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Breakfast Recipes

"Breakfast is the most important meal of the day"
Breakfast Recipes
Always start the day with a healthy breakfast.
You can be as creative as you want when it comes to making great, healthy breakfast recipes. Whether you're cooking for 1, 4 or 8 people, depending on where you live and the ingredients you have access to, if you're making a special breakfast for that special someone, most of the recipes listed below are relatively easy to follow even for those who are not normally in the kitchen.
CREAMY WHEAT CEREAL WITH MAPLE SYRUP AND BANANAS OAT AND DRIED FRUIT CEREAL WITH HONEY AND YOGURT
BANANA-RASPBERRY BREAD OLD-FASHIONED OATMEAL WITH APPLES, RAISINS AND HONEY-TOASTED WALNUTS
HOT RICE CEREAL WITH DRIED MANGO AND TOASTED COCONUT LOW-FAT BANANA BREAD
QUICK OAT BRAN AND BANANA MUFFINS BLUEBERRY BUCKWHEAT PANCAKES
CANTALOUPE SALAD WITH LIME, MINT, AND GINGER  
 

Why is it important to eat a healthy breakfast everyday?

Breakfast provides you with energy and nutrients that lead to increased concentration throughout the day.
Hunger sets in long before it's time for lunch, so many people who have not eaten breakfast snack on foods that are high in fat and sugar, which are known to provide a quick fix, temporarily increasing the blood sugar level.
People who skip breakfast are unlikely to meet the daily vitamin and mineral requirements that a simple breakfast provides
Breakfast provides energy for activities during the morning and helps to prevent a mid-morning slump.
Eating a healthy breakfast has been linked to better learning ability and memory functions.
 

CREAMY WHEAT CEREAL WITH MAPLE SYRUP AND BANANAS

Serves 4
Ingredients
- 2 large bananas, peeled
- 2 cups water
- 2 cups non-fat milk
- 1 cup farina (regular Cream of Wheat)
- 1/2 cup pure maple syrup
 
- 1/4 cup dried banana chips, chopped into small pieces
- 2 tablespoons sliced almonds, toasted
Method
Chop enough banana to equal 1 cup. Slice remaining banana and reserve.
Combine 2 cups water, nonfat milk and a pinch of salt into a heavy large saucepan. Bring mixture to boil. Gradually whisk in cream of wheat. Continue to whisk constantly until mixture thickens, about 4 minutes. Stir maple syrup and chopped banana into cereal.
Divide cereal among 4 bowls. Garnish each serving with reserved sliced banana, dried banana chips and toasted almonds and serve.
 
 

BANANA-RASPBERRY BREAD

Ingredients
Vegetable-oil cooking spray
- 2 cups all-purpose flour
- 3/4 cup sugar
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1.2 tsp salt
- 4 large ripe or overripe bananas, mashed
- 1/4 cup skim milk
- 1 large egg
- 1 tsp pure vanilla extract
- 1 cup fresh or frozen raspberries
Method
Heat oven to 180°C. Coat an 8" loaf tin with cooking spray. In a bowl, combine flour, sugar, baking powder, baking soda, and salt; whisk to blend. Make a well in center; set aside. In a bowl, combine bananas, milk, egg, and vanilla; fold in raspberries. Pour batter into center of dry ingredients; fold together until combined. Do not overmix. Pour batter into tin; bake 1 hour*. Cool in tin on a wire rack for 10 minutes, then remove from tin and cool completely.
 
 

HOT RICE CEREAL WITH DRIED MANGO AND TOASTED COCONUT

Serves 4
This surprisingly rich-tasting cereal is a healthy breakfast rice pudding. If you can't find dried mango in your local supermarket or natural foods store, you can use dried apricots instead.
Ingredients
- 2 cups water
- 1 cup long or short grain brown rice
- 2 cups nonfat milk
- 1/3 cup sugar
- 1/2 teaspoon grated orange peel
- 2 teaspoons vanilla extract
- 1/4 cup dried mango or dried apricots
- 2 tablespoons sweetened flaked coconut, lightly toasted
Method
Bring 2 cups water to boil in heavy medium saucepan. Add rice. Reduce heat; cover and simmer until rice is tender and water is absorbed, about 50 minutes. (Rice can be prepared 1 day ahead. Cover and refrigerate.)
Mix milk into rice in heavy medium saucepan. Boil until mixture is thick, stirring occasionally, about 5 minutes. Reduce heat to medium. Add sugar and orange peel and cook until flavors blend, stirring frequently, about 5 minutes longer. Remove saucepan from heat. Mix in vanilla extract. Spoon cereal into bowls. Top with dried mango and toasted coconut and serve.
 

QUICK OAT BRAN AND BANANA MUFFINS

Makes 12 muffins
Ingredients
- 1 1/4 cups all purpose flour
- 1 cup oat bran
- 1/2 cup sugar
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 3/4 cup milk
- 1/4 cup butter, melted
- 2 egg whites
- 1 teaspoon vanilla
- 2 ripe bananas, peeled and chopped
- 1 cup chopped pecans
Method
Preheat oven to 200 °C. Grease twelve 1/3-cup muffin cups or line with paper muffin cups. Combine first 5 ingredients in large bowl. Whisk milk, butter, egg whites and vanilla to blend in medium bowl. Add milk mixture to dry ingredients, stirring until just combined. Mix in bananas and 1/2 cup pecans. Divide batter among prepared muffin cups. Sprinkle remaining pecans over each muffin. Bake for about 20 minutes*. Transfer to rack to cool. Serve warm or at room temperature.
 
