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For A Better Breakfast ~ Go With The Grain!
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Fluffy
High-Fiber Hot Buckwheat With Raisins & Apricots Whole
Wheat
Beyond Maple Syrup Are there toppings beyond maple syrup? Absolutely! Try these:
Source: The Good Life ~ A Healthy Cookbook, ©1996 by Pamela M. Smith
What's the best way to ensure proper fueling for your exercise routine? The answer is complex . . . carbohydrates, that is. In the days before energy bars and protein drinks, people relied on wholesome foods to get the nutrients needed for energy - a concept that makes good sense today, too. Why do complex carbs make the best source of fuel for your body? Unlike protein and fat, carbohydrates are readily stored in your muscles to be used during exercise. Carbohydrates give you endurance and energy during physical activity, and they can help replenish your energy afterward. That's because carbs help replace muscle fuel (glycogen) when it becomes depleted during physical activity. By consuming larger portions of carbohydrate-rich foods, like grains, and moderate amounts of protein and fat, glycogen stores are better replenished, providing fuel whenever your body needs it. Rule of Thumb: Portioning Your Foods Base two-thirds of your plate on carbohydrate-rich foods (grains, fruits and vegetables) and the other one third on lean protein-rich foods like chicken, lean meats, beans or dairy products. Five Pre-workout Fuel-ups To maintain high energy
levels and good nutrition, try these great combos to keep you going! Five Post-workout Food Replenishers After a workout, replenish yourself with plenty of fluids to replace what you sweat away, and with carbohydrates to restore your energy levels. Try these snacks or light meals. Each includes a base of grains - research shows most of us don't get enough of these refueling foods.
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Your mother
probably told you that breakfast is the most important meal of the day. Of course,
choosing a wholesome breakfast is key, and a nutritious bowl of cereal is the natural
choice for starting the day right. What makes a good cereal? Whole grains like bran, rolled or whole oats, whole wheat, brown rice and stone-ground grits are the best choices. For greater variety, be adventurous and try whole-grain cereals like amaranth, buckwheat, millet, quinoa, or spelt. Whole grains contain significant amounts of fiber as well as a variety of vitamins, minerals and phytochemicals that help protect against a wide range of health problems, including some cancers. Fiber at breakfast is especially important since the average American consumes less than half of the 20 to 35 grams a day that health authorities recommend. Few foods come close to the amount of fiber found in most whole-grain cereals. To boost the nutrition of a wholesome breakfast, top cereal with sliced fruit, wheat germ, plus a touch of extra flavor with honey or maple syrup. For breakfast-on-the-go, make a bran-and-fruit mix by combining bran flakes with chopped almonds, walnuts, or pecans and chopped dried apricots, prunes and raisins. On chilly mornings, try buckwheat porridge, made by cooking toasted whole buckwheat groats (kasha) with a pinch of salt and a mixture of water and low-fat milk. Add grated Gala or Fuji apple, raisins, cinnamon, nutmeg and maple syrup. Top with a dollop of low-fat yogurt and serve Muesli is a great-tasting Swiss contribution to your grains-for-breakfast repertoire. It is easy to prepare and for an extra nutrition and energy boost, top it with sliced fresh fruit like peach, pear, strawberries, banana or seedless grapes. Oats make a great addition to baked goods, such as muffins or cookies, and are a favorite topping for fruit crisps. Try a dessert of baked apples with golden raisins and bulgur. Layer a casserole dish with bulgur that has been cooked in a mixture of milk, sugar and vanilla, add a layer of cored and thinly sliced golden delicious apples and golden raisins. Now cover with aluminum foil and bake at 375 degrees for about 20 minutes, or until the apples are tender. Remove the foil and sprinkle with a mixture of oatmeal, flour, cinnamon, nutmeg and sugar and bake, uncovered, 15 minutes longer, or until the topping is golden brown. Americans buy more oatmeal during January than any other month. You’ll find oatmeal in 80% of American pantries! We eat oatmeal as a breakfast cereal 89% of the time; 11% of the time we use oatmeal as an ingredient. Try some of our delicious whole grain recipes (below) or be creative, or innovative and dare to add a few grains to your life! AICR
OAT MUESLI
WITH DRIED PEACHES 1 cup uncooked rolled oats *If you are unable to find rolled barley, substitute rolled oats. **Optional ingredients are not included in the recipe analysis. In a bowl, combine the oats, barley, milk or soymilk, preserves, vanilla and honey. Cover the bowl and refrigerate overnight. Before serving, stir in the raisins, peaches or apricots, and nuts. Top with additional milk, soymilk or yogurt, if desired. Makes 4 Servings. Per Serving: 221 Cal; 2 g Total Fat; 44 g Carb; 1 mg Cholesterol; 35 mg Sodium; 8 g Protein; 3 g Fiber. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1/4 Skim Milk.
