Wednesday, December 12, 2007

Cliff's breakfast

Cliff usually has the same thing every morning for breakfast.  Once he finds something he likes, he'll gladly stick with it.  Which is probably why he's still married to me after forty-one years.

After his open-heart surgery, I looked into healthy breakfasts.  Everyone seems to agree that oatmeal is good for the heart, so I started reading labels.  Cliff really likes the flavored, individual packets, although the servings were pretty meager.  In order to fill his tummy, he needed a couple of packets.  Then I noticed the amount of sodium in these packets.  Even in the Quaker "Take-Heart" variety.  Terrible!

So I bought a store-brand container of old-fashioned oats and began experimenting:  I started with 1/2 cup of oats and 1 cup of water in a large, microwavable dish.  I added a sprinkle of cinnamon, a few raisins, and a packet of artificial sweetener and microwaved for five minutes.

Cliff liked it just fine, but I figured we could improve on it.  So these days, while it's cooking, I take his serving dish and put a couple teaspoons of chopped nuts and half a banana, diced.  When the oatmeal is done, I pour it over that, add a little non-fat milk for taste, stir, and serve.  I call it "loaded oatmeal".  Cliff calls it yummy.  It does add up to around 400 calories, but Cliff doesn't get hungry until lunch time, and it's healthy calories.  With NO sodium, I might add.

This morning I decided to surprise Cliff with heart-healthy coffeecake.  We love this stuff, and when I get to feeling sorry for myself because we can't eat home-made cinnamon rolls or donuts any more, I whip this stuff up.  I say it's as delicious as anything I've ever baked.  Notice the serving size... we usually have a double serving, which is about the same amount of calories in the loaded oatmeal.


                               HEART-HEALTHY COFFEE CAKE

For best results when baking with margarine, be sure you select a brand that contains at least 60% vegetable oil

Nonstick spray coating
2/3 cup all-purpose flour
½ cup whole wheat flour (can substitute all-purpose flour)
1 teaspoon baking soda
1 teaspoon cinnamon
1 ½ cups finely chopped, peeled apples (I use the food processor)
1/4 cup frozen egg product, thawed (I use two egg whites and let my dog have the yolks)
3/4 cup granulated sugar
1/4 cup chopped nuts
1/4 cup applesauce

TOPPING
1/4 cup packed brown sugar
1 Tablespoon all-purpose flour
1 Tablespoon whole-wheat flour
½ teaspoon cinnamon
1 tablespoon margarine or butter
1/4 cup chopped nuts       

1.  Spray a 9-inch round or 8-inch square pan with Pam; set aside.  In a small bowl stir together the 2/3 cup flour, ½ cup whole wheat flour, baking soda, and 1 tsp. Cinnamon

2.  Combine apples and egg whites.  Stir in granulated sugar, 1/4 cup nuts, and applesauce.  Add dry mixture; stir.  Pour batter into pan.

3.  For topping, stir together the brown sugar, the 1 T all-purpose flour, 2 T. Whole wheat flour, and ½ teaspoon cinnamon.  Cut in the butter.  Stir in 1/4 cup nuts.  Sprinkle topping over batter in pan.  Bake in a 350̊ oven for 30 to 35 minutes or till a wooden toothpick inserted near center comes out clean.  Cool in pan 10 minutes.  Remove from pan; serve warm.  Makes 10 servings.

Nutrition facts: 202 calories, 5 g fat (1 g sat. fat) 0 chol., 175 mg sodium, 37 g carbo., 2 g fiber, 3 g. protein.  Daily values: 2% vit. A, 2% vit. C, 1% calcium, 8% iron

12 comments:

madcobug said...

That cake sounds delicious. I use the Quaker Oats 1 minute kind and it says no sodium. I do cook it on the stove top, never tried to microwave. I use 1/2 cup oats with one cup or more of cold water and milk mixed.  I cook it until it gets a little thick, then sprinkle a few grains of brown sugar or use sugar free pancake syrup to sweeten a tad. Diabetics have to compromise you know LOL. Think I will go put on my coffee and cook some right now. LOL. Helen

dbaumgartner said...

Good to hear the animals are doing well.

Great idea on the oatmeal. That's what I eat every day and never even looked at the sodium amount. I'll have to experiment.

Thanks for the tip

deb

breakaway1968 said...

SOunds like a nice and easy breakfast.  I never did like oatmeal but someday I may have to learn to like it!  lol The cake sounds really good...thanks for sharing that.  

csandhollow said...

Yummy!

mutualaide said...

Sounds delish!  Gonna have to try this one too.  :)

randlprysock said...

That recipe sounds so healthy and yummy!!!  I like oatmeal too and usually I buy the packets but lately I've been buying it like you are and just mixing it up in the amounts I want.  It is so much better for my heart and with Nick's heart condition very helpful to have on hand.  Aaron loves oatmeal too but Courtney turns her nose up at it.  LOL.  That is so nice you make a good hot breakfast for your man everyday.  Hugs,
Lisa  

ora4uk said...

another good recipe for my collection...like you...have been watching the calories and sodium....it amazes me the amount of salt in so many products...I wanted some "turkey chili"...and one can has almost 1500grm of sodium...almost lost it right there in the store LOL....oh well.....mine is better anyway than canned....LOL...thanks....hugs...Ora

amy122389 said...

Your loaded oatmeal sounds good!  I'll be over for breakfast tomorrow!  ;-P

~Amy

lanurseprn said...

I'll try that loaded oatmeal. And the coffee cake sounds yummy!

gen0507 said...

I love oatmeal, & that sounds delish..

Hollie

helmswondermom said...

I love oatmeal and have never liked the individual serving types, and sometimes I don't want to take the time to make real oatmeal.  Maybe your suggestion will induce me to make it more often.  The coffee cake sounds great and I plan to try that one soon.
Lori

suzypwr said...

I was recently told that steel-cut Irish oatmeal is supposed to be much better. I don't like the stuff, so I can't tell you the taste comparison.

I want to try your coffee cake recipe - it sounds yummy!

xoxo