Off to a Good Start!

I’ll admit, I wasn’t always a breakfast eater.  When I was growing up, I got on the bus just after 7 a.m. and had an hour on the bus before I got to school.  My stomach didn’t seem to wake until later in the morning.  On weekends, I remember enjoying breakfast more.  My mom made Cream of Wheat or Cream of the West, I'm not sure why, but we were never oatmeal eaters back then.  On a rare occasion, my dad made breakfast.  Though we didn’t camp often, it seemed he always took over breakfast at the campfire and the meals were delicious.  

Oatmeal breakfast to go in jar with one-piece lid and jar of milk!

As an adult, I started eating breakfast consistently when I was eating for two.  That first "baby" is now 15 years old! Once the breakfast-eating habit was formed, it stuck, but I wanted easy items that I could enjoy every day without much hassle.  I also became more interested in adding oats to help with cholesterol levels and to make sure I was getting the recommended fiber in my diet.  Below are some of my favorite, quick, easy, inexpensive, whole grain options. 

For the past year, I have alternated between some of my favorite oatmeal recipes.  I generally make the recipe on Sunday and then portion into containers for easy "grab and go" breakfasts.  I'm a big fan of canning jars with one-piece, reusable plastic lids for transporting breakfast.  These containers and recipes work well for freezing in individual portions, too.  I typically eat breakfast at work around 9 a.m.  If you don't need a transportable breakfast, many of these recipes are easy to make in a pan and store in the refrigerator with a lid to enjoy at home.  

Baked Berry and Peach Oatmeal

3 c. old rolled oats

½ c. brown sugar

2 tsp baking powder

½ tsp. salt

2 whole eggs

1 ¼ c. skim milk

¼ c. canola oil or applesauce

1 tsp. vanilla

1 can peaches chopped (I use kitchen shears to chop in the jar and use the juice and all)

1 c fresh or frozen berries (my personal favorite are huckleberries)

A few finely chopped nuts can also be added

Yum!  Peaches, huckleberries and oats!

In a large bowl, combine the oats, brown sugar, baking powder and salt.  Whisk eggs, milk, oil, vanilla, peaches and berries.  Bake in 9x13 cake pan lightly coated with spray.  Bake at 350 degrees F, for 35-40 minutes. This recipe has been a hit when I’ve made it for 4-H members.  A light sprinkle of cinnamon goes great with this oatmeal and milk. 

Steel Cut Oats

1 c. steel cut oats

3 c. hot water

In a bread pan, mix oats and water.  Put in a 350 degree oven for 45 minutes.  When done, stir and put ½ to 1 cup in pint-size canning jars with lids and refrigerate.  To serve, add chia seeds, raisins, dried cranberries, dried blueberries or chopped nuts.  To add extra fiber, dice a few apples and treat them with a fruit preserver (Fruit Fresh or lemon juice) to keep them from browning and put them in a container in the fridge.  Each morning, heat the oatmeal in the microwave for a few seconds, stir in a spoon of yogurt, add the diced apples and any other extras.  Eat from the jar.  Each morning, hot oatmeal, dairy, fruit and only one dish to clean!

Steel Cut Oats

3 ½ to 4 c. water

1 c. steel cut oats

Place in slow cooker on low for 8 hours.  Can serve them with milk and sprinkle with cinnamon and sugar. This same recipe can be made in the oven by placing items in a baking dish in a 325 degree oven for 45 minutes. Stir once about 30 minutes into cooking time

 Make Your Own Oatmeal Packets

4 c. Rolled Oats

Chia seeds

Sugar (brown or white)

Dried Fruit

Nuts

Quick cook oats can be used, but I had rolled oats on hand when I made these packets.  Put rolled oats in blender or food processor (I used about 4 cups).  Blend for a bit, until you get some fine powder and some regular oat shapes.  You could probably powderize about 1 c. of oats and then add 3 cups regular or quick cook oats to that powder.  The powder should make a creamier and faster cooking product.  If doing different flavors of packets, take about ½ c. of the oats and put in snack-size bags or containers.  I think I’m going to try half-pint jars with one piece lids next time I make these, so that I have my serving container for adding the water.  Add about 1 tsp of sugar, dried fruits, nuts, chia seeds, etc. per each “packet.” If doing all the same, mix “extra”  (fruit/seeds/nuts/sugar) ingredients into one large container with oats and then portion out 2/3 c. or so into snack-size bags.  I like dried blueberries, cranberries, chopped pecans, chia seeds and brown sugar in my oatmeal packets. You’ll have to experiment with the sugar for a bigger batch or just add it to each portion.  When ready to use, pour contents of packet into a bowl, add hot water and let sit until oatmeal is creamy.  Not only will making your own oatmeal packets save you sugar in your diet, they will also save you money.  Making your own is generally far less expensive. 

