Just how much sugar is lurking in your kids morning cereal???

This article recently appeared in the Toronto Star.  Take a look at the amount of sugar in some of the most popular cereals today.  Instead of these health hazards, try one of my nutritious breakfast recipes, located on the blog.  Couscous cooked in vanilla almond milk or homemade granola are two of my kids' favorites.

How much sugar is in your favourite breakfast cereal?

December 7, 2011

ELIZABETH WEISE

USA TODAY

Most parents would never dream of giving their kids dessert for breakfast. But a survey by the Environmental Working Group finds that many cereals marketed to children have more sugar than sweet treats do.

For example, a one-cup serving of Honey Smacks has more sugar than a Hostess Twinkie, and a cup of Cap'n Crunch or Apple Jacks has more sugar than three Chips Ahoy! cookies.

With 17 per cent of American children classified as obese, according to the Centers for Disease Control and Prevention, moving to cereals with little or no added sugar could be a better way to start the day.

The 10 Worst Cereals in terms of sugar per cup

Cereal, grams of sugar per cup, teaspoons of sugar:

 • Kellogg's Honey Smacks, 20.0, 5 tsp.

 •  Post Golden Crisp, 18.7, 4.6 tsp.

 •  Quaker Oats Cap'n Crunch Original, 16.0, 4 tsp.

 •  Quaker Oats Oh! s, 16.0, 4 tsp

 • Quaker Oats Cap'n Crunch OOPS! All Berries, 15.0, 3.7 tsp

 • Quaker Oats Cap'n Crunch's Crunch Berries, 14.7, 3.6 tsp

 •  Kellogg's Froot Loops Marshmallow, 14.0,3.5 tsp

 • Kellogg's Smorz, 13.0, 3.2 tsp

 • Kellogg's Apple Jacks, 12.0, 3.0 tsp

 •  Kellogg's Froot Loops Original, 12.0, 3 tsp

Alternatives:

 • Post Shredded Wheat,* 0.0, 0 tsp

 •  Kellogg's Mini-Wheats Unfrosted Bite-Size,* 0.6, 0.15 tsp

 • Cheerios Original, 1.0, 0.25 tsp

 •  Kix Original, 2.4, 0.6 tsp

 •  Post Grape-Nuts Flakes, 5.3, 1.3 tsp

 • Quaker Oats Oatmeal Squares Cinnamon,* 6.0, 1.5 tsp

 • Post Bran Flakes, 6.7, 1.6 tsp

 •  Post Honey Bunches of Oats with Vanilla Bunches,* 8.0, 2 tsp

* The serving size for dense cereals was adjusted to a serving (2/3 cup) with roughly the same weight as a cup of most light cereals.

Source: Environmental Working Group

Easy split pea soup with lemon zest garnish

In the same family as lentils and beans, yellow split peas are nutritional superstars and VERY cost effective! According to Legume World, split peas offer more dietary fiber than any other major food group and are a rich source of energizing complex carbs.  A 1/2 cup serving contains only 144 calories, 10 grams of protein, less than 1 gram of fat and 26 grams of good carbs.  Yellow split peas also contains an impressive 10 grams of dietary fiber and 0 mg of cholesterol.  If you need more convincing, yellow split peas are also an excellent source of B vitamins and other essential minerals.  

I love this vegan recipe because it has very few ingredients, is quick and easy to make and has a delicious smoky flavor.

1 Tablespoon olive oil
2 large onions chopped
1/2 teaspoon salt (preferably fine grain sea salt)
2 cups dried yellow split peas, rinsed
5 cups water
juice of 1/2 lemon and reserve the zest.
Smoked paprika

Add oil to a large soup pot.  Saute onions and salt until onions begin to soften, no more than 3 -5 minutes.  Add the split peas and water.  Bring to a boil, turn down the heat and simmer for about 25 minutes until the peas are cooked through but still a wee bit al dente.  Ladle half the soup into a bowl and set aside.  Using a hand blender or food processor,  puree the rest of the soup.  If you prefer your soup thin, puree more than half or add a small amount of additional water.  Pour the remaining soup back into the pot.  Stir in the lemon juice and add salt to taste.  Add smoked paprika to taste.  I really enjoy a smoky flavor so I use about 1 full teaspoon.  Start with 1/2 teaspoon and add to taste.

Serve with grated lemon zest on top and a drizzle of olive oil if desired.