Breakfast is full of delicious options: warm, satisfying hot cereals, crunchy cold cereals, pancakes, waffles, and more.

If you're always in a hurry in the morning, you can make hot cereal in a thermos the night before just by pouring boiling water over the cereal. Whether cooked or uncooked, these cereals are high-fiber and high in protein, and they'll make a real difference in how you feel through the morning.

Pancakes and waffles are also a wonderful treat, and you'll find they're just as delicious spread with unsweetened jam or applesauce as with butter and syrup. Try them topped with fresh fruit or berries with some nonfat yogurt.

The number of nationally available commercial cereals, both hot and cold, that fit this program's guidelines are too numerous to mention. Look for those cereals containing less than 1 gram of fat per serving. Wheatena and Nabisco's Cream of Wheat or Rice are examples of hot cereals. Some of Kellogg's Nutri-Grain cereals and Post's Raisin Bran are examples of cold cereals. Read labels. You may have already chosen a suitable one.

Of course, you can also make a delicious breakfast from any of the breads in the "Breads and Pizzas" section. Enjoy some slices, toasted or untoasted, with your favorite spread or unsweetened jam.

OATMEAL WITH RAISINS AND CINNAMON
GRANOLA
MILLET CEREAL WITH RAISINS
BUCKWHEAT PANCAKES
WAFFLES
APPLE-CINNAMON OAT BRAN MUFFINS

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yield: 4 cups (4 servings) by Mary Carroll

A favorite that is particularly warming during winter.

8 cups boiling water
2 sticks cinnamon, left whole
1/2 cup raisins
3 tablespoons orange juice concentrate
2 cups rolled oats
Freshly grated nutmeg for garnish

Place all ingredients in a heavy saucepan and bring to a boil. Lower heat and simmer for 20 minutes, or until all the water is absorbed. Serve with a dusting of nutmeg.

Serving size 5 1 cup
229 calories
2.7 grams total fat
0.5 grams saturated fat
0 milligrams cholesterol

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yield: 3 cups (3 servings) by Mary Carroll

This recipe can easily be doubled and you can substitute other dried fruit such as apples, figs, apricots and pineapple for the dates and raisins.

2 cups rolled oats
1/4 cup oat bran
1/4 cup rye flakes
2 tablespoons soy flakes
1/4 cup apple juice
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
1/4 cup chopped and pitted dates
1/4 cup raisins

Preheat the oven to 300F.

Mix together all ingredients except for the dates and raisins. Toss well to coat evenly with the apple juice. Spread on a nonstick baking sheet. Bake until evenly golden brown in color, stirring every 30 minutes, for about 11/2 to 2 hours. After the granola is cooled, remove from the baking sheet and toss in the dates and raisins. Store in airtight containers in a cool place.

Serving size 5 1 cup
347 calories
4.6 grams total fat
0.8 grams saturated fat
0 milligrams cholesterol

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yield: 4 cups (4 servings) by Mary Carroll

This is an interesting change of pace for hot cereal lovers.

1 cup hulled millet
11/2 cups water
11/2 cups apple juice
1/2 tablespoon apple juice concentrate
1/4 cup raisins
1/2 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
1 tablespoon fresh lemon juice

Rinse the millet in warm water and drain. Place in a pot with water, juice, juice concentrate and raisins. Heat to boiling, then lower heat and simmer for 10 minutes, stirring occasionally to prevent burning. Remove from the heat, add cinnamon, nutmeg, and lemon juice. Cover and let sit for 45 minutes. Serve hot as is, or with a dollop of yogurt.

Serving size 5 1 cup
172 calories
1.1 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol

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yield: 12 3-inch pancakes (4 servings) by Victor Karpenko

Top the pancakes with fresh fruit, unsweetened preserves, applesauce, or nonfat yogurt.

1/2 cup nonfat yogurt
1/2 cup nonfat milk
1 teaspoon vanilla extract
1/4 cup buckwheat flour
1/2 cup rolled oats
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1 egg white
1 tablespoon apple juice concentrate

Mix the yogurt and milk with the vanilla. In a separate bowl, combine the buckwheat flour and rolled oats with the baking soda and powder. Fold all of these ingredients together. Beat the egg white until it is stiff, then gently fold into the other ingredients.

Pour onto a very hot nonstick skillet or one that has been lightly coated with vegetable oil spray. Turn the pancakes when the edges have browned and bubbles have formed on the top. Cook another minute or so until done.

Serving size 5 3 pancakes
103 calories
0.8 grams total fat
0.2 grams saturated fat
1 milligram cholesterol

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yield: 13 4-inch waffles (6 to 7 servings) by Mary Carroll

These waffles are delicious topped with fresh fruit.

1/4 cup water
1/4 cup nutritional yeast
1 cup sifted light rye flour
11/2 cups sifted whole wheat pastry flour
3 teaspoons baking powder
1/4 teaspoon ground cinnamon
1/8 teaspoon freshly grated nutmeg
2 to 21/2 cups water
6 egg whites
2 teaspoons cream of tartar

Gradually add the 1/4 cup of water to the yeast to make a thick paste. Sift the dry ingredients and spices together. While stirring, gradually add the water and the yeast-water mixture until you get a cake batter consistency. Beat vigorously for several minutes. Beat the egg whites and cream of tartar until the whites are stiff and will form a peak. Gently fold the whites into the batter. Do not stir or beat. Use a nonstick waffle iron to bake to your taste.

Serving size 5 2 waffles
178 calories
0.8 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 12 muffins (12 servings) by dr. Andrew Weil

The muffins are fairly high in calories secondary to the apple juice concentrate. You can dilute the juice concentrate with water to reduce the number of calories per muffin. If you decide to add water, remember to keep the same volume of liquid for the recipe (approximately 11/2 cups).

11/2 cups whole wheat pastry flour
11/2 cups unbleached all-purpose flour
1 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
21/2 teaspoons baking soda
11/4 cups oat bran
2 large cooking apples, such as Rome Beauty or Granny Smith
12-ounce container apple juice concentrate, thawed

Preheat the oven to 325F.

Sift together the flours with the cinnamon, nutmeg, and baking soda. Add the oat bran. Then peel, core, and coarsely chop the apples. Toss the chopped apples with the oat bran mixture.

Mix in the apple juice concentrate, then fill the juice container 1/3 full with water (about 1/2 cup). Add this and mix just enough to moisten.

Spoon the batter into nonstick or lightly oil-sprayed muffin tins and bake for 25 minutes.

variation:
Add 1/2 cup raisins, dates, or other dried fruit with the apples.

Serving size 5 1 muffin
204 calories
1.2 grams fat
trace saturated fat
0 milligrams cholesterol

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