Breakfast recipes for diabetes

Breakfast Recipes:


Apple Cinnamon Couscous Breakfast

Makes: 8 servings

Serving Size: ½ cup

Preparation Time: 5 minutes

Cooking Time: 18 minutes

Ingredients:

            1 ½ cups fat-free milk

            1 Tbsp agave nectar

            1 ½ tsp cinnamon

            1 cup couscous

            1 small apple with peel, grated

            ¼ cup roughly chopped dried cherries

            ¼ cup unsweetened apple juice

            2 Tbsp toasted chopped walnuts

Directions:

1.      In a saucepan, bring milk, agave nectar and cinnamon to a boil. Add couscous, cover and turn off heat. Let couscous rest and absorb milk.

2.      Once absorbed, add grated apple, dried cherries, apple juice and walnuts.

Houston diabetes breakfast couscous


Nutrition Info
 (for ½ cup):

Calories 145 

Fat 1.5 g

            Saturated Fat 0.1 g

            Trans Fat 0 g 

Carbohydrate 28 g

            Fiber 2 g           

Cholesterol 0 mg 

Sodium 30 mg 

Protein 5 g




Banana-Peanut Butter Smoothie

Makes: 1 serving

Serving Size: 1 ¼ cups

Preparation Time: 5 minutes

Freezer Time: 4 to 24 hours

Ingredients:

            1 small banana, peeled

            6 oz plain nonfat Greek yogurt

            1/3 cup unsweetened almond, rice, soy or nonfat milk

            1 Tbsp creamy peanut butter (substitute 2 Tbsp of peanut butter powder for fewer calories)

            1 tsp brown sugar       

Directions:

1.      Place peeled banana into a resealable freezer bag and freeze for 4-24 hours.

2.      Remove bag from the freezer and let it sit at room temperature for 5 minutes.

3.      Slice banana with a sharp knife and add to blender with remaining ingredients.

4.      Puree for 1 minute until smooth, but thick. Pack in insulated cup for breakfast on the go J

houston diabetes mellitus smoothie


Nutrition Info
 (for 1 ¼ cups):

Calories 310 

Fat 10 g

            Saturated Fat 1.7 g

            Trans Fat 0 g

Carbohydrate 37 g

            Fiber 4 g           

Cholesterol 5 mg

Sodium 210 mg

Protein 22 g



Quinoa Breakfast Bowl with Blueberries and Walnuts

Makes: 4 servings

Serving Size: 2/3 cup

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients:

            1 cup quinoa

            2 cups nonfat milk or unsweetened almond milk

            1 Tbsp maple syrup

            1 cup fresh or frozen (thawed and drained) blueberries

            3 Tbsp chopped toasted walnuts

Directions:

1.      Rinse quinoa in a fine sieve under cold running water for 1 minute.

2.      In a 2-quart saucepan, heat milk to gently boiling. Slowly add rinsed quinoa and bring to boiling.

3.      Cover, reduce heat and simmer 15 to 20 minutes until quinoa is tender.

4.      Fold in the maple syrup. Divide quinoa into individual bowls and top with blueberries and walnuts.

Houston Diabetes mellitus Quinoa


Nutrition Info
 (for 2/3 cup):

Calories 270

Fat 6 g

            Saturated Fat 0.7 g

            Trans Fat 0 g

Carbohydrate 44 g

            Fiber 4 g        

Cholesterol 0 mg

Sodium 55 mg 

Protein 11 g



Egg and Avocado Toasts

Makes: 4 servings

Serving Size: 1 toast

Preparation Time: 15 minutes

Ingredients:

            4 eggs

            4 pieces whole grain bread

            1 large avocado, mashed

            ½ tsp salt (optional)

            ¼ tsp ground black pepper

            1.4 cup nonfat plain Greek yogurt

Directions:

1.      To poach each egg, fill a 1-cup microwavable bowl or teacup with ½ cup water. Crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for 1 minute, or until the white is set and yolk is starting to set (not runny).

2.      Toast the bread and spread each piece with ¼ of the mashed avocado.

3.      Sprinkle avocado with the salt (optional) and pepper. Top each piece with a poached egg. Top the egg with 1 tablespoon Greek yogurt.

