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Saturday, September 12, 2015

Food for Thought : Breakfast

Are you one of the millions of people who skip breakfast on a regular basic ? According to one survey , about 10 percent of Americans (31 million people people) skip breakfast every day .
There are a lot of good excuses for skipping breakfast . Most of us state that we skip breakfast either because we are not hungry or there isn't enough time to prepare a meal . Making sure that you get a good breakfast that includes enough energy and protein does not mean that you have to cook a big meal . Here are a few tips to help you get a quality breakfast .

1 .  You  must do a little planning :
Having healthy foods on-hand is essential to a speedy breakfast . Think about your schedule for the week . Is one day more hectic than the other ? Are there mornings where you typically have a little more time to prepare the food ? Being honest and realistic in the planning stages will help set you up for success .

2 .  Think protein :
Many items you can prepare early in the week and keep on hand for several days . Cook hard-boiled eggs or cuts of lean breakfast meats.ahead of time . Purchase individual servings of Greek yogurt . A handful of nuts or seeds is also a great protein source if you are in a rush .

3 .   Prepare your breakfast and lunch before :
This will help save you some time in the morning . Make a peanut butter sandwich  and grab a banana to go with it . Scramble some eggs with vegetables and cheese , re-heat in the microwave and use as a filling for a breakfast burrito or taco the next morning .
                                 Whole-Wheat Pancakes
Homemade pancake mix is cheaper per pancake than the store-bought stuff, plus you can use whole-grain flour to boost the nutrition factor. Make your own mix in advance, and then it's a breeze to serve your kids a hot breakfast off the griddle in the morning. All-natural maple syrup is a delicious, low-calorie sweetener. (And don't confuse it with factory-made "pancake syrup!")

1-1/2       cups whole wheat pastry flour, or oat flour*
2             teaspoons baking powder
1/2          teaspoon salt
1             cup cooked quinoa 
1             cup milk
1             egg
1             tablespoon agave nectar
2             tablespoons oil

1.    In a medium bowl, whisk together flour, baking powder, and salt. In a large liquid measuring cup, whisk together quinoa, milk, egg, agave nectar, and oil. Pour the wet ingredients into the dry ingredients, and whisk until just combined.

2.    Heat butter or oil in a large nonstick skillet set over medium heat. For each pancake, pour batter onto the butter or oil, and heat until bubbles form around the edges of the pancake, pop, and then don’t fill in with more batter. Flip, and cook for about 20 seconds more. Repeat with remaining pancakes.

Words of Wisdom :
All of us, at certain moments of our lives, need to take advice and to receive help from other people.

The beauty of a woman is not in a facial mode but the true beauty in a woman is reflected in her soul. It is the caring that she lovingly gives the passion that she shows. The beauty of a woman grows with the passing years.

Our real blessings often appear to us in the shape of pains, losses and disappointments; but let us have patience and we soon shall see them in their proper figures.

A tree is known by its fruit; a man by his deeds. A good deed is never lost; he who sows courtesy reaps friendship, and he who plants kindness gathers love.

A proud grand-poppa             G.

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