« Garlic Basics | Main | Try Something New : Fruit! »
August 14, 2006
Breakfast with Nutrient Power
Tired of your same old breakfast? Let Cooking Light nutrient-pack your breakfast with a blueberry muffin, slice of carrot bread or a peanut butter shake!
Blueberry Power Muffins with Almond Streusel
We call these "power" muffins because they're loaded with B vitamins from whole wheat flour, calcium from milk and yogurt, antioxidants from blueberries, and heart-friendly monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month, then thaw them at room temperature, or microwave each muffin at HIGH 15 to 20 seconds.
Muffins:
1 1/2 cups all-purpose flour, divided
1 cup whole wheat flour
1 cup quick-cooking oats
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
2 cups vanilla low-fat yogurt
1/2 cup 2% reduced-fat milk
3 tablespoons canola oil
2 teaspoons vanilla extract
1 large egg
1 1/2 cups fresh blueberries
Cooking spray
Streusel:
1/4 cup all-purpose flour
1/4 cup slivered almonds, chopped
1 tablespoon brown sugar
1 tablespoon butter, melted
Preheat oven to 400°.
To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 1 1/2 cups all-purpose flour, whole wheat flour, oats, granulated sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine yogurt, milk, oil, vanilla, and egg, stirring with a whisk. Add yogurt mixture to flour mixture; stir just until moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.
To prepare streusel, combine 1/4 cup all-purpose flour, almonds, brown sugar, and butter. Sprinkle evenly over batter. Bake at 400° for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on a wire rack; remove from pans. Serve warm or at room temperature.
Yield: 15 servings (serving size: 2 muffins)
CALORIES 244(23% from fat); FAT 6.1g (sat 1.3g,mono 2.9g,poly 1.4g); PROTEIN 6.1g; CHOLESTEROL 18mg; CALCIUM 136mg; SODIUM 260mg; FIBER 2.5g; IRON 1.5mg; CARBOHYDRATE 42.3g
Carrot Quick Bread with Cream Cheese Frosting
This bread is rich in protein. Oats provide soluble fiber, and carrots contribute betacarotene. Slice the entire loaf, wrap slices individually in foil, and freeze for up to a month. Toss a slice in your briefcase - when you get to work, it should be thawed.
Bread:
3/4 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup soy flour
3/4 cup quick-cooking oats
2 teaspoons ground cinnamon
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup packed brown sugar
2 tablespoons butter, softened
1/2 cup water
1 large egg
1 cup whole milk
1 teaspoon vanilla extract
1 1/2 cup finely shredded carrot
1/2 cup golden raisins
Cooking spray
Frosting:
1 cup (4 ounces) block-style cream cheese, softened
1/3 cup powdered sugar
2 teaspoons fresh lemon juice
Preheat over to 350°.
To prepare bread, lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, cinnamon, baking powder, baking soda, and salt.
Place brown sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add water and egg; beat well. Beat in milk and vanilla. Gradually add flour mixture, stirring just until blended. Fold in carrot and raisins. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.
To prepare frosting, place cream cheese and powdered sugar in a bowl; beat with a mixer at medium speed until fluffy. Beat in lemon juice. Spread frosting over top of cooled bread.
Yield: 8 servings (serving size: 1 slice)
CALORIES 393(27% from fat); FAT 11.9g (sat 6.1g,mono 3.1g,poly 0.9g); PROTEIN 10.2g; CHOLESTEROL 54mg; CALCIUM 153mg; SODIUM 338mg; FIBER 5.1g; IRON 3.1mg; CARBOHYDRATE 63.9g
Chocolate-Peanut Butter Smoothie
Protein and monounsaturated fat from the peanut butter, potassium from the banana, and protein and calcium from the yogurt will get your day off to a great start. Peel and slice bananas to freeze individually in zip-top bags for smoothies and shakes.
1/2 cup 1% low-fat milk
2 tablespoons chocolate syrup
2 tablespoons creamy peanut butter
1 frozen sliced ripe banana
1 (8-ounce) carton vanilla low-fat yogurt
Place all ingredients in a blender; process until smooth.
Yield: 2 servings (serving size: about 1 cup)
CALORIES 332(29% from fat); FAT 10.8g (sat 3.2g,mono 4.5g,poly 2.3g); PROTEIN 12.7g; CHOLESTEROL 8mg; CALCIUM 282mg; SODIUM 194mg; FIBER 3.1g; IRON 1mg; CARBOHYDRATE 49.8g
Posted by Lisa at August 14, 2006 7:28 PM
Trackback Pings
To send a trackback, use this url. If you know anything about this subject, please post a comment.