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From YouTube: Time to be Well Episode 14
Description
Time to Be Well is a series in which your host, Kathy Barry, walks viewers through several healthy, easy and delicious recipes.
On this episode, Kathy makes some healthy breakfast foods for people "on the go" - Apple Breakfast Bars & Breakfast Egg Muffins. Past shows can be viewed and recipes can be printed from the KCMO.gov web site at http://kcmo.gov/timetobewell.
A
Hi
there
I'm
Kathy
very
registered
dietitian
with
the
fountain
of
Health
and
on
today's
show,
we're
going
to
be
talking
breakfast
and
making
apple
cinnamon
breakfast
bars
and
some
scrumptious
breakfast
egg
muffins
both
are
healthy
alternatives
to
those
prepackaged
breakfast
options
so
stay
right.
There.
A
As
a
registered
dietitian,
I
am
a
huge
proponent
of
everyone
eating
breakfast.
All
the
research
shows
that
adults
and
children
alike
have
better
memory
and
clearer
focus
when
they
eat
a
breakfast,
a
decent
breakfast
in
the
morning
and
coffee
and
a
glazed
doughnut
does
not
a
good
breakfast
make.
So
what
we're
going
to
prepare
for
you
today
are
some
simple,
delicious
at
MIT.
Oatmeal
apple
squares
that
are
high
in
fiber
also
have
good
source
of
protein
and
the
really
good
way
to
just
get
you
through
the
morning
and
onto
your
day.
A
So
what
we're
going
to
start
with
is
some
simple
old-fashioned.
Oats
we've
got
about
a
cup
and
a
half
here
and
we're
going
to
add
to
that
a
cup
of
chopped
apple.
What
I
like
the
best
about
these
is
that
they're
simple
to
make
and
they
also
store
in
your
refrigerator,
so
they're
a
great
getting
go
meal
for
you
and
your
family.
So
we've
got
some
applesauce,
some
chopped
apple.
A
A
This
is
a
really
nice
warm
breakfast.
You
can
pop
it
in
the
microwave
when
you
get
to
work,
if
you
don't
want
to
eat
as
soon
as
you
get
up
in
the
morning,
it's
very
easy
for
your
kids
to
have
one
of
these,
while
they're
getting
ready
for
school,
so
we'll
just
plate
one
for
you,
so
you
can
see
what
a
nice
big
bar
that
makes
it's
almost
kind
of
like
a
little
piece
of
coffee
cake.
So
this
is
just
a
quick,
easy
recipe.
That's
very
inexpensive
and
very
healthy.
Your
kids
will
enjoy
it.
A
B
Faqs
Americans
consume
too
much
sodium
sodium
raises
blood
pressure
and
puts
you
at
risk
for
heart
disease
or
stroke.
What's
too
much,
most
people
consume
more
than
3,400
milligrams
a
day,
but
less
than
2300
is
recommended
even
less.
For
others,
a
lot
of
sodium
is
hidden
in
processed
foods.
Not
the
salt
shaker.
A
regular
sandwich
can
have
over
1500
milligrams
of
sodium
guess
what
add
a
can
of
soup
and
you're
over
the
limit.
B
Here's
what
you
can
do,
buy
fresh
frozen
or
no
salt
added
canned
vegetables
and
eat
more
fruit,
use,
fresh
poultry
fish
and
other
lean
meats,
use,
lower
reduced
sodium
items
and
limit
sauces
and
mixes
choose
wisely
when
eating
out
restaurant
foods
can
be
high
in
sodium.
Ask
for
low
sodium
options.
Most
importantly,
learn
to
read:
Nutrition
Facts
labels,
less
sodium,
better
health.
A
So,
let's
make
these
wonderful
egg
muffin
cups-
these
are
just
really
great.
You
can
make
them
ahead
of
time.
You
can
make
a
dozen
at
a
time,
lickety-split
bake
them
off,
put
them
in
the
refrigerator,
have
them
throughout
the
week
they're
a
really
nice
getting
go.
Breakfast
super
high
in
protein,
very
satisfying
great
for
busy
adults
great
for
teenagers
in
sports.
So
what
we're
going
to
start
with
is
ten
eggs
now
I've
tweaked
this
recipe,
I
started
out
with
an
original
recipe
and
I
wasn't
really
crazy
about
the
way
that
it
turned
out.
A
So
after
four
or
five
tries
I
believe
that
I
have
the
right
the
right
recipe.
So
what
we're
going
to
do
is
we
have
about
ten
eggs
and,
of
course
we
want
to
use
the
omega
3
eggs,
we're
going
to
whip
those
up,
and
then
to
that
we've
got
some
low-fat,
turkey,
sausage.
That's
been
precooked
now
I
myself,
I'm
not
a
huge
sausage
fan,
but
this
is
pretty
darn
good.
