Caramelized Pear and Pecan French Toast

ORAC Value: 4,600

Makes 1 serving

Toping

• 1/4 teaspoon pure vanilla extract
• 1/3 cup peeled and chopped pear
• 1 tablespoon chopped pecans
• 1/8 teaspoon ground cinnamon
• 1 teaspoon honey, divided

French Toast

• 1 omega-3-enriched egg
• 1 tablespoon fat-free milk
• 1/8 teaspoon ground cinnamon
• 1 slice 100% whole wheat bread

Directions

1. Place a nonstick skillet over medium heat and coat with canola oil cooking spray.
2. Combine the vanilla, pear, pecans, 1/8 teaspoon cinnamon, and 1/2 teaspoon of the honey in a small bowl and stir to coat. Add the mixture to the skillet and cook, stirring, 3 to 5 minutes, or until lightly browned. Remove from the skillet and set aside. Coat the skillet once more with cooking spray and return to the heat.
3. Beat the egg, milk, and 1/8 teaspoon cinnamon in a shallow bowl. With a fork, dip the bread into the egg mixture. Flip to coat both sides.
4. Place the bread in the skillet and cook, 1 minute per side, or until the bread is lightly browned and the egg is cooked.
5. Top with the reserved topping and serve drizzled with the remaining 1/2 teaspoon honey.

Green Tea Walnut Loaf

ORAC Value: 2,100

Makes 8 servings.
Extra servings can be frozen.

• 1-1/4 cups whole grain pastry flour
• 1/2 cup turbinado sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cloves
• 1 teaspoon ground cinnamon
• 2 egg whites
• 1/2 cup fat-free plain yogurt
• 1/4 cup steeped green tea, cooled to room temperature
• 1/4 cup safflower or canola oil
• 1 teaspoon pure vanilla extract
• 3/4 cup chopped walnuts

Directions

1. Preheat the oven to 350°F. Coat an 8" x 4" loaf pan with canola oil cooking spray.
2. Combine the flour, sugar, baking powder, baking soda, salt, cloves, and cinnamon in a large bowl.
3. Whisk the egg whites, yogurt, green tea, oil, and vanilla extract in a small bowl until just combined.
4. Make a well in the center of the flour mixture and add the egg white mixture. Mix until well combined, and then evenly fold in the walnuts.
5. Pour the batter into the prepared loaf pan. Bake 40 to 45 minutes on the middle rack in the oven, or until a knife inserted in the center comes out clean.
6. Serve with 1 teaspoon nut butter.

Plum and Pecan Spinach Salad with
Pomegranate Dressing

ORAC Value: 11,000

Makes 1 serving.

• 1 tablespoon 100% pomegranate juice
• 1 teaspoon grapeseed oil
• 1 teaspoon balsamic vinegar
• 1 teaspoon finely chopped fresh mint
• 2 cups baby spinach
• 1 ripe medium plum, cut into 1" pieces
• 2 tablespoons (1 ounce) reduced-fat feta cheese
• 2 tablespoons chopped pecans
• 1 tablespoon raisins
• 1 tablespoon finely chopped red onion

Directions

1. Combine the pomegranate juice, oil, vinegar, and mint in a small bowl. Set aside.
2. Place the spinach, plum, cheese, pecans, raisins, and onion in a medium bowl; toss with the reserved dressing.

Salmon with Raspberry-Balsamic Glaze

ORAC Value: 4,700

Makes 1 servings.

• 6 fresh raspberries
• 2 tablespoons balsamic vinegar
• 1 teaspoon freshly squeezed orange juice
• 1/4 teaspoon orange peel
• 1/2 teaspoon honey
• Splash of red wine (about 1 teaspoon)
• 4 ounces skinless salmon fillet, preferably wild (about 3/4" thick)

Directions

1. Mash the raspberries and vinegar with a fork in a small bowl. Stir in the orange juice, orange peel, honey, and wine until combined. Set aside.
2. Coat a nonstick skillet with canola oil cooking spray and place over medium heat. Cook the salmon about 4 minutes per side, or until the fish is cooked through. Set aside. Remove the skillet from the heat and carefully wipe away any liquid with a paper towel.
3. Return the skillet to medium heat and add the reserved raspberry mixture. Stirring constantly, cook 2 minutes, or until just thickened.
4. Pour the sauce over the salmon and serve with asparagus on the side.

Sage-Crusted Chicken Tenders and
Crispy Kale "Chips"

ORAC Value: 4,400

Makes 1 serving.

Chicken Tenders

• 1 egg white
• 1 tablespoon sesame seeds
• 1 tablespoon shelled roasted sunflower seeds, finely chopped
• 3/4 teaspoon finely chopped sage
• 1/8 teaspoon freshly ground black pepper
• 2 boneless, skinless chicken tenders (2 ounces each)
• 1 tablespoon spicy brown mustard
• 1 teaspoon honey

Kale "Chips"

• 1-1/2 cups packed kale cut into 11/2" pieces
• 1 teaspoon minced garlic
• 1 teaspoon extravirgin olive oil
• 1/2 teaspoon sesame seeds

Directions

1. Preheat the oven to 400°F. Coat a baking sheet with canola oil cooking spray.
2. Place the egg white in a shallow bowl. Combine the sesame seeds, sunflower seeds, sage, and black pepper in another small bowl.
3. Using a fork, dip the tenders in the egg white to coat both sides, and then dip in the sesame seed mixture, coating both sides. Transfer to one half of the baking sheet and mist the surface of the chicken with cooking spray. Flip the tenders with the fork and mist the other side.
4. Combine the kale, garlic, oil, and sesame seeds in a small bowl, tossing to coat. Season with salt and freshly ground black pepper. Transfer to the other half of the baking sheet. (Note: The kale does not need to be in a single layer.)
5. Bake 15 to 17 minutes, or until the chicken is cooked through and the kale is crisp and edges are browned. Flip the tenders and toss the kale halfway through the cooking time.
6. Combine the mustard and honey in a small bowl and serve as a dipping sauce for the tenders.