Sunny Side Up
Watch Sunny Side Up during Sunrise on KGMB9 for tips on making smarter,
healthier eating choices. Sponsored by HMSA, Sunny Side Up airs on the first and
third Tuesday mornings of each month.
Healthy Recipes
These recipes were demonstrated on Aug. 5, 2008. To view the video, visit
KGMB’s web site or watch it on HMSA Now, digital cable channel 344.
For more recipes, visit Island Scene Online.
Sunrise Multi-grain Mix
2 cups all-purpose flour
2 1/2 cups whole-wheat or spelt flour
2 cups oat flour
1/2 cup barley flour
1/2 cup chickpea or fava bean flour
1/2 cup amaranth, soy or corn flour
2 tsp. baking soda
2 Tbsp. baking powder
2 tsp. salt
1/3 cup sugar
Combine all ingredients; mix well and sift. Store in an airtight container in a
cool place for up to three months. Makes about 8 cups. This recipe is easily doubled.
Use large paper bags for mixing and sifting if you don’t have an extra-large
mixing bowl.
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Multi-grain Fruit Muffins
1/2 tsp. cinnamon or 2 tsp. pumpkin pie spice
2 cups Sunrise multi-grain mix
2 eggs
3 Tbsp. agave syrup
2 tsp. vanilla extract
2 Tbsp. oil, such as extra-light olive, grape seed or macadamia nut
1/2 cup low-fat buttermilk or milk
1 cup diced (1/4-inch) banana, mango or apple, or whole blueberries
Preheat oven to 375 degrees. Line muffin tin with paper liners or spray with non-stick
spray. In a large bowl, mix cinnamon into multi-grain mix. In another bowl, combine
wet ingredients except fruit. Add wet ingredients to dry ingredients, stirring just
until combined. Reserve 1/4 cup fruit. Gently fold in remaining fruit; fill muffin
cups about two-thirds full with batter. Evenly distribute reserved 1/4 cup fruit
on top of muffins. Bake about 25 minutes or until golden brown and toothpick inserted
comes out clean. Makes 6 muffins.
For heartier muffins, add 1/4 to 1/2 cup nuts (unsalted, chopped and toasted).
Per serving: Calories 260, protein 7 g., carbohydrates 39 g., total fat 8 g., saturated
fat 1 g., cholesterol 70 mg., sodium 470 mg., fiber 3 g., Weight Watchers POINTS
value: 5.
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Multi-grain Biscuits
2 Tbsp. cold unsalted butter
2 1/4 cups Sunrise multi-grain mix
1/4 cup reduced-fat ricotta cheese
1 cup buttermilk
Preheat oven to 450 degrees. Spray a baking sheet with cooking spray. Cut butter
into multi-grain mix until mixture resembles coarse meal and butter pieces are about
pea-sized. Add ricotta cheese and buttermilk; mix just until dough comes together.
(Do not over mix.) Between two sheets of plastic wrap, roll dough out 1-inch thick.
Remove top layer of plastic wrap and cut into six 2 1/2-inch rounds with a biscuit
cutter. (Dip biscuit cutter into flour before each cut to prevent sticking.) Place
on baking sheet about 1/2 inch apart. Bake 15 to 20 minutes or until golden brown.
Makes 6 biscuits.
Per serving: Calories 180, protein 6 g., carbohydrates 27 g., total fat 5 g., saturated
fat 3 g., cholesterol 10 mg., sodium 460 mg., fiber 2 g., Weight Watchers POINTS
value: 4.
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Quick Multi-grain Cinnamon Rolls
1 tsp. cinnamon
3 Tbsp. sucanat
2 tsp. agave syrup or honey
2 cups Sunrise multi-grain mix
2 Tbsp. oil, such as macadamia nut or extra-light olive oil
2/3 cup low-fat milk
Preheat oven to 425 degrees. Spray a cast-iron skillet or small baking pan with
cooking spray. In a small bowl, combine cinnamon, sucanat and agave syrup. Set aside.
Combine multi-grain mix with oil and milk. Roll out between two sheets of plastic
wrap to a 10-by-6-inch rectangle. Remove top layer of plastic wrap and spread with
cinnamon filling, leaving 1/2-inch on one short side. Gently pat filling into dough.
Begin rolling from the opposite short side by pulling the plastic wrap up and over.
Gently cut roll into four pieces with a wet serrated knife. Place cut-side-up in
skillet or baking pan. Bake 15 minutes or until golden brown and slightly puffed
in center. Makes 4 servings.
Per serving: Calories 310, protein 8 g., carbohydrates 46 g., total fat 9 g., saturated
fat 1 g., cholesterol 2 mg., sodium 660 mg., fiber 4 g., Weight Watchers POINTS
value: 6.
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Multi-grain Pancakes
2 cups Sunrise multi-grain mix
2 eggs, lightly beaten
1 Tbsp. oil
2 tsp. vanilla extract
2 cups low-fat buttermilk or milk
Preheat nonstick griddle or pan over medium heat to 300 degrees. Combine all ingredients,
stirring just until incorporated. Portion batter into 1/2 cup pancakes, cooking
until golden brown on both sides. Makes about 8 pancakes.
Per serving (2 pancakes): Calories 320, protein 14 g., carbohydrates 45 g., total
fat 9 g., saturated fat 2 g., cholesterol 110 mg., sodium 800 mg., fiber 4 g.
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Egg White Frittata
1 1/2 cups egg substitute or egg whites
2 turkey breakfast sausage patties, crumbled and browned
1/3 cup minced chives
12 cherry tomatoes, halved (or 6 regular tomatoes, quartered)
1/4 tsp. salt
1/4 tsp. pepper
1/2 cup shredded reduced-fat sharp cheddar cheese
Preheat oven to 350 degrees. Liberally spray a muffin tin with non-stick spray or
use a silicon muffin pan. (Do not spray silicon bake ware.) Combine all ingredients
except cheese. Preheat a non-stick skillet over medium-low heat. Add mixture to
pan and cook, stirring constantly, until mixture begins to thicken. Remove from
heat and quickly stir in cheese. Immediately portion into muffin cups. Bake 15 to
20 minutes or until slightly puffed and mixture pulls away from edges of the muffin
tin. Makes 6 servings.
Note: This is an easy filling for the biscuits.
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