No more leftover pancakes forgotten in the fridge! Try this single-serving oatmeal pancake recipe, and increase the recipe if you need to feed more people.

Here is a great single serving pancake recipe, packed with protein and fiber to keep you full all morning; and only 215 calories for the entire batch! 

This recipe uses only six ingredients, and you likely already have them in your pantry.

It is super simple to make, simply place all the ingredients in a bowl, and mix just until combined.

Then pre-heat your pan on medium-high heat with a little cooking spray to keep it from sticking. 

Flip once the pancakes starts to set. Be careful not to overcook them; you don’t want the pancakes to get too dark and dry out.

All three pancakes are one serving, only 215 calories, 12.5 grams of protein and 3 grams of fiber!

Try avoiding sugary syrups and top your pancakes with yogurt and fresh fruit.

Oatmeal Pancakes

1 serving, 215 calories

Ingredients:

• 1 package instant oatmeal
• 1/4 cup flour (wheat flour preferred) 
• 1 egg
• 1/4 cup milk (low-fat preferred) 
• 1 tsp baking powder
• 1 tsp sugar
• dash cinnamon (optional)

Directions:

1.  Place all six ingredients into a small mixing bowl.
2.  Mix until just combined.
3.  Pre-heat a skillet on medium-high with a little cooking spray to keep it from sticking.
4.  Scoop batter into three medium-sized pancakes.
5.  Flip when the bottom of the pancake is set and lifts easily. Repeat on other side.
6.  Serve with yogurt and fresh fruit for a flavorful, fresh taste!

For more delicious recipes like this one visit http://kanecountyfoodsense.blogspot.com/

This article was written by Brittney Johnson, Certified Nutrition Education Assistant, USU Extension, Kane County

Try this quick and easy mug frittata for a protein-packed breakfast.

Eggs are budget-friendly and packed with high quality protein, vitamins and minerals our bodies need. This single-serving mug frittata takes just 3 minutes to make and is perfect for any weekday meal, not just breakfast. Feel free to add additional mix-ins based on your preferences.

Ingredients:

• 2 eggs
• Cooking spray or oil of choice
  Salt and pepper, to taste
• Desired fruits or vegetables, sliced or chopped
• Salsa, if desired

Directions:

1. Grease mug with cooking spray or any type of oil.
2. Fill mug with desired fruit and/or vegetables and crack both eggs into mug.
3. Add salt and pepper to mug and mix all ingredients together.
4. Microwave for 2 minutes.
5. Flip mug over onto plate and top frittata with salsa, if desired.

This recipe article was written by Kali Anderson, Extension Intern for Utah County. Recipe adapted from: https://eatteachlaughcraft.com/food/three-minute-omelette-recipe/

Convenient and nutritious? It is possible with these tasty whole wheat toaster waffles. 

My mornings are always super busy, and it can be hard to fit in a nutritious breakfast. Recently I’ve been obsessed with making homemade toaster waffles. On Sunday morning I make a big batch of waffles, freeze what we don’t eat, and put the rest in the freezer. Then on weekdays, I grab one out, pop it in the toaster, and eat it on the run. Or, if I have a few minutes, I can sit and eat it with fresh fruit and syrup.

I love this recipe because it has a great nutty flavor and crisp, light texture. It really sticks with me! The whole-wheat flour means I am getting plenty of fiber and phytochemicals. The almond flour adds a wonderful nutty flavor, and some healthy fats, protein, and fiber.  I hope you will try and it and let me know what you think!

Almond Whole Wheat Toaster Waffles

Makes 6 small waffles or 3 large waffles

Ingredients:

•      1 ½ cup whole wheat flour
•      ½ cup almond flour
•      1 teaspoon salt
•      2 teaspoons baking powder
•      2 tablespoons sugar
•      2 large eggs
•      1 ½ cup milk
•      1/3 cup canola oil

Directions:

1. In a large bowl, whisk together the dry ingredients (whole wheat flour, almond flour, salt, baking powder, and sugar).
2. In a medium bowl, beat the two eggs, and then stir in the milk and oil.
3. Add the wet mixture to the dry ingredients and stir just until combined. It is okay if it is a little lumpy, and you don’t want to stir too much or the waffles will be tough.
4. Cook the waffles using a waffle iron, according to the manufacturer’s instructions.
5. Freeze the waffles flat on a cookie sheet and then transfer to a Ziploc bag and put back in the freezer.

Notes:

You might need to experiment a little to figure out how much batter to use in your iron to make waffles that fit in your toaster. In my iron (it makes thin waffles), I use about ¼ cup of batter and this makes a waffle of the right diameter to fit in my toaster.

I find almond flour in the natural section of my grocery store. If you can’t find it, or it is too expensive, the waffles are really good without it too. If you leave out the almond flour, only use one egg.

This recipe is very flexible for people with food allergies or restrictions. Try using soy or almond milk instead of cows milk, substitute a gluten-free flour mixture for the whole wheat flour, or leave out the almond flour if you can’t have nuts (only use 1 egg if you leave out the almond flour).

Right after you pour the batter into your waffle iron but before you close the lid, you can sprinkle in some chopped pecans if you like a little extra crunch in your waffle.

This article was written by Carrie M. Durward, PhD, RD, Extension Nutrition Specialist and Assistant Professor 

Recipe adapted from King Arthur Flour

Join Live Well Utah blog editor Marta Nielsen as she talks with Brooke Walker of Studio 5 about Family Mealtime, and demonstrates some breakfast recipes from the Live Well Utah Cookbook, Family Mealtime Edition.

