A Father's Day Dream:

Hearty Yet Healthy Breakfast In Bed

from the

American Institute for Cancer Research

Recipes

Amaretto French Toast

Berry Delicious
Buttermilk Pancakes

Breakfast Quesadillas

Chocolate Pancakes

Cinnamon-Raisin Biscuits

Gingerbread Waffles

Sausage & Hash Brown Casserole

Turkey Breakfast Sausage

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How To Talk To A Child

• Teach children to listen ... gently touch a child before you talk ... say their name.

• Speak in a quiet voice ... whisper sometimes so children have to listen ... they like this.

• Look a child in the eyes so you can tell when they understand ... bend or sit down ... become the child’s size.

• Practice listening and talking ... talk with your family about what you see on TV, hear on the radio or see at the park or store. Talk with your children about school and their friends.

• Respect children and use a courteous tone of voice. If we talk to our children as we would our friends, our youngsters may be more likely to seek us out as confidants.

• Catch children and teens being good. Praise them for cooperating with you or their siblings, or for doing those little things that are so easy to take for granted.

• Use door openers that invite children to say more about an incident or their feelings. “I see,” “Oh,” “Tell me more,” “No kidding,” “Really,” “Mmmhmmmm,” “Say that again, I want to be sure I understand you.”

• Praise builds a child’s confidence and reinforces communication. Unkind words tear children down and teach them that they just aren’t good enough.

• Children are never too old to be told they are loved.  Saying, “I love you,” is important. Writing it in a note provides the child with a reminder that he can hold on to.

• Give your undivided attention when your children want to talk to you.  Don’t read, watch TV,  fall asleep or make yourself busy with other tasks.

Source:   Excerpted from Friends & Hors d’oeuvres ~ A Winning Combination.  A  fund-raiser to benefit child abuse prevention in Monterey County, CA.

     This Father's Day, treat that special man in your life by surprising him with breakfast in bed – a stick-to-the-ribs, hearty breakfast that's also nutritious, health-protective and great tasting. In other words, a breakfast featuring whole-grain pancakes.

     The American Institute for Cancer Research (AICR) advises that adults eat between six to 11 daily servings of grains, a goal most Americans don't achieve. At least three of those servings should come from whole grains, cereals that have been processed so that the germ and the bran, and most of the fiber, are preserved – along with antioxidants and other essential nutrients.

      An easy way to increase our intake of whole-grain foods is to gradually substitute whole-wheat breakfast cereals for refined ones, whole-grain breads for the white kind and whole-grain flours for refined versions. If your favorite bread recipe calls for white flour, for instance, gradually transition to a healthier version by adding more whole-wheat flour each time you bake. Next time, use whole-wheat flour for one-third of the total amount. The following time, increase the proportion of whole-wheat flour to about half of the total amount. Keep in mind, though, that whole-wheat bread made with yeast takes longer to rise and may need more liquid.

     Recipes for quick breads, coffee cakes, muffins and cookies can also be modified in the same way to boost fiber and nutrients.

     For other, easy ways to boost whole grains in the day's meals, consumers can receive AICR's new, free brochure, The Facts about Fiber, by calling 1-800-843-8114, extension 05, between 9 a.m. and 5 p.m. ET, Monday through Friday

For more breakfast recipe ideas, see This Can't Be Breakfast!  and When She Least Expects It from our May Menu of features on the Home page.

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BERRY DELICIOUS BUTTERMILK PANCAKES
Here's a special pancake treat fit for any Father's Day
celebration ~ in or out of bed. Recipe from the AICR.

1 cup whole-wheat flour
1/3 cup quick-cooking oats
1/3 cup yellow cornmeal
1/3 cup all-purpose flour
2 tsp. baking powder
1/4 tsp. baking soda
2 Tbsp. dark brown sugar
1/4 tsp. salt
2 cups non-fat or low-fat buttermilk
2 large eggs
2 Tbsp. butter, melted
1 tsp. vanilla extract
1 cup frozen blueberries, defrosted and drained
Canola oil cooking spray
Fresh blueberries, blueberry syrup or warm honey for
     accompaniment (optional)

     In bowl, lightly mix together dry ingredients until well combined. In blender place buttermilk, eggs, melted butter and vanilla. Blend on low speed until smooth and well mixed.