 

CANTALOUPE SALAD WITH LIME, MINT, AND GINGER

Serve on its own for breakfast or with a scoop of sorbet or ice cream for dessert. Makes 4 to 6 servings.
Ingredients
- 1 cantaloupe, halved, seeded, peeled
- 3 tablespoons fresh lime juice
- 3 tablespoons chopped fresh mint
- 2 teaspoons grated lime peel
- 2 tablespoons sugar
- 2 1/2 teaspoons grated peeled fresh ginger
- 2 teaspoons honey
Method
Cut cantaloupe into 3/4- to 1-inch cubes (about 5 cups) and place in large bowl. Add lime juice, mint, and lime peel; toss to blend. Mix in sugar, ginger, and honey. Refrigerate salad until ready to serve, stirring occasionally, up to 3 hours.
 
 

OAT AND DRIED FRUIT CEREAL WITH HONEY AND YOGURT

Serves 4
Ingredients
- 1 cup old-fashioned oats
- 1 cup plain low-fat yoghurt
- 1 cup mixed diced dried fruit, such as dates, prunes, figs and apples
- 1/2 cup chopped toasted hazelnuts or almonds
- 2 tablespoons honey
- 4 1/2 teaspoons fresh lemon juice
Additional honey (optional)
Additional yoghurt (optional)
Method
Combine oats, 1/2 cup yogurt, dried fruits, nuts, honey and lemon juice in medium bowl; stir to blend. Refrigerate at least 1 hour and up to 6 hours.
Stir remaining 1/2 cup yogurt into mixture. Serve, with additional yogurt and honey, if desired.
 

OLD-FASHIONED OATMEAL WITH APPLES, RAISINS AND HONEY-TOASTED WALNUTS

Serves 4
Ingredients
- 1/4 cup coarsely chopped walnuts
- 1 tablespoon honey
- 3 cups water
- 2 cups old-fashioned oats
- 1 teaspoon salt
- 1 cup unsweetened apples juice
- 1 cup finely chopped peeled apple
- 1/4 cup (packed) golden brown sugar
- 1/4 cup raisins
- 1/2 teaspoon ground cinnamon
- 1/2 cup nonfat vanilla yogurt
Method
Stir chopped walnuts in small nonstick skillet over medium heat until lightly toasted, about 3 minutes. Drizzle honey over and stir until honey thickens and coats nuts, about 2 minutes. Remove skillet from heat. Stir to loosen nuts from skillet and cool.
Bring 3 cups water to boil in heavy medium saucepan. Add oats and salt and stir over medium heat until oats are softened and very thick, about 5 minutes. Stir in apple juice, chopped apple, brown sugar, raisins and cinnamon. Reduce heat to low, cover and cook until apples are tender, about 5 minutes.
Divide cereal among 4 bowls. Top with vanilla yogurt and honey-toasted walnuts and serve.
 
 

LOW-FAT BANANA BREAD

Note: Very ripe bananas give the best flavor. Makes 1 loaf.
Ingredients
- 2 large eggs
- 3/4 cup sugar
- 1 cup mashed ripe bananas (about 3 medium)
- 1/3 cup buttermilk
- 1 tablespoon vegetable oil
- 1 tablespoon vanilla extract
- 1 3/4 cups all purpose flour
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
Method
Preheat oven to 165 °C. Lightly grease a loaf tin; dust with flour. Using electric mixer; beat eggs and sugar in large bowl until thick and light, about 5 minutes. Mix in mashed bananas, buttermilk, oil and vanilla. Sift flour, baking powder, baking soda and salt over mixture; beat until just blended. Transfer batter into prepared tin.
Bake bread until golden brown on top, about 1 hour*. Turn bread out onto rack and cool.
 

BLUEBERRY BUCKWHEAT PANCAKES

Makes about twenty-four 3-inch pancakes.
Ingredients
- 1/2 cup buckwheat flour (available at natural foods stores)
- 1/2 cup all-purpose flour
- 2 teaspoons double-acting baking powder
- 2 teaspoons sugar
- 1 teaspoon salt
- 1/4 cup cold unsalted butter, cut into bits
- 2 large eggs
- 1 cup milk
- 1 1/2 cups blueberries
vegetable oil for brushing pan
pure maple syrup as an accompaniment
Method
In a food processor blend together the flours, the baking powder, the sugar, and the salt, add the butter, and blend the mixture until fine texture. In a large bowl whisk together the eggs and the milk, add the flour mixture, and whisk the batter until it is combined well. Let the batter stand for 5 minutes and stir in the blueberries. Preheat a shallow pan and brush with oil. Spoon the batter onto the pan to form 3-inch rounds and cook for approximately 1 to 2 minutes on each side, or until they are golden. Transfer the pancakes as they are cooked to a heatproof platter and keep them warm. Serve with maple syrup.
 
* Longer cooking time may be required. Test with skewer- if the skewer comes out clean then the food is cooked, if not, then continue cooking and repeat test.
 
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