Judy E. Buss

Happy holidays! Nowhere in the constitution does it stipulate that this special season has to be stressful. Taking better control over your schedule can help make this time of year genuinely enjoyable. Carve out some time for relaxing at home, put it on your calendar and follow through with your plan.

Here is an idea: one way to “chill out” and celebrate at the same time can be to indulge in a slow-paced breakfast at home. As you plan a special yet uncomplicated breakfast, whether for you alone or with loved ones, keep in mind that celebratory meals don’t have to torpedo your commitment to healthy eating.

A few days before the holiday breakfast, while you are cooking lunch, you can make granola in minutes. There is no substitute for a home baked granola. Several weeks before the holiday craziness begins, bake some “home-sweet-home” whole wheat fruit and nut muffins, freeze, and then warm them later as needed. Other breakfast options: a day before THE breakfast, make a no-mayo egg salad to savor on toasted whole grain bagels.(For the egg salad: mash hard cooked eggs and add a little olive oil, non-fat plain yogurt, curry powder or an herb, salt and pepper). A simple bowl of cooked old fashioned-style oatmeal cereal can morph into something memorable when topped with a warm berry sauce. Prepare the sauce in 10 minutes while the oatmeal is cooking (See recipe below). Or enjoy a cup of mixed frozen fruit (thawed), drizzled with non-fat plain yogurt mixed with honey and ground cinnamon – yum! Before breakfast: de-Google and turn off your cell phone. (Don’t worry; you won’t be missing a call from Vladimir Putin!) Ahhh – peace and quiet! Congratulations, you made it happen! Try the following breakfast treats:

WARM BLUEBERRY SAUCE
2 servings

1 tablespoon butter
1/2 teaspoon finely grated lemon zest
1 teaspoon lemon juice
3 tablespoons water
1 teaspoon honey
1-1/2 cups frozen blueberries, thawed

1. In a saucepan, melt the butter over medium heat. Mix in all the other ingredients and bring to a boil. Reduce the heat to low and simmer 7 minutes, until the berries are somewhat softened, mixing occasionally.
2. Serve immediately over hot cooked breakfast cereal.

MILLET-CHEESE BAKE!
2 servings

1/2 cup uncooked millet or grits
1-1/2 cups water
1/2 teaspoon salt
1 tablespoon butter
1/2 cup low fat (2%) milk
1 egg
3/4 cup grated reduced-fat cheddar cheese
1/3 cup grated parmesan cheese
NOTE: If using grits, cook according to package directions.

1. Bring the last 5 ingredients to room temperature (butter through parmesan). Lightly grease an 8 x 8 baking dish. Set aside.
2. TO COOK THE MILLET: This can be done in advance. In a saucepan bring the water to a boil. Add the salt, and gradually stir in the millet. Cover, and simmer about 30 minutes, until all the water has been absorbed.
3. Preheat the oven to 350F degrees.
4. When the millet is done, thoroughly stir in the butter and cheddar.
5. In a small bowl beat the egg well then add the milk. Add the egg mixture to the millet. Pour into the prepared baking dish and sprinkle evenly with the parmesan cheese.
6. Bake uncovered 30 – 35 minutes, until set and slightly browned. Remove from the oven and let stand 10 minutes before serving.

SCRUMPTOUS GRANOLA CEREAL
Yield: 3 cups

2-1/2 cups uncooked Old Fashioned rolled oats (oatmeal), not the quick cooking
1/2 cup coarsely chopped walnuts
1/3 cup olive oil (not extra virgin)
1/4 cup light brown sugar
1-1/2 teaspoons ground cinnamon
1/2 cup raisins or chopped pitted dates

1. Preheat the oven to 325F degrees.
2. In a medium bowl, combine all the ingredients, except the raisins (or dates). Bake uncovered on a lightly greased cookie baking sheet 15 – 20 minutes, until lightly browned tossing occasionally.
3. Remove from the oven, stir in the dried fruit and spread the mixture onto a cool cookie sheet. Cool the granola completely before refrigerating in an airtight container.

STEAMED SLICED APPLES
4 servings

3 medium Golden Delicious apples
2 tablespoons lemon juice
1 teaspoon ground cinnamon
1-1/2 teaspoons light brown sugar

1. Quarter, core, and peel the apples.
2. Cut each quarter crosswise into ½-inch thick slices and place in a large bowl. Using your fingers mix the lemon juice with apples to coat them evenly. Sprinkle the cinnamon on the sliced apples and again mix to coat them evenly.
3. Steam the apples 10 minutes. Remove from the steamer into a bowl. Mix with the sugar.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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