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A New American Breakfast Plate with recipes from the AICR
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Apples,
Currants Multi-Grain
For more breakfast recipes, click on the links below: For
A Better Breakfast ~ The Crack Of Dawn Eggs, once the cornerstone of the new day for most of us, just don't cut the mustard anymore for the righteous. and all their talk these days about being healthy all the time gets to me. It's harder and harder now to enjoy the "fry-ups" of my youth, which were my main reason, once, for getting out of bed. Two fried eggs, two slices of meaty bacon, three small sausages floating on their backs in a small pond of grease, two big, black mushroom caps oozing black liquid into melted butter, half a grilled tomato -- all served lukewarm -- that's what I once adored. It all came on a big plate painted around the edges with entwining flowers. Soggy cold toast upended on a silver toast rack. Serious, chunky, dark-brown marmalade and hot, strong tea in the pot under the tea cozy. That was the breakfast for righteous folk in those days. Backbone of the British Empire. Alas, the food patrol has lowered the truncheon and almost everywhere now (except at truck stops on the nation's better highways) traditional breakfasts have nearly vanished. Even when we get a chance to have one we don't much fancy it. A carton of yogurt and a scoop of berries, some herb tea and the check, please -- that's what square us with our conscience now as boredom overwhelms. But there are many kinds of anarchy within easy reach. Chocolate cake, I find, is a splendid alternative to bran flakes, first thing in the morning. So is a bowl of cold spaghetti with a scattering of Parmesan cheese -- slips down nicely and can be carried around while you dress. And who says that breakfast foods are only for breakfast? College students, I'm told, stock up on three different kinds of cereals for three different meals a day, breakfast, lunch, and dinner. Why not? They're cheap and nutritious, and sometimes the mind has to be given over to great thoughts and spared the mundane question of what to eat and when to eat it. So if you find yourself in a rut, try a spot of rice pudding for breakfast, or a toasted cheese sandwich, or spoonful of chili on a Saltine cracker or a BLT. As Julia Child once said, "You are alone in your kitchen. No one can see you." Anyway, what you eat is nobody's business. In fact, just one fried egg would taste really good right now. Source: The Great Food Almanac, ©1994 by Irene Chalmers.
In the old days, Mom used to tell us we should eat breakfast like a king, lunch like a prince, and dinner like a pauper. Those kings that remain enthroned may well be eating beggarly breakfasts on principle, but mothers still know they know best, and a regular breakfast is something they insist on! Some reinforcement:
Source: The Great Food Almanac, ©1994 by Irene Chalmers.
AICR Brochure Offered Free to Public The New American Breakfast Plate brochure is the latest in AICR’s New American Plate series and applies the principles of proportion and portion size to the morning meal. It contains a detailed explanation of how to manage portion sizes at breakfast and a review of the debate on the relation of fat and carbohydrates to weight management. In addition the brochure contains a list of five imaginative, but simple breakfasts that don’t require recipes and 13 recipes (which are all included in this feature) for novel, but healthy breakfasts. To get a single free copy delivered to your home, call 1-800-843-8114, ext. 10, Monday through Friday, 9:00 to 5:30 Eastern Time. |
WASHINGTON – “It is time
Americans took a radical look at the morning meal,” experts announced at the American
Institute for Cancer Research’s (AICR) International Research Conference last month.
To aid the public in a reexamination of what we eat each morning, the Institute issued a
new 37-page brochure entitled The New American Plate For Breakfast. “We tend to eat pastries, or egg and fried meat, or sugary dry, commercial cereals because that is what we have always eaten in the morning. But in a society in which overweight and chronic disease are rampant, it may make sense to reexamine our eating habits,” said Melanie Polk, RD, AICR’s Director of Nutrition Education. In fact, a survey published in Prevention Medicine [vol. 30 (5), 2000], shows that 15.1 percent of American adults eat pastry for breakfast, 15.3 percent eat eggs, 17.4 percent eat commercial dry cereals and an equal number, 17.3 percent, have no breakfast at all. “Why not breakfast pizzas, wraps, burritos and strata that include the plant foods we need to prevent chronic disease and manage our weight? Vegetables, fruit, whole grains and even beans can be blended into delicious meals that will appeal to the palate in the morning,” Polk said. According to the new brochure, breakfast should be regarded as one of three basic meals that supply sufficient energy to maintain us through the day and at the same time supply the minerals, vitamins and phytochemicals needed to reduce risk of cancer, stroke and heart disease. To play this dual role in our daily diet, the American breakfast may need to be made over into something radically different. Brochure Suggests Alternatives According to the new brochure, the proportions are off in most of the traditional breakfasts Americans choose. That is, they lack an appropriate balance of plant-based foods and lean animal protein. The new brochure offers alternative breakfasts that correspond to the originals in some respects but offer a more healthful balance of ingredients. 