Together We Can -- Newsletter of the Joan Karnell Cancer Center

Spring 2005

Bloodless Peripheral Stem
Cell Transplant
Message From the Administrator
Finding Nutrition Information Online
Cancer Risk Evaluation Program
Favorite Recipes
Honors, Awards & Publications
<< Back to JKCC home page

Favorite Recipes

Yield: 4 servings

This breakfast cereal can be made up in advance and eaten hot or cold.


  • 1 c. rolled oats
  • 1/4 c. wheat germ
  • 2 black mission figs, chopped
  • 2 tbs. dried raisins or cranberries
  • 1/2 tsp. cinnamon
  • 4 oz. Danactiv® or yogurt
  • 2 Tbs. ground flaxseed
  • 4 pitted dates chopped
  • 2 tbs. chopped almonds
  • 1 pinch ground nutmeg

Combine all of the dry ingredients including dried fruit. As a morning time saver, portion up cereal into 4 individual bowls and stack in the refrigerator until the day of use.

For a cold cereal, pour in 1 Danactiv per serving (a probiotic drink by Dannon) and soak for 20 minutes. For a hot cereal, add 2 1/2 cups water and cook on a very low heat for 20 minutes. Right before serving, pour Danactiv or yogurt on the top of cereal.

Is 20 minutes too long to wait? Soak the muesli while you are taking a shower. Or put the ingredients in a travel mug and let the soak time be your travel time.

Diana's Mixed Green Salad


  • 1 cup kale
  • 1 cup romaine lettuce
  • 1 cup dark green leaf lettuce
  • 1 cup mixed organic baby greens
  • 1 cup organic spinach
  • 1 cup fresh broccoli or cauliflower florets
  • 1/2 cup chopped black olives
  • 1 can beans, rinsed (chick peas, kidney beans, or pinto beans)
  • 1 can artichoke hearts in water, quartered
  • 1 cup chopped red, yellow or orange pepper strips
  • 1 cup cherry tomatoes

Wash all veggies very well. Spin greens dry in a salad spinner or pat dry with paper towels.

Salad dressing: Toss salad with balsamic or red wine vinegar and a little extra virgin olive oil or use a traditional recipe, which is 1 part vinegar to 3 parts oil, mixed with a small amount of freshly ground pepper and salt. I use as little as possible to keep the fat content low.

Breakfast, Dinner or Anytime Burrito


  • 6 egg whites
  • 5 tablespoons skim milk
  • Salt and pepper to taste
  • 2 teaspoons olive oil
  • 1 small red onion, diced
  • 1 small green pepper, diced (use 1/2 of pepper if it is very large)
  • 1 small red pepper, diced (use 1/2 of pepper if it is very large)
  • 4 cups fresh spinach, rinsed, chopped, and drained
  • 2 10-12 inch, whole grain tortillas (whole wheat is available at most large grocery stores)
  • 2/3 cup canned black beans, rinsed and drained
  • 3 ounces (about 4 slices) pepper jack soy cheese
  • Salsa for garnish

Rinse black beans well & drain thoroughly. Rinsing away the liquid around canned beans will reduce the amount of gas you may experience from eating beans.

For easiest preparation, chop and dice all vegetables prior to beginning to cook. Whip together egg whites, skim milk and salt & pepper and set this aside. Heat olive oil in non-stick skillet and sauté onions over medium heat for about 1-2 minutes. Add peppers and continue to cook for another 3-4 minutes.

In a separate, small non-stick pan, sauté spinach in a dash of olive oil until leaves just wilt. Spinach should remain bright green.

Carefully drain liquid from spinach and set spinach aside. Heat tortillas in microwave for 5 to 10 seconds, until just warm. Add egg/milk mixture to onions & peppers.

Cook until eggs are desired firmness. Split egg mixture in half and place half on each tortilla shell. Add spinach, black beans, and soy cheese to each shell. Roll and fold both ends. Garnish each burrito with salsa.


appointment icon

Need an appointment? Request one online 24 hours/day, 7 days/week or call 800-789-PENN (7366) to speak to a referral counselor.

Related Links
Find a Cancer Specialist
Request an Appointment Online or call
800-789-PENN (7366)
Pennsylvania Hospital Visitor Information
Give Now to JKCC
JKCC Newsletter


Current Issue


RSS feed Newsletter RSS Feed


About Penn Medicine   Contact Us   Site Map   Privacy Statement   Legal Disclaimer   Terms of Use

Penn Medicine, Philadelphia, PA 800-789-PENN © 2015, The Trustees of the University of Pennsylvania space