Apple and Spice Oatmeal
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| fitnwellmommy.com |
If you like oatmeal in the morning,
your allowance of 1 ounce (dry, by weight) won’t look like much in your cereal
bowl. With the addition of an apple to add bulk and flavor, you will have a
substantial breakfast sure to keep you going until lunchtime. And believe the
good stuff you’ve heard about oatmeal: This recipe will contribute 2 grams of
soluble fiber to your daily intake, which helps to lower cholesterol.
MAKES 1 SERVING
1 sweet apple, such as Gala or Golden
Delicious, peeled, cored, and cut into ½-inch dice
⅔ cup water
⅓ cup old-fashioned (rolled) oats
Pinch of ground cinnamon
Pinch of freshly grated nutmeg
A few grains of kosher salt
½ cup fat-free milk, for serving
In a small saucepan, combine the
apple, water, oats, cinnamon, nutmeg, and salt. Bring to a boil over medium
heat, reduce the heat to low, and cover. Simmer until the oats are tender,
about 4 minutes.
To microwave: In a 1-quart
microwave-safe bowl, combine the apple, water, oats, cinnamon, nutmeg, and
salt. Cover tightly with plastic wrap and microwave on high power until the
oats are tender, about 4 minutes. Uncover carefully, stir, and let stand for 1
minute.
Transfer the oatmeal to a bowl, pour
in the milk, and serve.
NUTRITIONAL ANALYSIS
(1 serving without milk) 190
calories, 5 g protein, 39 g carbohydrates, 2.5 g fat, 5 g fiber, 0 mg
cholesterol, 1 mg sodium, 243 mg potassium. Food groups: 1½ whole grains, 1
fruit.
(1 serving with milk) 230 calories, 9
g protein, 45 g carbohydrates, 2.5 g fat, 5 g fiber, 5 mg cholesterol, 51 mg sodium,
433 mg potassium. Food groups: 1½ whole grains, 1 fruit, ½ dairy.
Make It Your Way Granola |
| perfectlyedible.com |
There are a lot of good things about
granola, but commercial versions are often fat-and-calorie bombs. It is fun and
simple to make granola at home with reduced amounts of fat and sugar. This
recipe includes raisins and dates as natural sources of sweetness, and you can
personalize your serving by adding a tablespoon of chopped nuts or sunflower
seeds, according to your eating plan for the day.
MAKES 5 CUPS, 10 SERVINGS
¼ cup packed light brown sugar
2 tablespoons water
1 tablespoon vegetable oil
1 teaspoon ground cinnamon
1 teaspoon maple flavoring or vanilla
extract
4 cups old-fashioned (rolled) oats
1 cup dark raisins
½ cup chopped dates
½ cup fat-free milk, for serving
Preheat the oven to 300°F.
In a large bowl, whisk together the
brown sugar, water, oil, cinnamon, and maple flavoring until the sugar is
dissolved. Add the oats and mix until lightly coated. Spread evenly on a large
rimmed baking sheet.
Bake, stirring occasionally and
bringing the toasted edges in toward the center of the granola, until the oats
are evenly crisp, about 40 minutes. Remove from the oven and stir in the
raisins and dates. Let cool completely. Store in an airtight container for up
to 2 weeks.
For each serving, scoop ½ cup of
granola into a bowl and add milk.
NUTRITIONAL ANALYSIS
(1 serving: ½ cup granola without
milk) 165 calories, 3 g protein, 35 g carbohydrates, 2.5 g fat, 3 g fiber, 0 mg
cholesterol, 4 mg sodium, 250 mg potassium. Food groups: 2 whole grains, 1
fruit.
(1 serving: ½ cup granola with milk)
205 calories, 7 g protein, 41 g carbohydrates, 2.5 g fat, 3 g fiber, 5 mg
cholesterol, 54 mg sodium, 440 mg potassium. Food groups: 2 whole grains, 1
fruit, ½ dairy.