Houston Diabetes mellitus avacado toast


Nutrition Info
 (for ½ cup):

Calories 240 

Fat 12 g

            Saturated Fat 2.8 g         

Carbohydrate 25 g

            Fiber 9 g     

Cholesterol 185 mg

Sodium 230 mg

Protein 12 g


Breakfast Egg and Ham Burrito

Makes: 4 servings

Serving Size: 1 burrito

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Ingredients:

            4 eggs

            4 egg whites

            Dash hot pepper sauce

            ¼ tsp ground black pepper

            2 Tbsp reduced-fat cheddar cheese, shredded (optional)

            4 slices reduced-sodium deli style ham, chopped

            ¼ cup onion, diced

            ¼ cup green pepper, diced

            4 corn tortillas, heated

            4 tsp salsa

Directions:

1.      In a medium bowl, whisk eggs, egg whites, hot pepper sauce, black pepper and cheese.

2.      Heat margarine in medium non-stick pan over medium heat. Add ham and sauté 2-3 minutes. Remove ham from the pan.

3.      Add onion and green peppers, cook for 5 minutes and add ham back to pan.

4.      Reduce heat to low and add eggs. Stir and continue cooking over low heat until eggs are set.

5.      Evenly divide egg mixture into 4 servings. Spoon each portion into a tortilla and top with salsa.

 
Houston Diabetes mellitus black bean


Nutrition Info
 (for 1 burrito):

Calories 200 

Fat 8.0 g

            Saturated Fat 2.5 g         

Carbohydrate 15 g

            Fiber 2 g          

Cholesterol 200 mg 

Sodium 380 mg 

Protein 16 g



Black Bean Bagels

Makes: 6 servings

Serving Size: ½ bagel

Preparation Time: 5 minutes

Cooking Time: 18 minutes

Ingredients:

            1 ½ cups fat-free milk

            1 Tbsp agave nectar

            1 ½ tsp cinnamon

            1 cup couscous

            1 small apple with peel, grated

            ¼ cup roughly chopped dried cherries

            ¼ cup unsweetened apple juice

            2 Tbsp toasted chopped walnuts

Directions:

1.      In a saucepan, bring milk, agave nectar and cinnamon to a boil. Add couscous, cover and turn off heat. Let couscous rest and absorb milk.

2.      Once absorbed, add grated apple, dried cherries, apple juice and walnuts.

Houston Diabetes mellitus Bagel
 
Nutrition Info (for ½ cup):

Calories 145

Fat 1.5 g

            Saturated Fat 0.1 g

            Trans Fat 0 

Carbohydrate 28 g

            Fiber 2 g

Cholesterol 0 mg

Sodium 30 mg

Protein 5 g



Sweet Potato Muffins

Makes: 12 servings

Serving Size: 1 muffin

Preparation Time: 20 minutes

Cooking Time: 15 to 17 minutes

Ingredients:

            1 medium sweet potato, peeled and cut into cubes

            1 ½ cups all-purpose flour

            1 Tbsp baking powder

            2 tsp cinnamon

            ½ tsp nutmeg

            ¼ tsp salt

            1 egg

            ½ cup unsweetened applesauce

            1/3 cup Splenda

            2 Tbsp canola oil

            1 ½ tsp vanilla

Directions:

1.      Preheat the oven to 350°. Coat a 12-cup muffin tin with cooking spray.

2.      Add the sweet potato chunks to a pot of boiling water and boil for about 15 minutes. Drain and puree in a blender or food processor or mash well with a fork.

3.      In a large bowl, mix together flour, baking powder, cinnamon, nutmeg and salt.

4.      In a separate bowl, whisk together the egg, applesauce, Splenda, canola oil and vanilla. Add in the mashed sweet potato and mix again. Add to the flour mix.

5.      Pour the batter evenly into the prepared muffin cups. Bake for 15-17 minutes.

6.      Remove the muffins from the oven. Let the muffins cool in the pan for 5 minutes and then place onto a cooling rack. Serve warm or at room temperature. 

 

 


Assistance with compilation is diabetes educator Katie Spence

Comments