Hybrid Food: French Toasted Donuts

The Bacon & Maple French Toasted Donut, Strawberries & Cream French Toasted Donut, and Apple Fritter French Toasted Donut are limited-time new offering of The International House of Pancakes in the U.S.

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Breakfast Ideas for Busy Mornings

If you are one of the millions of Americans who regularly skip breakfast, you probably think you have a reason, such as wanting to lose weight or oversleeping.

Regardless, it’s important to eat breakfast in the morning. Eating breakfast helps with brain function, attention span, concentration and memory. Eating breakfast also can reduce irritability and tiredness.

If you skip breakfast hoping to lose weight, you may be sabotaging your goals. By starting the day with a balanced meal, you’re less likely to overeat later in the day.

Make time for your morning meal with these simple solutions.

If You Wake Up on Time, Eat . . .

  • Scrambled Eggs: Serve with turkey bacon, fruit and whole-grain toast.
  • Whole-Grain Waffles: If you have a waffle iron, try a whole-grain waffle mix from the grocery store for a special treat. Serve topped with fresh fruit.

If You Hit the Snooze Button One Time, Eat . . .

  • English Muffin Sandwich: Toast a whole-grain English muffin. Put low-fat cheese and sliced deli ham on the toasted muffin. Warm the sandwich in the microwave to melt the cheese. Grab a piece of fruit for a complete breakfast.
  • Breakfast Tacos: Scramble and cook one egg (or two egg whites). Serve eggs, salsa and low-fat cheese in corn tortillas.
  • Classic Cereal Gets an Upgrade: Cut up some fresh fruit and add to an unsweetened breakfast cereal.
  • Yogurt Parfait: Layer yogurt with fresh or frozen fruit and granola.

If You Hit the Snooze Button Three (or More) Times, Eat . . .

  • Instant Oatmeal: Look for varieties without added sugar and just add boiling water.
  • 45-Second Scrambled Eggs: Put eggs and a splash of milk in a bowl, whisk it up and put it in a microwave for 30 seconds. Stir and put back in for another 10 seconds.
  • Peanut Butter Sandwich: Grab a banana while you’re at it.
  • Cream Cheese on Whole-Grain Bread: Try it on a bagel or tortillas.

Source: Academy of Nutrition and Dietetics

Muffins with Blueberries, Cranberries and Walnuts

Ingredients

1-1/4 cups spelt flour
1-1/3 cups ground dark flax meal 2/3 cup evaporated cane sugar
1 tablespoon baking powder
2 teaspoons ground cinnamon
1-1/2 teaspoons ground nutmeg
3 large eggs
1-3/4 cups plain soy milk
1 cup fresh or frozen blueberries
3/4 cup unsweetened dried cranberries
1 cup coarsely chopped walnuts

Sea Buckthorn Juice Glaze

1 tablespoon sea buckthorn juice
1/2 cup confectioners’ sugar
1/2 of an egg white

Method

  1. Preheat the oven to 325°F.
  2. Lightly oil a 12-cup muffin pan or two 6-cup mini Bundt pans with expeller-pressed canola oil or line with paper liners.
  3. In a large bowl, whisk together the spelt flour, flax meal, sugar, baking powder, cinnamon, and nutmeg.
  4. In a separate bowl, whisk the eggs. Whisk in the soy milk.
  5. Add the wet ingredients to the dry ingredients, mixing until just combined.
  6. Fold in the blueberries, cranberries, and walnuts. Let the batter rest for 30 minutes.
  7. Fill each muffin cup three-quarters full.
  8. Bake for 15 to 20 minutes or until a toothpick comes out clean when inserted in the center of a muffin.
  9. While the muffins bake, make the glaze. In a small bowl, whisk together all of the Glaze ingredients.
  10. Cool the muffins in the pan for 10 minutes on a wire rack. Turn the muffins out of the pan to cool completely, then drizzle on the glaze.

Makes 12 large muffins.

Source: True Food


What’s for Breakfast?

Home-cooked One-plate Western Breakfast

The Menu

  • Fried Egg on Toast
  • Tomato, Red Cabbage, and Onion Salad
  • Cucumber and Thinly Sliced Pork Salad with Mustard and White Wine Vinegar Dressing

Does Less Sleep Make You Less Healthy?

Something else to fret over as you lie awake at night: Poor sleep may increase the risk of being overweight and obese, a new study contends.

“Because we found that adults who reported sleeping less than their peers were more likely to be overweight or obese, our findings highlight the importance of getting enough sleep,” said the study’s senior investigator, Laura Hardie, of the University of Leeds in England.

“How much sleep we need differs between people, but the current consensus is that seven to nine hours is best for most adults,” Hardie said in a university news release.

For the study, the research team looked at more than 1,600 adults in the United Kingdom. The participants reported how long they slept and kept records of what they ate. The participants also had blood samples taken and their weight, waist circumference and blood pressure measured.

The waists of those who slept an average of six hours a night were more than an inch larger than those who slept nine hours a night, the finding showed.

People who got less sleep also weighed more, and had reduced levels of HDL “good” cholesterol in their blood, which can cause health problems, according to the study authors.

However, the researchers found no link between shortened sleep and a less healthy diet.

The results were published online in the journal PLoS One.

According to study co-author Greg Potter, “The number of people with obesity worldwide has more than doubled since 1980. Obesity contributes to the development of many diseases, most notably type 2 diabetes. Understanding why people gain weight has crucial implications for public health.”

The study can’t show a direct cause-and-effect relationship between less sleep and weight gain. Still, the findings add to the growing body of evidence about the link between sleep and health, the researchers said.

Source: HealthDay


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