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| michelleshealthybites.com |
Open-Faced Breakfast
Sandwich
Here’s a tasty fork-and-knife version
of a breakfast sandwich that you will find with many more calories at a
fast-food place. You will use only half of the English muffin, so save the
other half for tomorrow’s breakfast or whirl it in a blender and freeze to use
as bread crumbs in another recipe.
MAKES 1 SERVING
½ whole-wheat English muffin
1 slice reduced-fat (2% milk) Swiss
cheese, torn into pieces to fit the muffin
Olive oil in a pump sprayer
½ cup seasoned liquid egg substitute
1½ teaspoons finely chopped scallion
(green part only)
Toast the English muffin in an oven
toaster or broiler. Turn off the toaster (or broiler). Top the muffin with the
cheese pieces and let stand until the cheese is melted by the residual heat,
about 30 seconds. Transfer to a plate.
Meanwhile, spray a small nonstick
skillet with the oil and heat over medium heat. Add the egg substitute and cook
until the edges are set, about 15 seconds. Using a heatproof spatula, lift the
edges of the egg substitute so the uncooked liquid can flow underneath.
Continue cooking, lifting the edges about every 15 seconds, until the egg
mixture is set, about 1½ minutes total. Using the spatula, fold the edges of
the egg mixture into the center to make a rough-shaped “patty” about 3 inches
across.
Transfer the egg patty to the muffin
and sprinkle with the scallion. Serve hot.
NUTRITIONAL ANALYSIS
(1 serving) 166 calories, 21 g
protein, 17 g carbohydrates, 2 g fat, 2 g fiber, 8 mg cholesterol, 419 mg
sodium, 370 mg potassium. Food groups: 1 whole grain, 2 ounces meat, 1 dairy.
NOTE: If you want to reduce sodium,
use unseasoned egg whites; this will reduce the sodium by about 70 mg.
Variation
Bacon Breakfast Sandwich: Omit the
Swiss cheese. Cook 1 slice reduced-sodium bacon according to the package
directions in the skillet or in a microwave oven. Transfer to a chopping board
and coarsely chop the bacon. Add to the skillet with the egg substitute.
NUTRITIONAL ANALYSIS
(1 serving) 203 calories, 20 g
protein, 16 g carbohydrates, 7 g fat, 2 g fiber, 16 mg cholesterol, 506 mg
sodium, 426 mg potassium. Food groups: 1 whole grain, 3 ounces meat, 1 fat.
Swiss Cheese
I love 2% milk Swiss cheese and find
it to be one of the creamier reduced-fat cheeses. For convenience, I buy
packages of sliced reduced-fat (2% milk) Swiss cheese to use in sandwiches,
salads (cut into strips and sprinkled on greens for added protein), and egg
dishes. Even “regular” Swiss cheese has much less sodium than other varieties,
but to keep your fat intake low, buy the reduced-fat version.
Tartine with Cream
Cheese and Strawberries
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| eatlivetravelwrite.com |
A tartine is an open-faced sandwich,
and it is a staple of French café menus. It is becoming common at American
cafés, too. Topped with healthful foods, it will keep you filled up and
energized. If the berries are naturally sweet, you won’t need any sweetener,
but you may add a drizzle of honey if you wish.
MAKES 1 SERVING
1 slice whole-grain bread
2 tablespoons spreadable fat-free
cream cheese
2 large strawberries, hulled and
sliced
1 teaspoon honey (optional)
Toast the bread in a toaster. Spread
with the cream cheese, and top with the strawberries. Drizzle with the honey,
if using.
NUTRITIONAL ANALYSIS
(1 serving) 167 calories, 9 g
protein, 27 g carbohydrates, 3 g fiber, 4 mg cholesterol, 370 mg sodium, 265 mg
potassium. Food groups: 1 whole grain, 1 fruit, 1 dairy.
