Break out of the cereal box and add some flare to your everyday breakfast recipes. Below are five recipes that can get you through your morning. Whether cooking for yourself or if you have some pickier eaters in your family, these recipes offer something for everyone. BCBSKS members can find similar recipes and more by going to WebMD® through their BlueAccess® account. Enjoy!

Oatmeal Raisin Cookie Muffins

Ingredients:

  • 1 cup old-fashioned rolled oats
  • 1 cup low-fat buttermilk
  • 1 large egg (higher omega-3 if available), beaten lightly
  • 1/4 cup dark brown sugar, packed
  • 1/4 cup lite pancake syrup
  • 1 teaspoon vanilla extract
  • 1/4 cup canola oil
  • 1/2 cup whole-wheat flour
  • 1/2 cup unbleached white flour
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 2/3 cup raisins

Preparation:

  1. Add oats and buttermilk to large mixing bowl. Let stand for one hour.
  2. Preheat oven to 400 degrees. Line 12 muffin cups with paper or foil liners.
  3. Add egg, brown sugar, syrup, vanilla, and canola oil to oat mixture in mixing bowl. Stir until just combined.
  4. In another large bowl, whisk together flours, salt, baking powder, cinnamon, and baking soda. Stir into oat mixture until just combined. Fold in raisins.
  5. Spoon batter into prepared muffin cups using a 1/4-cup measuring cup and bake until golden (about 20 minutes).

Yield: 12 muffins

Nutritional Information:

Per muffin: 165 calories, 4 g protein, 26 g carbohydrate, 6 g fat, 0.6 g saturated fat, 18 mg cholesterol, 2 g fiber, 229 mg sodium. Calories from fat: 30%.

© 2006 Elaine Magee

 

Egg Mock-Muffin Sandwich

Ingredients:

  • 2 English muffins, toasted
  • 1 large egg
  • 1/4 cup egg substitute
  • 2 slices Canadian bacon
  • 2 empty tuna cans (or similar cans), washed and label removed
  • 2 slices less-fat American or cheddar cheese slices
  • Freshly ground pepper
  • Canola cooking spray

Preparation:

  1. Coat half of a 9” or 10” nonstick frying pan with canola cooking spray and heat over medium heat. In a small bowl, beat the egg with egg substitute with a fork or whisk and set aside.
  2. Place Canadian bacon in the pan, over the sprayed area. Spray the inside of the tuna cans with canola cooking spray, and set on the non-spayed side of the frying pan to start heating. When bottom side of the bacon is light brown, flip over and cook other side until light brown. Remove bacon from pan and set aside.
  3. Pour 1/4 cup of the egg mixture into each tuna can. Sprinkle with freshly ground pepper to taste. When the surface of the egg begins to firm, cut around the inside of the cans with a butter knife to free the edges. Turn the eggs over with a cake fork and cook for 1 minute more. Remove eggs from can.
  4. To assemble each sandwich, layer an English muffin bottom with a slice of cheese, then an egg patty, a piece of Canadian bacon, and the muffin top.

Yield: 2 sandwiches

Nutritional Information:

Per sandwich: 283 calories, 22 g protein, 27 g carbohydrate, 9 g fat, 3.9 g saturated fat, 2 g fiber, 808 mg sodium. Calories from fat: 30%.

© 2003-2006 WebMD, Inc. All rights reserved.

 

Yogurt Breakfast Parfait

Ingredients:

  • 1 cup low-fat vanilla yogurt
  • 1/2 cup crunchy low-fat cereal or granola, divided
  • 1/2 cup fresh fruit, sliced (such as strawberries, blueberries, pineapple)

Preparation:

  1. To assemble parfait, begin with yogurt in the bottom of a bowl or tall glass.
  2. Add 2 tablespoons cereal and 1/4 cup fruit. Repeat.
  3. Top with the remaining 2 tablespoons of cereal.

Yield: 1 serving

Nutritional Information:

Per serving: 380 calories, 15 g protein, 71 g carbohydrate, 5 g fat (2.5 g saturated fat), 10 mg cholesterol, 40% Daily Value of calcium, 260 mg sodium.

© 2003-2006 WebMD, Inc. All rights reserved.

 

Blueberry Almond Vanilla Cereal

Ingredients:

  • 1 cup higher-fiber cold cereal (similar to bite-size shredded wheat or low-fat granola)
  • 1/2 cup vanilla soymilk (similar to the Silk brand)
  • 1/4 cup fresh or frozen blueberries
  • 1 tablespoon toasted almonds (sliced, slivered or chopped)

Preparation:

  1. Add the cold cereal to a bowl. Pour in vanilla soymilk.
  2. Sprinkle blueberries and almonds over the top.

Yield: 1 serving

Nutritional Information:

Per serving: 320 calories, 11 g protein, 55 g carbohydrate, 7 g fat, 0.6 g saturated fat, 3.4 g monounsaturated fat, 2.5 g polyunsaturated fat, 0 mg cholesterol, 8.3 g fiber, 53 mg sodium. Calories from fat: 20%.

© 2006 Elaine Magee

 

Creamy Banana Walnut Oatmeal

Ingredients:

  • 1 cup fat-free skim or 1% low-fat milk
  • 2 packets instant oatmeal
  • 1/2 ripe banana, mashed
  • 1/2 tablespoon chopped walnuts

Preparation:

  1. In a small bowl, combine milk and packets of oatmeal.
  2. Microwave on high for 1 to 2 minutes until steaming hot but not boiling.
  3. Stir until creamy.
  4. Stir in mashed banana.
  5. Garnish with walnuts and serve.

Yield: 1 serving

Nutritional Information:

Per serving: 370 calories, 17 g protein, 61 g carbohydrate, 2.5 g fat (0 g saturated fat), 15 mg cholesterol, 25% Daily Value of calcium, 10 mg sodium.

SOURCE: National Dairy Council.

© 2003-2006 WebMD, Inc. All rights reserved.

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