by Lori Wuellner
We can never be reminded enough of the importance of eating a healthy breakfast.
If you eat breakfast on most days of the week but miss it on occasion you know what the impact is less energy, difficulty concentrating, feeling hungry, irritability, and the list goes on. Some breakfast skippers may eat more food later in the day.
Making breakfast at home is much less expensive, and usually more healthful, than stopping on your way to work at a drive-through window.
You can find recipes on the North Dakota State Extension Service at…https://www.ag.ndsu.edu/food/recipes/breakfast to get you started on new ideas but in the meantime give the following a try:
• Try making scrambled eggs in a mug.
• How about a waffle sandwich with nut-butter? Toast a frozen whole grain waffle and add your favorite filling.
• Have a smoothie with milk and fruit. For a protein boost, add some nonfat dry milk.
• Have a minute? Assemble a breakfast burrito with a flour or corn tortilla, shredded cheese and your favorite salsa. Place in the microwave for about 20 seconds or until cheese melts. If you prefer, add a scrambled egg to boost the protein.
• Make an apple sandwich. Hollow out an apple and fill with your favorite nut butter, grab a cup of milk and off you go.
• Make homemade oatmeal in your microwave oven. The recipe is on the box. Add some dried fruit and nuts for flavor and crunch.
• Make your favorite muffins and freeze individually in small freezer bags. Try muffin recipes with fruit and whole grains to add nutrition.
• Try making fruit and yogurt parfaits. Sprinkle with crunchy cereal right before serving.
• For a heartier breakfast, make some whole grain pancakes. The Kansas Wheat Commission has one to try at … http://nationalfestivalofbreads.com/recipes/whole-grain-pancakes. Another recipe you’ll want to try incorporating oats can be found at … http://nationalfestivalofbreads.com/recipes/healthy-addition-pancakes.
o To save time, mix the dry ingredients for pancakes in the evening and add the wet ingredients (eggs, buttermilk/milk) in the morning.
o Tip…Oats are a common breakfast food. They are a good source of fiber that can reduce blood cholesterol. Oats also provide protein that helps us feel full longer. There are different types available:
• “Old fashioned” oats are whole oats that are flattened during processing.
• “Quick” oats are rolled oats that are cut into smaller pieces so they cook more quickly.
• “Steel-cut” oats are cut into larger pieces than quick oats, and they have a different texture after cooking.
Here’s simple recipe using oats.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Overnight Oatmeal
1 cup uncooked old-fashioned rolled oats
1 cup low-fat yogurt
½ cup nonfat or 1% milk
½ cup berries, fresh or frozen (blueberries, strawberries, etc.)
½ cup chopped apple
1. In a medium bowl, mix oats, yogurt and milk.
2. Add the fruit now or just before eating.
3. Cover and refrigerate oatmeal mixture for 6-12 hours.
4. Serve cold.
5. Refrigerate leftovers within two hours.
Makes two servings. Each serving has 330 calories, 4 grams fat, 13 grams protein, 62 grams carbohydrate, 7 grams fiber and 100 milligrams sodium.
(Source: NDSU Extension Service, Food Wise, Issue #308, September 2016)