Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

November 1, 2016

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As little as one-half teaspoon of ordinary cinnamon each day can reduce blood sugar levels by 18 to 29 percent. Start now by adding a bit to your breakfast!


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This is the ultimate fast food. Enjoy this quick and easy breakfast with your favorite fresh fruit!

Makes 4 servings


1 cup whole oats or whole grain cereal flakes
1 cup puffed amaranth 
1/4 cup wheat germ
3 tablespoons ground flax
4 tablespoons chia seeds
1 teaspoon ground cinnamon
1 cup dried apples without sulfur dioxide, chopped
1 tablespoon sliced almonds (optional)
Handful of raisins (optional)
Plant-based milk (optional)


Mix all dry ingredients together. Add 1/2 cup dry mixture, per each serving you plan to use in the morning, to a bowl and add just enough water to cover. Cover bowl with plastic wrap or lid and soak overnight.

Just before serving, top with plant-based milk of your choice, if desired. Complete with fresh fruit such as bananas, mangos, figs, or other seasonal fruit.

Leftover dry mixture can be stored in a jar or other container with lid.

Source: Gloria Huerta, Food for Life instructor, Los Angeles

Per serving (dry mixture only, 1/4 of recipe): Calories: 412; Fat: 11 g; Saturated Fat: 2 g; Calories from Fat: 22%; Cholesterol: 0 mg; Protein: 14 g; Carbohydrates: 69 g; Sugar: 14 g; Fiber: 13 g; Sodium: 26 mg; Calcium: 176 mg; Iron: 7 mg; Vitamin C: 3 mg; Beta-Carotene: 8 mcg; Vitamin E: 2 mg; Potassium: 565 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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