Morning Kickstart

Healthy breakfast replenishes depleted energy supplies

By BY JEANNIE STONE Contributing Writer

LITTLE ROCK — You’ve heard the buzz about the importance of starting your day with breakfast. It’s all true! The University of Arkansas Cooperative Extension Service is alerting the public to the benefits of eating a healthy breakfast and the ill side effects of skipping the first meal of the day.

“Eat something in the morning even if you’re not hungry,” said Cheryl Maxwell, Hot Spring County Extension agent. “Because the goal of breakfast is to, literally, break a night of fasting. You’ve typically not eaten for 10 to 12 hours, and your energy levels are depleted by the time you wake up.”

Not only do overweight people tend to skip breakfast, but people who skip breakfast eat about 100 calories more each day than those who do eat breakfast, a brochure the agency recently published said.

“That’s why you will not lose weight any faster by going without breakfast,” Maxwell said.

In addition to weight factors, people who eat breakfast maintain more stable blood sugar levels, reducing the risk for diabetes, and have a reduced risk for heart attacks and irritability. And adults perform better at work.

“Lots of studies have been done on the effects breakfast has on children,” Maxwell said. “Children are able to retain what they learn in school, and study upon study shows that children who eat breakfast experience a better nutritional diet for the whole day.”

The key to getting children to eat breakfast has to do with planning.

“Be sure and plan enough time,” Maxwell said. “If that means waking up 15 minutes early, it’s worth it. Work at organizing other aspects of the morning routine such as laying out clothes and shoes, packing lunches and finish homework the night before.”

Children appreciate options, so make sure to offer several choices, she said. Eating a highfiber breakfast helps reduce fatigue. Choose 100 percent whole grains and whole fruits for maximum fiber benefit.

“Don’t get hung up about having to eat typical breakfast foods,” Maxwell said. “You can eat anything. A peanut butter sandwich with a banana is a great breakfast or heat up leftover supper.”

“Your mother was right allalong,” Maxwell said. “Breakfast is the most important meal of the day.”

Here are some easy, childfriendly suggestions for quick breakfast solutions:

Banana dog (peanut butter, a banana and raisins on a long, whole-wheat bun)

Breakfast taco (shredded cheese on tortilla, fold in half and microwave; top with salsa)

Sandwich (grilled cheese, peanut butter and jelly, or another favorite)

Leftover pizza (warmed) served with 100 percent fruit juice.

Pancake roll (microwave a frozen pancake, spread with peanut butter, top with sliced banana or other fruit and roll up).

Breakfast parfait (layer fruit yogurt, sliced fruit and crunchy cereal in a bowl)

Bagel (split and spread each half with peanut butter, add a sprinkle of raisins) with a glass of milk

Hot cereal (there are many quick-cooking choices)

Eggs (hard boil the night before and store in the refrigerator)

Whole-grain toast (spread with peanut butter) with juice and skim milk

The Women of Second Baptist Church in Malvern, some of whom are extension homemakers, graciously submitted their favorite breakfast recipes.

Breakfast Casserole Submitted by Angela Sled Ingredients: 1 roll sausage 1 package cream cheese 3 eggs 2 packages crescent rolls Shredded cheese, any variety

Directions:

Brown the sausage and drain. Melt cream cheese in sausage. Add beaten eggs to sausage mixture. Place crescent rolls from one package in bottom of casserole dish, pressing seams together. Add sausage mixture and top with shredded cheese. Place remaining crescent rolls on top of mixture. Bake at 350 degrees for 10 to 20 minutes.

Breakfast Sausage Casserole Submitted by Rita Turner Ingredients: 2 1/2 cups herb croutons (6-ounce box) 2 cups sharp cheese, grated 1 small can sliced mushrooms 6 eggs3/4 teaspoon dry mustard 1 can cream of mushroom soup 2 pounds sausage, cooked, crumbled and drained

Directions:

Mix croutons, cheese, cooked sausage, eggs, mustard, soup and mushrooms well together. Pour into 9-by-13-inch pan. Bake at 300 degrees for one hour and 15 minutes.

Blueberry Crisp Submitted by Jerri Crawford Ingredients: 1 large can crushed pineapple 3 cups blueberries 1 cup sugar 1 tablespoon flour 1 stick oleo (butter)

Directions:

Combine all but oleo in a 9-by-13-inch pan. Top with butter cake mix. Melt oleo and pour all over cake. Bake at 350 degrees for 35 minutes or until done.

Sticky Caramel Pull-Aparts Submitted by Kat Owens and Kaylie Owens Ingredients: 22 frozen dinner rolls 1/2 cup butter, melted 1/2 cup brown sugar 1 teaspoon cinnamon 1 package Butterscotch pudding (not instant) 1/2 cup pecans, chopped

Directions:

Grease or spray nonstick spray in Bundt pan. Mix melted, brown sugar and cinnamon. Sprinkle bottom of pan with 1/2 the pan. Place 11 frozen dinner rolls on bottom of pan; drizzle with half of the butter/ sugar mix. Place another 11 frozen rolls on top. Drizzle remaining butter/sugar mix and pecans on top. Sprinkle dry pudding mix over top. Cover with wax paper and let rise overnight, Bake at 350 degrees for 45 minutes.

French Toast Submitted by Kristie McDermott Ingredients: 1 egg 1 teaspoon butter 4 slices bread 1/3 cup milk Cinnamon

Directions:

Beat egg and frothy; add milk and beat well. Sprinkle cinnamon into milk mixture. Melt butter in skillet on low heat. Dip bread slices one at a time into milk mixture and brown in skillet. Serve with confectioner’s sugar, brown sugar, cinnamon and maple syrup.

Tri-Lakes, Pages 60 on 11/05/2009