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Weâve all heard it â breakfast is the most important meal of the day. But is it âbreakfastâ food or when we have our first meal that is important? When you first get up in the morning your body had been fasting (going without food) during the time you were sleeping/ Breakfast means just that âÂ breaking the fast. Your body needs energy to start your day.
Donât like breakfast foods like eggs or cereal? Try last nights leftovers or a sandwich. Itâs important to get a variety or nutrients and include foods from at least three of the five food groups on MyPlate (vegetables, fruits, grains, protein and dairy).
â˘ Oatmeal, raisins, milk â grains, fruit and dairy groups.
â˘ Eggs, whole wheat toast, orange juice â protein, grain and fruit groups.
â˘ Turkey, lettuce and tomato sandwich â protein, vegetable and grain groups.
Breakfast helps your family too. Serving your children breakfast will help them do their best in school. It will:
â˘ Boost their energy.
â˘ Increase their attention span.
â˘ Perform better on standardized achievement test.
â˘ Help them to have fewer behavior problems.
â˘ Make them better able to focus their attention on school work.
Make sure you eat something, too. Studies have shown that adults who eat a healthy breakfast are more efficient during their workday than those who donât.
Try the muffin recipe for oat applesauce muffins. Prepare them on the weekend. Make them part of a quick week day breakfast. Add a glass of milk or a carton of yogurt and piece of fruit for a balanced breakfast.
Recipe of the Week
Oat Applesauce Muffins
â˘ 1 cup rolled oats
â˘ 1 cup buttermilk*
â˘ 1 cup whole wheat flour
â˘ 1 tsp. baking powder
â˘ Â˝ tsp. baking soda
â˘ Â˝ cup brown sugar
â˘ Â˝ cup applesauce
â˘ 1 egg
Place oats in a small bowl; pour in buttermilk. Let sit for two hours at room temperature. Preheat oven to 375 degrees F. Grease 12 muffin cups or line with paper muffin liners. In a large bowl, stir together whole wheat flour, baking powder, baking soda and brown sugar. Stir in oat/buttermilk mixture. Bake in preheated oven for 30 minutes, until a toothpick inserted into center of muffin comes out clean.
*If you donât have buttermilk, try:
â˘ Add 1 tablespoon lemon juice or 1 cup low-fat or non-fat milk. Or
â˘ Mix one 6 ounce container plain yogurt with Âź cup low-fat or non-fat milk.
Article Source: "Spring 2012 Foodlines newsletter," University of California.
Pamela Redwine is affiliated with the Mississippi State University Extension Service. Article provided by the Oktibbeha County Extension Service; for more information call 662-323-5916.View more articles in: