Great Breakfast, Great Energy

Make Ahead Breakfasts That Don’t Break The Bank

By now, we all know that eating a good breakfast keeps us going stronger longer. A recent study also shows that women who take in nearly half of their daily calories at breakfast lose weight more quickly than dieting sisters who divide the calories more evenly. What’s more, those who kept up the breakfast routine kept the weight off as well.
Children, too, need terrific breakfasts, especially on school days. A dear friend with small boys recently shared her secret to serene weekday mornings. She makes a week’s worth of breakfasts on Sunday, then refrigerates and/or freezes them. Her boys especially love her version of Dutch Babies, which she makes with whole grains and seasonal fruit.

Apple Dutch Baby

2 tablespoons butter
2 medium apples, cored and thinly sliced
1 teaspoon cinnamon
1 tablespoon sugar or honey
1 cup milk
1 cup whole wheat or rice flour
4 eggs, beaten until light

Preheat oven to 400 degrees F. Put a cast iron Dutch oven or large frying pan in the oven for 5 minutes, then add butter. When bubbly (2-3 minutes)™, add apples, cinnamon, and sugar or honey, stir to coat and cook in oven until barely tender (3-5 minutes). Meanwhile, whisk milk and flour thoroughly into eggs and pour over the apples. Bake until the Dutch Baby is puffed and golden brown (20-25 minutes). Serve warm or cut in quarters and freeze (reheat in the microwave in 30 seconds or in a buttered frying pan over medium heat in 2 minutes). Serves four.

Vegan Breakfast Bars

Lively with orange juice, sweet with apricots, and crunchy with nuts, Wheat Free Breakfast Bars are really delicious and smell like heaven. For variety, try them with dates and walnuts or dried mangoes and pecans. For extra protein, add some rice protein powder (or soy).

Wheat-Free Vegan Breakfast Bars

1 organic orange, juiced, rind grated
3 apples, cored and coarsely grated (2 cups)
2 cups old fashioned rolled oats
1/3 cup brown rice flour or barley flour
1/4 cup rice protein powder (optional)
1/2 cup dried apricots or dates, finely chopped
1/2 cup almonds or hazelnuts, coarsely chopped
1/2 cup golden raisins
1/4 teaspoon sea salt
1 teaspoon real vanilla extract

Preheat oven to 350 degrees F. In a large bowl, combine all ingredients and pat evenly and firmly into 8″ x 8″ baking dish.  Bake at 350 until golden brown (25-30 minutes). Cool for 15 minutes, then cut in bars and serve or freeze. Makes 8-12.

Easy Freezer Waffles

Raspberry Whole Grain Waffles are a speedy standby for ready-in-a-minute weekday breakfasts. My young adult offspring love to heat and run, taking a plate of warm waffles to wolf on the way to work. Waffles reheat in minutes in a toaster oven, and these homemade treats are better tasting, cheaper, and more nutritious than store bought.

Raspberry Whole Grain Waffles

1 cup whole wheat flour
1 cup whole wheat pastry flour
3/4 cup old fashioned rolled oats
2 tablespoons flax seed
2 teaspoons sugar
1/2 teaspoon sea salt
1 tablespoon baking powder
1/4 teaspoon freshly ground nutmeg
2 cups buttermilk (room temperature)
2 eggs, lightly beaten
1/3 cup canola or safflower oil
plus 1-2 ]tablespoons more for waffle iron
1-1/2 cups raspberries (frozen work fine) optional

In a large bowl, combine dry ingredients and mix well. Add buttermilk, eggs, milk, and 1/3 cup oil, then stir in fresh or frozen berries. Heat waffle iron and brush with oil. , then add batter. In general, use a scant 1/4 cup of batter per 4-inch square of waffle iron. Cook for 3 minutes or until done (waffles will release easily when done). Serve hot or cool and freeze.  To reheat, toast for 30-45 seconds. Makes about 30 4-inch waffles.

Tasty Pumpkin Pancakes

Pumpkin Pancakes also freeze well and reheat in a minute. Make a protein-rich breakfast sandwich by spreading a pancake with almond butter and jam and topping it with a second pancake. Fast and fabulous!

Golden Pumpkin Pancakes

1 cup whole wheat pastry flour
1 cup unbleached white flour
1 tablespoon baking powder
1/2 teaspoon sea salt
1 teaspoon cinnamon
1 teaspoon ginger
1/2 tsp cardamom or nutmeg
1 cup pumpkin puree (canned works fine)
2 eggs, well beaten
2 cups almond or hazelnut milk
1 teaspoon real vanilla extract
2 tablespoons safflower or canola oil
plus oil for frying pan (about 1 tablespoon)

In a bowl, sift together dry ingredients, set aside. In a large bowl, blend pumpkin and eggs well, then stir in milk, vanilla, and oil.
Beat in the milk & oil until smooth. Add to flour mixture. heat 1/4 teaspoon oil in a heavy frying pan over medium high heat and add batter, using 1/4 cup for each pancake. Cook until bubbles form around the edges, then flip and cook until both sides are golden brown (2-3 minutes per side). Serve warm or freeze. Makes about 12.