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.
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
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
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
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.
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
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.
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
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.
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
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.
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
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