     Add dry ingredients to blender in 2 to 3 batches, blending on low speed just until mixed. Pour into wide pitcher or measuring cup and stir in blueberries to blend.

     Spray griddle or heavy large skillet with oil spray and heat over medium heat until hot.

     Slowly pour batter, a little at a time, to make individual pancakes. (Stir batter occasionally to prevent berries from settling to bottom.) Turn when tops are covered with tiny bubbles and underside is golden brown, about 3 minutes per side. As each pancake is cooked, transfer to warm platter and keep warm until all are cooked.

     Serve with fresh blueberries, blueberry syrup, or warm honey, if desired. Makes 20 pancakes or 5 servings.

Per serving: (4 pancakes): 313 calories;  9 g Total Fat (4 g Sat Fat); 49 g Carb; 507 mg Sodium; .12 g Protein; 5 g Dietary Fiber.  Exchanges: 3 Bread/Starch; 1-1/2 Protein; 1/4 Fruit; 2 Fat.

GINGERBREAD WAFFLES
Gingerbread has been a favorite of children (and grownups, too) ever since it was first prepared by a baker in Greece, about 2400 B.C. This is a make-ahead batter you mix up the night before, cutting preparation time on the morning of the big day. Recipe from the Heart Smart Cookbook ~ Henry Ford Health System,
©1991, 1994 Detroit Free Press.

1 pkg (1/4 oz) active dry yeast
2 Tbsp sugar
1 cup warm water (105° to 115°F)
1 cup all-purpose flour
1 cup whole-wheat flour
1/3 cup instant nonfat dry milk
2 tsp ground ginger
1 tsp cinnamon
2 tsp light molasses (light in color)
1/4 tsp ground cloves
3 Tbsp vegetable oil
1 whole egg
4 egg whites
Vegetable cooking spray

     Combine yeast, sugar and water in a large mixing bowl; let stand 5 minutes.  Add both flours, dry milk, ginger, cinnamon, light molasses, cloves, oil, egg and egg whites.  Beat at medium speed with an electric mixer until blended.  Cover and chill 8 hours.

     Coat an 8-inch square waffle iron with vegetable cooking spray; allow to preheat as directed by the manufacturer.  Stir batter; spoon 1/4 cup batter per waffle onto hot waffle iron.  Bake about 5 minutes or until steaming stops.  Repeat procedure using remaining batter.  Makes 12 (one-waffle) Servings.

Per Serving: 133 Cal; 4 g Total Fat (Trace Sat Fat); 19 g Carb; 18 mg Cholesterol; 33 mg Sodium; 5 g Protein.  Exchanges: 1-1/4 Starch; 1/2 Fat.

AMARETTO FRENCH TOAST
Here's a very special treat that Dad will love.  If you don't have the amaretto (an almond flavored liqueur), you can deliver the same powerful flavor impact with almond extract.  Use 1/4 to 1/2 teaspoon of the extract instead of 2 Tablespoons amaretto liqueur.
Recipe from Cooking Light, Light & Easy Cookbook, ©1997 by Oxmoor House, Inc.

3/4 cup skim milk
2 eggs
1 egg white
2 Tbsp brown sugar
2 Tbsp amaretto
1/4 tsp ground cinnamon
1/4 tsp salt
   Vegetable cooking spray
8 (1-inch) slices French bread
   Reduced-calorie maple syrup (optional)

     Combine first 7 ingredients in a small bowl, stirring well.  Pur mixture into a 13- x 9- x 2-inch baking dish which has been coated with cooking spray.  Arrange bread slices inthe bottom of dish; let stand for 10 minutes.  Turn and let stand 6 additional minutes.

     Bake in a preheated 425°F oven for 10 minutes; turn bread slices, and bake 5 additional minutes or until golden.  Serve with maple syrup, if desired.  Yield: 8 Servings (slices).

