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Quick Breakfasts for Busy Families

Our dietitian offers tips and recipes for great breakfasts on the go.
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3 Delicious Breakfasts for Busy Families

Deluxe Microwave Oatmeal
(1 serving)

1 packet instant microwave oatmeal (vanilla or maple flavors work well)
1/3 cup finely chopped fruit (peaches, strawberries, apples, etc.) or 2 tablespoons dried fruit (raisins, dried cherries)
1 tablespoon of chopped nuts (optional)
1/2 cup soy milk or low-fat milk *

1. In a microwave-safe soup bowl, blend all ingredients together with spoon.
2. Microwave on HIGH for 1 1/2 minutes; stir well.
3. Microwave another minute or until oatmeal is cooked as desired.

Nutritional Information Per Serving:
(Using chopped fresh fruit): 257 calories, 9 g protein, 49 g carbohydrate, 3.5 grams fat, 1.2 g saturated fat, 1 g monounsaturated fat, 1.1 g monounsaturated fat, 5 mg cholesterol, 5 g fiber, 340 mg sodium. Calories from fat: 12%.

*Note: Whole milk is recommended for children under age 2.

Breakfast Berry Smoothie
(2 servings)

Berries are bursting with nutrients and phytochemicals. This recipe blends three different berries. Triple the pleasure and triple the nutrition!

3/4 cup sliced strawberries (fresh or frozen)
1/2 cup frozen blueberries (fresh can be used)
3/4 cup frozen raspberries, boysenberries, or blackberries (fresh can be used)
1 1/2 cup nonfat frozen vanilla yogurt or light vanilla ice cream
1/2 cup low-fat milk or soy milk (vanilla or plain)
1/4 cup pasteurized egg substitute *

1. Add all the ingredients to a blender or large food processor. Pulse or blend until combined.
2. Pour into 2 tall glasses and enjoy!

Nutritional Information Per Serving:
239 calories, 10 g protein, 40 g carbohydrate, 5.5 g fat, 3.1 g saturated fat, 1.5 g monounsaturated fat, 0.6 g polyunsaturated fat, 16 mg cholesterol, 4 g fiber, 166 mg sodium. Calories from fat: 20%.

*Note: Pasteurization removes almost all of the risk of raw eggs. Still, pregnant women, people with immune diseases, and very young children may want to delete the egg substitute from this recipe.


Designer Mini Muffins
(36 mini muffins -- 9 servings)

This is a basic muffin recipe. Have fun designing your own muffin by stirring in a cup of any fresh or frozen fruit you want. Or try 1/2 cup of chocolate chips or dried fruit (chopped dates or raisins).

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