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Breakfast Recipes

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Applesauce Pancakes

  • ¼ cup all purpose flour
  • ¾ cup whole-wheat flour
  • 2 tsp baking powder
  • 1 tbsp wheat germ
  • ½ tsp ground cinnamon
  • ½ cup frozen apple juice concentrate, thawed
  • 1 cup milk
  • 1 lg egg, slightly beaten
  • ½ cup unsweetened applesauce

In a mixing bowl, blend the flours, baking powder, wheat germ, and cinnamon together, Stir in the juice concentrate, milk, and egg. Mix thoroughly until blended. Add the applesauce and stir until smooth. Heat a non-stick griddle or pan over medium high heat. For each pancake, ladle ¼ cup batter into the griddle. When they begin to bubble, after 3 minutes, flip the pancakes over and continue cooking until the undersides are golden brown, about 3 minutes longer. Remove the cooked pancakes to a heatproof plate. Keep them warm in a low oven until you have made all the pancakes. To serve to young children, cut into bite-sized pieces. Makes 12 three-inch pancakes. Serving size: one pancake.

Nutrient Information per Serving:

Calories: 77, 74% of the calories from carbohydrates (14 grams), 13% of the calories come from protein (3 gr), 12% of the calories come from fat (1 gr), Sodium: 74 milligrams.

Breakfast Tacos

  • 2 tsp olive or canola oil
  • 1 sm clove garlic
  • ½ cup chopped onion
  • ½ cup chopped green pepper
  • 1 med potato, chopped
  • 1 sm zucchini, chopped
  • 1 med tomato, chopped
  • 1 egg, plus 2 egg whites (or 3 whole eggs)
  • 1 cup Mexican Salsa
  • 4 whole-wheat flour or corn tortillas
  • 4 oz shredded part-skim mozzarella cheese
  • 1 tbsp chopped cilantro
  • to taste salt & pepper

In oil, sauté garlic, onion, and green pepper. Add potato and zucchini. Stir until tender. Push veggies aside and scramble eggs in the middle of the skillet. Gradually stir in vegetables. Add tomatoes and heat thoroughly. Season with cilantro, salt and pepper. Steam tortillas on top of mixture in covered skillet. Fill tortillas with vegetables egg mixture. Fold over. Spoon salsa over and sprinkle cheese on top. Makes four servings. Serving size: one taco.

Nutrient Information per Serving:

Calories: 255, 41% of the calories come from carbohydrates (27 gr), 25% of the calories come from protein (16 gr), 34% of the calories come from fat (10 gr).

Oatmeal Breakfast Bars

  • 1/3 cup margarine
  • ½ cup sugar
  • 3 eggs
  • ½ cup non-fat dry milk powder
  • 2 tbsp molasses
  • 1 ½ teaspoons vanilla
  • 1 pkg dry Butter Buds brand Natural Butter Flavor Mix
  • 1 cup whole-wheat flour
  • 1 cup unprocessed bran
  • 3 cups Maypo or Malt-O-Meal
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1 cup raisins

Cream together margarine and sugar. Beat in eggs, milk powder, molasses, and vanilla add Better Buds and mix well. Stir in flour, bran, oats (Malt-O_Meal or Maypo), baking powder, cinnamon, and raisins. Mix well. Pat mixture into oiled 9”x13” pan; bake at 350 degrees for 15 minutes. Cool. Cut into 24 bars. Makes 24 bars. Serving size: one bar.

Nutrient Information per Serving:

Calories: 121, 65% of the calories come from carbohydrates (21 gr), 10% of the calories come from protein (3 gr), 25% of the calories come from fat (3 gr).?