Snack

These are some of my favorite muffins. The quinoa flour and cornmeal give them a beautiful golden color and a nice texture, a perfect combination with the juicy blueberries.

Chock full of whole grains, flaxseeds, and dried fruit, these delicious muffins are a tasty way to add fiber to your diet. Soaking the raisins and bran in the liquid ingredients helps keep the muffins moist.

Cranberry and orange is a classic, tangy flavor combination. Stock up and freeze fresh cranberries when in season for baking throughout the year. For a sweet and chewy alternative, try fruit-sweetened dried cranberries, which are similar to raisins.

I first made this delicious, super-crunchy granola while consulting for Edge of the Woods, a great natural foods market, bakery, and vegetarian café in New Haven, Connecticut. At the time, I was developing lots of agave nectar desserts and goodies for diabetics and clients concerned with sugar when it occurred to me that there were no good-tasting, sugar-free granolas available. Hence the birth of Orange Pecan Granola, a staple in our household! Great on its own as a snack, or sprinkle it over yogurt, fresh fruit, or even frozen yogurt for dessert.

These muffins are another way to add fiber and nutrient-rich veggies to your day. Pack a little more nutritional punch into this recipe by using organic canned pumpkin.

A little saying around my kitchen is “If it’s white, it’s just not right.” Many white products, espcially white sugar and white flour, have been processed to the point where they’ve been stripped of both color and nutrients. Nutritionists say these foods contain empty calories, meaning calories without meaningful amounts of vitamins, minerals, and other micronutrients. Empty calories aren’t a good idea for anyone, and they’re a definite no-no for people already dealing with diminished appetites. These muffins aren’t the monsters so often seen in bakeries—they’re smaller and healthier, but no less flavorful. The basic recipe, which is delicious on its own, is built on a foundation of spelt flour, agave nectar, and almonds, which are packed with nutrients. I’ve also provided a couple of variations below, for chocolate orange muffins and ginger lemon muffins; all three versions have one thing in common: They’re little bites of powerful joy!

This is an absolute go-to dish for people taking pain medication. Why? Because many pain meds, especially opiates, can stop up the works, if you get my meaning. This isn’t your typical fiber-laden, tasteless concoction. (Can you say bran muffin?) In addition to prunes, the traditional remedy, this compote also includes dried apricots and cherries, and we’ve also brought ginger and cardomom to the party. The result is a delicious compote that smells incredible while it’s cooking and goes great over oatmeal or on toast. For those days when you need a kick start, this blend will nudge you in the right direction. Believe me, it works. Before cooking the compote, it’s best to soak the fruit for a few hours, or preferably overnight, so plan ahead. This is great served warm or at room temperature.

Move over, Hoover. The finest vacuum we know, capable of getting a whole load of nasty stuff out of your system in a jiffy, is none other than pineapple. It contains a host of enzymes, including bromelain, which helps dissolve the mucus buildup that’s so common with lung issues. It even aids in flushing fat from the body. (Liposuction in a glass. Who knew?) As for the taste, it pops like fireworks—or like the grand finale in this smoothie, due to the addition of ginger and mint. This great, refreshing smoothie is good for anyone, with just one caveat: If you have a sensitive mouth or throat issues, omit the ginger to avoid irritation. If you have a sensitive stomach, cut the amount of pineapple to two cups and add an additional banana.

Both papaya and pineapple have a lot of enzymes that aid digestion. If you’re having digestive difficulty, drinking some of this smoothie before a meal will help lessen bloating and indigestion.

Coconut and mango in one drink? Yum! Coconut is one of those foods that tastes so amazing, you can’t possibly believe it’s also good for you. It’s kind of like waking up to find out that chocolate is guaranteed to grow back your hair and help you run a seven-minute mile. Coconut milk and coconut oil, which is a variation in this recipe, both contain lauric acid. Guess what else contains lauric acid? Mother’s milk. And like that most elemental of foods, the lauric acid in coconut milk and oil has antiviral and antibacterial properties. And as for fat, although coconut contains saturated fat, it’s assimilated better by the body because it’s vegetable based, not animal based (like butter). But forget all the science for a moment. You want to do the happy dance? Drink this.

When I was a kid, nothing could compare to hearing the jingling bells of the ice cream man; it meant I got a Creamsicle. Looking for that taste again and to create something kids would adore, I came up with this recipe. One note: If you have a sensitive mouth or throat issues, omit the ginger to avoid irritation.

