The Right Way to Greet the New Day Is With a Good, Hearty Breakfast

I, for one, am glad to see September on the horizon. It signals the return of more organized times: The days shorten, children return to school and schedules become more firm.

Another sign of the changing season is a mass migration back to the kitchen. For months now, cooks have looked to main dish salads, grilled specialties and one-dish menus to satisfy hungry appetites and beat the heat of summer. But as the chill returns to the air, we dust off the stock pots and baking pans and begin to look for heartier meals.

Breakfast is certain to return to favor. Nutritionists encourage a nutritional morning meal for everyone to replenish nutrients lost during the nighttime fast. But particular attention is focused on children and the morning meal.

Importance of Breakfast

According to “Parents’ Guide to Nutrition” by Boston Children’s Hospital, Dr. Susan Baker and Roberta R. Henry, registered dietitian (Addison-Wesley: $9.95), “A good breakfast should be a regular part of every morning, especially for children. Unfortunately, it is the meal most often skipped by people of all ages. Breakfast supplies the nourishment and energy necessary to carry children through an active morning.

“A study by the University of Iowa Medical College found that children who skipped breakfast had trouble concentrating at school and became inattentive and restless by late morning. Another study of schoolchildren conducted by the Massachusetts Institute of Technology found that problem-solving abilities decreased when no breakfast was eaten.”

The types of foods chosen should be based on family preferences. Although bacon, eggs and some form of bread are typical, they are by no means mandatory. Cereal is another breakfast staple. In the recipes that follow, these ingredients are used in a variety of new ways, sure to perk up even the sleepiest, most reluctant appetite.

ALMOND CRESCENT BUNS

1/4 cup butter, softened

1/2 cup brown sugar, packed

2 teaspoons flour

2 tablespoons milk

3/8 teaspoon almond extract

2 (8-ounce) cans crescent dinner rolls

2 tablespoons butter, melted

1/4 cup toasted chopped almonds

1/2 powdered sugar

Combine softened butter, brown sugar, flour, 1 tablespoon milk and 1/8 teaspoon almond extract. Mix well. Spoon mixture into 12 ungreased muffin cups.

Separate dough into 4 long rectangles. Firmly press perforations to seal. Combine melted butter and 1/8 teaspoon almond extract. Brush on dough. Sprinkle with nuts.

Roll up dough jellyroll fashion. Cut each roll of dough into 3 slices. Place in prepared pan. Place muffin pan on baking sheet and bake at 375 degrees 15 to 20 minutes or until golden brown. Invert immediately on cooling rack.

Combine powdered sugar, remaining 1 tablespoon milk and almond extract and drizzle over rolls. Makes 12 servings.

PER SERVING: 250 calories; 3 gm protein; 32 gm carbohydrate; 13 gm fat; 518 mg sodium; 90 mg potassium.

USRDA

Protein 05% Riboflavin 05% Vitamin A 05% Niacin 05% Vitamin C 00% Calcium 02% Thiamine 08% Iron 06%

OVEN FRENCH TOAST WITH STRAWBERRIES

2 eggs, beaten

1/4 teaspoon salt

1 teaspoon sugar

1/2 cup skim milk

6 slices stale white enriched bread

1 1/2 cups sliced strawberries

Combine eggs, salt, sugar and milk. Dip bread slices into egg mixture. Place on non-stick baking sheet and bake at 500 degrees 10 minutes or until browned. Serve hot with topping of strawberries. Makes 3 servings.

PER SERVING: 265 calories; 11 gm protein; 41 gm carbohydrate; 6 gm fat; 528 mg sodium; 325 mg potassium.