MORNING
GLORY BRAN MUFFINS 3/4 cup wheat bran Position rack in the upper third of the oven; preheat to 425°F. Coat 12 muffin cups with nonstick cooking spray. In a large bowl, stir together bran, flours, baking powder, baking soda and salt. Stir in raisins, dates and dried apricots. In a separate bowl, whisk together buttermilk, molasses, apple butter, egg white, oil, lemon juice, lemon zest and vanilla. Stir into the flour mixture just until the dry ingredients are moistened; do not overmix. Divide the batter among the prepared muffin cups. (They will be nearly full). Bake for 15 to 20 minutes, or until a cake tester inserted in the center comes out clean. Turn the muffins out onto a rack and let cool for 5 minutes before serving. Makes 12 Muffins. Per Muffin: 182 Cal; 4 g Total Fat; 36 g Carb; 1 mg Cholesterol; 145 mg Sodium; 4 g Protein. Exchanges: 1 Starch; 1 Fruit; 1 Fat.
FLUFFY
HIGH-FIBER, LOW-FAT PANCAKES 1 cup low-fat (1%) buttermilk* *Note: If you don't have buttermilk on hand, you can substitute 1 cup of 1% milk with 1 Tablespoon of lemon juice added. Let the mixture sit for a few minutes to thicken before adding to the oats and bran. Combine the buttermilk, oats, and bran in a large bowl. Let stand 5 minutes. Add the egg and beat until blended. In a small bowl, mix the whole wheat flour, sugar, baking soda, and salt until blended. Add to the bran mixture and blend until all the flour is moistened. Prepare a hot skillet or griddle with non-stick pan spray. Pour in about 1/4 cup batter for each pancake. Cook about 3 minutes, or until bubbles form on the top and the edges are dry. Turn and cook the pancakes about 2 minutes more. Makes 4 (2 Pancake) Servings. Per (2 Pancake) Serving: 136 Cal; 3 g Total Fat (1 g Sat Fat); 24 g Carb; 55 mg Cholesterol; 462 mg Sodium; 7 g Dietary Fiber; 8 g Protein; 6 g Sugars. Exchanges: 1-1/2 Starch; 1/2 Fat.
BREAKFAST
BREAD PUDDING 2 cups evaporated skim milk Preheat the oven to 350°F. Coat a 1-1/2-quart baking dish with nonstick spray. In a large bowl, whisk together the evaporated milk, egg substitute, sugar, vanilla, cinnamon, dried fruit, and currants. Add the bread cubes and stir to coat. Transfer to the baking dish, making sure that the dried fruit is evenly distributed. Bake for 1 hour, or until puffed and a knife inserted in the center of the pudding comes out clean. Serve warm. Makes 8 Servings. Per Serving: 189 Cal; <0.5 g Total
Fat; 30 g Carb; 2 mg Cholesterol; 168 mg Sodium; 9 g Protein; 1 g Fiber. Exchanges:
1-1/2 Starch; 1 Fruit; 1/2 Milk. GOOD LIFE
GRANOLA 1/3 cup dried apricots Preheat oven to 350°F. Dice fruits into 1/4-inch bits; toss with oats and seeds and set aside. In a saucepan, combine the coconut milk and prune juice. Over low heat, reduce juices to 1 cup (1/2 of their original volume). This should take about 20 to 25 minutes. Mix juices with oat mixture. Spread into a shallow pan. Bake for 15 to 20 minutes, stirring every 5 minutes, until golden brown. Break into pieces and cool uncovered. Store in an airtight container. This granola may be used in many ways: As a breakfast meal, for a lunch snack, or sprinkled over fruit or yogurt as a crunchy dessert. Makes 8 Cups. Per (1/2-Cup) Serving: 145 Cal; 4 g Total Fat; 30 g Carb; 00 mg Cholesterol; 3 mg Sodium; 4 g Protein. Exchanges: 1-1/2 Starch; 1/2 Fruit; 1 Fat.
