Stock up on breakfast for lower cholesterol
Did you know September is Cholesterol Awareness Month? Do you have a hard time getting the recommended 25-38g of fiber per day? If so, stocking the pantry with high-fiber breakfast foods will give you a head start in fulfilling your nutritional needs for the day. Getting the recommended amount of fiber per day may provide our bodies with many health benefits including lowering cholesterol and improving heart health. Before your busy schedule gets back into full swing, stock up on high-fiber items such as oatmeal, whole grains, high-fiber cereal, beans, fruits and vegetables. Here are eight tasty high-fiber breakfast ideas the family will be sure to love:
• Fruit and Nutty Oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Then top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums and raisins. Add chia or flax seeds for crunch and even more fiber. 336 calories and 6 g fiber.
• Chunky Monkey English Muffin. Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins. 303 calories and 8 g fiber.
• High-Fiber Cereal with Fruit. Berries top the list of fruits with the most fiber, so choose blackberries, blueberries, strawberries or raspberries, either fresh or frozen. Choose a cereal with at least 5 grams of fiber per serving, such as bran flakes or shredded wheat. 242 calories and 10 g fiber.
• Whole Wheat Blueberry Pancakes or Waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. 234 calories and 5 g fiber.
• Veggie Scramble and Whole Grain Toast. Scramble an egg, and toss in a handful of spinach leaves or broccoli to make a healthy scramble. Toast a slice of whole grain bread to serve with it. 234 calories and 6 g fiber.
• Blackberry Yogurt Breakfast Parfait. Layer blackberries and low-fat vanilla yogurt in a parfait glass or bowl and top with a tablespoon of granola. 272 calories and 6 g fiber.
• Strawberry Banana Smoothie. Start with one cup of strawberries. Add ½ cup plain, nonfat Greek-style yogurt, half a banana, ½ cup orange juice and a few ice cubes. Blend in the blender and you have a healthy meal in minutes. 234 calories and 5 g fiber.
• Breakfast Bean Burrito. Scramble one egg, toss in ¼ cup black beans, and place in the center of a warmed 5-inch whole grain tortilla. Top with a tablespoon of salsa and wrap it up for a high-fiber treat that you can eat on the go. 253 calories and 7 g fiber.
Hearty Oatmeal Pancakes
Serves: 2 (3 pancakes each)
Source: adapted from Hy-Vee Seasons Back to School 2013
¼ c. flour
¼ c. whole wheat flour
½ c. quick oats
1 tbsp. sugar
1 tsp. baking powder
½ tsp. baking soda
½ c. skim milk
2 tbsp. egg substitute
2 tbsp. unsweetened applesauce
Suggested toppings for pancakes: Purchase additional unsweetened applesauce and top with applesauce instead of syrup. Thawed frozen fruit also makes an excellent topping. Peanut or almond butters can make for a topping that adds protein as well.
All you do:
1. Combine flours, oats, sugar, baking powder and baking soda in a small bowl. Add milk, egg substitute and applesauce. Mix until lumps have broken.
2. Pour ¼ cup batter for each pancake onto a hot griddle coated with cooking spray. Cook pancakes until tops are covered with bubbles and edges look dry; flip and cook other side.
3. Top pancakes with desired toppings.
Nutrition information per serving:
Calories: 170, Carbohydrate: 34g, Sugar: 12g, Dietary Fiber: 2g, Total Fat: 2g, Trans Fat: 0g, Cholesterol: 10mg, Protein: 3g, Saturated Fat: 0g, Sodium: 390mg
Almond Applesauce Oatmeal
Source: Hy-Vee Test Kitchen
All you need:
3 ½ c. uncooked old-fashioned oats, divided
½ c. sliced almonds
½ tsp. cinnamon
1/3 c. brown sugar
5 ¾ c. water
5 (4 oz each) containers snack-size applesauce cups
All you do:
1. For topping, combine ½ cup oats, almonds, cinnamon and brown sugar in a medium bowl. Mix well.
2. For oatmeal, bring water to a boil in a medium saucepan. Stir in 3 cups oats. Return to a boil. Reduce heat to medium. Cook for 5 minutes, stirring occasionally.
3. Spoon oatmeal into 5 cereal bowls.
4. Stir 1 applesauce cup into each bowl of oatmeal.
5. Sprinkle topping over oatmeal.
The information is not intended as medical advice. Please consult a medical professional for individual advice.