Mother Says Eat Your Oatmeal

Jump-starting the body for the day means a stop at the breakfast table. Research has shown that Mom was right: Breakfast is an important meal. Kids who eat breakfast do better in school, and adults are less likely to snack or feel the mid-morning slump when they eat something before leaving for work.

Unfortunately, many of us skip breakfast or get our morning “nutrition” via 10 o’clock doughnuts or the local drive-thru fast-foods window.

I’ve found the easiest way to fit in a healthy breakfast at home is to prepare it the night before. For instance, for oatmeal mornings in mid-winter, I set up my bowlful the night before, measuring out dry old-fashioned oats, a little cinnamon, some chopped dried fruit. In the morning, I add boiling water, microwave on HIGH (100% power) for several minutes and enjoy with maple syrup. Low-stress, low-fat--it’s a fast breakfast that stays with me for most of the morning.

A busy friend with kids uses her old-fashioned metal Thermos in the same way. Hot cereal fixings and boiling water go into the Thermos the evening before; she wraps the Thermos in several dish towels and leaves it on the counter overnight. In the morning, she has instant hot cereal that the kids can help themselves to.

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On mornings when I have a little more time to cook, I make pancakes or waffles. This doesn’t mean mixing the batter with still-closed eyes; actually it’s whipped together the night before when I’m alert. Most pancake and waffle batters can be buzzed in the blender until smooth, then refrigerated overnight. The next morning, preheat the griddle or waffle iron and pour out what you need for a simple breakfast.

Bagels are another low-fat, dine-and-dash breakfast, but the wrong toppings can send your meal off the top of the fat charts. I stock the refrigerator with homemade low-fat spreads, like part-skim ricotta cheese pureed with chopped dates. Sliced apples or a sprinkle of raisins on top make it a perfect five-minute breakfast.

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Keep the instructions for this microwave oatmeal taped to your refrigerator door for easy morning access.

MICROWAVE OATMEAL

2/3 cup old-fashioned rolled oats

1 to 2 tablespoons minced dried apple, optional

2 tablespoons raisins

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

3/4 cup cranberry-apple juice or water

Maple syrup

Divide oats, apple, raisins, cinnamon and salt between 2 small microwave-safe cereal bowls. Stir well. Add juice. Microwave on MEDIUM (50% power) until oatmeal has absorbed all liquid, 5 to 6 minutes. Serve with maple syrup. Makes 2 servings.

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The variations on this delicious spread are endless--and it keeps a week in the refrigerator.

SWEET RICOTTA BAGEL SPREAD

1/3 cup light ricotta cheese

2 tablespoons finely chopped pitted dates

1 tablespoon honey, or to taste

Combine ricotta cheese, dates and honey in small bowl, mixing well, or puree in blender. Refrigerate in covered container about 1 week. Makes 1/2 cup.

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To make fluffier pancakes, mix dry and wet ingredients in separate containers, then combine right before serving.

OVERNIGHT CINNAMON-FRUIT WAFFLE BATTER

2 cups unbleached white or whole-wheat pastry flour

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon baking soda

1/4 teaspoon ground cinnamon

2 tablespoons honey, brown sugar or maple syrup

2 cups low-fat buttermilk or nonfat milk

1 large egg

2 egg whites, lightly beaten

1 tablespoon canola oil

3 tablespoons chopped dried fruit, such as apricots, blueberries or peaches

Unsweetened applesauce as topping

Combine flour, baking powder, salt, baking soda and cinnamon in large container.

Process honey, buttermilk, egg, egg whites and oil in blender until thoroughly blended, 1 minute. Stir in dried fruit. Add dry ingredients and mix well. Cap blender jar tightly and refrigerate overnight, if not using immediately.

Preheat griddle or waffle iron. Lightly spray surface with non-stick vegetable spray. Pour batter onto griddle by 1/4-cup measures for pancakes or fill waffle iron 2/3 full. Cook pancakes until bubbles appear on 1 side, then turn and cook 2 to 3 minutes. Cook waffles 5 to 6 minutes, or according to manufacturer’s instructions. Top with applesauce and serve immediately. Makes 6 servings.