Leader Enterprise - March 20, 2013 - Breakfast Facts and Dishes

I love a good breakfast. After fasting all night, breakfast kick-starts your energy level. Choosing healthy slow burning foods, like fruits and whole grains helps you control your appetite until noon. Overeating throughout the day is less likely. Studies show that those who skip breakfast tend to make up for the calories later in the day, often with unhealthy food choices. 


There's more than one good reason to eat breakfast. It increases your metabolic-or calorie-burning-rate also. Consequently, you'll have more energy and weight control is easier. Watch out for foods heavy with refined sugars, like sugary cereals and pastries. These foods only offer calories without nutrients. High sugar foods may also cause you energy to soar briefly before it falls, and then you end up feeling more drained and hungry, even if you ate breakfast.



To avoid a sugar slump, choose whole grain breads and cereals, with low sugar content. Also, flaxseed is an excellent source of omega-3 fatty acids. Add to cereal, yogurt, cottage cheese and smoothies for a healthy boost in your morning. Try a lowfat yogurt parfait layered with fresh fruit and cereal or nuts. Whole wheat toast with a little peanut butter and a few banana slices makes a great breakfast to begin your day.

I'd enjoy this quick breakfast any day of the week-several days a week!It comes from Tiffany at Eat At Home blog. Find her at www.eatathomecooks.com. 

5 MINUTE BREAKFAST SANDWICH 

2 slices of bread

1 serving thinly sliced deli meat

1 serving thinly sliced deli cheese

1 egg

2 slices bread

flat-bottomed microwave safe bowl

Begin toasting the bread as desired. While the bread is toasting, grease the bowl and crack the egg into it. Add a dash of salt; beat it with a fork. Microwave it on high for one minute. When the egg is finished add cheese and then the deli meat on top. Let rest while you handle your toast. Spread the mayonnaise on both sides of toast. Use a spatula to slide the egg/cheese/meat stack directly onto one of the pieces and top with the other. Enjoy.

This next recipe is the kind of meal we love to have when we do breakfast for dinner. Pre cook ingredients the night before to make it quicker for morning fixings. This one comes from Libby at Cooking with Libby (www.cookingwithlibby.com)

SAUSAGE, EGG AND CHEESE PIZZA   

1(8 ozs.) pkg. refrigerated crescent rolls or pizza dough

1 # pork sausage (or 4 or 5 slices ready cooked bacon or chopped veggies of your choice)

1 c. frozen shredded hash brown potatoes, thawed

1 c. shredded cheddar or cojack cheese

3 eggs

1/4 c. milk

1/2 tsp. pepper

1/4 c. grated Parmesan cheese

Preheat oven to 375. Unroll crescent dough and place on greased 12" pizza pan; press seams together; press up sides of pan to form a crust. In a skillet, brown sausage over medium heat; drain and cool slightly. Sprinkle sausage, hash browns and cheddar cheese over crust. In small bowl, beat eggs, milk and pepper; pour over pizza. Sprinkle with Parmesan cheese. Bake 25 - 28 minutes or until golden brown. Let stand 10 minutes before cutting.

This is an easy dish to prepare the night before. You will WANT to get out of bed when you smell this cooking in the morning.

CROCKPOT PECAN PIE OATMEAL 

1 c. chopped pecans, divided

1-1/2 c. oatmeal, rolled oats or steel cut,not quick cooking 

4-1/2 c. milk

3/4 c. dark brown sugar

1/4 c. unsalted butter

1 tsp. vanilla extract

Toast pecans by cooking in small skillet over medium heat. Stir frequently and watch carefully to avoid burning. Reserve 1/2 c. pecans for serving. Combine remaining pecans and all the remaining ingredients in the crockpot. Cook on low for 7-9 hours. 

Your family will never know this yummy drink has oatmeal in it. It becomes ground through the blending process, but secretly adds nutrients.

PINA COLADA OATMEAL SMOOTHIES

2-1/2 c. pineapple

1 c. fat free Greek yogurt

1 c. dry oats

1-14 ozs. can light coconut milk (or whole milk)

2 bananas, peeled and sliced

1 scoop vanilla protein powder, optional

2 c. crushed ice

Place all ingredients except ice into the container of a blender or food processor. Process/blend until smooth. Add the ice, and blend until it reaches desired consistency. Pour, serve and enjoy!!