European Stars and Stripes (Newspaper) - January 10, 1992, Darmstadt, Hesse                                Jump Start your Day with More than Coffee on the Rugby Garret Condon the Hartford courant poet and Bond attorney Wallace Stevens 1879-1955 described a Bro Klast of a a Coulee and oranges in a sunny chair maybe that impressed the pulitzer prize committee but it s hard to believe Walty made it to lunch without stealing a chunk of his Secretary s cheese danish. You can t fault Stevens for Brilliant and Complex poetry. But Complex carbohydrates that s another matter. Coffee oranges and a steaming Bow of Oatmeal a now you re talking breakfast Stevens actually for Many of us Coffee and oranges would be a Good breakfast. Lots of us trying to Sandwich our first meal Between waking up and punching the clock opt for muffins on the run diet system shakes or alas nothing there Are Good reasons to take breakfast very seriously and dining strategies Are More a matter of common sense than poetic Genius. Nancy Rodriguez assistant professor of nutrition at the University of Connecticut offers the Bottom line on breakfast Quot i do think there is quite a bit of evidence that if you do eat breakfast. It improves your attention Span and allows you to be More Alert Quot this is particularly True for children she said. Kids and adults who eat a Good breakfast not Only feel and perform better during the morning but also eat better All Day. Your body needs a certain Supply of nutrients daily notes Burlington conn., nutritionist Kristine d Angelo David. If you skip breakfast a one entire meal a you re going to have a hard Lime playing catch up the rest of the Day. Quot i think its True that people who skip breakfast tend to overeat things during the  she says these people often eat a big dinner and snack heavily All evening a often on foods that Are far from healthy. Weight watchers caught in this eating pattern often have a Tough time. Its Virtues established whal makes a True Power breakfast nutritionists Are a contentious lot. To the extent that they agree about anything they agree that a Good breakfast includes Complex carbohydrates High fiber and some protein while being Low in lat sugar and Salt. Whole grains should be part of every breakfast whether they re found in Cereal breads or pancakes. Unlike highly refined foods a not to mention Sweet and fatty breakfast pastries and instant breakfast a whole grains really do stick to your ribs High Liber carbohydrate goods Are digested slowly and they tend to keep your blood sugar steady a so you Don t feel famished quickly. Unfortunately that Sticky Bun a loaded with fat and sugar a May Send you to the junk food machine by mid morning. Sugary foods can cause a jump in blood sugar according to Rodriguez. You instantly feel energized. But the body reacts by sending insulin into the blood and when the blood sugar finally Levels out it s at a lower level than when it began a what nutritionists Call the Quot rebound effect Quot As a result you feel fatigued High fat foods a in addition to promoting Long term problems like obesity and heart disease a also can cause a feeling of sleepiness right after they re consumed says Ann Louise Gittleman a Lenox mass nutritionist and author of super nutrition for women with High fat Sweet items for breakfast. You be got double trouble Quot says Gittleman you can stay out of trouble by eating Cereal in the morning but shoppers beware read the Label. David suggests that you make sure the term Quot whole Grain Quot is among the first ingredients. Watch the sugar 4 Grams of simple sugar equals a Teaspoon and lat no More than 2 Grams per serving and remember that looks can be deceiving grape nuts for example is dark but it s a really refined Cereal Quot she says protein is a slightly More controversial element of the perfect breakfast though it was once the be All and end All of american nutrition remember the old special k breakfast9many researchers now Leel that americans who rely heavily on High protein meat and diary products Are overeating protein a most of us get More protein than we need without focusing on it Quot says Rodriguez who says that recent studies show that protein overload taxes the kidneys and liver. Rodriguez and several other nutritionists advise that you eat Quot some Quot protein. Low fat milk cheese Yogurt a even a Smalt amount of Peanut butter Are often cited sources. Gittleman is a Maverick in the area of protein and cholesterol she thinks protein sources Are being left behind in the search for High carbohydrate foods and she does t believe that consuming cholesterol in eggs causes High blood cholesterol. Quot there s no reason Why three or four times a week people can t have a poached egg on Toast with a Glass of Orange juice Quot she says. Quot some of my clients do better with Small amounts of protein at  other nutritionists suggest using one whole egg and two egg Whites to make scrambled eggs a fewer Yolks mean less cholesterol. Most nutritionists try to sleep us away irom meat in the morning. But Gittleman and others say that some people feel better with an occasional meat portion. The meat of Choice is Canadian Bacon because it is lean. There also Are lean nitrite free Turkey sausages and meatless  read the labels carefully As some Quot reduced fat Quot meat