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Breakfast Recipes

Whole wheat blueberry pancakes
Whole wheat blueberry pancakes

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December 13, 2010

Try these tasty recipes to start your senior loved one's day off right.

Whole Wheat Blueberry Pancakes
Servings: 6
Serving Size: 2 pancakes

Ingredients:
2/3 cup unbleached flour
1/3 cup whole wheat pastry flour (whole wheat flour will also work)
2 tablespoon yellow cornmeal
1/4 cup rolled oats (ground fine in food processor or blender)
1/2 teaspoon baking soda
1 teaspoon baking powder
1/8 teaspoon salt
2 tablespoons sugar
1 egg
1 tablespoon canola oil
3/4 cup low fat buttermilk
1 cup blueberries (fresh or frozen)

Directions:
In a large mixing bowl, combine the flours, cornmeal, oats, baking soda, baking powder, salt and sugar and stir until uniformly blended. In a separate bowl, whisk the eggs and oil together and then stir in buttermilk. Pour the egg mixture into the flour blend and stir together - do not over mix. Add the blueberries and fold into batter. In a large saute pan or griddle, apply a light coating of cooking spray. Pour 1/4 cup of batter for each pancake into the pan. Turn the pancakes when bubbles form around the edges and on top. Cook until golden brown on both sides.

Nutritional Analysis per Serving:
Calories: 180
Fat: 4 g
Carbohydrate: 30 g
Protein: 6 g
Sodium: 290 mg


Cranberry Apricot Oatmeal
Servings: 4
Serving Size: 1 cup

Ingredients:
4 cup water
1 cup steel-cut oats
2 tablespoons dried cranberries
2 tablespoons dried apricots
Dash salt

Directions:
*This breakfast dish needs to be started the night before you plan to serve it.

In a large bowl, combine water, oats, dried cranberries, dried apricots and salt. Stir well. Cover the bowl and leave overnight in the refrigerator or on the kitchen counter. In the morning, stir the contents of the bowl and pour into a pot. Over high heat, bring to a boil, then reduce the heat to a simmer and cook for about 30 minutes or until the oats have absorbed all of the water. If you prefer dry oatmeal, use about 1/4 cup less water. If you prefer your oatmeal very moist, add 1/4 cup more water.

Nutritional Analysis per Serving:
Calories: 200
Fat: 3 g
Carbohydrate: 37 g
Protein: 6 g


Spinach Florentine Omelet
Servings: 1
Serving Size: 1 omelet

Ingredients:
1/4 cup plus 2 tablespoon Egg Beaters® or similar egg substitute
1 tablespoon shredded cheddar cheese
1/4 cup low-fat cottage cheese
1 teaspoon Parmesan cheese, grated
1/4 cup spinach, chopped
1/4 cup tomato, diced

Directions:
Apply cooking spray to a saute pan and set over medium heat. Cook the tomatoes for 2-3 minutes, then add the spinach. Stir the vegetables until the spinach is wilted. Spoon the vegetables onto a plate and set aside. Spray the pan again, return to the heat and pour the eggs evenly over the bottom. Shake the pan periodically, and when the egg starts to slide freely, the bottom side is done. If the omelet looks like it is cooking but not sliding from the pan, use a spatula to loosen the bottom as needed. As the top begins to become firm, place cheese in the center and allow to melt. Then add the vegetables over the cheese and fold the egg over to form the omelet. Slide the omelet from the pan onto a serving plate.

Nutritional Analysis per Serving:
Calories: 115
Fat: 2 g
Carbohydrate: 5 g
Protein: 19 g
Sodium: 500 mg


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