Around the holidays, we all need easy food to have in the house. With people visiting, an abundance of activities, the last thing we need is to worry about cooking. One of my favorite things to do during the holidays is have a breakfast ready to go that all I have to do is put it in the oven to cook when I get up in the morning. Ellie Krieger has a great recipe that fits this bill – Blueberry Almond French Toast Bake. It takes about 10 to 15 minutes to put together before you go to bed. When you get up, pre-heat the oven and put the pan in the oven for about 50 minutes and you have breakfast. It is a great way to have breakfast in the works while opening presents, or just relaxing.

I hope you and yours have a great holiday season. Enjoy this time, relax, take a few deep breaths, and focus on living in each moment.

Breakfast the morning of a race can be a challenge. Nerves are going. Stomach is queasy. You are checking all of your gear for what seems like (and may be) the millionth time. And, I’m saying you need to eat some breakfast, too. Yup, breakfast. Breakfast the morning of the race is important to top off your tank, give you energy for your race, and keep you from getting hungry.

What you have for breakfast and when you have breakfast depends on your race. The shorter the race, the closer to the event you can have the meal and the meal can be smaller. The longer the event the more time between the meal and the event and the more fuel you need to put in the tank. The more food, the more transit time you need to allow.

If you are racing a 5K, 10K or a sprint triathlon for example, you could have a small bagel or toast with peanut butter a couple of hours before the event. You don’t need a lot of extra energy for these events because they are short.

If you are racing a marathon or half Ironman, you may need or want more – a larger bagel with peanut butter and an egg or two or a big bowl of oatmeal about two to three hours prior to the event.

If you are racing a full Ironman, most racers get up at 2AM, eat, then go back to bed and try to sleep. I have heard “breakfast” ranging from a full American breakfast to a couple of Slim Fasts. Then, once you get up an start getting ready, sip on some sports drink while you get ready and get to the race site.

When you start training, you also want to start practice your breakfast routine. You want to find out what your stomach does and does not like. You also want to start working on the timing. How long does it take for that meal to clear your stomach? Are you having to stop and find a bathroom? Do you want that to happen race day? You want to find something you know your stomach will be happy with when you add the nerves of race morning on top of it.

If you have a favorite pre-race meal, I’d like to hear about it!

Food companies are always trying to get us to think their food is good for us, which can encourage us to eat more. A friend sent me a link a couple of weeks ago to a story that Frito-Lay is going to start making half of their foods using natural ingredients.  Over the holidays, John and I wanted cinnamon rolls for breakfast. We were in Whole Foods and picked up some packaged cinnamon rolls that are touted as “All Natural.” Using terms such as “natural” and “organic” are an attempt to give a food a halo – getting you to think it is better for you than it may be.

I’m probably the only person who compares nutrition facts panel for cinnamon rolls. The cinnamon rolls labeled as “all natural” have 5 rolls per can with each roll having 280 calories, 14 grams of fat, 51 grams of carbohydrates, and 4 grams of protein. A similar cinnamon roll – Pillsbury Grands Cinnamon Sweet Rolls with Icing have 310 calories per roll, 9 grams of fat, 54 grams of carbohydrate, and 5 grams of protein. Not really a lot of difference between the two. Even when I look at the ingredient lists there is not a lot of difference between the two. Choosing the “all natural” cinnamon roll isn’t really a “healthier” choice.

Next time you are in the store and you see labels that make you think the food is “healthy” take a look at the nutrition facts panel and the ingredient list and determine for yourself if it really is a better choice for you.

John and I were looking for an alternative to oatmeal and wheat-based breakfast cereals.  A friend of mine recommended we try Teff.  She ran across it at Whole Foods.  Teff is a North African grass.  The grain can be ground into flour and used in baking. Teff is kind of like millet or quinoa in terms of cooking.  The Teff we use is a tiny red grain, but I understand it comes in other colors. It is considered high protein – 7 grams -  has 4 grams of fiber and 37 grams of carbohydrates per 1/4 cup dry.  That 1/4 cup dry grain cooks up to just over 1 cup of cooked Teff.  And, that cup of cooked Teff is very filling.  The flavor is different from any other grain I have eaten – hence another reason why it is a good breakfast alternative.

