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March 16, 2001/Adar 21, 5761, Vol. 53, No.24
Let your morning include more than a cup of joe
TAMI BICKLEY
Associate Editor
What do you think about when you wake up in the morning? If eating's not on the list, you may want to alter your morning routine.
Numerous studies have shown that breakfast eaters are at an all-around advantage when it comes to health and longevity. They're not only thinner and more physically fit than non-breakfast eaters, but are mentally sharper and more alert, experience fewer physical ailments and live longer.
Granted, some people consider breakfast a cup of coffee and a doughnut. But even eating unhealthful food is better than starting the day on an empty stomach, say nutritionists.
A snack between breakfast and lunch is also recommended, says Liz Applegate, PhD., a faculty member of the nutrition department at the University of California, Davis.
"Snacks can contribute significantly to your nutrition and health by providing energy or nutrients you might otherwise miss by rushing or skipping meals," she says.
Why do people skimp on meals and/or nutrition? For many, time seems too precious. Others just don't feel hungry in the a.m. Applegate suggests quick, appetizing choices such as a whole wheat bagel with cheese, ready-to-eat cereal with fresh fruit and milk, or a fruit-filled breakfast bar.
The right food to start your day can be both quick and delicious. Following are healthful recipes, courtesy of Family Features, that not only provide flavor and the stuff that's good for you, but also can be made ahead of time or prepared within minutes for an on-the-go morning.
Banana Pancakes (Dairy)
These can be made ahead of time, then frozen until ready to eat.
1 egg
1 cup milk
2 Tbsp. oil
1 cup pancake and waffle mix
1 cup Post Select Banana Nut Crunch Cereal
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Beat egg in a large bowl. Stir in milk and oil. Add pancake and waffle mix. Stir just until moistened. Stir in cereal. Let stand for 5 minutes. Pour 1/4 batter onto a hot griddle for each pancake. Cook until bubbles form on top. Turn to brown other side. Garnish with fresh bananas and strawberries and sprinkle with powdered sugar, if desired. Makes 8 pancakes.
Easy Raisin Bread French Toast (Dairy)
This can be made ahead of time, then frozen until ready to eat.
2 whole eggs
2 egg whites
1/2 cup milk
1/2 tsp. vanilla extract
1/8 tsp. nutmeg
8 slices raisin bread cooking spray, optional
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Combine eggs, egg whites, milk, vanilla and nutmeg in a shallow dish. Whisk together until well combined. Heat an electric griddle to medium heat (use cooking spray if griddle is nonstick). Dip each slice of raisin bread in egg mixture and place onto heated griddle. Brown each side several minutes until golden. Serve with favorite jelly, jam or syrup.
Banana-Pineapple Yogurt Shake (Dairy)
1 medium banana, peeled and sliced
8 ounces plain, nonfat yogurt
1 cup chopped pineapple
1 tsp. sugar
1 cup ice chips
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In a blender, combine all ingredients except ice chips, and blend on low speed until smooth. With the blender still running, slowly add ice until slushy. Pour into serving glasses, and for an added twist, garnish with pineapple spear and banana slice.
Breakfast Fruit Boost (Dairy)
8 ounces nonfat lemon yogurt
8 ounces crushed pineapple with juice
1 large banana, peeled and sliced
1/2 cup pitted dried plums (prunes)
1 cup ice cubes
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In a blender, combine all ingredients except ice cubes. Blend until smooth. Gradually add ice cubes until smooth.
Recipe from North American Precis Syndicate
Melon Cooler (Pareve)
2 cups melon, chopped (canta-loupe, honeydew or watermelon)
2 cups cold water
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In a blender, combine all ingredients and blend until smooth.
Recipe from Arizona Nutrition Network
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