products still pack a lot of fat. Finally there Are fruits and vegetables. Quot fruit is a Good Way to get carbohydrates in Quot say Hartford conn., nutritionist Karen Klein who adds that while juice is also Good fresh fruit is better. Also we need fibrous nutrient Rich fruit and Many of us Aren t going to get it once we go to work or school. Quot you Don t often go into a fast food restaurant and eat an Apple Quot says Klein. And David observes that we need five to nine Servings of fresh fruit and vegetables every Day. If we skip this category of food in the morning Well have a hard time making it up later in the Day. Yes vegetables for breakfast. Every nutritionist interviewed for this Story agreed solidly on one Point breakfast does t have to be traditional. A breakfast of Oatmeal with fruit and Low fat milk May be excellent but there Are other ways to create Good breakfasts. Gittleman suggests for example vegetable soup. Many observed that pizza can be a Good breakfast. Baked potatoes yams and Sweet potatoes Are extremely High in Complex carbohydrates and can be quickly cooked in microwave oven. If you need a Topping use Low fat sour Cream or very Small amounts of butter or Margarine last nights Rice can be reheated and eaten As hot Cereal. Not to Wax poetic again but the Wallace Stevens breakfast might be Ideal for non breakfast eaters who can t face the Guy on the Quaker Oats Box first thing in the morning. Getting in the habit of eating something in the morning a even if its an Orange with your first cup of office Coffee a is the first step toward become a full fresh muffins Rolls make a great morning by the Baltimore Sun Leslie land offers these recipes for breakfast baking in her new Book the modern country Cook night before Maple Walnut muffins makes 12 muffins. 1 cup whole wheat flour 1 cup All purpose flour 2 Teaspoons baking powder i Teaspoon Salt i cup shelled walnuts chopped to coarse crumbs 1 egg beaten i cup milk vib cup Maple syrup 3 Tablespoons butter melted the night before lavishly butter the muffin tins and set aside in a Cool place. In a Large bowl Combine the dry ingredients thoroughly then stir in the walnuts. Cover the bowl and set aside it need not be kept cold. Beat the egg in a Small bowl then beat in the milk and syrup. When smooth pour in the butter beating As you do so you get a Bunch of Little beads that will distribute evenly when you mix the Batter. Cover the bowl and refrigerate. In the morning heat the oven to 400 degrees after its hot make a Well in the dry ingredients beat the egg mixture to recombine it and pour it into the Well. Stir just enough to Dampen the dry ingredients about 15 strokes. Don t worry about a Lump or two Over mixing will make the muffins Tough distribute the Batter among the tins filling them about two thirds full put them in the oven at once and like for about 25 minutes the time it takes to Shower dross and get the Coffee made Crunchy Corn bran gems with pecans. Poppy seeds makes 24 Small muffins. 1 cup shelled pecans 1 cup Stone ground Cornmeal % cup All purpose flour scant i Teaspoon Salt 1 Teaspoon baking soda 1 Teaspoon baking powder 2 Tablespoons poppy seeds i cup wheat bran 1 jumbo egg 1 jumbo egg White 1 a cups Buttermilk 2 Tablespoons butter melted generously butter the muffin tins and set them aside. Spread the pecans on a Flat pan and Toast them in a 350-degree oven for about 10 minutes or until they Are Golden when broken. Let them Cool then chop into roughly /4-Inch pieces increase the oven heat to 425 degrees. In a Large mixing bowl Combine the Cornmeal. Flour Salt baking soda and baking powder. Stir with a wire whisk until thoroughly combined then stir in first poppy seeds then bran. Beat the whole egg and egg White until Frothy and Light then beat in Buttermilk and melted butter. Make a Well in the dry ingredients pour in the liquid and give the mixture about 2 stirs add the pecans and stir until the mixture is almost combined about 10 strokes work quickly and never mind the lumps. Divide the Batter among the tins filling them about three fourths full a a Tablespoon works Well. Get them into the oven at once and bake about 20 minutes or until Well risen and browned. These should be eaten promptly because they tend to dry out fairly fast dry. They Aie Good coarsely broken up and used As a Crumb Topping Tor casseroles they make a Good stuffing base. Too. Moisten with Cream and White wine add sauteed onion and a bit of chopped Dill and put the result Between a pair of fish files bake covered in a buttered shallow casserole for about 30 minutes at 350 degrees easy Ricotta or cottage cheese Rolls makes 18 Large or 24 Small Rolls. 