Cancer and its treatments can suck all the energy right out of you, leaving you wondering how to get your energy back. it’s important to “break” the “fast” (get it?) and fuel up with breakfast to help bolster the energy that sleep has granted you. Breakfast foods often feature grains. When these foods contain all components of a grain, including the germ, endosperm, and bran, they’re considered whole grains.
Compared with refined grains, whole grains provide more nutrients and fiber, so those are the grains you should give preferential treatment to when you can.
Many of these whole-grain recipes also contain some fruits and healthy sources of fats, including some omega-3s from walnuts, wheat germ, and even flax.
Whole-Wheat Blender Batter Waffles or Pancakes
Preparation time: 5 minutes
Cook time: 12–15 minutes
Yield: 4 servings
3/4 cup whole-wheat flour
1-1/2 teaspoons baking powder
1 teaspoon cinnamon
3 tablespoons liquid egg whites (or 1 whole egg)
1 teaspoon honey
1 tablespoon olive oil
1 cup milk
Add all ingredients to a blender, and blend until well combined.
Set aside.
For pancakes:
Spray a griddle with cooking spray, and heat until hot. (Drops of water will quickly and noisily evaporate if dropped on the griddle.) Pour the desired amount onto the griddle. When bubbles start to form on the pancake, flip it with a spatula, and cook the other side until browned. Cook the remaining batter the same way.
For waffles:
Spray a nonstick waffle iron with cooking spray. Then pour approximately one-quarter of the mixture into the waffle iron and cook for approximately 2 to 3 minutes, or until the waffle iron indicates that the waffle is done. Remove and keep warm. Cook the remaining batter the same way.
Per serving: Calories 156 (From Fat 53); Fat 6g (Saturated 2g); Cholesterol 8mg; Sodium 192mg; Carbohydrate 21g (Dietary Fiber 3g); Protein 6g.
Soothing Apple Cinnamon Oatmeal
Preparation time: 5 minutes
Cook time: 15 minutes
Yield: 2 servings
1 cup milk
1/2 cup water
3/4 cup uncooked rolled oats
1/2 cup unsweetened applesauce
2 tablespoons wheat germ
1/2 teaspoon cinnamon
1 teaspoon pure maple syrup
In a medium saucepan over medium-high heat, bring the milk and water to a boil.
Mix in the oats, and then add the applesauce, wheat germ, cinnamon, and maple syrup. Mix well.
Return to a boil. Then reduce the heat and simmer for 8 to 10 minutes or until the oatmeal reaches the desired consistency. For thinner oatmeal, add more water.
Per serving: Calories 243 (From Fat 56); Fat 6g (Saturated 3g); Cholesterol 17mg; Sodium 63mg; Carbohydrate 39g (Dietary Fiber 5g); Protein 10g.
Breakfast Cookies
Preparation time: 10 minutes
Cook time: 15–20 minutes
Yield: 4 servings
3/4 cup whole-wheat flour
1/4 teaspoon salt
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon ground allspice
1 cup uncooked quick-cooking oats
1/3 cup dried cranberries
1/4 cup chopped walnuts
1 large egg white
3 tablespoons unsweetened applesauce
1/2 cup dark brown sugar
1 small banana, peeled and cut into 1-inch pieces
1 teaspoon vanilla extract
Preheat oven to 400 degrees, and line baking sheets with parchment paper.
In a mixing bowl, whisk together the whole-wheat flour, salt, baking soda, cinnamon, and allspice. Mix in the oats, cranberries, and walnuts. Set aside.
In a blender on medium speed, mix the egg white, applesauce, and brown sugar until smooth. Then blend in the banana and vanilla until smooth.
Pour the banana mixture into the bowl with the dry ingredients, mixing with a spatula until well combined. The batter will be fairly stiff.
Drop the batter by spoonfuls onto the baking sheets, spacing each drop about 2 inches apart, for a total of 12 cookies. Flatten them slightly with the back of a wet spoon, wetting the spoon frequently between cookies.
Bake for 10 minutes in a preheated oven.
Turn the pans 180 degrees to enable even baking and bake an additional 5 to 8 minutes or until the cookies are golden brown and almost firm in the center when pressed with a finger.
Per serving: Calories 375 (From Fat 61); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 251mg; Carbohydrate 74g (Dietary Fiber 7g); Protein 9g.