OATMEAL CUSTARD 2-3/4 cup water Boil water in covered saucepan. Stir in oats. Return to a boil, reduce heat and continue to boil. Cook uncovered for about one minute, stirring occasionally. Remove from heat. Cover and set aside. In large bowl, mix next five ingredients. Add cooked oatmeal, dried fruit and cinnamon to egg mixture and mix well. Pour into 8-inch square pan, coated with vegetable cooking spray. Place in larger pan of hot water. Bake in 350ºF. oven for one hour, or until set. Serving Suggestion: Top each serving with 1/2 cup sweetened fresh fruit, such as strawberry or peach slices. Be sure to add extra exchanges to your intake. Makes 4 servings. Per Serving: 156 Calories; 2 g Total Fat (00 g Sat Fat); 3 g Carb; 00 mg Cholesterol; 90 mg Sodium; 7g Protein; 3 g Fiber. Exchanges: 1/2 Milk/ 1/2 Fruit, 1 Bread.
Ed. Note: My husband and I love this with morning coffee. It's healthy, easy to put together (you can make it ahead) and it satisfies our collective morning "sweet-tooth." Enjoy! 1/2 cup margarine Heat oven to 350°F. Lightly spray a 9-inch baking pan or dish with nonstick cooking spray. Combine flour, oats, baking powder, cinnamon, and salt. Blend with a wire whisk and set aside. Beat together margarine and sugar. Blend in egg. Add flour mixture, applesauce, and water. Mix well. Fold in nuts. Spread evenly in prepared baking dish. Bake 40 to 45 minutes or until golden brown. Cool completely. Cut into 12 (square) Servings. Per Serving: 184 Cal; 8 g Total Fat (1 g Sat Fat); 25 g Carb; 18 mg Cholesterol; 189 mg Sodium; 2 g Dietary Fiber; 4 g Protein; 6 g Sugars. Dietary Exchanges: 2 Starch (Carb); 2 Fat.
BREAKFAST BARS 6 Tbsp frozen orange juice concentrate, thawed Preheat oven to 350°F. Spray a 9-inch square baking dish with nonstick vegetable cooking spray. In a saucepan, combine the orange juice concentrate, apricots, dates and salt. Cook over low heat, stirring occasionally, for 5 minutes or until the mixture thickens. Remove from heat, stir in walnuts and set aside. In a large mixing bowl, cream together the margarine and brown sugar. Beat in the egg. In another bowl, stir together the flour, oatmeal, sesame seeds, baking powder, baking soda and orange rind. Add the dry ingredients to the creamed mixture, half at a time, blending well after each addition. The dough will be dry and crumbly. Press half the dough in the bottom of the prepared pan. Spread the fruit mixture over the dough, then sprinkle the remaining dough mixture on top. Bake 35 minutes. Serve warm or cold. Yield: 9 Servings. Per Serving: 304 Cal; 10 g Total Fat (1 g Sat Fat); 50 g Carb; 24 mg Cholesterol; 226 mg Sodium; 7 g Protein; 3 g Fiber. Exchanges: 2 Starch; 1 Fruit; 2 Fat.
BLUEBERRY CORNMEAL CAKES 3/4 cup whole wheat pastry flour Place the flour, cornmeal, sugar, and baking soda in a medium-sized bowl, and stir to mix well. Add the buttermilk and egg substitute or egg whites, and stir to mix well. Fold in the blueberries. Coat a griddle or large skillet with nonstick cooking spray and preheat over medium heat until a drop of water sizzles when it hits the surface. (If using an electric griddle, heat the griddle according to the manufacturer's directions). For each pancake, pour 1/4 cup of batter onto the griddle and spread into a 4-inch circle. Cook for 1 minute and 30 seconds, or until the top is bubbly and the edges are dry. Turn and cook for an additional minute, or until the second side is golden brown. As the pancakes are done, transfer them to a serving plate and keep warm in a preheated oven. Serve hot, topped with Honey-Orange Syrup (see recipe below). Makes 15 Pancakes. Per Pancake (w/o syrup): 67 Cal; <1 g Total Fat; 13 g Carb; 1 mg Cholesterol; 124 mg Sodium; 3 g Protein; 2 g Fiber. Exchanges: 1 Starch (Carb). 1 Tbsp cornstarch Place the cornstarch and 2 tablespoons of the orange juice in a 1-quart saucepan, and stir until the cornstarch is dissolved. Stir in first the remaining orange juice and then the honey. Place the pan over medium heat, and cook, stirring constantly, for about 3 minutes, or until the mixture is bubbly and slightly thickened. Serve warm over pancakes, French toast, or waffles. Store any leftovers in the refrigerator for up to 3 days. Per (2 Tbsp) Serving: 55 Cal; 00 g Total Fat; 14 g Carb; 00 mg Cholesterol; 1 mg Sodium; Trace Protein; 00 g Fiber. Exchanges: 1 Starch (Carb).
