Breakfast Recipes For Seniors

Variety is truly the spice of life. To keep meals interesting and healthy, many seniors enjoy mixing up their food choices – particularly within each food group – every day.

The following breakfast recipes from the Duke Diet and Fitness Center offer interesting and versatile choices which, when combined with fresh ingredients, will lead to a well-balanced and healthy meal plan for many seniors. Also, it’s a great way to start off the day!

Apricot Cranberry Oatmeal

Servings: 4
Serving Size: 1 cup

Ingredients:
4 cups water
1 cup steel-cut oats
2 tablespoons dried cranberries
2 tablespoons dried apricots
Dash salt

Directions:
In a large bowl, combine water, oats, dried cranberries, dried apricots and salt in a bowl and stir well. Cover the bowl and leave overnight in the refrigerator or on the kitchen counter. In the morning, stir the contents of the bowl and pour into a pot. Over high heat, bring to a boil, then reduce the heat to a simmer and cook for about 30 minutes or until the oats have absorbed all of the water. If you prefer dry oatmeal, use about 1/4 cup less water. If you prefer your oatmeal very moist, add 1/4 cup more water.

Nutritional Analysis per Serving:
Calories: 200
Carbohydrates: 37 grams
Fat: 3 grams
Protein: 6 grams

Banana Oatmeal Creme Brulee

Servings: 4
Serving Size: 3/4 cup

Ingredients:
2/3 cup plain quick oats (2 cups cooked)
1 teaspoon cinnamon
2/3 cup fat-free vanilla yogurt
3 bananas, cut 1/4 inch thick at an angle
1 teaspoon brown sugar
1 teaspoon white sugar

Directions:
Cook oats according to package directions with cinnamon added. In a 1-quart casserole dish coated with cooking spray, spread the cooked oats evenly. Using a spatula, spread the vanilla yogurt evenly over the oats. Next, layer the banana slices on top of the yogurt. Combine both sugars and sprinkle over bananas. Using a propane torch or broiler, caramelize the sugar on top of bananas until it is brown and bubbly. Be careful not to burn the sugar.

Nutritional Analysis per Serving:
Calories: 185
Carbohydrates: 40 grams
Fat: 1 grams
Protein: 6 grams

Spinach Florentine Omelet

Servings: 1
Serving Size: 1 omelet

Ingredients:
1/4 cup plus 2 tablespoons Egg Beaters or similar egg substitute
1 tablespoon shredded cheddar cheese
1/4 cup low-fat cottage cheese
1 teaspoon Parmesan cheese, grated
1/4 cup spinach, chopped
1/4 cup tomato, diced

Directions:
Apply cookie spray to a saute pan and set over medium heat. Cook the tomatoes for 2-3 minutes, then add the spinach. Stir the vegetables until the spinach is wilted. Spoon the vegetables onto a plate and set aside. Spray the pan again, return to the heat and pour the eggs evenly over the bottom. Shake the pan periodically, and when the egg starts to slide freely, the bottom side is done. If the omelet looks like it is cooking but not sliding from the pan, use a spatula to loosen the bottom as needed. As the top begins to become firm, place cheese in the center and allow to melt. Then add the vegetables over the cheese and fold the egg over to form the omelet. Slide the omelet from the pan onto a serving plate.

Nutritional Analysis per Serving:
Calories: 115
Carbohydrates: 5 grams
Fat: 2 grams
Protein: 19 grams
Sodium: 500 mg

Whole Wheat Blueberry Pancakes

Servings: 6
Serving Size: 2 pancakes

Ingredients:
2/3 cup unbleached flour
1/3 cup whole wheat pastry flour (whole wheat flour will also work)
2 tablespoons yellow cornmeal
1/4 cup rolled oats (ground fine in food processor or blender)
1/2 teaspoon baking soda
1 teaspoon baking powder
1/8 teaspoon salt
2 tablespoons sugar
1 egg
1 tablespoon canola oil
3/4 cup low-fat buttermilk
1 cup blueberries (fresh or frozen)

Directions:
In a large mixing bowl, combine the flour, cornmeal, oats, baking soda, baking powder, salt and sugar and stir until uniformly blended. In a separate bowl, whisk the egg and oil together and then stir in buttermilk. Pour the egg mixture into the flour blend and stir together – do not over-mix. Add the blueberries and fold into batter. In a large saute pan or griddle, apply a light coating of cooking spray. Pour 1/4 cup of batter for each pancake into the pan. Turn the pancakes when bubbles form around the edges and on top. Cook until golden brown on both sides.

Nutritional Analysis per Serving:
Calories: 180
Carbohydrates: 30 grams
Fat: 4 grams
Protein: 6 grams
Sodium: 290 mg