Also,
another
thing
that
you
could
add
that's
delicious
is
some
really
lean:
turkey,
ham
or
just
low
fat
ham.
A
Very
nice
we've
also
got
some
low-fat
cheddar
cheese,
we're
going
to
put
in
there
and
we
have
a
whole
red
bell-
pepper
kind
of
a
small
one,
but
you
could
add
more
if
you
like
I,
think
spinach
would
also
be
really
good.
Maybe
some
sauteed
mushrooms
we've
got
a
nice
about
a
half
a
cup
of
diced
onion
and
we've
got
about
a
cup
of
hash
brown
potatoes.
These
are
really
satisfying,
so
we're
going
to
just
put
this
all
in
this
bowl
and
then
just
to
make
it
fun
and
zippy.
A
A
You
could
add
a
little
salt
if
you
wanted
to,
but
I
personally,
don't
think
it
needs
it.
So
then
here's
the
trick
now
I
made
these
before
and
they
got
really
sticky.
So
there's
a
trick
to
it
and
I
did
not
want
to
give
you
a
recipe
that
would
make
more
work
for
you.
So
original
Lee.
It
just
said
spray
them
off
and
tin
and
put
it
in
the
muffin
tin.
They
stick.
A
So
what
I
did
is
I
put
a
paper
liner
in
it
and
then
spray
the
inside
of
the
paper
liner,
and
you
might
think
that
this
is
crazy,
but
I'm
going
to
show
you
how
awesome
it
turns
out
so
easy.
So
handy
really
really
nice
little
trick.
So
we're
going
to
take
this
little
ladle
and
we
just
put
about
Oh
almost
three-quarters
of
a
cup
or
almost
three
quarters
of
the
way
full
because
they'll
puff
a
little
bit,
but
it
won't
be
crazy.
A
They
won't
run
over,
but
you
could
add
a
lot
of
things
to
this.
You
could
add
ham,
you
could
add
spinach,
you
could
add
mushrooms,
you
could
add,
you
know
not
add
any
meat
at
all
if
you
don't
want
to,
but
I
really
think
that
the
eggs
and
cheese
are
the
basis
of
a
really
good
little
egg
muffin
here
and
the
thing
that's
great
about
these
is
number
one
they
last
for
several
days
in
your
refrigerator
after
they're
baked.
A
So
you
can
just
pop
a
couple
in
the
in
a
ziploc
bag
the
night
before,
and
you
know,
throw
some
greens
in
a
Tupperware
and
maybe
some
lean
protein
and
you've
got
maybe
grab
an
apple
and
you've
got
breakfast
and
lunch
all
prepared
for
you,
the
next
day,
very,
very
handy,
very,
very
easy.
The
other
thing
that's
nice
about
these
I
think
is
that
they're
they're
very
appealing
when
they
come
out
of
the
oven
and
I
know
that
your
kids
will
like
them.
A
Now
you
might
want
to
chop
up
the
peppers
small
if
you've
got
finicky
kids
about
vegetables
or
you
could
just
simply
add
small
dice,
spinach
or
tomatoes,
but
I
mean,
as
you
can
see.
I
use
ten
eggs
and
I
have
more
than
a
dozen
of
these.
So
all
you
do
is
just
pop
these
in
the
oven
350
for
about
20
minutes.
You
can
tell
when
they're
done,
they
get
brown
on
top.
They
have
a
nice
spring.
A
All
things
that
you
could
keep
in
your
refrigerator
and
your
freezer
hash,
browns
sausage,
very
simple
ham,
cheese,
very,
very
simple,
so
I'm
going
to
move
these
over
here,
put
this
away
and
then
I
prepared
a
batch
earlier,
and
I
want
to
show
you
how
how
simple
that
recipe
is
and
how
easy
they
come
right
out
of
these
papers.
If
they,
if
you
don't
put
the
the
spray
in
them,
they
really
stick
to
the
paper.
A
But
you
can
see
I
mean
that's
just
perfect,
so
there
you
go,
have
a
couple
and
each
one
of
these
only
has
has
less
than
150
calories
and
they
have
10
grams
of
protein,
so
there's
300
calories
and
then,
if
you
had
like
a
nice
little
serving
of
fruit
with
that,
that's
a
very
satisfying
high-protein
breakfast.
That
really
will
get
you
through
the
morning
nicely.
So
there
you
have
it.
We
made
the
great
Apple
peanut
butter
bars
with
cinnamon
and
apple
sauce,
and
we
have
these
nice
little
egg
cups.
A
For
your
convenience
recipes
can
be
found
online
at
KCMO
gov
/
time
to
be
well
thanks
to
the
University
of
Missouri
Extension
Office
kitchen
for
more
information
about
the
University
Extension
Program
visit
extension.
Missouri
edu.
Thank
you
for
watching
today
and
thank
you
for
taking
care
of
yourself
through
healthy
eating
and
healthy
living.