Start You Day the Healthy Way With Vegetarian Whole Grain Breakfast

22 February, 2007 (15:40)

RECIPES: Apple Granola, Deluxe Oatmeal, Healthy Banana Apple Muffins

By Rae Udy

A nutritious breakfast can set the pace for a busy day and nutritionists say it is the most important meal of the day. These breakfast recipes are quick and easy methods of including healthful whole grains and fruits into your diet.
Apple Granola is lower in fat and calories than most commercial varieties of granola. Apple juice concentrate replaces oil to keep fat content low and dried apple pieces add natural sweetness. Keep on hand for a hearty breakfast, or a crunchy afternoon or bedtime snack.
Deluxe Oatmeal takes just minutes to make and is a wonderful start for a cool morning. One serving of oatmeal contains about 150 calories, 2.5 grams total fat, no cholesterol, five grams protein and is a great source of fiber. A serving is three-quarter cup uncooked and one cup cooked.
Healthy Banana Apple Muffins will fill you up and not out. These are almost fat-free with only a trace of polyunsaturated fat and they are also a good source of protein, potassium, iron and fiber. Each delicious muffins contains less that 175 calories.

Source: (nutrition of oatmeal)

8 cups uncooked old-fashioned oatmeal
1 cup raw sunflower seeds
1 cup chopped walnuts
1 six-ounce can unsweetened apple juice concentrate, thawed
1 cup chopped dried apples
In a large bowl combine oatmeal, sunflower seeds and walnuts. Stir to mix well. Pour apple juice concentrate over mixture and blend well. Spread out in a thin layer on dry cookie sheets. Bake in a preheated 325 degree oven for 30 minutes. Stir every five minutes to prevent burning around edges of pan. Remove from oven when oatmeal is golden brown. Pour hot granola into a large bowl and add dried apples. Stir well and cool completely. Refrigerate in airtight containers. Yields 10 cups.

1 cup oatmeal
2 cups water
¼ (one-quarter) cup shredded unsweetened coconut
¼ (one-quarter) cup raisins
Bring water to boil in a saucepan with a lid. Add oatmeal stirring to mix well. Bring back to boil and remove from heat. Cover and leave undisturbed for five to eight minutes. Stir in coconut and raisins when thick. Serves four.
Microwave directions: Combine oatmeal and water in a large microwave safe bowl. Be careful the mixture will boil over in too of a small bowl. Cook two minutes on High and stir. Continue cooking one minute at a time until desired thickness. Add coconut and raisins and stir.

1 cup soy flour, defatted
1 cup all-purpose flour
1 cup whole-wheat flour
2 teaspoons cream of tartar
2 teaspoons baking soda
1 teaspoon allspice
1/4 cup apple juice, frozen concentrate
1 tablespoon vanilla
6 egg whites, 3 in one bowl, 3 slightly beaten
2 bananas, large and ripe, mashed
½ (one-half) cup applesauce
1 cup honey
1 apple, unpeeled, cored, diced
1 cup raisins
Combine dry ingredients in bowl. Set aside. Mix apple juice, vanilla three egg whites, banana, applesauce and honey in bowl on low speed until blended. Add dry ingredients and mix for a few seconds, just until moistened and no flour can be detected. With a spatula, stir in the remaining egg whites, which have been lightly beaten. Then add the diced apple and raisins. Put 19 paper cupcake liners in muffin tins and fill cups to within 1/3 inch of top. Bake at 350 degrees for 20 minutes or until you can touch lightly on top and an imprint does not remain.

Posted in Vegan Breakfasts, Vegan Snacks, Vegetarian Desserts, Vegetarian Kids Recipes, Whole Grain Breads


Comment from Bianca
Date: May 4, 2019, 10:55 pm

I love these recipes especially because they are apple-based. Thanks for sharing!

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