Breakfast Cereals: Fruit and Nut Cereal.

Fruit and Nut Cereal.

Packed with protein and high in complex carbohydrates, this tasty mix will keep you going well into lunchtime.
2 cups 1-minute oatmeal
1 cup crumbled shredded wheat
1 cup bran or bran cereal
1 cup wheat germ
1 cup unsalted walnuts, almonds, pecans, or cashews
1/2 cup chopped pitted dates
1 cup chopped dried prunes, apricots, pears, apples, or bananas
1 cup light or dark raisins
1 cup instant nonfat dry milk
1. In a large bowl, combine the oatmeal, wheat flakes, bran, wheat germ, and nuts. Add the dates and dried fruit, and toss to combine the ingredients and coat the fruit with the oatmeal mixture. Add the raisins and dry milk, and stir gently to combine the ingredients thoroughly.
2. Place the cereal in an airtight container or self-sealing plastic bag. Label and date, and store for up to 2 months in the refrigerator.
Makes about 9 1/2 cups

Breakfast Cereals: Granola.

Packed with nutrition and good taste, granola is the ultimate win-win combination. Eat it with milk for breakfast; sprinkle it on fruit, yogurt, or ice cream; incorporate it into crumble toppings for cobblers; crush it to make crusts for pies or cheesecakes-or just grab a handful for a healthy, energy-boosting snack. To cut the cost of homemade granola, check out the bulk sales aisles of health food supermarkets, such as Sunflower, or Wild Oats.
4 cups old-fashioned rolled oats
1 cup natural wheat and barley cereal
1 cup sliced unblanched almonds
1/2 cup firmly packed light brown sugar
1 teaspoon salt
1 teaspoon ground cinnamon
1/4 cup frozen apple juice concentrate, thawed
1/4 cup water
2 tablespoons butter, melted
2 tablespoons vegetable oil
2 tablespoons honey
1 teaspoon vanilla
Grated zest of 1 orange
1 cup dried pitted cherries
1 cup light seedless raisins
1. Preheat the oven to 300 degrees F.  Lightly coat a 15 x 10-inch jelly-roll pan with nonstick cooking spray and set aside.
2. In a large bowl, combine the rolled oats, cereal, almonds, brown sugar, salt, and cinnamon; set aside. In a small bowl, whisk together the apple juice concentrate, water, butter, oil, honey, vanilla, and orange zest. Pour the juice mixture over the oat mixture and toss until all the ingredients are well combined. Spread the mixture evenly in the prepared pan.
3. Bake, stirring every 15 minutes, until golden and slightly crunchy, about 1 hour.
4. Remove the pan to a rack to cool completely, about 1 hour. When cooled, stir in the cherries and raisins. Store in an airtight container.
Makes 7 cups

Breakfast Cereals: Oatmeal Mix.

Oatmeal Mix.

Ready-to-eat oatmeal mixes are a godsend on busy mornings when you need a healthy breakfast in a hurry. The prepackaged mixes are pricey. So whip up your own-and vary it depending on your family’s tastes.
6 cups quick-cooking oats
1 1/3 cups dry milk
1 cup dried diced or small apples, apricots, banana slices, prunes, raisins, or mixed dried berries
1/4 cup sugar
1/4 cup brown sugar
1 tablespoon ground cinnamon
1 teaspoon salt
1/4 teaspoon ground cloves
1. In a large bowl, combine all the ingredients and toss to mix well.
2. Store the oatmeal mix in an airtight container or self-sealing plastic bag. Label, date, and store in a cool, dry place for up to 6 months.
To use: Shake the mix well before using. In a saucepan, bring 1/2 cup water to a boil. Slowly stir in 1/2 cup of oatmeal mix. Reduce the heat and cook, stirring, for 1 minute. Remove the pan from the heat, cover, and let stand for 1 minute more or until the oatmeal is the desired consistency.
Makes 8 cups

Buckwheat, Apple and Cheese Breakfast Burritos.

breakfasts-001For the base of these hearty burritos, make the buckwheat pancakes the night before.
Store them tightly wrapped in an airtight bag or in a container in the refrigerator. In the morning, pile grated cheese, cooked ham or chicken, vegetables or fruit in the center of one or two pancakes. Microwave on high for 30 seconds, fold over, secure with a toothpick and go!

