Having a breakfast that includes fiber also helps you stay full longer. Try a hot cereal such as oatmeal, brown rice or cereal bars with at least 3 grams of fiber in each serving.
Adding at least two servings of fresh fruits also will help you feel full longer while providing more fiber, nutrients and fewer calories than other choices.
And don't forget about adding other whole grains. The grains most familiar to us are probably wheat and corn, but there are many other options such as millet, brown rice, spelt, quinoa, bulgur, rye, or kamut. Experiment. Try some new recipes for even greater health benefits. The more variety of foods selected, the more nutrients are available to you.
When buying whole grains, be sure to read the label. The first ingredient should say whole wheat flour, whole oats, brown rice, whole rye.
Foods with the words 100 percent wheat, cracked wheat, stone ground, or bran are usually not whole-grain products.
Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients.
The most important thing about breakfast is to eat it. With a little planning, you can make breakfast an easy part of your day. Give it a try for at least one to two weeks to see if you feel better.
Maple Millet Pudding
Combine in a 2.75 quartglass, rectangular casserole (or one of similar size):
1 cup dry millet
1 cup chopped dates
4 2/3 cup boiling water
1 tablespoon maple syrup
1 teaspoon vanilla
1/2 cup almond slices
Bake at 350 degrees for 1 hour.
Serve for breakfast or dessert.
Here is another whole grain recipe:
Holiday Breakfast Pudding
Combine in a 1 quart casserole dish.
2 cups cooked brown rice
11/2 cups cooked millet
1 cup apple juice
3/4 cup pineapple tidbits (fresh)
1 red pear, chopped
1/4 to 1/2 cup currants (or raisins)
1/2 cup dried cranberries
1/2 cup almond slices
1 tablespoon maple syrup
1 teaspoon vanilla flavoring
Bake at 350 degrees, 45 to 50 minutes. Makes 4 servings.
Quick Soy Muffins
1 package low-fat muffin mix (blueberry, strawberry, or apple cinnamon)
1/2 cup soy flour
3/4 cup water
Heat oven to 425 degrees. Spray muffin cups with non-stick spray. Mix muffin mix, soy flour and water. Pour into 6 muffin cups until 2/3 full. Bake for 14-17 minutes or until golden brown and toothpick inserted in center comes out clean. Makes 6 muffins.
Nutritional value: 3 g fat, 31 g carbohydrate, 4 g protein, 166 mg sodium, 2 g fiber, 126 mg potassium, 0 mg cholesterol.
Donna Clore is Boyle County extension agent for family and consumer sciences.