1. Pastries For instance, people in a rush to get out in the morning often grab a donut and coffee and consume them on the way to work. Donuts, Danish and muffins – most of the sweetened pastry we eat in the morning – provide an excessive amount of refined flour and sugar. “Pastries eaten alone for breakfast will raise your blood sugar level rapidly and then cause it to plummet. The result is fatigue and hunger before the morning is half over,” Polk said. An alternative breakfast should contain whole grain flour and a small amount of protein to stabilize our energy supply. The new brochure recommends a whole wheat bagel with peanut butter, or a whole wheat English muffin spread with apple butter and low-fat string cheese. 2. Eggs & Fried Meat Eggs with bacon or sausage and the inevitable hash browns are a second American favorite for breakfast. This hearty classic, often preferred by people with ample time in the morning, is high in animal protein and the saturated fat that comes with it. If prepared on a restaurant griddle, it may also be high in trans fats, which act like saturated fat. Studies have shown that saturated fat raises cholesterol levels and contributes to the clogging of arteries. Furthermore, such egg and fried meat breakfasts lack the protective phytochemicals found in plant-based meals. “If eaten day in and day out, this kind of fatty meal can lead to both overweight and chronic disease,” Polk commented. The Institute’s new brochure recommends three possible substitutions for the traditional egg and fried meat breakfast: the Confetti Breakfast Burrito, which includes a whole wheat shell, vegetables and egg; an Italian Breakfast Strata, which incorporates layers of whole wheat bread, egg as well as onions, mushrooms and tomato; and a Southwest Vegetable Fritatta, which includes eggs, beans, peppers, onions and salsa. 3. Sugared Dry Cereals A third traditional breakfast is sugar-laden dry cereal with milk. Although a grain and milk combination does provide balance, many commercial cereals have an extraordinary amount of added sugar. This heavy load of added sugar in addition to refined grains burns rapidly and can leave people tired and hungry in a few hours. “The new brochure suggests that people read the Nutrition Facts label and find a whole-grain cereal that has little or no sugar added. Then add chopped almonds, low-fat milk and sweeten the dish with chopped, seasonal fruit for a well-proportioned breakfast,” Polk suggests. Other alternatives to sugar-coated cereals include oatmeal with fresh sliced apples, walnuts and cinnamon, or a homemade Maple Raisin Granola, soymilk and sliced peaches. In each instance a whole-grain is sweetened with fruit, sprinkled with nuts, and served with low-fat milk or soymilk to provide a delicious and healthy breakfast. “There is an easy rule of thumb for creating a well-proportioned breakfast. A plate that is covered with 2/3 (or more) vegetables, fruit, whole grains, or beans and 1/3 (or less) animal protein makes a perfect meal at breakfast, lunch, or dinner,” Polk said. Skipping Breakfast Proves Counter Productive Among the most popular traditional breakfasts is no breakfast at all. Either because of time constraints or the desire to lose weight, at least 17 percent of Americans regularly skip the morning meal. “Eating a healthy breakfast fuels the muscles for physical activity and improves productivity. It actually increases the rate at which you burn calories. Skipping breakfast will leave you sluggish and will not help control weight,” Polk said. A series of convincing studies have shown that people who skip breakfast take in more calories later in the day than people who eat three evenly spaced meals. Other studies show that breakfast skippers tend to have higher blood cholesterol levels as well. The new brochure suggests a Strawberry Melon Smoothie, or small, whole wheat, fruit muffin in place of no breakfast. It offers recipes for smoothies that can be whipped up quickly in the morning and healthy muffins that can be baked on the weekend and frozen for use during the week. In conclusion, “Not eating breakfast misses the grade altogether.”
1 tortilla, preferably whole wheat On at surface, spread preserves on tortilla. Top with ricotta cheese. Carefully top with sliced fruit. Sprinkle with sliced almonds. Starting from one end, roll tightly. Wrap in foil for neater eating. Makes 1 Fruit Wrap. Variation: Spread tortilla with apricot preserves and
use sliced fresh or canned, well-drained peaches.
2 medium bananas, peeled and sliced In blender, combine bananas, yogurt, milk and wheat germ. Blend until smooth. Pour mixture into chilled glasses. Sprinkle with cinnamon or nutmeg. Serve immediately. Makes 2 servings Per serving: 227 Calories, 1 g Total Fat (<1 g Saturated Fat), 47 g Carbohydrate, 13 g Protein, 3 g Dietary Fiber, 164 mg Sodium. Exchanges: 2 Fruit; 1-1/2 Milk. 1 cup orange juice In blender, puree orange juice with
cantaloupe. Add remaining ingredients and blend until smooth. Serve immediately. Makes
4 servings.
BANANA-ORANGE
BRAN MUFFINS Nonstick cooking spray Preheat oven to 400
degrees. Spray 12-cup muffin tin with nonstick cooking spray and set aside. In large bowl,
whisk together mashed bananas, orange juice concentrate, egg and oil. Stir in bran flakes.
Let sit about 15 minutes to soften cereal.
Nonstick cooking spray Preheat oven to 400
degrees. Spray 12-cup muffin pan with nonstick cooking spray. In large bowl, combine dry
ingredients through spices. Stir well to combine. In medium bowl, combine pumpkin, oil,
buttermilk, eggs, and vanilla; mix well. Pour liquid mixture into dry ingredients and
stir. Divide among 12 muffin cups. Top with chopped walnuts, if using. Bake about 20
minutes or until muffins bounce back when pressed lightly. Makes 12 Muffins.