HOT BUCKWHEAT WITH RAISINS AND APRICOTS 1 cup skim milk In a medium saucepan, combine the milk, salt and 1-1/2 cups water. Bring to a boil over high heat. Stir in the buckwheat until mixed. Add the honey and cinnamon. Reduce the heat to medium-low. Stir in the raisins and apricots. Cover and simmer for 15 minutes, or until the liquid is absorbed. Makes 4 Servings. Per Serving: 214 Cal; 1 g Total Fat; 49 g Carb; 1 mg Cholesterol; 173 mg Sodium; 6 g Protein; 5 g Dietary Fiber. Exchanges: 2 Starch; 1 Fruit.
MARVELOUS
MORNING MUFFINS 1-1/2 cups all-purpose flour Heat oven to 400F degrees. Line 12 medium muffin cups with paper baking cups or lightly coat bottoms only with vegetable spray. Combine dry ingredients and raisins; mix well. Combine pineapple, including juice, carrots, milk, oil and egg whites. Add to dry ingredients and mix just until dry ingredients are moistened. Fill muffin cups almost full. Bake 20 to 22 minutes or until golden brown. Let muffins stand a few minutes; remove from pan. Cool 10 minutes. For optional glaze: Combine powdered sugar and milk; mix until smooth. Drizzle evenly over muffins. Makes 12 Muffins. Per Muffin (w/o optional glaze): 215 Cal; 7 g Total Fat; 36 g Carbohydrate; 4 g Protein; Trace Cholesterol; 270 mg Sodium. Exchanges: 2 Bread; 1/2 Fruit; 1-1/2 Fat.
BANANA DATE
MUFFINS 1-1/2 cups whole wheat pastry flour Preheat the oven to 350°F. Combine the first 6 ingredients in a mixing bowl. In another bowl, combine the next 4 ingredients and beat together. Make a well in the center of the dry ingredients and pour in the wet mixture. Beat together until smoothly combined. Stir in the dates and nuts. Divide the batter among 12 muffin tins. Bake for 20 to 25 minutes, or until the tops are golden and a toothpick inserted into the center tests clean. Makes 12 Muffins. Per Muffin: 137 Cal; 4 g Total Fat; 23 g Carb; 18 mg Cholesterol; 60 mg Sodium; 5 g Protein. Exchanges: 1 Starch; 1/2 Fruit; 1 Fat.
Recipe from the AICR. Raisin & Date Filling: 1-1/2 cup raisins Crust: 1/2 cup soft margarine, chilled Prepare the filling: Combine the raisins, dates, orange juice and water in a medium saucepan. Bring the mixture to a boil over medium heat, stirring occasionally. Continue to boil, stirring for 10 minutes, until the mixture thickens and becomes like a paste. Remove the saucepan from the heat and stir in the orange zest. Let cool completely. Preheat oven to 400ºF. Line a nonstick 13- x9- x 2-inch baking pan with aluminum foil and spray the foil with nonstick cooking spray. Prepare the crust: Mix the margarine with the brown sugar in a medium size bowl until well blended. Beat in the flour, baking soda and oats until the mixture is crumbly. Press half the oat mixture into the prepared pan. Spread the filling in an even layer over the oats. Sprinkle the remaining oat mixture over the filling and press down lightly. Bake the bars for 25 minutes, or until the top is golden. Cut into 40 bars while still warm. Cool the bars completely and store them in an airtight container. Makes 40 Bars. Nutritional Information (per bar):93 Cal; 3 g Total Fat; 18 g Carb; 00 mg Cholesterol; 48 mg Sodium; 1 g Fiber. Exchanges: 1 Fruit; 1/2 Starch; 1/2 Fat.
WHOLE
WHEAT-APPLE PANCAKES Pancakes: 1/2 cup all-purpose flour Apple Topping: 1/2 cup unsweetened applesauce Pancake Batter. Combine first 5 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk, egg, and oil; add to dry ingredients, stirring just until moistened. Stir in apple. For each pancake, pour 1/4-cup batter onto a hot griddle or skillet coated with cooking spray, spreading batter to a 4-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side. Top pancakes evenly with Apple Topping. Yield: 10 (4-inch) Pancakes. Apple Topping. Combine all ingredients in a small saucepan. Cook over low heat until jelly melts, stirring occasionally. Yield: 1 Cup. Per Serving (1 Pancake with Topping): 109 Cal; 2 g Total Fat (<1/2 g Sat Fat); 21 g Carb; 23 mg Cholesterol; 203 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1-1/2 Starch.
