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Three most healthy breakfast choices

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Author Topic: Three most healthy breakfast choices  (Read 343 times)
TEAM MUSLIM VILLA The Avid Reader | Mom of 3 cute rascals
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« on: September 26, 2012, 07:27:39 pm »


Most of us would probably eat a fried egg, a couple of buttered toasts and a coffee or tea for breakfast before rushing to work in the morning.  Some might simply grab a doughnut or a croissant and some hot coffee from a coffee shop before catching the bus or train to work.  But our traditional breakfast contributes little to improve our long-term health and more often helps to damage it.  

Instead of these conventional choices of breakfast, try something different.  It's been approved as the best morning meal by dietitians, much better for your health and less costly for your budget.  The three most healthy breakfast choices are:
- Fruits
- Oatmeal
- Yogurt


Fruits are known to be one of the best natural foods for great health.  All kinds of fruits are packed with natural chemicals, vitamins and minerals that the body needs.  However, most fruits are also known to be high in natural sugar.  Only diabetics need to go slow on fruits.  But for the healthy ones, about 8 to 10 average pieces of any fruit or assorted fruits are a great choice for starting breakfast. For diabetics the best choice would be an apple a day.  Fruits, like all other foods, must be enjoyed in moderation as part of a balanced diet.


Rolled oats are known as oatmeal in North America often sold in cardboard containers.   But I usually buy them from the bulk barn stores where oatmeal is available in bins and you can buy the quantity you desire in plastic bags.  These are cheaper than the packed ones and the quality is exactly the same.  These oats have been steamed, dried, sliced and then flattened, producing the flat oatmeal shape that we have become accustomed to. There are actually three types of rolled oats:

(1) old-fashioned,
(2) quick-cooking, and
(3) instant.

The good news is, oatmeal has been known to curb high cholesterol associated with meat and animal products.

How to cook oatmeal for breakfast:

Oatmeal cereal with walnuts and raisins

    3 cups water
    1 cup dry oatmeal
    1/2 cup milk
    Sugar to taste
    1 large apple, peeled, cored and chopped
    1/2 cup chopped walnuts and raisins

This will serve up to 3 or maybe 4.  If you want to prepare oatmeal for breakfast only for yourself or for any one member of your family, reduce the measurements accordingly.  You might then need only 1 cup of water and half cut of oatmeal.  Rest of the ingredients can be adjusted as per your choice.

In a saucepan bring water to a boil. Stir in oatmeal. Reduce heat and cook 25 minutes. Stir in milk and sugar and cook 5 more minutes. Serve topped with chopped apples, walnuts and raisins.
(1)  You can replace apples with any other fruits of your choice like chopped pear, peaches, strawberry halves etc.  However, I prefer to top oatmeal with raisins and nuts only.  My family usually eats a some pieces of fruits prior to taking cereals.
(2) While stirring in oatmeal to the boiling water, some might like to add a pinch of cinnamon powder.  But we aren't too crazy about the cinnamon flavor in cereals and desserts so I skip that.  However, it's just an idea for you, in case you like it.
(3)  Another option is adding some bran along with milk and sugar to your oatmeal. It makes it higher in soluble fiber and is particularly suitable for those with chronic constipation.  Bran never changes the taste of cereals.

By the way, don't get confused between oatmeal and porridge.  They are both basically the same thing with two different names.  In North America it's called oatmeal while in Britain it's better known as porridge.   It is just the way it is cut or processed. Oatmeal is more of a rolled oat which is rolled out to become flat and porridge is chopped up and not rolled.

As a dairy product, yogurt contains significantly less fat than others like whole milk, butter and cheese.  Yogurt contains certain good enzymes that help greatly in digestion.  Yogurt is known to be a very light food which can also safely be taken while suffering from stomach ailments and digestive problems.  Additionally, yogurt is a great source of calcium everyone needs.

Yogurt can have a number of variations.  Sweetened yogurt with fruits are the commonest ones available in stores.  But I have my own variation.  I use plain yogurt.  Take a couple of tablespoons of plain natural yogurt, whip it smooth with a fork and then season it with a pinch of sugar, salt, cumin powder and a dash of garlic & ginger paste.  Whip again until the seasoning is well mixed.  Enjoy.  This form of yogurt is more of a savory than a sweet and is also taken accompaniment with main dishes in my part of the world.  It can be garnished with freshly chopped coriander leaves, cucumber slices, few pieces of chopped tomatoes or you can also mix a small quantity of boiled chickpeas with it.  It's perfect to be eaten after you've enjoyed your morning fruits and cereal.

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Heba E. Husseyn
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« Reply #1 on: September 26, 2012, 10:54:23 pm »

That's great breakfast guidelines for adults.  I especially like the yogurt with chickpeas.  I guess this style of yogurt is called 'raeta' right?   For my husband and me this breakfast is ideal.  We already take fruits and cereal (though haven't yet tried oatmeal, will try it now after reading this InshAllah), but the kids need to have an egg and toast after fruits and cereals otherwise they're not happy with the morning meal Cheesy
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