Did you see us on Studio 5? If you missed the show, you can watch the clip here. We have also posted the full recipes for the veggie frittata, granola, and overnight oats with all the variations.

Looking for a make-ahead breakfast to streamline your family’s morning routine? Try overnight oatmeal, and spend your morning eating together instead of scrambling to cook breakfast.

Peach Overnight Oats

Adapted from the Live Well Utah Cookbook, Family Mealtime Edition

• 8 oz. containers (pint sized mason jars work well)

Per container:

• 1/2 cup old fashioned oats
• 1/2 cup nonfat milk
• 1/2 tsp. vanilla
• 1/2 cup sliced peaches (fresh or frozen)
• 1 tbsp. honey, or other sweetener
• sprinkle of cinnamon

To each container add oats, milk, vanilla, peaches, sweetener, and cinnamon in the amounts listed above, and cover with lids. Place filled containers in the refrigerator and let sit overnight. Oats will absorb the milk and some juice from the peaches. Enjoy in the morning!

Variations

Pumpkin Pie: in place of peaches, mix 1/2 cup canned pumpkin with 1 tablespoon maple syrup and 1/2 teaspoon pumpkin pie spice. Spoon desired amount into jar (1/4-1/2 cup) before refrigerating, and top with chopped pecans before eating.

Any Season Berry: sub 1/2 cup frozen mixed berries for peaches.

Other Ideas: Try adding in chia seeds or ground flaxseed to your oats, adding more liquid as needed. Try substituting nut milk or part Greek yogurt in the recipe, and add fruits, nuts and seeds as desired to customize the flavors.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Family mealtime can be anytime- why not at breakfast? Mix up some delicious granola on the weekend for a fast and easy weekday family breakfast option. Use your family’s favorite mix-ins, or try one of our suggested variations.

Crispy Granola

Adapted from the Live Well Utah Cookbook, Family Mealtime Edition

• 2 egg whites
• 1/4 cup honey
• 1/2 tsp. cinnamon
• 1/2 tsp. vanilla
• dash of salt
• 3 cups uncooked rolled oats
• 1 cup shredded coconut (optional
• 1/2 cup chopped nuts (optional)
• 1/2 cup raisins, or other dried fruit (option)

Preheat oven to 325 degrees Fahrenheit. Spray baking sheet with cooking spray. Put egg whites in a large bowl and whisk until frothy. Stir in honey, cinnamon, and salt. Add oats and all other ingredients (except dried fruit). Stir until ingredients are coated with egg mixture. Spread mixture on baking sheet. Bake for 20-30 minutes, or until golden brown, stirring every 5 minutes. Remove from pan, add dried fruit if using, and cool completely. Granola will continue to crisp as it cools. Store in an airtight container.

Variations

Pumpkin Spice: substitue pumpkin pie spice for the cinnamon, pure maple syrup for the honey, use pumpkin seeds for nuts, and add 1 tablespoon chia seeds.

Tropical Crunch: use macadamia nuts, yogurt covered raisins and/or chopped dried pineapple.

Cherry Garcia: use sliced almonds, dried cherries, and add semisweet chocolate chips when granola is cool.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Family Mealtime doesn’t have to be dinner. Try this fast and easy frittata for a protein-packed breakfast that is sure to bring your family to the table. Use your favorite vegetables, or try one of our suggested flavor combos.

Veggie Frittata

Adapted from the Live Well Utah Cookbook, Family Mealtime Edition

• 1 tablespoon olive Oil
• 2 cups vegetables, diced
• 1/4 cup onion, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon thyme
• 1 teaspoons oregano
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 9 large eggs
• 1/2 cup shredded cheese, any type

Heat olive oil in a large skillet over medium heat(a 10-inch nonstick pan works well). Add vegetables and opinion and cook until tender and liquid has evaporated, about 10 minutes. Add garlic and seasoning, and stir to until evenly mixed.

Whisk eggs in a medium bowl. Add cheese to eggs and stir to combine.

Pour eggs over vegetable mixture in  skillet, and stir gently. Cover, reduce heat to medium-low, and cook 15-25 minutes, or until eggs are set in the center and food thermometer inserted in eggs reaches 160 degrees Fahrenheit. Cut into wedges and serve warm.

Variations

The Greek: Spinach, sun-dried tomato, and feta cheese.

The Tex-Mex: green pepper, red onion, and pepper jack cheese.

The Garden: zucchini with parmesan cheese.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Start the day with healthy, filling and FAST nutrition!

The Breakfast Quest

If everyone knows that breakfast is the most important meal of the day, why do so many people skip it? The number one reason people don’t eat breakfast is because they are too busy or don’t have enough time.

While it’s true that mornings can be crazy and hectic, there are also ways to sneak breakfast in without having to sacrifice your snooze button.

These breakfast ideas from Eat Well Utah are wonderful for everyone, but they are especially great for kids in grade school and high school. Helping kids start their day off right will help them stay energized and happy throughout the day. They will even perform better in school!

To learn more about the benefits of breakfast and how you can make a nutritious morning meal in SECONDS, click here!

To help you start your breakfast quest, here is a delicious recipe that is fast, easy and sure to get you off on the right foot.

Click here for 4 more delicious and easy breakfast recipes!