COUNTRY
FRENCH TOAST 1/4 cup orange juice In a medium-sized dish, whisk together juice, milk, egg whites, vanilla and cinnamon. Add bread slices, one at a time, allowing to soak in egg mixture. Let sit for 4 to 5 minutes. Spray a nonstick skillet or griddle with cooking spray. Heat. With spatula, gently lift bread slices onto heated surface and brown on both sides. When done, cut toast into triangles and place 3 triangles on each plate; top with 1/4 cup Yogurt Fruit Sauce, then drizzle plate with 2 Tbsp Strawberry Sauce and garnish with berries. Makes 4 Servings, 1-1/2 Slices of bread each. Serve with 1/4 cup Strawberry Sauce (recipe follows) and 1/4 cup fresh berries per serving. Per Serving: 286 Cal; 2 g Total Fat; 56 g Carb; 2 mg Cholesterol; 416 mg Sodium; 13 g Protein. Exchanges: 1-1/2 Starch; 1 Fruit; 1 Nonfat Milk; 1/2 Very Lean Meat
YOGURT
FRUIT SAUCE 4 cups plain nonfat yogurt Whisk together yogurt, orange juice, honey, orange rind, lemon rind and nutmeg. Chill. When serving, mix in 2 Tbsp chopped fresh fruit per 1/4 cup serving of Yogurt Sauce. Makes 25 Servings, 1/4 cup each. Per (1/4 cup) Serving: 46 Cal; 00 g Fat; 9 g Carb; 00 mg Cholesterol; 28 mg Sodium; 2 g Protein. Exchanges: 1/2 Carb (Fruit + Starch).
STRAWBERRY
SAUCE 1 cup fresh strawberries Purée strawberries in blender until smooth. Add fruit spread and mix well. Makes 4 Servings, 1/4 cup each. Per Serving: 35 Cal; 00 g Fat; 9 g Carb; 00 mg Cholesterol; 17 mg Sodium. Exchanges: 1/2 Fruit.
WHOLE
WHEAT WAFFLES 2 cups whole wheat pastry flour Serve with 1/4 cup Strawberry Sauce (above) or Pourable Fruit (recipe follows. Combine first four ingredients in a bowl; stir well. Mix the buttermilk, honey and vanilla in a separate bowl; add to the dry ingredients, stirring until the dry ingredients are moistened. Beat egg whites with mixer at high speed until soft peaks form. Gently fold them into mixture. Coat a waffle iron with cooking spray; heat. Spoon 1/3 cup of batter per waffle onto hot waffle iron, spreading batter to edges. Cook 5 minutes or until the steaming stops. Repeat with remaining batter. Place finished waffles on a large baking sheet (lined with a dish towel) in a single layer and hold in a 200°F oven until ready to serve. Makes 6 Servings, 2 waffles each. Per (2-Waffle) Serving: 138 Cal; <1 g Fat; 26 g Carb; 1 mg Cholesterol; 155 mg Sodium; 8 g Protein. Exchanges: 1-1/2 Starch; 1/4 Fruit.
GINGERBREAD WAFFLES 2 Tbsp sugar 1 cup warm water (105° to 115°F) 1 cup all-purpose flour 1 cup whole-wheat flour 1/3 cup instant nonfat dry milk 2 tsp ground ginger 1 tsp cinnamon 2 tsp light molasses (light in color) 1/4 tsp ground cloves 3 Tbsp vegetable oil 1 whole egg 4 egg whites Vegetable cooking spray Combine yeast, sugar and water in a large mixing bowl; let stand 5 minutes. Add both flours, dry milk, ginger, cinnamon, light molasses, cloves, oil, egg, and egg whites. Beat at medium speed with an electric mixer until blended. Cover and chill 8 hours. Coat an 8-inch square waffle iron with vegetable cooking spray; allow to preheat as directed by the manufacturer. Stir batter; spoon 1/4 cup batter per waffle onto hot waffle iron. Bake about 5 minutes or until steaming stops. Repeat procedure using remaining batter. Makes 12 Waffles. Per (1 Waffle) Serving: 133 Cal; 4 g Total Fat (Trace Sat Fat); 19 g Carb; 18 mg Cholesterol; 33 mg Sodium; 5 g Protein. Exchanges: 1-1/4 Starch; 1/2 Fat.
POURABLE
FRUIT 4 cups cut up fresh, ripe fruit (i.e.,
strawberries, bananas, Blend fresh fruit and apple juice in blender until smooth. Pour into small saucepan and simmer for 5 minutes. Mix cornstarch with water and lemon juice; add to fruit mixture. Simmer until thick. Refrigerate. Makes 4 Cups. Per (1/4-Cup) Serving: 19 Cal; 00 g Fat; 4.5 g Carb; 00 mg Cholesterol; 1 mg Sodium. Exchanges: 1/4 Fruit.
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