Dietitian-approved recipes for fiber cookies, plant-protein lettuce cups and power bowls 3 ways
Dietitian Rachel Beller wants to help supercharge everyday meals and empower home cooks to make simple, craveworthy dishes from savory to sweet.
The "SpiceRack" author joined "Good Morning America" on Thursday during Breast Cancer Awareness month to share tips and recipes that can potentially play a role in helping reduce the risk of cancer, and ultimately support overall wellbeing.
While no single food or diet can prevent or cure cancer, what people eat consistently over time, along with maintaining a healthy weight, can contribute to mitigating risk factors.
3 easy upgrades and recipes for supercharged meals
Get 10 before 10: Why a fiber cookie is a great way to start and end the day
The first of Beller's three strategies sets the tone for a strong, energized day and begins with a flavorful, nutrient-dense dish, like her apple pie-inspired breakfast cookie.
"The goal at breakfast is simple, get 10 grams of fiber before 10 a.m.," which she said will get people to about one-third of the daily goal. "I recommend about 30-35 grams daily."
According to MedlinePlus, an online health resource run by the National Library of Medicine, dietary fiber can help with weight management, as well as aid in digestion. The National Institutes of Health states that dietary fiber can also lower the risk of heart disease by lowering levels of "bad" cholesterol in the blood and "may also play a role in reducing the risk for Type 2 diabetes."
Easy Apple Pie Breakfast Cookies recipe
Two cookies contain 10 grams of fiber and have protein and protective plant compounds. Depending where you buy ingredients, two cookies will cost about $2.28 per serving.
Ingredients
1 cup unsweetened apple sauce
2/3 cup rolled oats (sprouted preferred)
2 tablespoons chia or basil seeds
2 dates (pitted, chopped)
1 teaspoon Morning Boost cinnamon blend or any cinnamon blend
2 tablespoons almond single ingredient protein powder (or other protein powder)
Directions
Preheat the oven to 350 F. Line a sheet pan with parchment paper.
In a mixing bowl, add all the ingredients and mix well with a spoon.
Using clean hands, create four large cookies. Place on the lined sheet pan.
Bake 15-20 minutes, until mostly set.
*Substitute spice blend with 1/2 teaspoon cinnamon, pinch of each: ground ginger, nutmeg, allspice, ground cloves.
Power Up with Double-Duty Proteins
Beller also encourages utilizing plant protein that gives double the benefits of protein and fiber, keeping you satisfied and delivering protective nutrients.
Some examples of plant protein include chickpeas, tempeh, edamame, black beans and lentils.
Nutritionally, these plant proteins contain phytochemicals and anti-inflammatory compounds that may help protect cells, as well as support gut and immune health, she said.
Supercharged Chickpea Lettuce Cups recipe
This quick, flavorful, five-ingredient meal can be ready in minutes and costs about $2.38 per serving.
Ingredients
Cauliflower
Chickpeas (1 can, strained)
Avocado oil
Spice blend of choice
Green leaf, baby gem or iceberg lettuce
Optional toppings: Sauerkraut, guacamole, salsa (choose your favorite or get creative)
Directions
Place cauliflower florets and chickpeas on a sheet pan.
Drizzle with avocado oil, add spice blend, and toss to coat.
Roast at 350 F for about 25 minutes, until golden.
Spoon into lettuce cups and add toppings like guacamole or sauerkraut.
Golden Chocolate Chip Cookies recipe
Beller also shared her recipe for golden chocolate chip cookies, which she said are a wholesome twist on a classic treat that's packed with antioxidants, protein, and healthy fats to leave you feeling satisfied.
Makes 10-12 cookies
Prep time: 10 minutes
Ingredients
1 1/2 cups almond flour
1 1/2 teaspoons baking powder
3/4 teaspoon golden spice blend (1/4 teaspoon each cacao, cinnamon, turmeric)
3 tablespoons walnut or avocado oil
3 tablespoons date or pure maple syrup
2 tablespoons plant milk
1 teaspoon vanilla extract
1/3 cup dark chocolate chips
Directions
Preheat oven to 350 F, and line a sheet pan with parchment paper.
In a mixing bowl, stir together almond flour, baking powder and spice blend.
