Warm Blueberry Oats
This recipe makes any morning special. It’s just as quick as “regular” oatmeal, but adding fresh blueberries gives your antioxidant levels a boost and your taste buds a treat. If fresh blueberries aren’t in season, you can substitute frozen. Choose blueberries frozen without additional sugars and thaw them before adding them to your cereal.
Preparation time: 5 minutes
Cooking time: 3 minutes
Yield: 2 servings
Ingredients:
1 cup rolled oats
2 cups water
2 teaspoons honey
1 cup fresh blueberries
Step 1
In a microwave-safe bowl, combine the oats and water. Microwave on high for 3 minutes.
Step 2
Remove the bowl from the microwave and stir in the honey and then the blueberries.
Per serving: Kcalories 218 (From Fat 25); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 6mg; Carbohydrate 43g (Dietary Fiber 6g); Protein 7g.
Exchanges: 2 starch, 1 fruit
Blueberry and Almond Pancakes
Blueberries are the best source of antioxidants compared with all other fruits. Almonds are also the best nut source of another antioxidant, vitamin E. Enjoy the tasty fruit and crunchy nuts along with this breakfast favorite, shown in the color section.
Preparation time: 10 minutes
Cooking time: 5 to 7 minutes
Yield: 4 servings (total 16 pancakes)
Ingredients:
1.2 cup all-purpose flour3.4 cup whole-wheat flour
2 teaspoons apple juice concentrate
2 teaspoons baking powder
1.4 teaspoon salt
11.2 teaspoons unsweetened applesauce
11.4 cups lowfat milk
1.8 teaspoon almond extract
3 egg whites, or 6 tablespoons egg substitute
3.4 cup fresh blueberries, or frozen berries,
thawed
1 tablespoon almond slivers, crushed
Nonstick cooking spray
Step 1
In a bowl, combine the all-purpose flour, whole-wheat flour, apple juice concentrate, baking powder, and salt; set aside.
Step 2
In another bowl, combine the applesauce, milk, almond extract, egg whites, blueberries, and almonds; stir well. Add the flour mixture. Stir until you achieve a fairly smooth batter consistency, approximately 2 minutes. Feel free to leave a few lumps, because overmixing can result in a tougher finished pancake.
Step 3
Coat a large skillet with the cooking spray; place over medium heat until hot. Spoon 1.4 cup batter for each pancake. When bubbles form on top of the pancakes, turn them over. Cook until the bottom of each pancake is golden brown.
Per serving: Kcalories 209 (From Fat 21); Fat 2g (Saturated 1g); Cholesterol 3 mg; Sodium 419mg; Carbohydrate 38g (Dietary Fiber 4g); Protein 10g.
Exchanges: 21.2 starch, 1.2 fat
Whole Wheat Waffles
This recipe is reason alone to invest in a waffle iron. Look for one with nonstick coating for easy waffle removal. Make sure you let the batter rest for the full 11.2 hours before making the waffles. You’ll get waffles with a much lighter texture and better flavor.
Preparation time: 90 minutes
Cooking time: 4 minutes per waffle
Yield: 4 servings
Ingredients:
1 cup evaporated skim milk
1 teaspoon active dry yeast
1 cup whole-wheat flour
1.2 teaspoon orange zest
1.8 teaspoon vanilla extract
2 packets Splenda
Nonstick cooking spray
Step 1
Warm the milk and dissolve the yeast in it. In a bowl, mix the yeast mixture with the flour, orange zest, vanilla, and Splenda. Let sit, covered, at room temperature for 11.2 hours.
Step 2
Using a waffle maker coated with nonstick cooking spray, prepare the waffles, following the manufacturerfs instructions.
Tip: Instead of syrup, serve these beauties with Warm Pineapple Salsa.
Per serving: Kcalories 157 (From Fat 7); Fat 1g (Saturated 0g); Cholesterol 3mg; Sodium 76mg; Carbohydrate 30g (Dietary Fiber 4g); Protein 9g.
Exchanges: 11.2 starch, 1.2 milk<
Crunchy Granola Toast
Here is the crunchy cousin to French toast.
The sweetness of the granola makes syrup totally unnecessary, so skip it and save your blood sugar. If you really need the extra sweetness, try topping with perfectly ripe sliced bananas.
Preparation time: 5 minutes
Cooking time: 6 minutes
Yield: 4 servings
Ingredients:
2 egg whites, lightly beaten
2.3 cup lowfat milk
1 teaspoon grated orange zest
1 teaspoon vanilla extract
1 cup lowfat granola, crushed
1 tablespoon unsalted butter
8 thin slices whole-wheat or multigrain bread
Step 1
In a bowl, whisk the egg whites, milk, orange zest, and vanilla extract until blended.
Step 2
Place the granola in another bowl. Dip each slice of bread into the egg mixture and then
into the granola.
Step 3
Melt one-fourth of the butter in a large skillet over medium heat. Place 2 coated bread slices in the skillet; cook approximately 3 minutes. Turn and cook on the other side until golden brown, approximately 3 minutes.
Step 4
Prepare the remaining bread slices in the same manner.
Per serving: Kcalories 254 (From Fat 58); Fat 6g (Saturated 2g); Cholesterol 10mg; Sodium 343mg; Carbohydrate 41g (Dietary Fiber 2g); Protein 11g.
Exchanges: 21.2 starch, 1 fat