NC Cooperative Extension Service

Our mission is to help people improve the quality of their lives
through research-based information and informal educational opportunities
focused on issues and needs.

Susan M. Morgan, CFCS, M.Ed.
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422

BREAKFAST BONANZA

If you're like most Americans, you skip breakfast an average of once a week. Over twenty percent of us never eat breakfast. For those who eat breakfast, it often consists of what I refer to as “breakfast on the run” and over half of these breakfasts consist of fast food, sweets or snack bars—not the healthiest of choices.

Research indicates that skipping breakfast interferes with cognition and learning in children and effects short term memory in the elderly. People who skip breakfast to lose weight tend to overcompensate by snacking on high-fat, high-calorie foods. People who skip breakfast tend to have significantly higher cholesterol levels, when adjusted for age gender, and body mass index than breakfast eaters.

Since taste, convenience, and cost drive what we choose to eat, here are some breakfast ideas: “Breakfast on the Run”

Do you eat breakfast on the run? Many breakfast bars contain more sugar and fat than label readers are ready to accept. Here's a quick recipe so that you can make up your own breakfast bars. One or two of these with a glass of low-fat milk and a piece of fruit will get you through the morning!

Applesauce Oat Bars
makes 16 bars

1 cup quick-cooking oats
2/3 cup nonfat dry milk
2 Tablespoons sugar
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
dash of allspice
¼ cup raisins
¼ cup unsweetened applesauce
1 teaspoon vanilla
¾ teaspoon almond extract

  1. Preheat oven to 350°F.
  2. Coat an eight inch square pan with non-stick cooking spray.
  3. Mix together dry ingredients. Add remaining ingredients, stirring only until completely moistened.
  4. Spread in prepared pan.
  5. Bake for thirty minutes or until lightly browned.
  6. Cool slightly before cutting.
  7. Wrap individually or place in zip lock bag in freezer.

Prepare the night before and Dress While it Cooks

If you want a hot breakfast to be cooking while you are getting the kids ready, this dish takes only 15 minutes to bake in a muffin tin. Most of the preparation for this dish can be done the night before:

Egg & Toast Bake -makes 6 servings

6 slices bread
3 oz. low fat cheese (shredded or diced)
6 eggs
onions, mushrooms, green pepper, bacon bits (optional)

Prepare the night before:

  1. Spray a 6 serving muffin tin with nonstick cooking spray
  2. Press a slice of bread into the muffin cup, tearing off any bread that protrudes above the "muffin cavity".
  3. Place cheese and optional ingredients in bread-lined muffin cups.
  4. Place in refrigerator over night

    In the morning:

  5. Preheat oven to 375°F.
  6. Crack one egg in each bread-lined, cheese-enhanced muffin cup.
  7. Bake at 375°F for fifteen minutes or until egg sets.(Set your oven timer just in case you get distracted).

A Healthier Waffle/Pancake Topping

If you like pancakes or waffles but just can't afford the calories for syrup and butter, consider this blueberry topping:

Blueberry Topping- two servings

1 cup frozen unsweetened blueberries
1 teaspoon corn starch
2 tablespoons sugar or equivalent amount of non caloric sweetener

  1. Mix berries ,cornstarch and sugar* in quart pan.
  2. Cook over medium heat & stir
  3. When mixture starts to boil, remove from heat & serve over pancakes or waffles.

*Note: If you use non caloric sweetener, instead of sugar, add it after the mixture thickens. Some sweeteners break down when heated. If you use Splenda, use it like conventional sugar.

Make Muffins and Freeze some for Future Breakfasts

Although muffins can be nutritious and filling, many muffins are loaded with sugar and fat. Although this is not a low-fat recipe, these muffins are low in saturated fats and are very filling. You won't need any butter or margarine on them either!

Sesame Sunflower Muffins- makes 24 large muffins

2 cups whole-wheat flour
2 and ½ cups bran
milk at room temperature
½ cup wheat germ
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
1 teaspoon cinnamon
1 teaspoon nutmeg
½ teaspoon allspice
1 cup water
1 cup skim
1 cup molasses
2 whole eggs
½ cup canola oil
1 cup raisins
½ cup sesame seeds
½ cup sunflower seeds (or nuts)

  1. Preheat oven to 400°F.
  2. Grease 24 muffin cups or line with paper liners.
  3. Combine dry ingredients and mix well.
  4. Add liquid ingredients to dry mixture, mixing just until moistened. Gently stir in seeds (or nuts).
  5. Spoon into muffin cups. Bake 20 minutes.

Since a good breakfast is a basic nutritional need, plan ahead and keep your favorite breakfast foods on hand. When breakfast is pleasant and enjoyable, it sets the stage for a great day.

Susan Morgan is Extension Agent for Family and Consumer Education for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at 253-2610 or P. O. Box 109, Bolivia, NC 28422.

Please e-mail Susan Morgan

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URL Address: http://www.ces.ncsu.edu/brunswick/
Date Created 8/11/2005