Add oil, syrup, plant milk and vanilla extract. Stir until a dough forms.
Fold in chocolate chips.
Drop heaping tablespoons of dough onto the baking sheet. Cover with another sheet of parchment and flatten gently by hand. Remove the top sheet.
Bake 15-20 minutes for soft cookies or 20-25 minutes for crunchier cookies.
Cool 5 minutes before serving.
Build Your Own Power Bowls: Breakfast, Lunch and Dinner
Later, on "GMA3," Beller returned to share easy, antioxidant-rich power bowl meals, which research suggests may support cellular protection and hormone balance, she said.
Each bowl is simple, nutrient-packed, and designed to fit within a busy lifestyle.
Breakfast: The Pink Power Bowl
Breakfast is your opportunity to set the tone for the entire day. Starting with fiber is one of the most powerful nutrition habits for hormone balance, metabolism, and long-term weight management.
Bowl ingredients:
- Cashew yogurt base: A creamy source of healthy fats and probiotics that support gut and digestive health.
- Almond protein powder: Adds plant-based protein to keep you full and energized.
- Pink Power Jam: The star of the bowl (berries, date syrup and chia seeds), rich in antioxidants, fiber, and phytonutrients that help support hormone balance and reduce inflammation.
- Note: You can also use the pink power jam with overnight oats or a hot bowl of oatmeal.
Optional power-up toppings:
- Crushed walnuts (omega-3s with anti-inflammatory properties)
- Pumpkin seeds (protein + minerals)
- Ceylon cinnamon (polyphenols + antioxidant support)
Pink Power Jam Recipe (10 grams of fiber per serving)
2½ cups raspberries (fresh or frozen)
1 tablespoon date or maple syrup
1/4 cup chia seeds
Directions
Add raspberries to a saucepan over medium heat. Add syrup.
Cook 5-7 minutes, stirring occasionally, until juicy.
Stir in chia seeds and remove from heat.
Let stand 10-15 minutes to thicken. Store refrigerated for 5 days.
Bowl assembly:
Spoon cashew yogurt into a bowl.
Swirl in almond protein powder until smooth.
Stir in 3-4 Tablespoons Pink Power Jam.
Top with crushed walnuts and sprinkles of Ceylon cinnamon.
Lunch and Dinner: Mix-and-Match Power Bowls
These bowls are all about power in the preparation steps. When you prep each ingredient separately and keep it simple, you make it easier to mix, match and repeat throughout the week.
4 steps to the build your own bowl strategy:
Step 1: Low-starch veggies -- The Base, 2+ cups.
High in volume, low in calories, and rich in phytonutrients that may protect cells.
- Roasted cauliflower (fiber + glucosinolates)
- Roasted mushrooms (beta-glucans that support immune function)
- Cherry tomatoes (vitamin C + lycopene)
- Roasted broccolini (sulforaphane, studied for potential cancer-protective properties)
Step 2: Plant proteins -- Aim for 3/4 cup –1 cup serving.
Provide both protein and fiber plus protective phytonutrients that may help reduce inflammation and support hormone balance.
- Marinated edamame (soy isoflavones that may support hormone balance)
- Quinoa (complete plant protein + magnesium)
Step 3: Healthy fats and dressings -- Lemon juice, tahini paste, everything savory blend.
Healthy fats enhance satiety and aid in nutrient absorption of fat-soluble vitamins.
- Tahini-Lemon Dressing (Sesame seeds are the second-best source of lignans, offering anti-inflammatory and antioxidant properties. Tahini, made from ground sesame seeds, delivers all these benefits in a creamy and versatile form.)
Step 4: Power-Ups -- Next-level upgrades
If you really want to take your bowl to the next level and upgrade its nutritional value, finish with these Power-Ups.
- Kimchi, sauerkraut, or fermented pickled onions (Add flavor and contain live probiotic cultures that may help support gut and immune health)
- Chopped fresh parsley (Rich in apigenin, a polyphenol that may help support cellular protection and healthy hormone balance)
- Chopped fresh mint (Refreshing and rich in antioxidants that may help ease digestion and support a healthy inflammatory response)
GMA Kitchen Picks
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