There’s this old restaurant called Field’s near where I used to live in Baltimore. Every town has a place like this—or at least used to—with a soda counter, red plastic stools, and sweet-and-sour elderly waitresses in pink candy striper outfits. Going to Field’s was like making a pilgrimage, except instead of seeking wisdom we desired to attain the perfect milkshake. I think this smoothie gives Field’s a run for its money—without creating the world’s largest sugar spike. A little almond butter is the secret ingredient, creating a creamy goodness that will make you want to twirl around in your seat.

My freezer ended up with warning notes all over it after I made this granita. I put the liquid into a shallow pan in the freezer, and only a few minutes later I completely forgot it was in there. I opened the slide-out freezer drawer and was hit with a tidal wave of red. It wasn’t quite like the elevator door opening in The Shining, but it was pretty bad. I figured, “Okay, fool me once, shame on you.” I swabbed out the whole freezer, put the food back in, made another batch, put that in the freezer, and left the kitchen. A few minutes later my husband, Gregg, wandered into the kitchen. Pause. “Beccaaa!! “ Okay, fool me twice, shame on me. Once I cleaned off Gregg and the freezer (in that order), I made a third batch, and up went the warning notes. Success!

When treatment side effects dry out the body—and believe me, that’s a fairly common occurrence—granitas come to the rescue. Granitas are similar to Italian ices in consistency, which makes them great for people with mouth sores, and melons are full of water, so they’re great for rehydration. In fact, melons in any form are a wonderful source of fluids and nutrients. Eaten on an empty stomach (and that’s the best way to consume them, as they can cause an awful lot of tummy rumbling when combined with other food), melons require little stomach action and go right into the small intestine, allowing quick absorption of their nutrients. And here’s a fun fact: Cantaloupes are named after the Italian town Cantalupo, which means “howl of the wolf.” No telling if there’s a run on cantaloupes there whenever the moon is full …

These wraps are a quick, healthy pick-me-up. When people ask me “Why curried hummus?” I always answer “Why not?” Curry is one of my favorite spices to use, and doubly so if I’m working with folks dealing with cancer. Turmeric and its subcomponent, curcumin, are common curry ingredients that have tumor-inhibiting and appetite-stimulating properties. Here I’m using hummus to transport the curry because it’s a great canvas that blends well with spices and veggies. The pinwheel turns this into a simple finger food, easy to prep, grab, and go. And if you’re wondering why I added mango, just take a bite. And another. And another …

One of my favorite ways of getting people to enjoy eating veggies is to wrap them in rice paper rolls. If you’ve ever supped on Vietnamese spring rolls, you’re probably familiar with these delightful translucent silky casings that hug veggies tight as a drum. They can be found in any Asian market or the Asian section of most grocery stores. The trick to working with rice paper is all in the water. In the package they look delicate, like round sheets of frosted glass, but slip them into warm water for about twenty seconds and they become soft and pliable. Put them back on the counter, add the ingredients, and wrap them just as you would a small burrito. It may take two or three tries, but I promise you’ll get the knack (I’ve even taught the technique to kids). The result will be veggie heaven, as the rolls are easy to swallow and digest.

In Celtic folklore, the walnut tree—and the nuts that fall from it—are associated with an unrelenting passion for all of life’s challenges. Maybe that’s why I’m so crazy for this treat. Or maybe it’s just because I love crunchy maple treats. Someone laughingly said that these delicious nuts are like peanut brittle without the chewy toffee grout. All I know for sure is that this is a delight for those who gravitate toward crispy snacks. Plus, walnuts have so many nutritional benefits. In addition to being high in omega-3s, they’re heart-healthy and may even help slow memory loss. So don’t be shy about eating these straight up, or sprinkle them on cereal, salad, or anything you like for extra flavor and crunch.

I used black beans in this recipe because I love their taste and nutritional profile—lots of antioxidants. Because the beans are pureed, you don’t get too much bang for your buck.

The creamy white beans provide a nutritious canvas that blends well with the purplish black kalamatas. The beans are high in protein, which keeps the body in fighting shape during treatment.

The creaminess of navy beans makes a great base for spreads and dips, which I’ve supercharged by adding sun-dried tomatoes. Use it as a sandwich spread, or a dollop on veggies.