Buckwheat Apple Pancakes:

Makes eight 3-inch Pancakes
Toothsome and heavy with fruit and nuts, these pancakes are quite a change from the lighter variety made with refined white flour. Enjoy them alone, or use them as the base for breakfast burritos.
1/2 cup rolled oats or Whole-Grain Granola {see recipe Whole-Grain Granola or store bought}
1/2 cup spelt flakes *
1 cup boiling water
1/2 cup unbleached all-purpose flour
2 tablespoons organic cane sugar or brown sugar
1 tablespoon baking powder
1 tablespoon chopped fresh rosemary
Pinch salt
1 apple, shredded
1/4 cup finely chopped walnuts or pecans
1 cup soy or rice milk
1 egg, lightly beaten
3 tablespoons olive oil, divided
* If spelt flakes are not available, use 1 cup of old-fashioned rolled oats in place of the first 2 ingredients {oats or Granola and spelt}

Burrito Fillings:

Shredded cheddar, Swiss or other hard cheese
Hard-boiled egg, sliced or grated
Cooked ham, cut in strips
Cooked chicken, cut in strips
Cooked kidney, black or navy beans
Fresh greens, such as spinach, sliced cabbage, sprouts, lettuce
Chopped peppers {sweet or hot} or fruit
Chopped fresh herbs, such as cilantro, parsley, oregano, savory, thyme, rosemary or tarragon
1. Make Buckwheat Apple Pancakes: In a medium bowl, combine oats or Granola and spelt. Stir in boiling water and let stand for 5 minutes.
2. Meanwhile, in a large bowl, combine flour, sugar, baking powder, rosemary and salt and stir with a whisk. Add apple and nuts. Make a well in the center.
3. Stir milk, egg and 2 tablespoons of the oil into soaked grains. Pour this mixture into dry ingredients and stir just enough to mix.
4. In a large skillet or griddle, heat remaining tablespoon of oil over medium heat. Spoon 1/4 cup pancake batter onto hot skillet. Cook 2 to 3 minutes, or until pancakes are lightly browned on other side. Repeat with remaining batter, re-oiling pan as necessary.
5. Serve immediately; or cool and wrap tightly, and store in refrigerator up to 4 days. Pancakes can be frozen individually on a baking sheet, then stored in airtight containers in freezer up to 1 month.
6. For each Breakfast Burrito: Distribute 2 tablespoons cheese and 2 tablespoons of a protein ingredient {cooked egg, ham, chicken, fish or beans} along one half-side of a buckwheat pancake. Top with 1/4 cup greens and 1/4 cup vegetables or fruit; sprinkle 1 tablespoon chopped fresh herbs over all. Fold in half. Secure with a toothpick. Heat in microwave oven for 30 seconds, or until cheese melts.

Whole – Grain Scones.

Makes 8 Scones
These tarragon-spiked breakfast favorites are superb. For a tasty change, add low-glycemic pizza toppings.
1 1/2 cups whole wheat flour
1/2 cup old-fashioned rolled oats or spelt flakes
3 tablespoons organic cane sugar crystals or granulated sugar
1 tablespoon chopped fresh tarragon *
1 tablespoon baking powder
1/4 teaspoon salt
1/2 cup buttermilk
2 tablespoons olive oil
1 large egg
* Or, substitute fresh oregano, marjoram, thyme and/or sage.
1. Preheat oven to 400 degrees. Lightly oil a baking sheet.
2. Make scones: In a bowl, combine flour, oats, cane sugar, tarragon, baking powder and salt. With a fork, beat olive oil and egg into buttermilk. Use fork to mix liquid ingredients into dry ingredients. Dough should be dry enough to handle. If not, add up to 1/4 cup additional flour.
3. Turn dough onto prepared baking sheet. Pat dough into a circle about 6 inches in diameter and 1-inch-thick. Using a sharp knife, cut circle of dough into 6 wedges.
4. Bake 15 minutes, until lightly browned. Cool. Store scones in an airtight container up to 3 days. Or, store in a freezer bag in freezer up to 1 month.

5. To make pizzas: Split a scone in half and arrange on a baking sheet. Spread about 2 tablespoons tomato sauce, hummus or bean spread over each half. Top with chicken or fish, vegetables and herbs. Sprinkle 2 tablespoons cheese over top. Bake at 400 degrees 8 minutes, or until cheese is melted and bubbly.