To cook your Teff, bring 1 cup of water to a boil, add the 1/4 cup Teff, cover and simmer for 15 or so minutes – until it is thick and all of the water is absorbed. You will want to stir it occasionally as well. The alternative is to make a big batch and keep it in the fridge for a few days. To reheat, measure out your serving in a bowl (a larger one that gives it room to expand), add a little extra water, cover and cook in a microwave on high for 2 – 3 minutes.  Serve like you would oatmeal.  I used a little butter, brown sugar, and goat milk.

You can find Teff at stores like Whole Foods. I would also suspect that health food stores may carry it. Or, you can order it online. Bob’s Red Mill has both the grain and Teff flour you can use for baking. We haven’t tried baking with it yet, but it is on the list to try.

Things got a little crazy at the end of last week, so I didn’t get the newsletter out. Instead, I thought I would combine last week’s and this week’s newsletters.

Holiday mornings can be crazy busy with extra people in the house, extra cooking, and extra stress. Breakfast can often set the tone for the rest of the day. I like to have a breakfast ready to go that I can prepare the night before and stick in the oven that morning. No muss, no fuss, no worries about “what’s for breakfast?” I have a new one to add to my list from Ellie Krieger’s new So Easy cookbook – Blueberry-almond french toast bake. One word – YUM! Ok, I haven’t made it yet, but the picture is beautiful and it sounds soooo goood!

I hope you give it a try over the holiday weekend. And, remember to give thanks for all that surrounds you – including all the craziness.

Blueberry-Almond French Toast Bake
by: Ellie Krieger, So Easy

Yield: 8 servings (1 serving = 1 4×3 inch piece)

Ingredients:

• Cooking spray
• 1 whole-wheat baguette (about 18-inches long, 8 ounces), cut into 1-inch cubes (you can use a white one if you can’t find whole-wheat)
• 2 cups low-fat (1%) milk
• 8 large eggs
• 8 large egg whites
• 1/4 cup pure maple syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 2 cups fresh blueberries (I’ll probably use frozen)
• 1/3 cup sliced almonds
• 2 tablespoons dark brown sugar

Instructions

1. Spray a 9×13 inch baking pan with cooking spray.
2. Arrange the bread in a single layer in the baking pan.
3. Whisk together the milk, eggs, egg whites, maple syrup, vanilla, and cinnamon.
4. Pour the egg mixture over the bread in the pan, spreading it around so the liquid saturates the bread.
5. Scatter the blueberries evenly on top.
6. Sprinkle with the almonds and brown sugar.
7. Cover and refrigerate for at least 8 hours or overnight.
8. Preheat the oven to 350 degrees F.
9. Uncover and bake for 50 to 60 minutes.
10. Serve hot.

Calories: 270; Total Fat: 8 g; Protein 16 g; Carbohydrates 35 g; Fiber 3 g

WOW! I got more responses about last week’s newsletter about Breakfast Bread Pudding than any other newsletter to date.  And, I’m still getting emails saying how much people like it and suggesting customizations.  This got me thinking about ways to customize the Breakfast Bread Pudding and Breakfast Cookie recipes.  Customize?  You bet!  Most recipes can be customized to suit your tastes.  Now, you do have to be careful with most baking (like cakes), but the Breakfast Bread Pudding and Breakfast Cookie are great for customizing.  One note – when you customize you do change the nutrition content a bit . . . depending on what you customize.

Here are some thoughts for customizing the Bread Pudding Omit the raisins and add one of the following:

• A chopped up an apple or two or some chunky applesauce
• Mashed up bananas and walnuts
• Chocolate chips
• Other dried fruit such as cranberries, blueberries

Or, in addition to the raisins (or other customization) add some chopped nuts – walnuts, pecans, etc.  Nuts will add some healthy fats as well as add some crunch.
Some of the same customizations can be made for the Breakfast Cookie Rather than raisins you can add another dried fruit and add chopped nuts.  You could also substitute chocolate chips for the raisins.  Another customization could be to add some PB2 (a powdered peanut butter which is good for cooking and smoothies) along with some chocolate chips instead of the raisins (I’d also leave out the cinnamon) to have a peanut butter-chocolate chip breakfast cookie.  You may need to add a little water or extra apple sauce to make up for the dryness of the PB2.

Another friend found a way to speed up the breakfast cookie preparation even more.  She puts all the dry ingredients in plastic baggies during the weekend.  Then, when she is ready to make her cookie, she puts the applesauce in the baggie and squishes it until it is mixed.  Then, she cuts out a corner of the baggie and squeezes the mix onto the parchment paper and bakes it.  Done with no dishes!  How cool is that?

