COOKING WITH SUZI

If you start the day with a typical American-style breakfast of bacon and eggs plus buttered toast, you could be getting nearly a day's worth of fat, saturated fat, cholesterol and sodium, and taking in over 1,000 calories. To make your breakfasts healthier, use fat-free egg substitute, skip the butter, and choose fresh fruit instead of side dishes like bacon, high-fat sausage, or hashed brown potatoes.

Healthy breakfast choices include fresh juice, cereal, toast with jam, low-fat or nonfat yogurt with fruit and low- fat waffles, pancakes and muffins. If you can't get along without the taste of butter, try fat-free margarine it's amazingly rich-tasting.

Multigrain waffles served with sugar-free maple- flavored syrup are a delicious way to start your day. This low-fat breakfast is full of flavor, fiber and vitamins.

MULTIGRAIN WAFFLES

Ingredients:

• 1/3 cup each: whole wheat flour, cornmeal and uncooked oats, quick or old-fashioned
• 1 teaspoon each: baking powder and Butter Buds
• 1/2 teaspoon baking soda
• 1/4 teaspoon Morton Lite Salt Mixture
• Sugar substitute equal to 2 tablespoons sugar (i.e., 3 packets Equal )
• 1 egg
• 1 cup low-fat (1% fat) buttermilk

Instructions:

In a bowl, combine flour, cornmeal, oats, baking powder, Butter Buds, baking soda, Morton Lite Salt Mixture and sugar substitute. In another bowl, mix egg with buttermilk. Pour liquid into dry ingredients. Stir enough to moisten evenly. Heat an electric waffle iron on medium-high heat, then spray heavily with nonstick spray. Evenly spoon in 1/4 of batter. Close lid and cook for about 4 minutes. Lift out waffle, respray iron heavily with nonstick spray and repeat process with remaining batter. Serves 4.

Per serving: 113 cal. (20% from fat); 6.1g protein; 2.5g fat (0.75g sat.); 17.2g carbo.; 384mg sodium; 56mg chol.; 2.15g fiber. Exchanges: 1/2 low-fat milk, 2/3 bread.

"MAPLE" SYRUP

Ingredients:

• 1 cup unsweetened apple juice
• 1 teaspoon maple flavoring
• 1 teaspoon Butter Buds
• 1 tablespoon cornstarch
• Sugar substitute equal to 1/3 cup sugar (i.e., 8 packets Equal )

Instructions:

Add apple juice, maple flavoring, Butter Buds and cornstarch to a small saucepan. Stir well to dissolve cornstarch. Cook over medium heat, stirring constantly, until thickened. Stir in sugar substitute. Syrup may be refrigerated for up to one week. Serves 6 (3 tablespoons per serving).

Per serving: 25 cal. (2% from fat); 0.03g protein; 0.06g fat (0.01g sat.); 6.2g carbo.; 1 mg sodium; 0mg chol.; 0.08g fiber. Exchanges: 1/3 fruit.

From the DELICIOUSLY HEALTHY FAVORITE FOODS COOKBOOK by Suzi Castle. Available in most bookstores, or by sending $18.90 (14.95 + $3.95 S&H) to: Health Cookbooks, Dept. M, 3520 McCourry Street, Bakersfield, CA 93304.