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Breakfast
Unscrambled
Whether you're running out the door or relaxing at home,
here are two easy strategies for the first meal of the day.
Text by Sarah Whistler, Recipes by Terry Blonder Golson, Photography
by Becky Stayner, Styling by Lydia E. DeGaris and Jan Gautro
- Cooking Light, March 2001
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You're late
for work, there are kids' lunches to pack, the dog's
bowl is empty. And when the choice is between taking
a shower and making breakfast - well, there really is
no choice.
You still get
hungry, tough, so you grab something from a convenience
store or drive-through. How much better, for your pace
of mind and the sake of nutrition, to take the time
to enjoy a homemade breakfast. With just a little time
and planning, you can make one with ease.
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MAKE-AHEADS FOR MEALS ON THE RUN
Try a smoothie
for a quick breakfast solution. All you need are fat-free
milk, banana, mango, and a blender. Presto: You've got
a healthy, 160-calorie breakfast that can travel with
you through morning traffic. Get creative with your
favorite fruits - fresh or frozen - or try adding some
wheat germ for extra nutrients.
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With only a few minutes
of preparation the night before, you can wake up to crunchy
fruit granola or a sausage calzone that you can heat while
getting dressed. Fresh muffins are always great, especially
when you're filled them with cream cheese and jelly or preserves.
You can double or
triple the recipes for the granola or muffins and have enough
to feed the family for the entire week. And you can put either
in a sandwich bag for a midmorning snack at the office.
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BANANA-MANGO SMOOTHIE
Freeze the
cubed mango overnight in an airtight container to make
this smoothie a snap to throw together (for variety,
try substituting frozen berries for the mango). Remember
to let frozen mango thaw for 15 minutes to soften slightly.
The dry milk is optional, but one tablespoon provides
about 100 milligrams of calcium.
1 cup cubed
peeled ripe mango
3/4 cup sliced ripe banana (about 1 medium)
2/3 cup fat-free milk
1 tablespoon nonfat dry milk (optional)
1 teaspoon honey
1/4 teaspoon vanilla extract
Arrange the
mango cubes in a single layer on a baking sheet; freeze
until firm (about 1 hour). Place frozen mango and the
remaining ingredients in a blender. Process until smooth.
2 servings (serving
size: 1 cup).
CALORIES
160 (4% from fat); FAT 0.7g (sat 0.3g); PROTEIN 5.1g;
CARB 36.1g; FIBER 2.6g; CHOL 2mg; IRON 0.3mg; SODIUM
65mg; CALC 160mg.
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NEXT
: BROCCOLI-SAUSAGE CALZONES,
STRAWBERRY-AND-CREAM CHEESE-FILLED MUFFINS AND MORE! >>
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