USRDA

Protein 18% Riboflavin 22% Vitamin A 09% Niacin 13% Vitamin C 98% Calcium 14% Thiamine 20% Iron 18%

CORNMEAL WAFFLES WITH APPLESAUCE

1 1/4 cups sifted flour

3/4 cup cornmeal

2 teaspoons baking powder

1 teaspoon salt

3 1/2 cups unsweetened applesauce

1/4 cup oil

2 eggs, beaten

1 1/4 cups skim milk

1 1/2 teaspoons ground cinnamon

Sift together flour, cornmeal, baking powder and salt into bowl. Add 1/2 cup applesauce, oil, eggs and milk. Beat with rotary beater until smooth, about 1 minute. Bake on hot waffle iron until done.

While waffles are baking, combine remaining 3 cups applesauce and cinnamon and heat. Spread each serving with applesauce and serve at once. Makes 6 servings.

PER SERVING: 328 calories; 8 gm protein; 48 gm carbohydrate; 12 gm fat; 502 mg sodium; 269 mg potassium.

USRDA

Protein 13% Riboflavin 15 Vitamin A 07% Niacin 08% Vitamin C 03% Calcium 15 Thiamine 18 Iron 11%

CHEESY BREAKFAST RICE

1/2 cup rice

2 tablespoons butter

1 cup farmer cheese

1/4 cup sugar

2 tablespoons raspberry preserves

1 cup milk

Cook rice, using butter, according to package directions. Stir in cheese and sugar. Heat through. Serve topped with spoonful of preserves and milk. Makes 4 servings.

PER SERVING: 281 calories; 10 gm protein; 42 gm carbohydrate; 8 gm fat; 208 mg sodium; 146 mg potassium.

USRDA

Protein 15% Riboflavin 13% Vitamin A 07% Niacin 05% Vitamin C 01% Calcium 11% Thiamine 09% Iron 05%

CEREAL SUNDAES

4 cups oat puffs

2 cups low-fat cottage cheese

2 cups strawberries, sliced

1 1/2 cups milk

Spoon cereal into bowl and top with cottage cheese and berries. Serve with milk. Makes 4 servings.

PER SERVING: 288 calories; 22 gm protein; 34 gm carbohydrate; 7 gm fat; 822 mg sodium; 362 mg potassium.

USRDA

Protein 34% Riboflavin 45% Vitamin A 29% Niacin 18% Vitamin C 89% Calcium 25% Thiamine 24% Iron 21%

CEREAL CASSEROLE

1 1/2 cups milk

1/2 teaspoon salt

1/2 cup instant whole-wheat cereal

1/4 cup catsup

1/2 cup whole bran cereal

1/2 cup shredded Cheddar cheese

6 slices cooked Canadian bacon, sliced in halves

Scald milk and salt. Stir in whole-wheat cereal slowly and cook according to package directions. Blend in catsup and bran cereal. Spread in shallow 1 1/2- quart baking dish. Sprinkle with cheese and top with bacon. Bake at 350 degrees 15 to 20 minutes or until cheese melts and casserole is hot. Makes 4 servings.

PER SERVING: 297 calories; 19 gm protein; 28 gm carbohydrate; 14 gm fat; 1,440 mg sodium; 419 mg potassium.

USRDA

Protein 29% Riboflavin 25% Vitamin A 20% Niacin 18% Vitamin C 11% Calcium 24% Thiamine 33% Iron 17%

CEREAL SNACK CRUNCH

1/3 cup honey

1/4 cup butter

1/2 teaspoon ground cinnamon

3 cups puffed wheat cereal

1/3 cup chopped pecans

Combine honey, butter and cinnamon in 1-quart saucepan. Bring to boil over medium-high heat, stirring occasionally. Boil 5 minutes, stirring frequently.

Add to cereal with nuts, then mix well to coat cereal evenly. Spread into pieces. Store in tightly covered container in refrigerator. Makes about 5 cups, 10 servings.

PER SERVING: 118 calories; 1 gm protein; 13 gm carbohydrate; 7 gm fat; 57 mg sodium; 46 mg potassium.

USRDA

Protein 02% Riboflavin 01% Vitamin A 04% Niacin 02% Vitamin C 00% Calcium 01% Thiamine 04% Iron 02%