberries
1 cup fortified vanilla soy- or rice milk
3 tablespoons maple syrup

Heat Brown Rice and Barley, if desired, then add blueberries, nondairy milk, and maple syrup. Stir to mix.

Per 1-cup serving:

Calories: 328
Fat: 3 g
Saturated Fat: 0.5 g
Calories from Fat: 8.2%
Cholesterol: 0 mg
Protein: 8.4 g
Carbohydrates: 69.8 g
Sugar: 30.3 g
Fiber: 8 g
Sodium: 275 mg

Calcium: 187 mg
Iron: 2.6 mg
Vitamin C: 7.4 mg
Beta Carotene: 27 mcg
Vitamin E: 2.1 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Fruited Breakfast Quinoa

Makes about 6 1/2-cup servings

Quinoa is a highly nutritious grain that was a staple in the diet of the ancient Incas. It has a delicious flavor and a light, fluffy texture.

1/2 cup dry quinoa, well-rinsed
1 1/2 cups vanilla rice milk
2 tablespoons raisins
1 cup chopped fresh or canned apricots
1/4 teaspoon vanilla extract

Combine quinoa and rice milk in a medium saucepan. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender. Stir in raisins, apricots, and vanilla, then transfer about 1 1/2 cups to a blender and purée. Return puréed mixture to the pan and stir to mix. Serve warm or chilled.

Per 1/2-cup serving:

Calories: 106
Fat: 1.4 g
Saturated Fat: 0.1 g
Calories from Fat: 12.3%
Cholesterol: 0 mg
Protein: 2.4 g
Carbohydrates: 21.4 g
Sugar: 8.3 g
Fiber: 1.5 g
Sodium: 26 mg
Calcium: 90 mg
Iron: 1.5 mg
Vitamin C: 3.1 mg
Beta Carotene: 302 mcg
Vitamin E: 0.9 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Zucchini Scramble

Makes 4 1-cup servings

This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas, or toasted French bread.

1/2 cup water
1 onion, chopped
2 garlic cloves, minced
2 medium zucchini, finely diced (about 2 cups)
1/2 pound firm tofu, diced
1 teaspoon chili powder
1 - 2 tablespoon reduced-sodium soy sauce
1/2 cup salsa (optional)
1 English muffins, warm tortillas, or toasted French bread for serving

Heat 1/2 cup of water in a large nonstick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.

Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.

Stir in soy sauce. Top with salsa, if using. Serve with English muffins, warm tortillas, or toasted French bread.

Per 1-cup serving:

Calories: 70
Fat: 2.6 g
Saturated Fat: 0.5 g
Calories from Fat: 33.1%
Cholesterol: 0 mg
Protein: 5.9 g
Carbohydrates: 7.8 g
Sugar: 2.9 g
Fiber: 2.3 g
Sodium: 150 mg
Calcium: 136 mg
Iron: 1.5 mg
Vitamin C: 6.1 mg
Beta Carotene: 496 mcg
Vitamin E: 0.3 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.



 

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