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5 Cheap and Healthy Homemade Breakfast Ideas continued...

Bread (from 20-slice loaf at $2.50): 25 cents

Cheese (8 ounce block of reduced-fat cheese at $2.50): 47 cents

Peanut butter (18-oz. jar containing 15 servings at $3): 20 cents

Tea (from box of 20 tea bags at $3.50): 18 cents

Total: $.90 (with cheese) or $.63 (with peanut butter)

5. Almond Oat Breakfast Bars

If you like to start your day with a moist bakery treat, this cheap and healthy breakfast recipe might be the ticket for you. Each breakfast bar contributes 5 grams of fiber and 6 grams of protein, along with a nice dose of smart fats from almonds. It’s 100% whole grain with whole-wheat flour and oats and calls for the absolute minimum of added sugar (1 tablespoon of brown sugar per serving).


1/4 cup plus 2 tablespoons reduced-fat margarine (use a brand with plant sterols added, if desired)

1/4 cup unsweetened applesauce

1/2 cup packed brown sugar

1 large egg (use a brand higher in omega-3s, if available)

1/2 teaspoon vanilla extract

1/2 teaspoon almond extract

3/4 cup whole-wheat flour

1/2 teaspoon salt

1/2 teaspoon baking soda

1 1/2 cups quick oats

1/2 cup finely chopped almonds


Preheat oven to 350 degrees. Coat a nonstick 9 x 9-inch square or round baking dish with canola cooking spray.

In large mixing bowl, combine margarine, applesauce, and brown sugar and beat on medium speed. Beat in egg, vanilla, and almond extract.

In separate bowl, combine whole-wheat flour, salt, and baking soda. Add all at once to the margarine-applesauce mixture, and beat on low until well combined. Add oats and almonds and beat on low until blended, scraping sides of bowl after about five seconds. Spread mixture into prepared pan and bake for 15-18 minutes until edges are golden brown but bars are still moist and chewy. Cool and cut into 8 breakfast bars.

Yield: Makes 8 breakfast bars.

Nutrition Information: Per serving: 250 calories, 6 g protein, 34 g carbohydrate, 10 g fat, 2 g saturated fat, 26 mg cholesterol, 5 g fiber, 218 mg sodium. Calories from fat: 36%.

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