1 a to 13/4 cups tepid water i Teaspoon sugar 2 Teaspoons dry baking yeast i to 1 cup Ricotta or sieved cottage cheese 6 cups unbleached bread flour approximate measure 1 Teaspoon Salt Combine cup warm water with the sugar in a warmed Large bowl. Sprinkle on the yeast and allow in to dissolve and foam. Stir Well with a wire whisk then beat in the cheese and the remaining warm wafer use More water with less cheese Beal in 3 cups of flour you should have a stiff paste somewhere Between baiter and dough. Cover tightly with a Damp Towel or plastic wrap and Lei Rise until very Light and bubbly about 2 hours in a warm place stir Down the dough and stir in the Salt then add enough additional hour to make a soft barely nol Sticky dough. Keep it As close to the Sticky Side As possible kneading in flour very sparingly ii should be Well mixed and Able to be handled but without the satiny resilient elasticity of regular bread dough again cover and let Rise until double about 1 hour m a warm room or overnight in the refrigerator whom in can be left up to about 24 hours it necessary Knock Down the dough knead briefly then shape into 18 Large or 24 Small Rolls place them on lightly buttered baking sheets cover lightly with a Damp Towel or plastic wrap and let Rise until doubled about 40 minutes. Heat the oven to 400 degrees. Bake Rolls Loi 25 minutes or until Well Browne skip the pop tarts bake your own bread by Linda Lowe Morris the Baltimore Sun in a world of instant this and that Leslie land has a somewhat Radical idea serving warm freshly Home baked breads for breakfast. Quot i am one of those people that want two very Large bowls of Coffee with milk in it and a whole Bunch of homemade Toast Quot she says. Quot and because i love bread so much that just seems to me a real natural Way to Start the Day and by Extension it s a natural thing to share with other people Quot and she adds Quot baking for breakfast smells  so its not surprising that when land contemplates a company menu for breakfast a As she does in her new Book the modern country Cook a she bypasses the Bacon and eggs and advocates a spread of muffins and Corn gems and Rolls served with homemade butter homemade jams and hot Cocoa. And her description in the Book of what such a meal would be like is enough to convince even the staunchest supporter of pop tarts Quot. The Rich flavors of Corn wheat and nut meats the contrasting textures of muffins oils and Toast the subtly different Sweet Nesses of Honey and apples and peaches. Breakf asters browsing among these sensations can linger Long Over their steaming mugs reaching for just one More Sliver of Toast another bile of muffin yet Rise from the table both Light and lighthearted ready to Greet the  Leslie land is a food and Garden writer who lives a tile where Home baked bread would seem to fit. She spends the warmer months in a Small farmhouse along the coastline of Maine then for the Winter moves to another rustic Retreat in upstate new York in Maine she Cooks on a Quirky old Wood stove converted sometime Back in the �?T30s to use both Gas and Oil. A former caterer who got her culinary Start As Ono of the first chefs in the Kitchen at Chez Panisse in Berkeley calif., land now makes her living irom writing. Her weekly syndicated column called Good food appears in the los Angeles times and the Philadelphia inquirer and she frequently Wales articles for metropolitan Home where she is a contributing Garden editor. She is also the author of Reading Between the recipes despite her own dedication to food she is trying in her Book to Quot make it easy for people to Cook Good things from scratch without taking a million years the purpose of her menu of breakfast breads she continues is less to give a formula that has to be followed than to give an idea that can be adapted Quot the idea is just to have a bread smorgasbord for breakfast Quot she says. Quot people might have a favorite bread of their own. Or you might go out and buy Blueberry muffins from your local bakery Quot she advocates planning ahead Quot it i were serving a breakfast like this the Rolls and bread would be in the Freezer and i would have made the Jam Long ago this might be a meal you plan to serve she continues Quot the Day after you be spent a Rainy saturday baking five or six kinds of breads to fill the Freezer. I do speak strongly for baking Day i think that s a line old tradition that people would be Well advised to revive because it tastes Good and it smells Good arid it s a lot of fun. And you d have your own Little a Nate store there in the Freezer Quot another Way to Cut time spent in the morning is to do part of the work ahead of Lime. In her recipe Lor night before Maple Walnut muffins she describes a technique for making Quot instant muffins Quot that Calls Tor mixing most of the ingredients the night Belore the dry ingredients Are silted together in one bowl the eggs and milk Are mixed together in another bowl and refrigerated and even the Multi pan is buttered and put in a Cool place. You can use that Basic method gelling All the parts together the night before a for any Mutt where you mix up the dry ingredients and add the milk and egg and whomp them up Quick she says when entertaining friends she says in s sometime better to put aside the fanciest recipes in favor of something simple. Quot we gel Hung up on Hus idea Thui we be got to Lay out som Elhag really special and spend a lot of Money on ingredients and you really Don t what you have to do is make whatever it is  you serve Good and bread Tor breakfast is a Nice Way to do it Leslie land s menu Tor breakfast Lor a crowd includes a variety of breads my films Rolls Corn gems yeast breads butter and jams with All of the wonderful breads and jams available in the markets these Days it s an idea that can be borrowed even by non Cooks or those who just want to bake one kind of bread and buy the rest Page 14 the stars and stripes Friday january to 1992 the stars and stripes Page 15