Tuesday, September 19, 2017 This Week's Paper
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New Year’s Breakfast Ideas

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With the New Year here, many people are trying to incorporate healthier habits, I encourage starting out with one new healthy habit at a time, like eating breakfast.  Breakfast is a great way to start out your day. It’s suggested to try and eat within two hours of waking.  Breakfast eaters tend to have improved attitude, increased energy and kids who eat breakfast tend to perform better on tests.  A nutritious breakfast will start your day out right.  Grab and go foods can be convenient for busy people.   Fresh fruit, breakfast bars (low sugar ones are best), cottage cheese, yogurt, boiled eggs, and dried fruit mixed with nuts (make your own version) are all good ideas.   If you like breakfast cereals the healthier ones will be low in sugar and have higher fiber content per serving.  

Pumpkin Pancakes
These cakes are thick and yummy and pumpkin contains iron and potassium (good for blood pressure) and is an excellent source of vitamin A and fiber.  


2 cups of flour (whole wheat flour can be used or mixed with white flour)
2 cups low-fat milk or butter milk (you can make butter milk by adding 1 Tbs. lemon juice or white vinegar to each cup of milk and let stand 5 to 10 minutes)
1 cup or 8 oz. of canned pumpkin
3 Tbs. olive oil (Ok to use applesauce instead)
1 tsp. vanilla
2 Tbs.  brown sugar (Ok to use baking blend brown sugar Splenda)
2 ¼ tsp. baking powder
½ tsp. salt
1 tsp. cinnamon
½ tsp. allspice
½ tsp. ginger


Separate the dry and wet ingredients.  Mix all dry ingredients first, stir to remove clumps, and then add wet ingredients.  Stir gently until the dry and wet ingredients are moist (over mixing can make pancakes less fluffy).  Cook on medium heat until you see bubbles pop and form indents on the surface of the pancake, slide spatula under each one and flip.  Your pumpkin pancakes will be golden brown.    

Overnight Breakfast Parfait

This recipe gives you a good dose of whole grains, vitamin C & D and calcium.  Make the night before, use small jars for an easy grab and go breakfast that will make you feel more positive and energetic.   


2/3 cup of rolled oats
2 cups of low fat milk (try almond, coconut, soy milk or nonfat plain Greek yogurt)
1-2 tsp. Honey
1 tsp. vanilla extract
2 medium peaches & 1 cup of strawberries, or other chopped fresh, frozen or drained canned fruit


1. Mix the oats with the milk, vanilla, and honey.
2. Layer the oats and fruit alternatively, inside of a small jar or other container.
3. Place in the refrigerator overnight

Scrambled egg muffins

These can be stored in the refrigerator and gentle reheated for an easy fast breakfast for adults and kids.  You can also add meat and serve with a tortilla.  It you like it spicy add hot sauce or salsa.  


Greased muffin tin
Eggs, one for each muffin tin hole (to decrease fat, remove some the egg yolks)
Chopped raw or cooked vegetables of your choice 1 cup (spinach, onions and peppers work well)


1. Preheat oven to 375 degrees
2. Beat eggs in a bowl
3. Add chopped vegetables to egg mixture
4. Pour mixture in greased muffin tin / OK to use muffin baking cups or parchment paper
5. Bake for 8-10 minutes until eggs are set and mixture puffs

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