Favorite Breakfast Foods July 14, 2008

When I was growing up my dad would make us breakfast on Sunday night.  We would enjoy eggs, pancakes, or some other fun food that was typically reserved for morning fare.  In college and as a single adult I loved breakfast so much I would sometimes eat it twice – once in the morning and then another one at night instead of a dinner.  Now as a mom and wife I get to cook a “real” dinner, but when we decide to have a big brunch after a morning workout or Saturday morning chores, these are the recipes I typically go to.

Whole Wheat  Belgian Waffles(adapted from the Betty Crocker 10th edition):

• 2 large eggs
• 2 cups King Arthur Whole-Grain White Wheat Flour (found at Krogers and HEB)
• 1 3/4 cups skim milk
• 3 Tbsp canola oil
• 1 Tbsp brown sugar
• 1 tsp vanilla
• 4 tsps baking powder
• 1/4 tsp salt

heat waffle iron.  In a large bowl, beat eggs until fluffy with a wire wisk.  Beat in remaining ingredients until just smooth.  Follow directions on waffle maker for amount of batter and time of cooking.  Serve with peaches, yogurt, and berries; toasted nuts and berries or syrup; yogurt and granola; or peanut butter and syrup.  Or just eat them plain as a snack like our 1yo likes to do!

Omelettes:

I use two eggs per person for omelettes, and yes, I prefer the real eggs to any of the fake mixtures.  I’ll adapt the rest of the day to make up for the saturated fat in those yolks!  For the omelette portion, whip up two eggs, and pour into a pre-heated skillet sprayed with a canola-based cooking spray.  Cook on medium heat while turning the pan and lifting the edges.  I like to flip it for a dry middle, but you can leave the middle a little runny if you like as well.  omelette fillings we like are below:

• gruyere cheese, smoked salmon, and asparagus
• swiss cheese, canned salmon, and spinach (cheaper version of #1)
• salsa, shredded cheddar cheese, tomatoes, bell peppers
• mushrooms, broccoli, and bell peppers (steamed) with cheddar cheese
• any leftover steamed veggies from the night before

Granola

• 2 ½ lb old-fashioned rolled oats
• 2 cups wheat germ
• 2 ½ cups coconut flakes
• 1 ½ cups walnut pieces
• ½ cup almond slices
• 1/2 cup sesame seeds
• 1 tbsp salt
• 1 ½ cups brown sugar
• ½ cup raisins
• 2/3 cup dried cranberries
• 2 tsp cinnamon
• ½ tsp ginger
• ½ tsp cloves
• ¼ tsp allspice
• 2/3 cup water
• 1 ½ cup canola oil
• 1 tbsp vanilla

Mix all ingredients, then spread thinly onto cookie sheets and place into a 250 degree oven.  Stir every 20 minutes for 2-3 hours.

I like this one with my homemade yogurt…

 

best of breakfast July 13, 2008

Was your mom right in saying that breakfast is the most important meal of the day?  Scientific studies seem to show eating in the morning has a positive impact on kids’ academic performance, the athlete’s morning workout, and can even help the dieter stick to her program and lose a few more pounds!  While 96% of Americans believe their moms that breakfast is important, only two out of three make time for breakfast…and of those, 40% are eating on the run.  In our hurry to start the day, we don’t make time to fuel up for the day.  What you eat is as important, if not more important, that when you eat.  As a breakfast food lover, I have found that the bagel and coffee will leave me hungrier than if I just didn’t eat anything, while the full-up farmer’s breakfast of pancakes with syrup, eggs, bacon, and juice can leave me stuffed and lethargic.  After 30 years of highly scientific experimentation (er, a lifespan of eating a wide variety of breakfast foods) as well as looking into what non-biased research seems to indicate about the morning meal, here is what I have found..

Slow down on sugar:  while Lucky Charms may be more appealing that oatmeal, high sugar breakfasts tend to lead to an energy crash and more hunger than something with fiber or protein.  My rule of thumb is to look at the nutrition label  - if there is more than twice as much sugar as fiber then leave it at the grocery store.  If there is as much or more fiber than sugar it’s a winner!

Fill up on fiber:  Fiber is a wonderful calorie-free filler that most Americans do not get enough of. Oatmeal, whole-grain breads, and nut butters will keep you fuller for longer than a low-fiber cereal, bagel, or donut.  Choose something with at least 3 grams, but preferably 5 grams of fiber per serving if you tend to get hungry quickly.

Go for the protein:  Still hungry after eating that bowl of oatmeal with a few raisins?   Try adding some yogurt or milk, or eating a hard-boiled egg on the side.  Protein is digested more slowly than carbs and has the same amount of calories per gram, so it stays in your digestive system and fills you up longer.

Not convinced you can slip a meal into your morning routine?  Here’s some ideas that may help!

Super Speedy (45seconds to 2 minutes): 

• hard-boil 7 eggs and have one each morning along with a piece of fruit or glass of juice
• eat one 6oz container lowfat yogurt with grapenuts, ground flax, or wheat germ for fiber
• drink a glass of milk and eat a lowfat, high-fiber granola bar or a banana

Slightly Speedy: (5-10 minutes)

• toast 100% whole wheat bread, bagels, or frozen waffles and spread with peanut butter and jam or syrup
•  eat a bowl of Cheerios or any of the Kashi cereals with 1% milk and a small piece of fruit
• lowfat yogurt with granola and a piece of fruit

Weekend specials (20-40 minutes)

• omelettes with mixed veggies, ham, and cheese,
• poached egg with cheese and lowfat ham on a whole-wheat english muffin, one orange
• whole-grain waffles or pancakes with berries and toasted nuts
• scrambled eggs and toast with fruit preserves, sliced oranges on the side
• check out my Favorite Breakfast Foods for more weekender recipes