It is a well-known fact that breakfast is the most important meal of the day. Not only does it give your body fuel and energy to get you through most of your day, but it inhibits the stomach rumbles before your lunch time and helps to keep you away from the vending machines.
It is easy to come up with a variety of lunch, dinner and snack ideas, but breakfast can be more difficult. Most breakfast purist aren’t interested in leftover pizza, chili and other foods, that is not a true breakfast.
To get ideas for delicious and healthy breakfasts look for Tulsa Cooking Examiner’s Healthy Breakfast series here this week and next week.
The main excuse for skipping breakfast is that most people are up and running out the door to get to work each workday, so feel that they don’t have the time. Below is a quick way to have a nutritious and filling breakfast whether you eat at home or take your breakfast to work with you.
Muffins make an enjoyable breakfast item, but a lot of muffins, especially store bought or bakery muffins can be high in fat, sugar and salt. The best muffins are whole grains with low fat and minimal sugar.
The recipe below will give you a start for a high-fiber healthy breakfast. Make sure to include fresh fruit or juice and low-fat milk for a filling and healthy way to start your day.
Blueberries are in abundance at the farmers’ markets and grocery stores in Tulsa. Reasor’s Foods had large size cartons of blueberries at a reasonable price. Look for small blueberries that are firm and deep in color. Once home, store in the refrigerator until ready to use.
Blueberry Whole Grain Muffins
- 1-1/2 c. all-purpose flour
- 1/2 c. whole wheat flour
- 1/4 c. sugar
- 1 T. raw wheat germ
- 3/4 tsp. baking powder
- 3/4 tsp. baking soda
- 1/4 tsp. cinnamon
- 1/8 tsp. allspice
- 1 egg white
- 1 c. buttermilk
- 1-1/2 T. vegetable oil
- 1-1/2 c. blueberries (fresh)
Spray 12 cup muffin pan with cooking spray. Rinse and drain blueberries.
In mixing bowl combine flour, whole wheat flour, sugar, baking powder, baking soda and spices. Mix well (do not beat).
In small mixing bowl whisk together egg white, buttermilk and oil. Add buttermilk mixture to flour mixture; stir just until combined; fold in blueberries.
Divide batter among prepared muffin cups, filling each cup two-thirds full. Bake at 375 degrees for about 20 minutes or until lightly golden brown. Remove from oven and cool on wire rack for about 5 minutes. Remove muffins from pan and cool on rack. Serve with butter or cream cheese.
Tip: Store leftover muffins in single serving size zip-lock baggies. Also, these muffins can be stored in freezer bags and kept frozen for up to 4 months.
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