Breakfast calling! – includes recipes
Patrick Perry
Remember summer mornings as a child when you would try to sneak past the kitchen and out the door and Mom, who seemed equipped with built-in radar, would call you back for an obligatory meal of cereal, toast, and juice?
In retrospect, you know she was right. The carbohydrates in grains were the fuel you needed to start the day, and everybody knows the importance of fiber today.
Getting kids to eat breakfast is still a mom’s major chore, although today’s dads help, too. The trick is putting all those vitamins and carbohydrates, and all that fiber, into something they just can’t pass up.
With this goal in mind, we offer the following breakfast suggestions. These recipes are not only easy to make, they are also low in fat and high in fiber. We challenge anybody to pass up one or more of these delicious, nutritious breakfast snacks.
Blueberry Lemon Muffins
(Makes 12 muffins)
1 1/4 cups all-purpose flour 1 tablespoon baking powder 2 tablespoons honey 1 1/4 cups bran cereal (not flakes) 1 cup skim milk 1/4 cup egg substitute or 2 egg whites 1/4 cup polyunsaturated vegetable oil 1 tablespoon grated lemon peel 1/2 cup fresh or frozen blueberries
Stir together flour and baking powder.
In large mixing bowl, combine bran cereal and skim milk. Let stand about 5 minutes for cereal to soften. Add egg substitute or egg whites and oil; mix well.
Add flour mixture and stir until combined. Fold in lemon peel and blueberries.
Spray muffin pans with noncaloric vegetable-based spray, and portion evenly into twelve 2 1/2″ muffin pans.
Bake at 375 [degrees] F about 20 minutes or until golden brown. Serve warm. Per Serving:
Calories: 157 Carbohydrate: 23.1 gm
Cholesterol: trace Protein: 4.1 gm
Sodium: 208 gm Fat: 5.3 gm
Diabetic exchange: 1 bread + 1/2 fruit + 1 fat
Date Bran Muffins
(Makes 12 muffins)
1 cup whole-wheat flour 1/2 cup all-purpose flour 2 teaspoons baking powder 1/8 teaspoon salt 1/2 teaspoon baking soda 1 1/2 cups bran cereal 1 cup buttermilk 1/2 cup egg substitute 1/4 cup oil 1/4 cup molasses 1/4 cup chopped, pitted dates 1/2 cup raisins
Preheat oven to 400 [degrees]. Grease or spray 12 muffin cups-each about 2 1/2″ in diameter-with noncaloric vegetable-based spray. Dust dates and raisins with 2 tablespoons all-purpose flour.
In large bowl, combine flours, baking powder, salt, and soda. In another bowl, combine bran cereal, buttermilk, egg substitute, oil, and molasses. Pour into dry ingredients and stir until flour mixture is moistened. Fold in dusted dates and raisins. Spoon into prepared muffin cups.
Bake 15 minutes or until muffins test done with toothpick inserted into center of muffins. Serve.
Per Serving:
Calories: 213 Carbohydrate: 35.4 gm
Cholesterol: 2.8 mg Protein: 5.4 gm
Sodium: 249 mg Fat: 5.5 gm
Diabetic exchange: 1 1/2 bread + 1 fruit + 1 fat
Applesauce Bran Bread
(Makes 10 slices)
1 cup 100% bran cereal (use your favorite-not flakes) 1 cup applesauce (unsweetened) 1 cup flour 1/2 teaspoon baking soda 1 teaspoon baking powder 3 tablespoons polyunsaturated oil 1 teaspoon cinnamon 1/2 teaspoon allspice 1/3 cup egg substitute or 2 egg whites
Combine applesauce and bran cereal and set aside 20-30 minutes until bran is softened.
Mix dry ingredients with egg substitute or egg whites until blended, then fold in applesauce-bran mixture.
Spray loaf pan with noncaloric vegetable-based spray. Pour batter into pan. Bake at 350[degrees] 45-50 minutes or until done in center.
Turn out of pan and cool.
Per Serving:
Calories: 123 Carbohydrate: 17.4 gm
Cholesterol: 0 mg Protein: 2.7 gm
Sodium: 125 mg Fat: 4.8 gm
Diabetic exchange: 1 bread + 1 fat
Southern Peach and Bran Muffins
(Makes 12 muffins)
1 1/4 cups all-purpose flour 1 tablespoon baking powder 1/2 teaspoon cinnamon 1/2 cup egg substitute or 3 egg whites 1 1/2 cups canned or fresh peaches, chopped 1 cup bran cereal (not flakes) 1/3 cup skim milk 1/4 cup polyunsaturated vegetable oil
Sift together flour, baking powder, and cinnamon. Set aside.
In large mixing bowl, stir bran cereal and milk. Set aside 5 minutes to let cereal soften. Add peaches and oil.
Add flour mixture to liquid mixture, stirring until well blended.
Spray muffin tin with noncaloric vegetable-based spray. Portion batter into 12 muffin cups, about 2 1/2″ each.
Bake at 375[degrees] 20-25 minutes or until golden brown. Serve warm.
Per Serving:
Calories: 148 Carbohydrate: 21.5 gm
Cholesterol: trace Protein: 3.8 gm
Sodium: 187 mg Fat: 5.2 gm
Diabetic exchange: 1 bread + 1/2 fruit + 1 fat
Bake-Anytime Muffins
(Makes 12 muffins)
1 1/2 cups wheat bran cereal (not flakes) 1/2 cup boiling water 1/2 cup honey or sugar 1/4 cup polyunsaturated margarine 1/4 cup egg substitute 1/4 cups all-purpose flour 1/4 teaspoons baking soda 1 cup buttermilk
Add boiling water to bran in small bowl and set aside to soak. Cream margarine and sugar or honey in mixing bowl. Add egg substitute to creamed mixture.
Combine flour and soda. Combine flour-soda mixture with softened bran. Add to creamed mixture and add buttermilk. Mix until batter has even consistency. Dough will keep 7-10 days in refrigerator; at any time, it may be taken out and baked. Store in covered container or bake in muffin cups.
Spray muffin cups with noncaloric vegetable-based spray and spoon batter into cups. Bake 20-25 minutes, or until golden brown.
COPYRIGHT 1994 Saturday Evening Post Society
COPYRIGHT 2004 Gale Group
