Zap Up a Healthy Morning

Research has shown that breakfast is one of the most important meals of the day. And not any breakfast, but one composed of skim dairy products, egg whites or egg substitutes, and whole grain breads, cereals or muffins. It is this type of meal that will stabilize blood sugar and energy levels throughout the morning.

Breakfast can be an individual meal, with each person eating different foods at different times. That is why we have given just one serving of most of the breakfast suggestions so that you can adjust them to your family’s needs or single people can adjust them to their needs.

CHEESE MELT

1 ounce hard cheese (Cheddar, Swiss or Fontina), sliced

1 slice whole-wheat bread, toasted

1 tablespoon Fresh Tomato Salsa

Place cheese on top of toasted bread on microwave-proof plate. Microwave, uncovered, on MEDIUM (50% power) 35 seconds to 1 1/2 minutes. Serve with Fresh Tomato Salsa. Makes 1 serving.

Fresh Tomato Salsa

3 jalapeno chiles, seeded and quartered

2 large tomatoes, quartered

2 green onions, quartered

1 teaspoon wine or cider vinegar

1 tablespoon chopped cilantro, optional

Combine chiles, tomatoes, green onions, vinegar and cilantro in bowl of food processor or blender and process to blend, or finely chop by hand. Makes 2 cups.

HERBED SCRAMBLED EGG IN WHOLE-WHEAT PITA POCKET

1 egg, beaten

1 tablespoon chopped fresh herbs--parsley, chives, tarragon

1 (1-ounce) whole-wheat pita, cut in half

1 tablespoon Fresh Tomato Salsa, optional

Combine egg and herbs in 5- or 6-ounce custard cup. Microwave, uncovered, on HIGH (100% power) 35 to 50 seconds or until slightly puffed up. Stir and break up egg with fork. Spoon egg on top of pita halves. Serve with Fresh Tomato Salsa. Makes 1 serving.

COOKED WHEATENA CEREAL WITH RAISINS

2 tablespoons Wheatena cereal

1/3 cup water

1 tablespoon raisins

Combine Wheatena and water in 1 1/2-cup microwave-proof cereal bowl. Microwave, uncovered, on HIGH (100% power) 2 to 3 minutes or until cereal is thickened, stirring once. Stir in raisins. Makes 1 serving.

BROWN-SUGARED OATMEAL

3 tablespoons old-fashioned oats

1/2 cup water

1 teaspoon brown sugar or 1 tablespoon raisins

Combine oats and water in 1 1/2-cup microwave-proof cereal bowl. Microwave, uncovered, on HIGH (100% power) 1 minute or until it boils. Stir. Microwave on MEDIUM (50% power) 1 minute to reach desired consistency. Stir in brown sugar. Makes 1 serving.

BANANA-BRAN MUFFINS

1 cup bran flakes

1 cup whole-wheat flour

1 1/2 teaspoons baking powder

2 tablespoons brown sugar, packed

1 teaspoon ground cinnamon

1 teaspoon grated lemon zest

1/2 teaspoon freshly grated nutmeg

2 medium bananas, mashed

2 tablespoons oil

1 egg, lightly beaten

1 teaspoon vanilla

Combine bran flakes, flour, baking power, brown sugar, cinnamon, lemon zest and nutmeg in large bowl. Add bananas, oil, egg and vanilla. Stir until just moistened.

Place 2 paper cupcake liners in 1 or up to 6 (5- to 6-ounce) custard cups, depending on amount cooked (6 is maximum number for best results). Spoon about 2 tablespoons batter into each cup, filling about 1/3 way.

Place custard cups in circle in microwave with at least 1 inch space between. Follow these cooking instructions until wood pick inserted in center comes out clean:

1 muffin: HIGH (100% power) 30 seconds

2 muffins: HIGH 1 minute

4 muffins: HIGH 1 1/2 minutes

6 muffins: HIGH 1 1/2 to 3 minutes

Remove muffins and paper immediately from cups and cool muffins on wire rack.

Note: Muffin batter may be kept up to 1 week in refrigerator, stirring each time before use. Or bake all batter and freeze extra muffins.

To reheat 1 frozen muffin, wrap in paper towel and microwave on HIGH 15 to 25 seconds; 2 muffins will take 30 to 40 seconds. Reheat 1 room-temperature muffin, wrapped in paper towel, on HIGH only 10 seconds.