A Quick Start Breakfast
Most people rush through weekday mornings like they are running a
marathon. The trend is toward fast breakfast food or no breakfast at
all. Children who don't eat at school are usually left to fend for themselves
with ready-to-eat cereal. In dual income (and single parent) families
individual family members prepare their own meals, especially breakfast.
The need-for-speed trend is increasing. Yet Americans want healthy
food with fewer calories and more nutritional value. Another trend is
toward at home food spending. These people are usually in the 35 - 65
age group. This group likes to carry food. Carried food includes taking
breakfast, lunch or a snack to work, school or whatever takes you away
from home.
Research studies show that breakfast helps to improve mental and physical
performance. Because breakfast fuels the body to start the day, it is
important. But it has to be fast, healthy and sometimes carried with
you. The "ideal" breakfast is one that is low in total fat,
high in fiber and provides complex carbohydrates (starches), Vitamin
C and calcium.
This sounds more complicated than it is. For example, a bowl of bran
flakes, with bananas, low-fat milk and orange juice is one way. But
breakfast doesn't have to be cereal. It can be leftovers or any low-fat,
high fiber food that gets you off to a high energy start. Try these
suggestions:
- Combine low-fat yogurt and your favorite crunchy cereal topped with
canned fruit cocktail.
- The next time you make pancakes, make extra and freeze them in zip-closure
bags. Thaw in the toaster and spread with chunky apple sauce.
- Buy extra bagels and freeze some for later. To thaw, wrap in a napkin
and microwave for 20 seconds. Watch the cream cheese. Although it
has half the fat calories as butter, we usually use 3 to 4 times as
much. Try strawberries mixed with strawberry jam or bananas mixed
with apricot jam. It is a good way to reduce the fat and increase
the fiber.
- Make a veggie spread for toast or bagels by combining 8 oz. low-fat
cream cheese with 1/4 cup each shredded carrots, celery and raisins.
- Microwave a bowl of oatmeal and add chopped apples, raisins, cinnamon
and brown sugar.
- Make an "orange smoothie" by combining 1/3 cup orange
juice concentrate, 1/4 cup non-fat dry milk, 1/2 banana, a teaspoon
of honey, 3/4 cup water and 3-4 ice cubes, one tablespoon wheat germ
(or substitute 1/4 cup bran cereal) liquefy in a blender or food processor.
- Leftover pizza freezes well. Next time you order out, add veggie
fiber like green peppers, onions and mushrooms. Freeze the leftovers
in individual, zip-closure bags. To thaw for breakfast, microwave
on high for 3 minutes covered with a paper towel or bake in a 450°F
oven for 10 minutes.
Winter 1996
Winter Preparation for Ornamental Plants
| Deicing Salt Can Injure Plants
| Bug Bites: Woolly Worms | Hort
Shorts | Hort Tips | Food
Safety: A Procrastinator's Guide to a Safe Holiday Dinner | Food
for Thought: Help! Refrigerator Overload! | Healthy
Cooking: A Quick Start Breakfast | Health
and Household Tips
Index
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