“Good Morning!” Cranberry Walnut Muffins
Nonstick cooking spray
Peel of 1 orange
1/2 cup sugar
2 eggs, lightly beaten
2 tablespoons canola oil
1/2 cup silken tofu
1-1/4 cup unbleached all purpose flour
1/4 cup soy flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/3 cup walnuts, finely chopped
1/2 cup dried cranberries, coarsely chopped
Remove orange peel with a vegetable peeler, or grate. Blend tofu. Chop nuts and cranberries.
Preheat oven to 375 degrees F. Coat muffin tin with cooking spray; set aside. Put orange peel and sugar in the bowl of a food processor and process one to two minutes until the sugar is orange colored. Turn into a mixing bowl with the eggs, oil and tofu. Beat with a wire whisk until smooth.
Place flours, baking powder, soda and salt in mixing bowl, stir well. Add the walnuts and cranberries, then pour the liquid ingredients over dry ingredients and mix quickly just until blended; batter will be lumpy. Do not over mix or muffins will be tough. Fill muffin cups about three-fourths full. Bake 15 minutes, until golden and springy to the touch. Makes 12 muffins.
Nutritional information per muffin: 166 calories, 5.7 grams fat, 126 milligrams sodium, 35 milligrams cholesterol, 25 grams carbohydrates, 0.7 grams saturated fat, 1 grams fiber, 4 grams protein.
Tanner’s Tasty Breakfast Squares
Canola oil spray
1 tablespoon canola oil, divided
1 small carrot, shredded
1/4 cup finely chopped onion
1 whole scallion, chopped
1/4 teaspoon ground turmeric
4 ounces firm tofu cut in four pieces
1 large egg
1 teaspoon reduced sodium soy sauce (optional)
1/2 teaspoon salt
5 ounces (1/2 package) frozen chopped broccoli, defrosted
1 cup cooked brown rice
Preheat the oven to 325 degrees F. Coat a loaf-shaped baking pan with cooking spray. Set aside.
Heat two teaspoons of the oil in a small skillet over medium-high heat. Sauté the carrot, onion, scallion and turmeric until the carrot is soft, about five minutes. Turn the mixture into a mixing bowl.
Squeeze each piece of tofu to eliminate excess water. When it resembles cottage cheese, place it in a food processor or blender. Add the egg white, remaining oil, soy sauce (if using) and salt. Purée until smooth. Transfer to the bowl with the cooked vegetables. Stir in the broccoli and rice. With a rubber spatula, mix until well combined. Spread the mixture in an even layer in the prepared baking pan.
Bake 30 to 45 minutes or until firm to the touch in the center. Cool completely in the pan. Turn out onto a cutting board and cut into six squares. Eat at room temperature or after being gently warmed in a microwave. Can be frozen for up to one week. Makes four servings.
Nutritional information: Per serving, 153 calories, 7 grams total fat (less than 1 gram saturated fat), 17 grams carbohydrate, 8 grams protein, 3 grams dietary fiber, 355 milligrams sodium.
Breakfast in a Flash! Banana Smoothie
2 medium bananas, peeled and sliced
1 container (8 ounces) low fat vanilla yogurt
1 1/2 cups skim milk
1 cup ice cubes or crushed ice
1 teaspoon toasted wheat germ
Dash of cinnamon or nutmeg
Combine bananas, yogurt, milk, ice cubes and wheat germ in a blender. Blend until smooth. Pour mixture into chilled glasses. Sprinkle with cinnamon or nutmeg. Serve immediately. Makes two servings.
Nutritional information: Per serving, 227 calories, 1 gram fat (less than 1 gram saturated fat), 47 grams carbohydrate, 13 grams protein, 3 gram dietary fiber, 164 milligram sodium.
Sunday Morning Oatmeal-Blueberry Pancakes
1/2 cup quick-cooking (not instant) rolled oats
2 1/2 cups low-fat milk
1 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
3 medium eggs
1 teaspoon vanilla extract
Canola oil spray
Blueberries or blackberries (if desired)
In a medium bowl, combine oats and milk. Stir to blend and set aside. In a large bowl, combine flours, sugar, baking powder, salt, cinnamon and nutmeg. Blend well. Add eggs and vanilla to oat mixture, stir to blend and add to dry mixture. Stir just until all ingredients are moist—over-mixing will cause pancakes to be tough.
Spray large frying pan with oil spray and preheat over medium heat. Use 1/4 cup batter for each pancake. Sprinkle a handful of blueberries or blackberries on pancake before it sets. Turn when bubbles appear on the surface and bottom is browned. Makes 18 pancakes.
Nutritional information: Per pancake, 78 calories, 1 gram total fat (less than 1 gram saturated fat), 13 grams carbohydrates, 4 grams protein, 1 gram dietary fiber, 157 milligram sodium.
South-of-the-Border Breakfast Fruit Wrap
1 tortilla, preferably whole wheat
2 teaspoons “fruit only” strawberry (or flavor of choice) preserves
2 tablespoons reduced-fat ricotta or cottage cheese
1/3 to 1/2 cup sliced fresh strawberries (or any fresh fruit)
2 tablespoons sliced, toasted almonds
Spread fruit preserves on tortilla. Top with ricotta or cottage cheese. Carefully top with sliced fruit. Sprinkle with sliced almonds. Starting from one end, roll tightly. Wrap in foil for neater eating. Makes one fruit wrap.
Nutritional information: Per serving, 231 calories, 9 grams fat, 2 grams saturated fat, 34 grams carbohydrates, 9g protein, 4 grams dietary fiber, 213 milligrams sodium.
Easy-on-the-Digestion Breakfast Rice Pudding
2 cups cooked brown rice
1-1/2 cups vanilla rice milk
3 tablespoons raisins (optional)
2 tablespoons maple syrup
1 tablespoon vanilla extract
1/4 teaspoon cinnamon
In a medium-sized saucepan, combine all ingredients and bring to a slow simmer (do not boil). Cook uncovered, stirring occasionally, for about 20 minutes, or until thick. Serve hot or cold. Makes 6 half-cup servings.
Nutritional information: Per serving, 372 calories, 1 gram total fat, 3 milligrams cholesterol, 366 milligrams sodium, 1 gram total fiber, 10 grams protein, 81 grams carbohydrates, 363 milligrams potassium.