Breakfast of champions recipes

Tip
Whole nutmeg may be sold still encased in a brittle, brown shell, or the shell may be removed. If necessary, remove the shell using a nutcracker. Use a rasp grater, such as a Microplane, to grate fresh nutmeg. It has an incredible aroma and imparts a much more pronounced and exotic flavour to foods than the ground nutmeg sold in the spice section.

Morning glory muffins

(Makes 12 muffins)

These popular, wholesome muffins combine the chewy texture of carrots with the wonderful flavours of apple, raisins, coconut, and spices. They’re a perfect way to start the day—or enjoy one as a snack!

Preheat oven to 375°F (190°C)
12-cup nonstick muffin pan, generously sprayed
with vegetable oil cooking spray

• ½ cups (375 mL) whole wheat flour
• ½ cup (125 mL) wheat germ
• 1 tsp. (5 mL) baking powder
• 1 tsp. (5 mL) baking soda
• 1½ tsp. (7 mL ) ground cinnamon
• ½ tsp. (2 mL) freshly grated nutmeg
• 1 cup (250 mL) grated carrots (about 2 medium)
• 1 cup (250 mL) grated apple
• ⅓ cup (75 mL) unsweetened shredded coconut
• ⅓ cup (75 mL) raisins or chopped dried apricots or figs
• 2 large egg whites
• 1 large egg
• ½ cup (125 mL) packed brown sugar
• ¾ cup (175 mL) nonfat plain yogurt
• 3 Tbsp. (45 mL) canola oil

1. In a large bowl, stir together flour, wheat germ, baking powder, baking soda, cinnamon, and nutmeg.  Stir in carrots, apple, coconut, and raisins.
2. In a medium bowl, whisk egg whites and egg.  Whisk in brown sugar, yogurt, and oil.
3. Stir egg mixture into flour mixture until just combined.(Batter will be thick.)  Divide batter evenly among prepared muffin cups, filling almost to the top.
4. Bake in preheated oven for 20 to 24 minutes or until tops spring back when lightly touched.  Let cool in pan on a wire rack for 5 minutes; then transfer muffins to rack to cool.

Scrambled egg burritos

(Makes 2 servings)

Here’s a tasty sandwich that’s great for breakfast or lunch on the go.

Tip: You can also serve the scrambled egg mixture on whole-grain toast and serve the salsa on the side. Omit the cheese, or add it to the scrambled egg mixture, if you wish.

Preheat oven to 350°F (180°C)

• 2  7-inch (18 cm) whole wheat flour tortillas
• 2 Tbsp. (30 mL) shredded lower-fat (<20% M.F.) cheddar cheese2 large egg whites
• 1 large egg
• freshly ground black pepper
• 1 tsp. (5 mL) canola oil
• ¼ cup (60 mL) finely chopped
• 1 red or green bell pepper
• 1 large green onion, sliced
• ¼ cup (60 mL) Classic tomato salsa (recipe follows)

1. Place tortillas on a baking sheet and sprinkle with cheese. Bake in preheated oven for 5 minutes or until tortillas are warm and cheese is melted. (Or microwave tortillas, one at a time, on high for 20 to 25 seconds.)
2. Meanwhile, in a bowl, beat egg whites and egg. Season
   with pepper.
3. In a medium nonstick skillet, heat oil over medium heat.
   Stir fry red pepper and green onion for 1 minute or until softened. Add eggs and cook, stirring, for about 1 minute or until set.
4. Spoon egg mixture along bottom third of tortillas. Top each with
   2 Tbsp. (30 mL) salsa. Fold 2.5 cm 1 in.) of right and left sides of      tortilla over filling and, starting      from the bottom, roll up tortillas  around filling. Serve immediately.

Variation
Scrambled tofu burritos: Omit the egg whites and egg, and substitute 2/3 cup (150 mL) crumbled firm tofu sprinkled with ground turmeric. Heat 2 tsp. (10 mL) canola oil over medium-high heat and stir fry tofu, peppers and green onion for 4 minutes. Continue with step 4.

