Eat Better With Better Breakfasts!

Compiled by Zora Longworth, Chelsea Wellness Coalition member

EASY HOMEMADE BROWN RICE CEREAL

INGREDIENTS

½ cup leftover rice

2 TBSP raisins

¼ tsp cinnamon and/or nutmeg

½ tsp sugar (it’s only 2 grams of added sugar)

¼ tsp vanilla (optional)

1 cup low-fat milk

1 TBSP nuts (optional)

DIRECTIONS

Warm in the microwave and serve. Use a doubled recipe for bigger appetites.

NUTRIENTS IN ½ CUP

Cal 290, Fat 3g, Carb 58g, Protein 11g, Fiber 2g, Sodium 118 mg

Notes: Are you tired of paying $5 for a box of cereal? As compared with boxed cereal, buying the ingredients can save you money and give you a more wholesome food that is tasty and minimally processed. Cooked rice from grain will cost less than instant rice and has a chewier texture. For regular rice, brown rice needs more cooking time than white rice (45 min for many types). Instant brown rice cooks the same as instant white rice.

FRUIT BOWL

INGREDIENTS & DIRECTIONS

2 cups fresh strawberries, cut into thirds, into a bowl

1 tsp powdered sugar, sprinkle on top and mix gently.

Refrigerate overnight or let it sit out 10 minutes

1 large or two small bananas, sliced into the bowl with strawberries.

NUTRIENTS IN ½ CUP

Cal 72, Carbs 18g, Fiber 3g

Count per cup: 2 servings of Fruit, 1 g of Added Sugar per 1 cup serving

Notes: The sprinkle of sugar on the strawberries makes a delicious tart-sweet sauce that is balanced out by the banana. Works well with pears or peaches instead of a banana if desired, and a mint garnish is very nice as well. Fruit is an example of a food with “good carbs”. Good carbs come from whole foods that are rich in phytochemicals, many kinds of fiber, and nutrients.

Also works great with yogurt!

TRAIL MIX FOR FINISHING BREAKFAST ON THE GO

INGREDIENTS

½ C macadamias (or hazelnuts)

¾ C almonds, sliced

¾ C dried apple

½ C dark chocolate chips

DIRECTIONS

Toss the ingredients. Mix well and serve.

NUTRIENTS IN ½ CUP

Cal 124, Fat 9g, Carb 10g, Pro 2g, Fiber 2g, Sodium 7 mg Count ¼ cup: 1½ MU FA, 2 Legume/Nut/Seeds, 3 g Added Sugars

Notes: This trail mix is high in monounsaturated fats that have been associated with good health. Dark chocolate is rich in compounds called flavonoids that have beneficial health effects.

Substitute Your Favorite Nuts!

GROUND TURKEY BREAKFAST SAUSAGE PATTIES

INGREDIENTS

3/4 tsp salt (or use lite salt)

3/4 tsp rubbed sage

1 tsp dried parsley

1/2 tsp freshly ground black pepper

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 to 1/2 tsp red pepper flakes

1 TBSP light olive oil or canola oil

1 pound ground turkey (93% lean)

DIRECTIONS

Mix in a bowl. You can substitute herbs and spices if you wish. Make into patties using a ¼ cup measuring cup. (Easy button: Freezes well wrapped individually in plastic.) Fry in a non-stick pan with a little canola oil or light olive oil. Takes about 3-4 minutes per side or until golden brown and cooked through. Drain on a paper towel. Recipe from Study Staff

NUTRIENTS PER PATTY

Cal 105, Fat 6g, Carb 0.5g, Pro 11g, Sodium 259 mg (129 mg sodium if you use lite salt)

Count per patty: 2 Allium/Herb, 0 Red Meat

Makes 8 Patties!

APPLE FLAX PANCAKES

INGREDIENTS

1½ cups whole oat flour

6 TBSP coarsely ground flaxseed

3 TBSP sugar

1 TBSP baking powder

½ tsp Lite salt

¼ tsp cinnamon

¼ tsp of nutmeg

2 eggs separated, egg whites beaten stiff

1¼ cups lowfat milk

1 cup shredded apple (just prior to adding to batter)

Canola oil for pan frying (about 3 tsp.)

DIRECTIONS

Combine flour, ground flaxseed, sugar, baking powder, salt, nutmeg, and cinnamon in a bowl. In another bowl, lightly beat the egg yolks and milk together. Add egg mixture to the dry mixture and stir until combined. Shred the apple and add it to the batter. Fold in egg whites. Preheat griddle or pan, spray with non-stick spray or use canola oil, pour ⅓ cup batter for each pancake, and cook until bubbles appear, about one minute, then turn and brown on the other side. (Great served with thawed frozen blueberries.) Modified from Flax Council of Canada

Nutrients in 2 Pancakes

NUTRIENTS IN 2 PANCAKES : Cal 254, Fat 9g, Carb 35g, Pro 4g, Fiber 6g, Sodium 332 mg Count per serving: ½ MUFA, 1 Omega-3, 1 Legume/Nut/ Seed, 1 Whole Grain, 6 g Added Sugar

Makes 12 Gluten-Free Pancakes!

BLUEBERRY SMOOTHIE

INGREDIENTS & DIRECTIONS

2 cups fresh blueberries (or 2 cups frozen, lightly thawed)

1 cup pineapple juice

8 oz. low-fat vanilla yogurt (e.g. Fit ‘n Light brand)

3 TBSP flaxseeds

Water for desired density

DIRECTIONS

Combine blueberries, pineapple juice, and yogurt in a blender. Blend until smooth, about one minute. Serve immediately. Garnish with blueberries. Modified

NUTRIENTS

1 Cup: Cal 214, Fat 11g, Carbs 27g, Pro 4g, Fiber 2 g, Sodium 41 mg Count per cup: 1 Omega-3, 2 Fruit/Veg NUTRIENTS

COOKED OATMEAL

INGREDIENTS

Buy unsweetened oatmeal and then jazz it up to avoid the tons of added sugar in the instant oatmeal packets. If you add 1 tsp of sugar, you are adding 4 g of sugar and 16 calories.

DIRECTIONS

You’d be surprised that even ½ teaspoon sugar mixed in is sweet. Add nutmeg and a drop of vanilla! Use 2 TBSP raisins for sweetness & to get a fruit in, and cinnamon for flavor.

TIPS & TRICKS

Another trick is to cook it with added berries – frozen berries work great. To make it budgetfriendly, try finding frozen berries at discount grocers. Quick oats cook in the microwave easily: just let it boil and then sit for 1 minute.