Variation
Blueberry and Almond Butter Tartine:
Substitute 1 tablespoon almond butter and 2 tablespoons blueberries for the
cream cheese and strawberries. Press the blueberries gently into the almond
butter to adhere.
NUTRITIONAL ANALYSIS
(1 serving) 147 calories, 9 g
protein, 26 mg carbohydrates, 1 g fat, 3 g fiber, 4 mg cholesterol, 339 mg
sodium, 142 mg potassium. Food groups: 1 whole grain, ½ fruit, 1 nut.
Bread in the DASH Diet
Did you know that bread is the number
one source of sodium in the typical American diet? There is always a relatively
high amount of sodium in bread, both commercial and homemade, because salt is
needed to control yeast growth. (Without the salt to subdue it, the yeast would
work too rapidly.)
Look carefully at bread labels to
compare the sodium levels. You may like light or reduced-calorie bread, which
is sliced thinner than usual and cuts sodium as well as calories. When you find
a bread brand that you like, write down the name so you’ll remember it the next
time you shop. Store the bread in the refrigerator or freezer to extend its
freshness beyond the use-by date on the wrapper.
Broccoli and Pepper
Jack Omelet
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| yelp.com |
Practice makes perfect with omelets.
Once you’ve mastered the technique, you will have a hot breakfast in a couple
of minutes. Leftover vegetables from last night’s dinner, warmed briefly in the
skillet or in a microwave before making the omelet, can be put to use in the
morning to start the day. Here is a basic cheese omelet recipe with a few
variations.
MAKES 1 SERVING
Olive oil in a pump sprayer
½ cup seasoned liquid egg substitute
1 slice reduced-fat (2% milk) pepper
Jack cheese, torn into a few pieces
¼ cup cooked and chopped broccoli
(thawed frozen broccoli is fine), warmed in a microwave
Spray a small nonstick skillet with
oil and heat over medium heat. Add the egg substitute and cook until the edges
are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg
substitute so the uncooked liquid can flow underneath. Continue cooking,
lifting the edges about every 15 seconds, until the omelet is set, about 1½
minutes total.
Remove from the heat. Scatter the
cheese and broccoli over the top of the omelet. Tilt the pan slightly, and use
the spatula to help the omelet fold over on itself into thirds. (The cheese
will melt from the heat of the omelet.) Slide out onto a plate and serve.
NUTRITIONAL ANALYSIS
(1 serving) 145 calories, 18 g protein,
5 g carbohydrates, 4 g fat, 1 g fiber, 10 mg cholesterol, 381 mg sodium, 314 mg
potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.
NOTE: For severely restricted-sodium
diets, use unseasoned egg whites for a savings of about 70 mg sodium.
Variation
Roasted Mushroom and Swiss Cheese
Omelet: Substitute ¼ cup coarsely chopped Roasted Mushrooms with Thyme and
Garlic (here) and reduced-fat (2% milk) Swiss cheese for the broccoli and
pepper Jack.
NUTRITIONAL ANALYSIS
(1 serving) 116 calories, 20 g
protein, 6 g carbohydrates, 6 g fat, 0 g fiber, 7 mg cholesterol, 413 mg
sodium, 536 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.
NOTE: For restricted-sodium diets,
use unseasoned egg whites for a savings of about 70 mg sodium.
Variation
Spinach and Goat Cheese Omelet:
Substitute 2 tablespoons chopped spinach (thawed frozen spinach is fine) and 2
tablespoons crumbled goat cheese for the broccoli and pepper Jack.
NUTRITIONAL ANALYSIS
(1 serving) 147 calories, 18 g
protein, 4 g carbohydrates, 2 g fat, 1 g fiber, 2 mg cholesterol, 318 mg
sodium, 262 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.
NOTE: For restricted-sodium diets,
use unseasoned egg whites for a savings of about 70 mg sodium.
Copyright ©Marla Heller MS,RD –Originally appeared in The Everyday DASH Diet Cookbook by Marla Heller MS,RD
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