Healthy Family Breakfasts
By Brenda Hyde
I know all of us are trying to eat healthier and make
healthy dishes for our families.
Breakfast is often overlooked-it's easy to buy granola bars or serve
the cereal the kids
like the most-which usually has far too much sugar. Try these healthy
alternatives
and see if some of the other breakfast "junk food" can
be left behind! The banana
bread is a big favorite at our house and I make it often when company
comes as
well. The bread and granola bars are also good for snacks or brown
bag lunches.
Homemade Granola
Ingredients:
3 cups rolled oats
1 1/2 cups wheat germ
1 cup bran
1/2 cup soy flakes
1/2 cup shredded coconut
1/3 cup chopped walnuts
1 tsp. cinnamon
3 tablespoons honey
3 tablespoons water
1/2 cup raisins
Combine oats, wheat germ, bran, soy flakes, coconut,
nuts and cinnamon in a
large bowl. In a small bowlcombine the honey and water. Pour over
the mixture
and mix well. Spread on two ungreased cookie sheets. Bake at 225
degrees for
one hour or until golden brown, stirring every 15 minutes or so.
Allow to cool,
then stir in the raisins. Place in a covered jar and store in a
cool, dry place or
refrigerate. Use 1/2 cup of milk for each serving (try vanilla soy
milk for
a great breakfast!) A serving is about a 1/3 of a cup.
Notes: Keeping the amounts the same you
can substitute almonds or pecans for
the walnuts. You may want dates or other dried fruit instead of
raisins-you can
use extra of something instead of the coconut too.
Apple Cinnamon Oatmeal
Ingredients:
1 cup water
1/4 cup apple juice
1 apple, diced
2/3 cup rolled oats
dash cinnamon
1 cup lowfat or skim milk
Place the water, juice, and apples in a medium sized
saucepan and bring to a
boil. Stir in the rolled oats and cinnamon. Return to a boil, then
reduce heat and
simmer until thick. Serve hot with the milk.
Lowfat Banana Bread
Ingredients:
1 1/4 cups sugar
1/4 cup margarine
3 egg whites
1 1/4 cups mashed bananas
3/4 cup Fat Free Yogurt
1 tsp. pure vanilla extract or 1 tsp. rum extract
2 3/4 all purpose flour
1 1/4 tsp. baking soda
1 tsp. salt
1 tsp. ground cinnamon
Optional: 1/2 cup chopped pecans
Place oven rack on lowest position. Preheat to 350
degrees. Cream together
sugar and margarine. Mix in egg whites until blended. Add the banana,
yogurt
and vanilla and beat until smooth. Stir in other ingredients until
just moistened.
Bake in two 8" loaf pans for about an hour until toothpick
comes out clean. Cool
5 minutes.
Notes: The fat content listed was 2 grams
per serving, but it wasn't clear if
that was for one slice or two. I left out the nuts, and LOVED it.
It was very moist
and everyone in our family liked it. I would never have guessed
it was low fat.
Granola Bars
Ingredients:
3/4 cup packed brown sugar
1/2 cup honey
1/4 cup water
1 teaspoon salt
1/2 cup butter
3 cups rolled oats
1 cup toasted chopped nuts
1 cup wheat germ
1/4 cup sesame seeds or flax seeds
1 1/2 cup dried fruit (combination of anything you like)
In a large pan, combine sugar, butter, honey, water,
and salt. Bring to a simmer
and cook for 5 minutes. Stir in oats, nuts, wheat germ, and sesame
seeds. Cook,
stirring frequently, for 15 minutes. Remove from heat and add fruit.
Pour onto a
cookie sheet or jelly roll pan lined with wax paper or parchment.
Cut the "dough"
into bars of desired size, so you can break along the cut lines
when cool. Allow
to cool for 30 minutes. Break along score lines. Store in an airtight
container.