Classic tomato salsa

( Makes about 550 mL (2¼ cups) )

Commercial brands of salsa are loaded with salt. Here’s an easy-to-make lower-sodium version, using canned tomatoes and tomato paste, that’s ready in no time. Use it in any recipe that calls for salsa.

Tips: This recipe makes a medium-hot salsa. For a milder version, reduce the hot pepper flakes to a pinch. You can use 1 to 2 minced seeded jalapeño peppers in place of the hot pepper flakes. Pack the salsa into airtight containers and freeze for up to 1 month. To further reduce the sodium in this recipe, use no-salt-added canned tomatoes.

• 1 can (796 mL/28 oz.) whole tomatoes, with juice
• 1 Tbsp. (15 mL) packed brown sugar ½ tsp. (2 mL) dried oregano
• ½ tsp. (2 mL) ground cumin
• ¼ tsp. (1 mL) hot pepper flakes (or to taste)
• ⅓ cup (75 mL) cider vinegar
• ⅓ cup (75 mL) no-salt-added tomato paste
• 1 small onion, finely chopped
• 1 green bell pepper, finely chopped
• 2 cloves garlic, minced
• ¼ cup (60 mL) finely chopped fresh cilantro

1. Place tomatoes in a sieve over a bowl and drain juice, gently pressing down on tomatoes to extract as much juice as possible. Dice tomatoes and set aside.
2. In a medium saucepan, combine brown sugar, oregano, cumin, hot pepper flakes, tomato juice, vinegar, and tomato paste. Bring to a boil over high heat. Reduce heat to medium and boil gently, stirring  often, for about 5 minutes or until reduced and thickened to the  consistency of ketchup.
3. Stir in onion, green pepper and garlic; boil gently for 2 minutes or until vegetables are tender-crisp. Add diced tomatoes and cook, stirring, until mixture comes to a boil. Remove from heat and stir in cilantro. Let cool.
4. Transfer salsa into a jar or airtight container and refrigerate for up to 2 weeks.

Tip
Store in an airtight container or glass jar in a cool, dry place for up to three weeks or in the freezer for up to two months.

Multigrain granola with walnuts and dried fruit

( Makes about 1.5 L (6 cups) )

Make your own granola for a delicious, healthy breakfast or snack that doesn’t have the refined sugar and fats of more expensive commercial products. Vary the granola according to what grains, dried fruits, and nuts you have on hand.

Nutrition tip: Nuts are very nutritious, containing protein, vitamins, minerals, and fibre along with heart-healthy mono- and polyunsaturated fats.  They are high in calories, though, so keep your portion size small.  Include nuts (without salt!) in your diet often.

Preheat oven to 325°F (160°C)
2 rimmed baking sheets

• 2 cups (500 mL) large-flake (old-fashioned) rolled oats
• 1 cup (250 mL) spelt flakes
• 1 cup (250 mL) Kamut or rye flakes
• 1 cup (250 mL) natural wheat bran
• ½ cup (125 mL) chopped walnuts, slivered almonds or toasted skinned hazelnuts
• ¼ cup (60 mL) unsalted raw sunflower seeds
• ⅓ cup (75 mL) liquid honey
• ⅓ cup (75 mL) water
• 2 tsp. (10 mL) vanilla extract
• ½ cup (125 mL) raisins, dried cranberries, chopped dried apricots, or currants, or a combination

1. In a large bowl, combine oats, spelt flakes, Kamut flakes, wheat bran, walnuts, and sunflower seeds.
2. In a small saucepan, heat honey and water over medium heat until hot. Stir in vanilla. Drizzle over oat mixture and toss until evenly coated. Spread on baking sheets.
3. Bake in preheated oven for 25 to 30 minutes, stirring occasionally and rotating baking sheets, until grains are golden and toasted. Remove from oven and stir in raisins. Let cool.