MULTI-GRAIN
PANCAKES WITH Nonstick cooking spray Coat frying pan or griddle with nonstick
cooking spray. Whisk together flours and cornmeal. Add sugar, baking powder, baking soda
and salt. Set aside. In another bowl, lightly beat egg. Add buttermilk and canola oil. Sodium Alert! This recipe may not be suitable for
those on low salt meal plans.
Nonstick cooking spray Preheat oven to 300 degrees. Lightly
coat baking sheet with nonstick cooking spray. In large bowl, combine oats, flour,
cinnamon and salt. In separate bowl, whisk together syrup, oil and vanilla extract. Add to
oat mixture, stirring well to coat. Spread mixture across baking sheet. Bake 30 minutes.
Remove tray from oven. Sprinkle granola with raisins. Using large spoon or spatula, mix
raisins and granola well, breaking up any lumps. Return to oven and continue baking an
additional 20 minutes. Allow granola to cool completely. Store in airtight container in
refrigerator. Makes 10 Servings.
4 whole wheat pita bread rounds Preheat oven to 400 degrees. On oven rack or in toaster oven, toast pita bread for 1 minute. Remove and allow to cool. Spread 1/4 cup pasta sauce on each pita round. In medium bowl, combine red pepper, zucchini, yellow squash and mushrooms. Spoon evenly onto pita rounds. Sprinkle 1/4 teaspoon oregano and basil on each round. Divide mozzarella among pitas. Top each with 2 teaspoons of Parmesan cheese. If desired, sprinkle with a bit of crushed red pepper flakes. Broil, watching carefully, until cheese is melted and bubbly, and pita is hot. Serve immediately. Makes 4 Servings. Sodium Alert! This recipe is not suitable for those
on low salt meal plans.
BULGUR
WITH APPLES, CURRANTS 1 medium unpeeled apple, minced In small bowl, combine apple, currants
and cinnamon; set aside. In medium saucepan, prepare bulgur. Spoon bulgur evenly into 4
bowls. Pour warm soy milk evenly over bulgur; drizzle with maple syrup. Spoon apple
mixture evenly on top; sprinkle with pecans. Serve immediately. Makes 4 Servings.
4 cups lowfat milk In heavy medium-size saucepan, bring
milk, rice, orange zest, sugar and salt to a boil. Reduce heat to low. Cover and gently
simmer until rice is tender and milk is almost absorbed, stirring occasionally, about 1-1
1/2 hours. Add vanilla and nutmeg and stir to blend over low heat until mixture is thick,
about 5-10 minutes. Remove zest. Stir in cranberries and raisins. Sprinkle with chopped
pecans, if desired. Serve warm. Makes 6 Servings.
2 large eggs In medium bowl, beat eggs with egg
whites. Set aside. Heat olive oil in nonstick skillet over medium heat. When oil is hot,
add tomato, peppers, squash and onion. Cook 3 minutes, stirring constantly. Add eggs and
scramble with a fork or spoon. Add salt, pepper and cayenne, if using. When eggs are
cooked, stir in soy bacon bits. Divide eggs evenly onto tortillas. Roll up tightly,
burrito style, and serve immediately. Makes 4 Servings.
1 Tbsp. canola or olive oil In large skillet, heat oil over
medium-high heat. Add red pepper, onion, jalapeno and black beans and sauté 5 minutes,
being careful not to mash beans. Remove skillet from heat and set aside. In bowl, beat
eggs and egg whites. Set aside. Return skillet with vegetables to heat. With wooden spoon,
stir vegetables and beans until evenly distributed. Pour eggs over top and spread with
spoon to evenly distribute across vegetables and beans. Sodium Alert! This recipe may not be suitable for those on low salt meal plans. Per serving: 160 Calories, 8 g Fat (1 g Saturated Fat), 11 g Carbohydrate, 12 g Protein, 3 g Dietary Fiber, 427 mg Sodium. Exchanges: 2 Veg; 2 Very Lean Meat; 2 Fat.
2 tsp. olive oil In nonstick skillet, heat oil over
medium-high heat. Add mushrooms. Sauté , stirring frequently, about 7 minutes. Add onion
and tomatoes, dash of salt and continue to cook 5 minutes. Remove from heat. Spray 9 x
9-inch glass baking dish with nonstick cooking spray. On bottom of dish, evenly arrange
half of the cubed bread. Evenly spoon half the vegetable mixture over the bread. Sprinkle
with half the basil, oregano and cheese. Repeat process with remaining ingredients. Beat
eggs and egg whites with milk, mustard powder, salt and pepper. Pour egg mixture over
bread and vegetables. Cover with plastic wrap and refrigerate for several hours or
overnight. Preheat oven to 375 degrees. Bake strata 45 minutes or until puffed and golden
in color and cooked through. Makes 8 Servings.
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