5 minutes to the best breakfast

breakfastcooking
Written By Judy Doherty, MPS, PCII

grapefruitSuch simple ingredients and so little time needed to jumpstart your day! This oatmeal with grapefruit breakfast is high in fiber,and low in fat, calories and sodium. You get to eat a large quantity of food so you fill up on fewer calories than many traditional American breakfast choices - see the note about that at the end.Microwave oatmeal1/2 cup oatmeal (old fashioned)1 tablespoon raisins1 cup waterPlace ingredients in bowl and microwave for 3 minutes. Stir and serve with skim milk or soymilk. Serves one.Grapefruit Wedges1 ruby red grapefruitCut grapefruit in 6 wedges and serve on plate. Serves one.Total: 298 calories, 3 g fat, .5 g saturated fat, 0 g trans fat, 2.5 mg cholesterol, 58 mg sodium, 58 g carbohydrate, 5.5 g fiber, 12 g protein.NOTE: This is for 23 ounces or almost 3 cups of food!! If you ate 23 ounces of a bagel you would consume 1793 calories and if you ate 23 ounces of an Egg McMuffin you would consume 1370 calories along with a lot more fat and sodium and little fiber.Better still, this breakfast was proceeded by a 3-hour bike ride. Bike ride optional for the recipe of course!! You can read more about bike riding, swimming and running here.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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