Get inspired.  Think about what flavors you like and play around with the recipes.  You may need to make a few adjustments (like adding a little more of a wet ingredient to make up for adding more of a dry ingredient such as the PB2).  Some modifications will work, some may not.  But, it is fun to try!

Let me know how you customize your Bread Pudding and Breakfast Cookie!

Just about everyone I talk to is looking for quick and easy options for breakfast.  They need something that is “grab and go.”  Or, they just skip breakfast and use coffee to put off eating until lunch.

Breakfast really is the most important meal of the day.  It gives your body the fuel it needs to make it until lunch.  Research has shown time and again that eating breakfast helps with weight maintenance and weight loss.  In fact, research is starting to turn our daily meals around with the idea that breakfast should be the largest meal of the day – not dinner.

Breakfast also seems to be a meal that people fall into a rut with – always having the same thing.  Why not spice it up a bit?  Like with bread pudding!  I hear you – “Bread pudding for breakfast?   She’s got to be kidding!  That’s dessert!”  Well, yes it is dessert, but you can use the idea of bread pudding to make an amazing breakfast that freezes well and is grab and go.   You can make a couple of batches in muffin tins, put one or two to a freezer bag and freeze them.  Then grab a bag as  you head out and they’ll be thawed by the time you get to work.  Or, pop into the oven for a few minutes and you’ve got a tasty, filling breakfast.  They also go great in combination with a low-fat yogurt.  I wish I could take credit for this recipe, but it came out of the Canyon Ranch Cooking cookbook.  Here’s the recipe:

Ingredients:

• 1 ½ cups non-fat milk
• 2 tbsp corn oil margarine, melted
• 4 egg whites
• ¼ cup sugar
• 1 tbsp ground cinnamon
• 1 tbsp vanilla extract
• 12 slices whole-wheat bread, diced into ½ inch cubes
• 2/3 cup dark raisins

Instructions:

1. Preheat the oven to 350oF.
2. Lightly spray a 9×12-inch baking dish with non-stick cooking spray. (Can also be made into 12 sprayed muffin tins or custard cups.  Shorten cooking time by about 5 minutes.)
3. Combine all ingredients, except the bread and raisins, in a large bowl and mix well.  Stir in the bread and raisins and allow to soak for 5 minutes.
4. Spoon the mixture into the prepared dish and bake in the preheated oven for 30 to 35 minutes, or until firm and nicely browned.  Cool on a wire rack for at least 10 minutes before cutting into squares 3×4 inches in size.

Yield: 12 servings.

Calories: 143; Fat 3g; Sodium 195g; Carbohydrates: 25g; Protein 4g

Remember – make breakfast a part of you day!  Enjoy!

I’ve talked to some of you about the Big Breakfast Cookie and said I’d include it in an upcoming newsletter.  Well, today is the day!

If I haven’t told you about it, the Big Breakfast Cookie is just that - a big breakfast cookie.  Actually, you can eat it any time of day, but wouldn’t it fun to start the day with a big cookie?  YES!  And, this is a very popular recipe.  I e-mailed it to a friend who had her assistant make a couple of copies.  Her assistant came back and said “I hope its OK but I made a bunch of copies and gave it out around the office.  It sounds so good.”  I’m amazed how this one simple recipe spreads like wildfire once someone gets a hold of it.  In fact, I got it from someone else . . . .

Breakfast can be a hard meal for everyone.  Mornings are busy with workouts, getting yourself ready, getting others ready, etc.  Finding time to squeeze in a meal can be a real challenge.  That is another reason the Big Breakfast Cookie is a great option.  It takes minutes to throw together.  In fact, you can put all the dry ingredients together ahead of time and mix in the apple sauce in the morning and bake it (unfortunately, it doesn’t hold well over a couple of days; I haven’t tried freezing it though).  Personally, I’ll put together the dry ingredients for three or four days in storage bags at one time over the weekend.  This takes probably 10 minutes and sets up my breakfasts for the week.  That way in the morning all I have to do is turn on the oven, dump it in a bowl, add the apple sauce, mix, spread it on a piece of parchment paper, put it in the oven, go shower, pull it out when I get out of the shower and eat.  Simple – right?

Want to make your own?  Here’s the recipe.  You can also add nuts, chocolate chips, or use other dried fruit than raisins.  Just be sure you realize that those extras add calories.