Tuesday, February 8, 2011

Three Healthy Breakfast Recipes + Meal Plans

We all know that we’re supposed to start the day with a good breakfast – but I, for one, am always looking for ideas as to what that breakfast should be! Here are three quick and tasty recipes for breakfast. Each one is followed by a 300-400 calorie meal plan incorporating the dish.

Recipe #1:  Cinnamon Blueberry Wheat Pancakes
These pancakes are easy enough for an older child to make (though you may want to help with cooking the pancakes). The batter can be stored in the fridge for up to two days, so it’s perfect for weekdays.
Makes 6 servings

-1 cup all-purpose flour
-1 cup whole-wheat flour
-2 teaspoons baking powder
-½ teaspoon salt
-½ teaspoon ground cinnamon
-1 tablespoon sugar
-2 eggs
-1 ½ cups buttermilk, plus extra as needed
-1 teaspoon pure vanilla extract
-¾ cup fresh or frozen (unthawed) blueberries
-nonstick cooking spray

1. Preheat a griddle (or large skillet) over medium heat while you prepare the batter.
2. Whisk together the dry ingredients in a medium bowl. In a glass measuring cup (or another bowl) beat the eggs, buttermilk, and vanilla together. Gently stir the wet ingredients into the dry, just until moist – don’t worry about a few lumps. If the batter seems too thick, add a splash more of buttermilk.
3. Spray your griddle with nonstick cooking spray. Scoop ¼-cupfuls of batter onto the griddle, being sure not to crowd the pancakes. When the pancakes begin to puff, press a few blueberries into each one. The blueberries won’t disappear, but they should be semi-submerged in batter.
4. Once the bottoms of the pancakes are browned, flip them and cook for a minute or two longer, until the other side is also browned. Transfer cooked pancakes to a plate, cover, and continue with the remaining batter. Serve cooked pancakes immediately or keep in a  200 degrees F oven for up to 15 minutes.

Meal Plan (338 calories):
-2 Cinnamon Blueberry Wheat Pancakes (205 cal.)
-1 teaspoon butter (34 cal.)
-1 tablespoon real maple syrup (52 cal.)
-2 slices center-cut bacon (47 cal.)

Recipe #2:  Doesn’t-Taste-Low-Fat Coffee-Shop Loaf
This quick bread reminds me of something that would be served in thick slices at a coffee-shop – spiced, dotted with dried fruit, and with a tender crumb and crunchy streusel. However, because some of the oil is replaced with applesauce, it’s significantly lower-calorie than most breakfast loaves.  Don’t be daunted by the long list of ingredients. It’s easy to put together in the evening for a tasty, no-hassle breakfast the next morning.
Makes 12 servings

-¼ cup packed brown sugar
-¼ cup chopped walnuts or pecans
-¼ teaspoon ground cinnamon
-2 eggs
-1¼ cups unsweetened applesauce
-⅓ cup canola or vegetable oil
-¼ cup buttermilk
-1¼ cups whole-wheat flour
-¾ cup sugar
-1½ teaspoons baking powder
-1 teaspoon cinnamon
-½ teaspoon baking soda
-½ teaspoon salt
-¼ teaspoon ground nutmeg
-pinch of ground cloves or allspice
-½ cup dried fruit, sweetened or unsweetened (if fruit is larger than raisin-size, dice it)
-1 cup old-fashioned oats

1. Preheat the oven to 350 degrees F. Grease and flour a 9” x 5” loaf pan. If you like, you can also line it with parchment.
2. Stir together the brown sugar, walnuts, and ¼ teaspoon cinnamon in a small bowl. Set aside.
3. In a medium bowl or glass measuring cup, beat together the eggs, applesauce, oil and buttermilk.
4. Whisk together the flour, sugar, baking powder, teaspoon cinnamon, baking soda, salt, nutmeg, and cloves in a large bowl. Scoop out a spoonful of the mixture and toss it with the dried fruit until coated. Set aside. 
5. Stir the oats into the dry ingredients. Add the liquid ingredients to the dry and mix just moist. Stir in the dried fruit, and transfer the batter to the prepared pan. Sprinkle the brown sugar/walnut mixture evenly overtop.
6. Bake loaf for 60 to 65 minutes, or until browned and a knife or toothpick inserted into the center comes out clean. Cool loaf on a rack for a few minutes, then loosen the edges with a knife and remove from pan. Cool to room temperature before slicing.

Meal Plan (403 calories):
-¾” wide slice Doesn’t-Taste-Low-Fat Coffee-Shop Loaf (183 cal.)
-2 scrambled eggs (140 cal.)
-medium apple (80 cal.)

Recipe #3:  Savory Open-Faced Breakfast Sandwich
Serves 1

-1 egg
-½ clove minced garlic
-1 teaspoon minced onion
-fresh or dried herbs (thyme, basil, oregano, etc.)
-1 slice Ezekiel bread
-1 spreadable cheese wedge (such as Laughing Cow)
-1 slice deli lunchmeat
-salt and pepper

1. Heat a skillet over medium heat and mist it with nonstick cooking spray. Add the garlic and onion and sauté until the garlic is golden, about 1 minute. Scoop the onion and garlic into a bowl and set aside.
2. Put the Ezekiel bread in the toaster. In another bowl, beat the egg, then pour it into the skillet and scramble.  Stir in the onion, garlic, a pinch of herbs, and salt and pepper just before the egg is done.
3. Retrieve bread from toaster and spread with cheese. Put lunch meat on top of cheese, then top with scrambled egg. Sprinkle with more herbs, if desired, and enjoy!

Meal Plan (377 calories):
-Savory Open-Faced Breakfast Sandwich (220 cal.)
-½ cup nonfat vanilla yogurt (90 cal.)
-2 tablespoons granola (67 cal.)

- Margeaux
Mux Originals

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