Breakfast Energy Drink
Super greens, kale and spinach, are the leafy base providing vitamins, most notably vitamin C and vitamin A. This recipe calls for blending your favorite fruit, nuts and seeds. As a result, the flavors and colors will vary. Find which fruit works best for you, as each has its own level of sweetness or tartness. Take advantage of seasonal fruits. Using previously frozen or store-bought frozen fruits makes a thicker, colder drink.
This recipe has a core fruit ingredient. Pumpkin. Although its flavor and color are masked by other fruit, pumpkin adds a boost of beta-carotene and fiber. Chia seeds thicken the drink and are loaded with protein, fiber and beneficial omega-3 fatty acids.
Your choice of nuts – such as almonds, pecans and walnuts – and seeds – such as pumpkin and sesame – add protein, fiber and their respective health-promoting phytonutrients. They do give drinks a slightly grittier texture than your typical smoothies, so use a straw if preferred. Milk also contributes protein. If using soymilk or other plant-based milk, then buy calcium-fortified ones. Using sweetened or unsweetened is your choice depending on your calorie needs. Science is revealing the health benefits of spices, so make use of cinnamon and nutmeg for their sweet flavors and nutritional benefits.
- 2 medium kale leaves, stems removed and 1 cup spinach leaves loosely packed
- 1/2 cup fresh or frozen fruit and 1/3 cup plain canned pumpkin*
- 3 Tbsp. seeds or nuts
- 1 Tbsp. chia seeds
- 1/2 tsp. cinnamon and 1/4 tsp. nutmeg
- 1¼ cups soy or dairy milk
- 1/2 cup water and 6-8 ice cubes (1 cup)
- Combine all ingredients in blender or food processer and blend on high until smooth. Let sit for 1 minute to thicken before serving.
- Makes 2 (aprox. 1½ cup) servings.
Per serving: 231 calories, 12 g total fat (1 g saturated fat), 24 g carbohydrate, 13 g protein, 8 g dietary fiber, 111 mg sodium.
No-Knead Rustic Bread with Fruit and Nuts
Bring the comfort of homemade bread to your kitchen without the hours of kneading. This easy rustic bread is filled with whole grain goodness, naturally sweet dried fruits and a flavorful assortment of nuts. The creative combinations are endless and all contain fiber and phytonutrients, important in a cancer-protective diet.
- 2¼ cups white whole-wheat flour or whole-wheat flour and 2 cups all-purpose flour
- 1 cup dried fruit (dried cranberries, raisins, currants, cherries, chopped apricots, chopped dates), plus 1 cup coarsely chopped nuts (walnuts, pecans, almonds, pistachios)
- 1 Tbsp. cinnamon, 2 tsp salt and ¼ cup honey
- ½ tsp instant/rapid rise yeast (not active), 1¾ – 2 cups water, plus ¼ cup water if needed.
In large mixing bowl, stir all ingredients together until sticky dough forms, about 30 seconds. If dough is not sticky to touch, add water in 1-tablespoon increments. Dough should be somewhat tacky when touched and loose, known as being shaggy.
Cover bowl with plastic wrap and let dough sit at room temperature (about 70 degrees F) in draft free spot anywhere from 8 to 24 hours. After first rise, dough surface will be dotted with bubbles and dough will have doubled in size.
Line baking pan with parchment paper or grease pan with oil. Using your hands, gently fold in sides toward center, like closing box top flaps. Shape dough into a round loaf, similar to a French boule. Dough should feel tight and not completely spring back when poked. Lift dough from bowl in one piece and place seam side down on baking pan. Cover dough with a dishtowel and let sit 2 hours. After second rise, dough will be puffy.
Preheat oven to 350° F. Place top baking rack in middle of oven and bottom rack on lowest level. In casserole dish add 1 cup hot water and place on bottom rack for steam while baking.
Bake bread 55-70 minutes. Insert cooking thermometer in thickest part of loaf. Bread is done when thermometer reads 205° F. If not using thermometer, tap bread with finger. If bread sounds hollow, it is done. Place bread on cooling rack. Let cool for easier slicing.
To store, wrap cooled bread in plastic or place in plastic bag for a few days. Bread may be sliced and frozen for quick toasting later or made into French toast.
Makes 1 (9-inch x 3-inch) boule, 22 servings.
Per serving: 149 calories, 4 g total fat (<1 g saturated fat), 27 g carbohydrate, 4 g protein, 2.5 g dietary fiber, 214 mg sodium.
Kale Frittata with Tomato and Basil
Kale, which has been cultivated for over two millennia, was the most widely eaten green vegetable in Europe until the middle Ages. It was particularly prominent in cold climates due to its hardiness. In Scotland kail was so plentiful it was even a generic term for dinner. For this recipe baby kale works well, but you can just as easily use the regular variety if it is chopped into small bite-size pieces and cooked properly.
After the kale and onion are softened it is important to turn the heat down to medium to medium-low to ensure that the eggs cook slowly to maintain a moist quality. Some chefs stir all the Parmesan cheese into the egg mixture, but this recipe calls for some to be sprinkled on top allowing for it to brown lightly under the broiler to further accentuate its great taste. This easy to make frittata is finished in the oven, so you will need an ovenproof skillet.
- 1 Tbsp. olive oil
- 1 cup chopped kale
- 1/2 cup finely chopped onion
- 9 large eggs
- 1/3 cup grated Parmesan or Romano cheese, divided
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup halved cherry tomatoes
- 2 Tbsp. chopped fresh basil or 1/2 tsp. dried basil, or to taste
In a 9-inch or 10-inch iron, nonstick or regular, ovenproof skillet, heat oil over medium high heat. (If using a regular or cast iron skillet, make sure sides are coated with oil). Sauté kale and onion until wilted, about 3 minutes.
In large bowl, whisk together eggs, half of cheese, salt and pepper.
Stir kale and onion into egg mixture and then return egg mixture to skillet. Sprinkle in tomatoes, basil and remaining cheese. Turn heat down to medium to medium-low and cook uncovered for 10-12 minutes or until frittata is just about set. While cooking, pre-heat broiler.
Remove skillet from burner and place under oven broiler until frittata top turns light golden brown, about 1 minute. Remove from broiler and let frittata rest a minute before cutting into wedges. Serve hot, cold or at room temperature.
Makes 6 servings.
Per serving: 168 calories, 11 g total fat (4 g saturated fat), 4 g carbohydrate, 12 g protein, < 1g dietary fiber, 289 mg sodium