2 Oatmeal recipes with a twist

edita kaye Pineapple with fronds

Pineapple Oatmeal

 1 ½ cups water

1 can (8 ounces) crushed pineapple, in juice un-drained

1 cup quick cooking oats

½ cup raisins

2 tablespoons brown sugar

¼ teaspoon cinnamon

In a microwave-safe bowl, combine the water and crushed pineapple. Microwave on high about 6 minutes or until boiling. Stir in the rest of the ingredients and microwave on high for 30 to 60 seconds or until the mixture begins to thicken. Serve hot. Makes 2 servings.

 

Maple Syrup Oatmeal

3 ½ cups skim milk
2 cups rolled oats, quick cooking

¼ cup maple syrup
½ cup raisins
1 cup chopped, unpeeled apple

 

Bring milk to a low boil and stir in oats cooking for about 5 minutes over medium heat, stirring occasionally.

Remove from heat and add maple syrup, raisins, and apple. Mix well. Serve hot. Makes 4 servings.

Amazing corn muffins

edita kaye corn muffinsMesa Corn Muffins

¾ cup skim milk

¼ cup plain, nonfat yogurt

3 tablespoons maple syrup

2 eggs

1 cup all-purpose flour

¾ cup cornmeal

½ teaspoon baking soda

 

Preheat oven to 375°F

  1. Mix together the milk, yogurt, maple syrup, and eggs, blending well.
  2. In another bowl combine the flour, cornmeal and baking soda and add to the milk mixture, stirring well to blend.
  3. Spoon into lined paper muffin cups, about ¾ full and bake for 15 to 20 minutes or until a toothpick inserted in the center comes out clean. Cool slightly on wire rack.

Makes 12 muffins                               Serving size: 1 muffin

Tip

These are great dipped in a little extra maple syrup! Smile. It’s going to be a terrific, slender day.

Morning Glory Muffins

                        morning glories Morning Glory Muffins

2 cups all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

½ teaspoon cinnamon

½ teaspoon nutmeg

½ teaspoon mace

1 apple, peeled, cored, and grated

1 carrot, peeled, and grated

1 cup applesauce

½ cup honey

2 eggs

½ cup crushed pineapple, packed in juice, drained

Preheat oven to 350°F

  1. In a large mixing bowl, sift together the dry ingredients.
  2. Mix together the carrot, apple, oil, honey, until well blended. Add the eggs, one at a time mixing after each addition. Slowly add in the dry ingredients, mixing after each addition. Fold in the pineapple.
  3. Spoon into paper muffin cups about ¾ full and bake for 30 to 40 minutes or until a toothpick inserted in the center comes out clean. Cool on wire rack.

Makes 12 muffins                   Serving size: 1 muffin

 

Tip

While you are whipping up these hum a few bars of “Morning has broken…” to feed your soul.

Hot Fruit Sundae for Breakfast – Yummy!

edita kaye pears for breakfastHot Fruit Sundae

½ cup applesauce

1 ½ cups fresh cranberries

½ cup unsweetened cranberry juice

½ cup unsweetened apple cider

¼ cup artificial sweetener

1 (1 inch) lemon rind strip

4 cups sliced peeled golden delicious apples

2 cups firm Anjou pears, cored and cut into ¼ inch thick wedges

cooking spray

3 cups vanilla low-fat ice cream

 

Preheat oven to 400°F

  1. To drain applesauce, spread onto several layers of heavy-duty paper towels. Cover with additional paper towels; let stand 5 minutes. Scrape into a mixing bowl using a rubber spatula. This drains the applesauce.
  2. Combine cranberries, juice, cider, sweetener, and rind in a small saucepan; bring to a simmer, stirring occasionally.       Remove from heat. Stir in applesauce.
  3. Combine the apple and pears in an 11×17 inch-baking dish coated with cooking spray. Top with the cranberry mixture. Cover and bake for 25 minutes. Uncover and bake an additional 10 minutes or until fruit is tender, basting occasionally with liquid from dish. Serve with ice cream.

Makes: 4 servings

Frozen Yogurt for Breakfast? Absolutely!

edita kaye frozen breakfast yogurtApricot Pineapple Surprise

4 (1-inch thick) peeled fresh pineapple slices

2 tablespoons apricot preserves – no sugar added

1 teaspoon artificial sweetener

Dash of ground cinnamon

1 cup vanilla low-fat frozen yogurt

 

Preheat broiler.