Adapted from Spend Smart, EatSmart from Iowa State University Extension

Baked Oatmeal

1 can pears pureed in blender

2 ½ cup milk

2 ½ cups sugar (brown or white, honey also works as substitute)

4 egg whites

7 ½ cups oatmeal

5 tsp. baking powder

2 ½ tsp. salt

Cinnamon

Mix together sugar, sugar and eggs.  Add oatmeal, baking powder, salt, milk and cinnamon.  Put in 9 x 13-inch pan that has been greased.  Bake at 350°F for 45 minutes.  Can be frozen in individual portions to be heated later.  This is a recipe I adapted.  I was looking to reduce the oil, since I eat oats to help my cholesterol levels.  A can of pears (canned in juice) happened to be sitting on my counter as I analyzed the recipe.  I decided to blend it and try it out.  It worked well.  I think other types of fruit could be blended and used as a substitute for the pears. I've had friends who have reported peaches and apricots also work well.  

Baked Oatmeal from Glenn Deuchler

6 cups old fashioned oatmeal

2/3 c. brown sugar

1/3 c. honey

¾ c. egg substitute or 4 whole eggs

2 tsp. cinnamon

¾ tsp. salt

3 tsp. baking powder

½ c. oil

½ c. apple sauce

1 c. raisins (optional)

2 c. bran cereal (optional)

1 ½ c milk (separate into 1 c. and ½ c.)

Stir all together.  Dry ingredients first, then liquid ingredients.  Use 1 c. of milk with all other liquid ingredients.  Mix all together well.  Add additional ½ c. of milk (approximately) to create a consistency like bread pudding.  Grease 9x9 pan.  Bake in oven at 375 degrees F for approximately 45 minutes, or until center is set (if toothpick comes out clean, it is set).  Enjoy!

Hit the Road Oatmeal

Last summer, I was trying to keep up with healthy whole grain breakfasts, but we leave super early on Saturday mornings for swim meets.  On a whim, I made oatmeal in a wide mouth thermos and packed along a container of fixings (brown sugar, chopped pecans, cranberries and a spoon).  I was surprised how well it worked.

½ c. rolled oats

1 c. hot (near boiling) water

Put oats and water in a thermos.  Wait a few minutes (or until you reach your destination).  Stir in extras and enjoy. 

Whole Wheat Cereal

1 c. cleaned raw wheat

2 c. water

½ tsp salt

Cook overnight in slow cooker on low.  Can triple. Remainder keeps in refrigerator. Reheat portions needed for cereal or use as ingredients in soups or salads. Can replace dry beans as in chili or rice in many dishes.

Cooked Wheat Berries

1 c. raw whole kernel wheat berries

5 c. water

½ tsp. salt

Rub slow cooker wall with 1 Tbsp. butter. Cover the ingredients and cook on low 8-9 hours. Cook until tender. Drain and cool. Cover; store in refrigerator or freeze to use in recipes, thaw first.

There are so many ways to get off to a good start nutritionally in the mornings!  I hope you enjoy these recipes and ideas and use the comment space to share some of your own.  

Pumpkin Dip and Other Treats

A friend brought me a tasty dip that helped satisfy that pumpkin craving that seems to magically appear this time of year.

The recipe is basically:

Pumpkin Dip

2 cups of canned/pureed pumpkin or pumpkin pie filling
1-2 tsp. pumpkin pie spice (if not using pumpkin pie filling)
1 3 oz. package of instant vanilla pudding (sugar-free if you desire)
8 oz. of whipped topping or 8 oz. of whipped cream (if you want the full fat version)

Mix the four ingredients together.  Refrigerate to let flavors blend.  Serve with graham crackers, apple slices or baked cinnamon-sugar tortilla chips.

I made tortilla chips to go along with the dip.  Cut whole wheat flour tortillas into triangles.  Spread in a layer on a baking sheet.  Spray with pan spray, sprinkle with a touch of cinnamon-sugar blend and bake at 350 for 10 minutes.  If not crispy, bake for a few minutes longer.

