2 fast and easy breakfast recipes

You know breakfast is the most important meal of the day, but eating it doesn't need to be a chore. Start your day off right with these fabulous recipes.

This delicious toasted cereal is made from a mix of vitamin E­-rich grains, nuts and seeds, and vitamin C-rich berries. Canola oil adds omega-3 fatty acids. Stirring maple syrup and orange juice into the granola helps to keep the oil content down, making this version much lower in calories than most "crunchy" cereals you buy.

Preparation time: 40-50 minutes, plus cooling

Makes about 8 servings

• 675 ml (2 3⁄4 c) oatmeal
• 125 ml (1⁄2 c) wheat germ
• 110 ml (7 tbsp) millet flakes
• 30 ml (2 tbsp) sunflower seeds
• 30 ml (2 tbsp) slivered almonds
• 15 ml (1 tbsp) sesame seeds
• 125 ml (1⁄2 c) dried blueberries
• 125 ml (1⁄2 c) dried cranberries
• 15 ml (1 tbsp) soft light brown sugar
• 30 ml (2 tbsp) maple syrup
• 30 ml (2 tbsp) canola oil
• 30 ml (2 tbsp) orange juice1. Preheat oven to 160°C (325°F). In large bowl, combine oats, wheat germ, millet flakes, sunflower seeds, almonds, sesame seeds, dried berries and sugar. Stir until well mixed.
  2. In measuring cup, whisk together maple syrup, oil and orange juice. Pour mixture slowly into dry ingredients, stirring until liquid is evenly distributed and coats everything lightly.
  3. In nonstick roasting pan, spread out mixture evenly. Bake until slightly crisp and lightly brown, 30 to 40 minutes, stirring every 10 minutes to encourage even browning.
  4. Remove roasting pan from oven and leave granola to cool. Store in airtight container up to two weeks. Serve with plain yogurt, milk or fruit juice.

  Calories: 250, fat: 7 g, saturated fat: 1 g, sodium: 5 mg, carbohydrate: 45 g, protein: 6 g.

Muffins are always welcome at breakfast; these have low-fat yogurt for calcium, wheat germ for vitamin E, canola oil for omega-3 fatty acids, and orange juice and zest for vitamin C.

Preparation time: 15 minutes

Cooking time: 15-20 minutes

Makes 12 muffins

• 150 ml (2⁄3 c) whole wheat flour
• 175 ml (3⁄4 c) plus 30 ml (2 tbsp) all purpose flour
• 10 ml (2 tsp) baking soda
• 0.2 (1 pinch) salt
• 1 ml (1⁄4 tsp) cinnamon
• 50 ml (1⁄4 c) packed dark brown sugar
• 75 ml (5 tbsp) wheat germ
• 250 ml (1 c) packed raisins
• 250 ml (1 c) plain low-fat yogurt
• 60 ml (4 tbsp) canola oil
• 1 large egg
• Grated zest of 1⁄2 orange
• 45 ml (3 tbsp) orange juice1. Preheat oven to 200°C (400°F). Grease 12-cup muffin pan.
  2. Sift whole-wheat and all-purpose flours, baking soda, salt and cinnamon into large bowl, tipping in any bran left in the sieve. Stir in sugar, wheat germ and raisins, and make a well in the middle.
  3. In a small bowl, lightly whisk together yogourt, oil, egg, orange zest and juice. Pour liquid ingredients into well in flour mixture and stir together just enough to moisten dry ingredients. Don't beat or overmix.
  4. Spoon batter into muffin pan, filling each cup two-thirds full. Bake until muffins are just firm to the touch, 15 to 20 minutes. Leave muffins to cool in tray two to three minutes, then turn out onto wire rack. The muffins are best still warm from the oven. Leftover muffins can be cooled completely and stored in an airtight container up to two days.

  Calories: 190, fat: 6 g, saturated fat: 1 g, sodium: 240 mg, carbohydrate: 20 g, protein: 5 g.

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