Here are my go-to items to ensure I can always whip up a healthy breakfast in no time. This list will provide you with the ingredients for everything from smoothies, to toast with peanut butter to waffles or pancakes and everything in between.
|Frozen Berries||Low-fat granola||All-Purpose Flour||Mixed Nuts|
|Other frozen fruits: banans, mango, pineapple, etc||Dijon Mustard||Baking Powder||Peanut Butter|
|Raw Nuts||Egg Substitute||Baking Soda||Roasted Red Peppers|
|Vegetable Blends||Eggs||Brown Sugar||Vegetable Oil|
|Whole Wheat Waffles||FF/LF Cheese||Cinnamon||Whole Wheat Flour|
|Fresh Fruit: variety of in season items||FF/LF Milk||Coconut – shredded||Whole-Grain Breakfast Cereal|
|Dried Fruit – variety||FF/LF Spreads (cream cheese)||Cornmeal||Light Whole-Grain Breads|
|Granulated Sugar||FF/LF Yogurt||Lettuce, variety||Sugar Substitute|
|Honey||Ketchup & Hot Sauce||Kosher Salt||Cooking Spray|
One of the most important things to staying healthy is keeping a well-stocked kitchen. If you like to bake as I do, here is a must have list of items to keep on hand for healthy baking. The majority are traditional items you think of when baking, but some may be new to you. These are the standard items I use in my baking recipes and you can find them virtually anywhere.
|All-Purpose Flour||Coconut, shredded||Granulated Sugar||Raw Nuts|
|Allspice||Confectioner’s Sugar||Honey||Refrigerated Pie Crust|
|Applesauce, unsweetened||Dry Fruit: apricots, raisins, cranberries, etc||Kosher Salt||SF Pancake Syrup|
|Baking Powder||Egg Substitute||Light Cream||SF/LS Preserves|
|Baking Soda||Egg Whites||Molasses||Unsalted Butter|
|Brown Sugar||Eggs||Nonstick Baking Spray||Vanila Extract|
|Canned Pumpkin||FF/LF Greek Yogurt||Nutmeg||Vanilla Extract|
|Canola Oil||FF/LF Milk||Oats, quick-cooking and old-fashioned||Wheat Germ|
|Chocolate chips and bars||Frozen fruit, unsweetened||Peanut Butter||Whole-Wheat Flour|
|Cinnamon||Frozen Puff Pastry||Pumpkin Pie Spice||Yeast|
1 ¼ cups all-purpose flour, sifted
6 tablespoons fine yellow cornmeal
2 teaspoons baking powder
¼ teaspoon salt
½ cup milk, non-fat
1 teaspoon pure vanilla extract
¼ cup (½ stick) unsalted butter, at room temperature
¼ cup unsweetened applesauce
1 cup granulated sugar
½ cup egg substitute
Zest of one lemon
Non-stick cooking spray, preferably the kind for baking
½ cup good-quality jam, preferably apricot
8 tablespoons light whipped cream, for garnish
Preheat the oven to 350º F. Spray the bottom and sides of a 9” round cake pan with cooking spray. In a bowl, whisk together the sifted flour, cornmeal, baking powder, and salt; set aside. Combine the milk and vanilla extract in a cup; set aside.
In a medium mixing bowl, beat the butter until creamy. Add the sugar gradually, until smooth and fully incorporated; be sure to scrape down the bowl with a spatula to ensure you’ve gotten it all. Add the egg substitute ¼ cup at a time, beating well after each addition. Add the lemon zest, and beat to incorporate. Add the flour mixture in three batches, alternating with the milk mixture, beating on low speed until just combined. Spread the batter evenly in the prepared pan; before putting in the oven tap the pan on a hard surface to settle the batter. Bake the cake for 35 to 40 minutes, or until a toothpick inserted in the center comes out clean. Allow the cake to cool for 15-20 minutes in the pan, then invert it onto a plate, and turn it topside up onto a rack. Cool the cake to room temperature.
When you are ready to serve the cake, spoon the jam into a small saucepan, and warm it over medium-low heat, stirring occasionally, until it loosens to the consistency of a sauce and bubbles gently. To serve, cut the cake into wedges, drizzle a bit (approximately 1 tablespoon) of warm jam over the top, and dollop (approximately 1 tablespoon) with whipped cream.
Yield: 8 generous servings