The recipe should be easy to modify.  For instance, I bet a combination of marshmallow creme and cream cheese with the pumpkin pie filling would make another great dip.  If you wanted, you could use low-fat cream cheese to make a lower calorie snack.

You can make your own pumpkin pie spice by mixing together:

1 ½ teaspoons ground allspice
3 tablespoons ground cinnamon
½ teaspoon ground cloves
2 teaspoons ground ginger
2 teaspoons ground nutmeg 

The baked tortilla chips reminded me of a recipe from a "Foods with Flair" class I gave during the holiday season several years ago.

Dessert Nachos with Fruit Salsa

1/3 cup sugar

1 teaspoon ground cinnamon

10 flour tortillas (7 to 8 inches wide)

1 large package (8 oz.) cream cheese

1/2 cup orange juice

3 tablespoons honey

Mix sugar and cinnamon in a shallow bowl. Working with 1 tortilla at a time, brush both sides

lightly with water, then cut into 6 equal wedges. Dip 1 side of each wedge in sugar mixture. (Just knowing me, I doubt I ever did this one wedge at a time.  Feel free to spread the wedges on a baking sheet, spritz with water or pan spray and sprinkle with cinnamon-sugar.  Lining the pan with parchment or foil will make for easier clean up.)

Arrange in a single layer, sugar up on baking sheets. Bake in a 500° F oven until crisp and golden, 4 to 5 minutes.  (Be careful if using parchment in a 500°F degree oven.  You can also do this slower and lower -- 350°F oven for ten minutes, more if needed for crisp chips.  In my oven somewhere between 10 and 15 minutes is about right.)

In a 1– to 2-quart pan or glass bowl/microwave, combine the cheese, orange juice, and honey. Whisk over low heat until cheese melts and sauce is smooth, about 3 minutes. 

Mound tortilla chips on a large platter. Offer cheese sauce and fruit salsa to spoon onto chips. Makes 10 to 12 servings.  I often skipped the cheese sauce to save calories and just offered the chips with fruit salsa.

Fruit Salsa

Peel and dice 2 large (about 8 oz. total) kiwi fruit. Rinse 2 cups strawberries; dice fruit.

In a bowl, mix kiwi, strawberries, and 1 can (11 oz.) mandarin oranges, drained. Makes 3 cups.  I don't get too stuck on the specifics when making fruit salsa.  If I have frozen blueberries, I add those. Mangoes would be delicious if available in your area. Frozen fruits will work, but the salsa will be a bit runny.  The point is to add fruits and their vitamins and nutrients to your holiday foods.  

Or, if you want, you can go back to that pumpkin craving and a vegetable to your treats.  Below is another recipe from the Foods with Flair class:

Pumpkin Parfaits

2 cups cold skim milk

2 small pkg. butterscotch sugar free instant pudding (or regular, if you wish)

1 can (15 oz.) pumpkin

1 teaspoon pumpkin pie spice

1 cup non-dairy whipped topping (or whipped cream, your choice)

Beat all together. Pour into 6 large parfait glasses or a serving bowl. To serve, top with whipped topping and nutmeg. Can also be poured in to a graham cracker crust.

I hope you are able to be thankful this season of all the delicious and flavorful parts of your world.  

Hummus Among Us

Chickpeas pods from Teton County farm.

Many years ago, 18 to be exact, when I was a young Extension professional, I remember that a recipe came across my desk in a nutrition publication.  I took the recipe home and tried it out.  The recipe called for using a can of garbanzo beans, or chickpeas, pureeing them with a variety of other vegetables, liquids and seasonings.  The product was touted as a sandwich spread. It was delicious and filling, but low calorie.  I now recognize the recipe as a type of hummus. 

Chickpea pods and a single chickpea.

Hummus has been a staple food in many parts of the world for centuries.  However, hummus did not work its way into American culture until relatively recent history, and took a little longer to make it to the rural reaches.  Chickpeas, the base of hummus, have been used in salads and soups commonly in the U.S for quite a while.  Chickpeas are rich in protein and fiber.  They are considered a pulse crop and can be a rotational crop that fits well into wheat and barley farming operations, increasing soil fertility.  According to the Montguide, Growing Chickpea in the Northern Great Plains, a rotation of chickpeas may also disrupt cereal crop pest cycles.  While I don’t claim to have my finger on the ‘pulse’ of farming in the area, I do know some area farmers who are planting chickpeas.  Fortunately, a few have shared part of their crop with me and I’ve been experimenting with chickpea recipes in my kitchen.

