Saturday, October 22, 2016

Modify Your Morning Meal

Day after day, week after week, month after month, eating the same daily breakfast can grow boring. Spooning the same old cereal out of a bowl before rushing out the door can tire anyone, and a change to the morning routine can become a necessity.

Luckily, solutions to a repetitive breakfast rut exist in the form of delicious recipes that can easily be implemented in your kitchen. And while some tasty morning meals come at the expense of a high calorie count, options exist for a healthier energy boost to get your day started.

According to a study by the American Journal of Clinical Nutrition, people who eat breakfast are more physically active in the mornings than people who don’t eat breakfast. To give yourself a wake-up call each day, find recipes that fit your timeframe and taste preferences.

The USDA MyPlate Food Guide recommends a balanced variety of foods from all of the major food groups, including fruits, vegetables, whole grains, low- or non-fat dairy and lean protein. These Oat Bran Blueberry Muffins, courtesy of registered dietitian Shanna Stewart of Wellness For The Win, fill several of those all-important categories, including the grains from uncooked hot cereal and vitamin D from skim milk, for a way to stay energized throughout your morning. These on-the-go breakfast bites are a healthier alternative to store-bought muffins that are normally loaded with calories and fat.

For more healthy breakfast ideas and other recipes to use throughout the day, visit

Oat Bran Blueberry Muffins

  • 2          cups oat bran hot cereal, uncooked
  • 2          tablespoons brown sugar substitute
  • 2          teaspoon baking powder
  • 1/2       teaspoon salt (optional)
  • 1          cup skim milk
  • 2          egg whites, slightly beaten
  • 1/4       cup honey or molasses
  • 2          tablespoons canola oil
  • 1/2       cup fresh or frozen blueberries
  1. Heat oven to 425°F.
  2. Line 12 muffin cups with paper baking cups or spray bottoms only with non-stick cooking spray.
  3. In bowl, combine oat bran cereal, brown sugar substitute, baking powder and salt, if desired; mix well.
  4. Add milk, egg whites, honey, oil and blueberries; mix just until dry ingredients are moistened. Do not over-mix.
  5. Fill prepared muffin cups about three-quarters full.
  6. Bake 15-17 minutes, or until golden brown.
Variation: In place of blueberries, stir 1 medium mashed, ripe banana or any other fruit of choice into batter before baking.

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