Food & Recipes

Breakfast Recipes for People in a Hurry

Oatmeal Chocolate Pecan Breakfast Cookies continued...

4.    Use a slightly heaping cookie scoop to drop dough balls (about 3 tablespoons) onto prepared cookie sheets; press down on the balls slightly if you want flatter cookies. 

5.     Bake 10 minutes or until lightly golden. Remove cookies from oven, cool on wire rack. Store in an airtight container.

Yield: 22 breakfast cookies

Nutrition Information: Per serving:194 calories, 5 g protein, 26 g carbohydrate, 7.5 g fat, 2.6 g saturated fat, 2.2 g monounsaturated fat, 2.5 g polyunsaturated fat, 10 mg cholesterol, 3 g fiber, 98 mg sodium. Calories from fat: 36%. Omega-3 fatty acids = 0.4 gram, Omega-6 fatty acids = 1.7 grams.

Honey Wheat Bran Muffins

Along with wheat bran and raisins, this muffin has a little something extra -- canola oil, which is high in monounsaturated fat and high in plant omega-3s.

Ingredients:

1 1/2 cups wheat bran

1 1/8 cup low-fat buttermilk

3 tablespoons canola oil

4 tablespoons honey

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

1/4 cup brown sugar, packed

1 teaspoon vanilla extract

1/2 cup whole-wheat flour

1/2 cup unbleached white flour

1 teaspoon baking soda

1 teaspoon baking powder

1/2 cup raisins or other dried fruit

Directions:

1.     Preheat oven to 375 degrees. Line muffin pan with paper or foil muffin liners.

2.     Add wheat bran and buttermilk to mixing bowl; let stand for 10 minutes.

3.     Add oil, honey, egg, brown sugar, and vanilla extract to bran mixture; beat on low to blend well. Scrape sides of bowl halfway through mixing.

4.     Add flours, baking soda, baking powder, and salt to medium-sized bowl; blend well with whisk or fork. Add flour mixture all at once to mixing bowl with wheat bran mixture. Beat on low to blend, scraping sides of bowl halfway through mixing.

5.     Fold in raisins. Spoon batter (about 1/4 cup) into each muffin cup. 

6.     Bake 15-20 minutes or until toothpick inserted into center of muffin comes out clean.

Yield: Makes 12 muffins (6 servings)

Nutrition Information: Per 2-muffin serving: 316 calories, 8 g protein, 56 g carbohydrate, 8.2 g fat, 1.2 g saturated fat, 4.6 g monounsaturated fat, 2.4 g polyunsaturated fat, 36 mg cholesterol, 8.5 g fiber, 368 mg sodium. Calories from fat: 23%. Omega-3 fatty acids = 0.7 gram, Omega-6 fatty acids = 1.7 grams.

Lemon Blueberry Streusel Muffin Tops

Ingredients:

3 tablespoons canola oil

1/4 cup fat-free sour cream (or substitute low-fat sour cream or plain yogurt)

1/2 cup low-fat milk

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

2 tablespoons egg substitute

1 teaspoon vanilla extract

1 1/2 tablespoons finely chopped lemon zest (2 medium lemons), zest from 1 orange can be substituted