  1. Place pineapple slices on a broiler pan.       Brush pineapple slices with preserves; broil 6 minutes or until bubbly.
  2. Combine sweetener and cinnamon, and sprinkle over pineapple.

Serve warm with one scoop of vanilla low-fat frozen yogurt.

Makes 1 serving.

Tip

Frozen yogurt for breakfast—divine decadence! You could also try this extraordinary breakfast with fresh strawberries and strawberry jelly, fresh raspberries and raspberry jelly!

Stuffed Baked Apples the Old-Fashioned Way

edita kaye woman with two applesStuffed Baked Apples

4 large baking apples, cored

½ cup raisins

1 orange, peeled, seeded and chopped

2 tablespoons orange zest (grated orange rind)

½ teaspoon cinnamon

1 cup water

 

Preheat oven to 375°F.

  1. Place the apples in a nonstick baking pan.
  2. In a bowl mix the raisins, orange, cinammon and zest and fill each apple cavity with the mixture. Drizzle a little water over each apple and pour the remaining water into the bottom of the baking pan.
  3. Bake for 20 to 30 minutes, until the apples are tender. Serve hot or cold.

Makes 4 servings.                     Serving size: 1 stuffed apple

 

How to find fiber-rich foods in your grocery store

edita kaye fiber rich foodsYou’ll start with the produce section which is one of the best places to find fiber-rich foods.

The fruit section offers countless fiber choices including some of the more popular like apples, pears, oranges, kiwi, and berries—blueberries, strawberries and raspberries are good sources of fiber—fresh or frozen are just fine.

The vegetable section is loaded with fiber-rich veggies of every color and description. There are sweet potatoes, cabbage, sweet peppers, carrots, peas, broccoli, Brussels sprouts, and more on your fresh produce fiber journey of discovery.

In the bread aisle you’ll find 100% whole wheat or whole grain breads and rolls; double fiber breads like Pepperidge Farm, Orowheat, Roman Meal, and Arnold; there are whole grain tortillas, pitas, bagels and English muffins, too. Then you can look for whole wheat crackers and flat breads like the Kavli brand, or Triscuits, Rye Krisnp, Wasa or Wheat Thins.

In the grains section you’ll find brown rice, quinoa, bulgar wheat and couscous.

We’ve already mentioned cereals—there are many to choose from that are high in fiber. You could start with Fiber One, All-Bran, Kashi GoLean, Post Grape Nuts and others. You’ll also find that oatmeal is high in fiber and a good addition to your fiber-rich breakfast menu.

Go Ahead Try This!

Yogurt with Honey & Nut Cereal

Yoplait Light Yogurt vanilla mixed with one serving
Honey Nut Cheerios

Dried fruit such as apricots, raisins, and prunes are also good sources of fiber and don’t forget Craisins—dried cranberries from Ocean Spray.

When you’re in the canned goods section you might try adding these to your grocery cart: canned beans; bean and lentil-based soups; canned veggies such as corn; applesauce.

This should show you just how delicious and varied fiber-rich choices can be—you’ll get tons of flavor, fiber, and the benefits of diet-friendly foods.

 

 

6 Surprising Ways Fiber Can Help You Get Healthier

edita kaye yummy fiberFiber fills you up so you feel full and stay feeling full by taking longer to leave the stomach and slowing movement through the digestive system. Fiber also attracts and absorbs water, further enhancing fullness and slowing the return of hunger.

Fiber slows down the rate at which your own body turns food into sugar and then into fat and improves glucose tolerance by slowing the speed of carbohydrates moving into the small intestine.

Fiber foods offer protection against absorbing empty calories that can pack on the pounds. Adequate fiber intake can also play a role in weight loss by replacing high calorie fats and sweets in the diet with lower calorie fiber-containing foods. By binding with bile in the intestine, fiber can help remove cholesterol from the body.

Fiber by binding with bile in the intestine, fiber can help remove cholesterol from the body.

Fiber also helps promote regularity by increasing the weight of the stool.

Fiber can decrease the risk of type 2 diabetes, cancer, heart disease, and gastrointestinal disorders, and be a powerful aid in the fight against obesity.