Per Slice: 127 Cal; 2 g Total Fat; 20 g Carb; 54 mg Cholesterol; 254 mg Sodium; 5 g Protein; 49 mg Calcium.  Exchanges: 1-1/2 Starch.

TURKEY BREAKFAST SAUSAGE
If you love the flavor of sausage, this is a wonderful
low-fat alternative to traditional pork sausages. Recipe from the
Heart Smart Cookbook ~ Henry Ford Health System,
©1991, 1994 Detroit Free Press.

1-1/2 pounds ground turkey, uncooked
1 egg white
1/4 tsp sage
1/4 tsp marjoram
1/4 tsp thyme
1/8 tsp summer savory
1/4 tsp black pepper
Vegetable cooking spray

     Combine turkey, egg white, sage, marjoram, thyme, summer savory and pepper in a bowl; stir well.  Shape mixture into 12 patties and chill at least 1 hour.  If not to be used immediately, the patties should be wrapped, labeled and stored in the freezer.

     Coat a skillet with vegetable cooking spray.   Place skillet over medium-high heat until hot.  Place patties in skillet; cook 5 minutes on each side or until done.  Makes 12 Servings, 1 patty per serving.

Per Serving:  69 Cal; 1 g Total Fat (Trace Sat Fat); Trace Carb; 29 mg Cholesterol; 31 mg Sodium; 13 g Protein.  Exchanges: 1-1/2 Lean Meat.

CHOCOLATE PANCAKES
If Dad loves chocolate, make these pancakes and top with
his favorite fresh fruit and a dollop of nondairy topping (optional). 
Yum ~  What a delightful treat for breakfast in bed!
Recipe from Diabetic Cooking For Seniors ~ Delicious New Ways
To Eat Well, Eat Right, by Kathleen Stanley, CDE, CN, RD, LD, MsEd, ©2001 by the American Diabetes Association, Inc.

1/2 cup flour
1 Tbsp sugar
1 Tbsp cocoa powder
1-1/2 tsp baking powder
1/4 tsp salt
1/4 cup egg substitute
1/2 cup fat-free milk
2 tsp canola oil
1/2 cup fresh berries or cut fruit

     Heat skillet or griddle on medium heat.   Whisk dry ingredients together.  Add liquid ingredients and mix until mostly smooth.

     Spray skillet or griddle with nonstick cooking spray.  For each pancake, pour about 3 Tbsp of batter.  Cook until edges are firm, flip, and cook other side.

     Top with fresh berries or fruit to serve.   Makes 2 Servings of 4 pancakes each.

Per Serving (with fruit topping): 242 Cal; 6 g Total Fat (00 g Sat Fat): 40 g Carb; 1 mg Cholesterol; 473 mg Sodium; 9 g Protein; 3 g Dietary Fiber; 12 g Sugars.   Exchanges: 2-1/2 Starch; 1 Fat. (3 Carb Choices)

BREAKFAST QUESADILLAS
Got a Dad who likes foods with a little spice?  Make him a double-pepper quesadilla,   and serve with a cup of freshly sliced, mixed melon for a quick and easy breakfast-in-bed.  Recipe from Diabetic Cooking For Seniors ~ Delicious New Ways To Eat Well, Eat Right, by Kathleen Stanley, CDE, CN, RD, LD, MsEd, ©2001 by the American Diabetes Association, Inc.

2 (8-inch) flour tortillas
1/2 cup egg sutstitute
Dash black pepper
Dash red pepper
2 slices fresh tomato
1 slice fat-free cheese
1 slice onion (optional)

     Heat oven to 375°F.  Scramble egg substitute in small skillet.

     Lay 1 tortilla on a nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with peppers.  Top with tomato, cheese, and onion, if desired.

     Add second tortilla on top.  Press lightly.   Bake 5 minutes or until cheese is melted.  Cut into fourths to serve.   Makes 2 Servings, 1/2 quesadilla each.