Homemade hummus, served with carrots and celery.

Speaking of experimenting, last fall, the Choteau culinary class, under the direction of Tami Krone, experimented with creating their own hummus recipes.  Several hummus recipes were created and taste-testing followed.  The winning recipe then became part of a limited market-research experiment I conducted with the Choteau senior class.  I prepared five healthy food items for the senior class to taste-test and they ranked items by their probability of purchasing the items at a sports concession stand.  Sadly, the hummus recipe did not make it into the running as a likely purchase at concessions.  Nonetheless, several of the students did like the taste of the product.  The culinary arts hummus recipes are posted below, in case you’d like to do a taste-test yourself.

Chickpeas from planting to 4-H presentation!

This spring, one of our 4-H members gave a great demonstration on hummus, as her family had decided to “give peas a chance” as one of their crops last year.  The 4-Her was able to be involved from production to presentation!  She also created her own recipe, available at our blog, and started with dried chickpeas.  She cautions that a dried chickpea, when soaked overnight, will double in size, so be conscientious of the size of container used for soaking.  There should be plenty of room.  My family experimented with soaking dried garbanzo beans as well and enjoyed watching them expand.  Even after soaking, the dried chickpeas are not soft enough and will need to be rinsed and then boiled for a few hours to become soft.  Once softened, the chickpeas can be blended with any number of other ingredients including tahini, lemon or lime juice, vinegar, garlic, cumin, curry, carrots, etc.  Often hummus is served with flat bread, chips, or pretzels, but it is also tasty when served with carrot sticks, celery or jicama.  It can also be served in a tortilla with salsa and greens, or as a sandwich spread on whole wheat bread. 

For those who do not want to make their own hummus, it is now available in many of our local grocery stores, as it is becoming more and more common in the Montana culinary experience.  For those who crave an individually crafted recipe, see our blog for recipes, photos and more information about the hummus among us!

Other resources for your use and enjoyment:

Growing Chickpeas in the Northern Great Plains
Healthy Concessions
Healthy Concessions in Teton County
Munch Code -- Guide for Concessions -- Teton County

Recipes:

And the winner is ...

Tangy Southwest Hummus

1 can garbanzo beans (chickpeas), drained and rinsed
3 Tbsp. olive oil
2 Tbsp. tahini
3 1/2 tsp. lemon juice
1/2 tsp. paprika
1/2 tsp. garlic salt
1/2 tsp. onion powder
1/2 tsp. curry powder
1/2 tsp. cayenne pepper
1/2 tsp. salt

In blender or food processor, blend ingredients to desired consistency.

Hannah's Hummus

Water
1 c. dried garbanzo beans/chickpeas
1/2 tsp. salt
1/2 c. olive oil
2 cloves garlic, minced
2 tsp. garlic powder

Soak dried garbanzo beans in water in a large bowl overnight. Drain and rinse.  Add water and beans to a sauce pan and boil or simmer for a few hours until chickpeas are soft.  Cool slightly.  Add softened,cooled chickpeas to blender or food processor.  Add olive oil and blend.  If more olive oil is needed to blend, add more.  Add garlic, garlic powder and salt.  Blend until desired consistency.  Be sure to serve with breath mints!  It packs a garlic punch.

Classic Hummus

2 15 oz. cans chickpeas
1/3 c. tahini paste
8 roasted garlic cloves
1/8 c. lemon juice
1/2 Tbsp. extra virgin olive oil
1/4 tsp. cumin
Add garlic salt, white pepper and onion salt to taste

Drain liquid from both cans of chickpeas and reserve.  Use later if needed to reduce thickness in blended product.  Blend chickpeas and all other ingredients in a blender or food processor, pulsing for 60 seconds at a time.  Process until desired consistency is reached.  Transfer to serving bowl or platter.  Garnish and serve with a drizzle of olive oil and paprika.

Other tips:

Hummus will taste better if allowed to sit in refrigerator for an hour or two before serving.  Consider adding sun-dried tomatoes, roasted peppers and other flavorful ingredients.  Serve with pitas or fresh vegetables for dipping.