Starting off with a good breakfast will not only boost your spirits, but can make you feel good all day long. So don't skip on this meal which many nutritionists say is the most important of the day.
Following are several recipes for breakfast main dishes which are as high in nutrition as they are in taste appeal. Unlike many modern breakfasts, these provide high quality protein just when you need it most. What's more, they're relatively high in fiber -- an additional plus to keep midmorning hunger pangs away.
All of these recipes are easy to fit into your morning routine. And, if you want a special weekend breakfast, most will fill the bill perfectly. ZUCCHINI-CHEESE OMELET (2 or 3 servings) 1 cup thinly sliced zucchini (1 medium squash) 2 tablespoons butter or margarine 6 large eggs 2 tablespoons water 1/2 teaspoon basil 1/2 teaspoon salt Dash pepper 1/4 pound grated cheese (munster, mozzarella or Monterey Jack)
In a 10-inch skillet, saute zucchini in butter until lightly browned. Beat eggs with water, basil, salt and pepper until well blended; then pour zucchini in skillet.
Reduce heat to medium-low, and cook until eggs are partially set. Lift eggs with spatula, then tilt skillet and allow uncooked egg to run underneath.
While eggs are still moist, sprinkle top with grated cheese, then cover skillet and heat until cheese is partially melted. Carefully slide omelet out of pan onto warm platter, folding in half. QUICK MACARONI AND CHEESE (4 or 5 servings) 3 cups whole wheat elbow macaroni 1/4 cup milk 1 cup cottage cheese 6 ounces grated cheddar cheese
Cook macaroni according to package directions. Drain well and return to cooking pot. Add milk and cheese. Stir to blend. Return pot to burner. Cover and cook over low heat, stirring occasionally, about 3 to 4 minutes or until cheeses are melted. WHOLEWHEAT BUTTERMILK FLAPJACKS (4 to 6 servings) 3 large eggs 2 1/4 cups buttermilk (or sour milk) 1/4 cup vegetable oil 1/4 cup honey 2 cups whole wheat (pastry) flour 1/2 cup wheat germ 4 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon cinnamon 1 teaspoon ground nutmeg Blueberries or raspberries, optional
Break eggs into a medium mixing bowl, and beat by hand until frothy (a whisk is helpful). Beat in buttermilk, then oil and honey. Add remaining dry ingredients, reserving berries, and mix until completely combined. Allow batter to rest for about 5 minutes for flour to absorb liquid.
Heat a large skillet, and lightly grease with oil or a mixture of oil and butter. (If using a no-stick cooking surface, it is not necessary to keep oiling after first time.) Ladle out batter into rounds of desired size. While first side is cooking (over medium to medium-high heat), sprinkle top with a few berries, if desired.
When batter begins to look dry on the edges, and bubbles remain on surface, turn and cook pancake on second side until browned. Serve immediately or keep warm in oven. BREAKFAST BARS (makes 36 bars) 3 large eggs 2/3 cup honey 1/3 cup blackstrap molasses 1/2 cup cooking oil 1 cup whole wheat (pastry) flour 1/2 cup soy flour 1 cup instant nonfat dry milk 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/2 teaspoon ground cloves 1/2 cup wheat germ 1 cup rolled oats 1 cup raisins
Beat eggs in a medium bowl. Stir in honey, molasses and oil. Beat until well mixed. Add flours, dry milk, baking soda and spices.Blend well. Fold in rolled oats and wheat germ. Fold in raisins. Spread batter in an oiled 15-by-10-by-1-inch jelly roll pan. Bake in 350-degree oven for 20 minutes or until a cake tester comes out clean. Cut into bars and store in a cookie jar. BERRY CLAFOUTI (6 servings) 4 large eggs 1 cup milk 1/4 cup plain yogurt or sour cream 3 1/2 tablespoons butter or margarine, melted 1/4 teaspoon ground nutmeg 1 teaspoon lemon juice 2 teaspoons vanilla extract 1 1/4 cups whole wheat (pastry) flour 1/3 cup mild honey 3 cups cleaned berries such as blueberries, raspberries, blackberries, or cleaned and pitted cherries.
Place all ingredients except berries (or cherries) in a blender or food processor bowl. Blend for a few seconds more to make sure batter is thoroughly mixed. (Alternatively, the batter can be mixed by hand with a whisk.) Refrigerate batter at this point, if making in advance.
When you are ready to bake the clafouti, evenly spread the berries (or cherries) in the bottom of a well-buttered 10-inch quiche dish or pie or cake pan. Pour batter over fruit. Bake in a preheated 375-degree oven for 30 minutes, or until a knife inserted in the center comes out clean. (Fruit will float to the top of the clafouti and remain there as it bakes.) Cut clafouti into wedges to serve. Although it tastes best hot from the oven, the clafouti may also be served at room temperature or even cold.