Per Serving (quesadilla only):  216 Cal; 4 g Total Fat (1 g Sat Fat); 30 g Carb; 2 mg Cholesterol; 451 mg Sodium; 15 g Protein; 2 g Fiber; 3 g Sugars.   Exchanges: 2 Starch; 1 Lean Meat. (2 Carb Choices).

SAUSAGE AND HASH BROWN CASSEROLE
It's hard to believe that this savory breakfast dish has half the calories
and a third of the fat of the original recipe.  This is your editor's favorite kind of food! Recipe from More Healthy Homestyle Cooking
(Family Favorites You'll Make Again and Again),
©2000 by Evelyn Tribole, MS, RD.

12 ounces bulk turkey sausage (not slices)
1 red bell pepper, chopped
1-1/2 cups 1% milk, divided
3-1/2 tsp cornstarch
1 pound frozen shredded potatoes, OR 2 cups shredded potatoes
1/2 cup chopped fresh chives
3/4 cup (3 ounces) reduced-fat shredded Cheddar cheese

     Preheat the oven to 350°F.  Coat an 8-inch x 8-inch square baking dish with nonstick spray.

     Coat a large nonstick skillet with nonstick spray and warm over medium-high heat. Add the sausage and cook, stirring to break it up, until crumbly and no longer pink.  Stir in the pepper and cook for 2 minutes.  Add all but 2 Tablespoons of the milk.

     In a cup, dissolve the cornstarch in the remaining 2 Tablespoons milk.  Add to the sausage mixture and cook, stirring for 2 minutes, or until bubbly.

     Arrange the potatoes in a single layer in the prepared baking dish.  Top with 1/4 cup of the chives and 1/2 cup of the cheese.   Spread the sausage mixture over the potatoes and top with the remaining 1/4 cup cheese. Bake for 45 minutes, or until the potatoes are tender.  Sprinkle with the remaining 1/4 cup chives and serve.  Makes 6 Servings.

Per Serving: 252 Cal; 13 g Total Fat (5 g Sat Fat); 16 g Carb; 59 mg Cholesterol; 533 mg Sodium; 20 g Protein; 1 g Fiber.  Exchanges: 1 Bread/Starch; 3   Med-Fat Meat; 1/4 Milk; 3 Fats.
(1 Carb Choice).

CINNAMON-RAISIN BISCUITS
You can prepare this biscuits in under 30 minutes: 12 minutes
to mix and 14 minutes baking time.  Hint: For fluffly biscuits,
handle dough with a light touch.  A good biscuit dough will be
slightly sticky to the touch and should be kneaded gently
just a few times.  Recipe from Cooking Light, Light & Easy Cookbook, ©1997 by Oxmoor House, Inc.

2 cups all-purpose flour
1-1/2 Tbsp sugar
2 tsp baking powder
1/4 tsp salt
1/2 tsp ground cinnamon
1/4 cup chilled stick margarine, cut into small pieces
1/2 cup raisins
3/4 cup 1% low-fat milk
1 Tbsp all-purpose flour
Vegetable cooking spray
1/2 cup sifted powdered sugar
1 Tbsp 1% low-fat milk

     Combine first 5 ingredients in a bowl; cut in margarine with a pastry blender until mixture resembles coarse meal.   Add raisins; toss well.  Add 3/4 cup milk, stirring just until dry ingredients are moistened.

     Sprinkle 1 Tablespoon flour evenly over work surface.  Turn dough out onto floured surface; knead 4 or 5 times.   Roll dough to 1/2-inch thickness; cut into rounds with a 2-1/2-inch biscuit cutter.   Place on a baking sheet coated with cooking spray, with sides slightly touching.   Bake at 400° for 13 to 14 minutes, or until golden.

     Combine powdered sugar and 1 Tablespoon milk; stir well. Drizzle over hot biscuits.  Serve immediately.  Yield: 1 Dozen (12) Biscuits.

Per Biscuit: 157 Cal;  4 g Total Fat; 27 g Carb; 1 mg Cholesterol; 103 mg Sodium; 3 g Protein; 1 g Fiber; 58 mg Calcium.   Exchanges: 1 Starch; 1/2 Fruit; 1 Fat.