Barracks - Breakfast bonanza: Eat smart meal of day
CheeseBall - May 10, 2006 - 08:34 PM
Post subject: Breakfast bonanza: Eat smart meal of day
It's a fact. Breakfast nourishes the body and feeds the mind by providing energy the body can use for physical performance and the brain can use for concentration and problem solving.
Breakfast eaters, in general, also eat more grains, fruit, fiber, calcium with overall variety in their foods every day. Breakfast also has been shown to help with weight maintenance.
Eating cooked cereals, like oatmeal, is associated with lower body weight and a greater feeling of fullness. In one study, oatmeal produced the highest satiety rating among cereals tested.
There are oatmeal choices to fit every taste and lifestyle, from the familiar old-fashioned rolled oats to convenient flavored instant oatmeal and oatmeal-based cold cereals. Steel-cut oats are processed even less than old-fashioned oats.
However, oats do not always need to be eaten from a bowl.
They can replace up to one-third of the flour specified in recipes for baked goods, whole-grain oats can be used in delicious breakfast breads, like muffins and scones, and that weekend favorite, pancakes.
Oaty Pear ‘n' Pecan Pancakes use pancake mix to make them extra-easy. Gently folding the oats, pears and toasted pecans into the batter keeps their texture light.
Warm syrup provides a simple drizzle to finish the pancakes or they can be dressed up with more pecans and sliced pears. If no pears are on hand, apples are equally tasty.
Quick and old-fashioned oats are interchangeable when baking. Made with old-fashioned oats, baked goods usually have a heartier texture and cookies may spread a bit more.
All three parts of the grain in old-fashioned oats, quick oats, steel cut oats and instant oatmeal remain after milling, so the same cooked amounts generally provide the same nutrients. The difference in how the grain is cut, steamed and rolled affects cooking time and texture.
Whole grain oats, in the bowl or out, truly are a simple step to a great morning.
OATY PEAR ‘N' PECAN PANCAKES
1 cup pancake mix
1 tsp. cinnamon
1 cup milk
1 tbsp. oil
1 medium firm ripe pear, cored, chopped(1 cup)
3/4 cup uncooked oats (quick or old-fashioned)
2 tbsp. chopped toasted pecans
1/2 to 3/4 cup light syrup, warmed
Pear slices, if desired
Toasted chopped pecans, if desired
In large bowl, stir together pancake mix and cinnamon.
In medium bowl, combine milk, egg and oil until blended. Add to pancake mix. Using wire whisk, stir just until combined. Gently stir in pear, oats and pecans. Let stand 1 to 2 minutes to thicken.
On hot griddle or in heavy skillet, cook pancakes as package directs.
Serve with maple syrup, sliced pear and more pecans.
Makes 4 to 6 servings; 360 calories, 10 g (2 g saturated) fat, 60 mg cholesterol, 690 mg sodium, 58 g carbohydrate, 10 g protein and 4 g dietary fiber each.
Toasted pecans: On baking sheet, bake pecans in preheated 350-degree oven 5 to 7 minutes until fragrant, or microwave in single layer on high power 1 to 1-1/2 minutes. Cool before chopping.
All times are GMT + 7 Hours
Powered by PNphpBB2
© 2003-2004 The PNphpBB GroupCredits