You don’t have to go without a healthy breakfast in the morning, even if time is tight. Here are some ways you can start your day out with a quick, nutritious meal that will keep you energized throughout the morning.
To make breakfast at home, keep your kitchen stocked with some healthy staples. Pick a few foods that you like from the list below and keep them on hand.
Fresh fruit — whole fruit like apples, banana, oranges, clementines, pears, nectarines and peaches are easy to grab and go
Frozen fruit — keep a bag or two in your freezer to use in smoothies or to mix with light yogurt
Canned fruit — try individual-sized cups of mandarin oranges, peaches or fruit cocktail (canned in juice, not syrup)
Dried fruit — raisins, dried cranberries, etc. are great in oatmeal or mixed with nuts
For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Have everything measured out the night before.
Quick oats — in single-serving packs or a bulk container (quick oats can be ready in less than 2 minutes)
100% whole wheat bread or English muffins
Unsweetened whole grain or bran
Blueberry and Almond Pancakes
Preparation time: 10 minutes
Cook time: 5–7 minutes
Yield: 4 servings (16 pancakes total)
1⁄2 cup all-purpose flour
3⁄4 cup whole-wheat flour
2 teaspoons apple juice concentrate
2 teaspoons baking powder
1⁄4 teaspoon salt
1-1⁄2 teaspoons unsweetened applesauce
1-1⁄4 cups low-fat milk
1⁄8 teaspoon almond extract
3 egg whites, or 6 tablespoons egg substitute
3⁄4 cup fresh blueberries, or frozen berries, thawed
1 tablespoon almond slivers, crushed
Nonstick cooking spray
1.In a bowl, combine the all-purpose flour, whole-wheat flour, apple juice concentrate, baking powder, and salt; set aside.
2.In another bowl, combine the applesauce, milk, almond extract, egg whites, blueberries, and almonds; stir well.
3.Add the flour mixture. Stir until you achieve a fairly smooth batter consistency, approximately 2 minutes. Feel free to leave a few lumps, because overmixing can result in a tougher finished pancake.
4.Coat a large skillet with the cooking spray; place over medium heat until hot.
Spoon 1/4 cup batter for each pancake. When bubbles form on top of the pancakes, turn them over. Cook until the bottom of each pancake is golden brown.
Per serving: Kcalories 209 (From Fat 21); Fat 2g (Saturated 1g); Cholesterol 3mg; Sodium 419mg; Carbohydrate 38g (Dietary Fiber 4g); Protein 10g.
Unsalted nuts — try dry roasted walnuts, pecans, almonds, peanuts or a mix.
Peanut butter and/or almond butter — nut butters will keep you feeling full from the combination of protein and fat.
Diabetic Banana Nut Muffins
“These muffins have no sugar and no fat, but are moist and tasty. Instead of regular applesauce, I sometimes use mango/peach to give the muffins more flavour. Great recipe for diabetics!
1.Preheat the oven to 375 degrees F (190 degrees C). Grease a 12 cup muffin tin, or line with paper muffin liners.
2.In a large bowl, stir together the flour, sugar substitute, baking powder, baking soda, and cinnamon. In a separate bowl, mix together the egg whites, mashed banana and applesauce. Add the wet ingredients to the dry, and mix until just blended. Fill prepared muffin cups 3/4 full.
3.Bake for 15 to 18 minutes in the preheated oven, or until the top springs back when lightly touched. Allow muffins to cool in the pan over a wire rack for a little while before tapping them out of the pan.
Eggs & Dairy
Eggs or egg substitute — they cook quickly and can be ready in a matter of minutes
Skim or 1% milk — soymilk or almond milk are also good options, especially for those with a lactose intolerance
Light/non-fat yogurt (regular or Greek) — plain is best, flavored varieties will have more carbohydrate.
Cottage cheese — try 1% or 2% low-fat cottage cheese to cut back on the calories
Southwestern Eggs Benedict Recipe
This colorful dish makes a beautiful, hearty, rise-and-shine breakfast. The potatoes and pepper are tender; the poached eggs are perfect; and the flavour combination is wonderful.
TOTAL TIME: Prep: 35 min. Cook: 10 min.
MAKES: 4 servings
4 medium red potatoes, cubed
3 tablespoons water
1 small sweet red pepper, sliced
1/2 cup sliced sweet onion
2 teaspoons olive oil
4 turkey bacon strips, chopped and cooked
1/4 teaspoon salt
1/4 teaspoon pepper
1-1/2 teaspoons butter
1 tablespoon all-purpose flour
1/8 teaspoon salt
1/8 teaspoon pepper
3/4 cup fat-free milk
1/4 cup shredded reduced-fat cheese
1 tablespoon chopped green chilies
1 tablespoon white vinegar
Chopped plum tomatoes and minced fresh cilantro, optional
1 cup potato mixture with 1 poached egg and 2 tablespoons sauce (calculated without optional ingredients) equals 277 calories, 13 g fat (5 g saturated fat), 235 mg cholesterol, 585 mg sodium, 26 g carbohydrate, 3 g fiber, 14 g protein.
Diabetic Exchanges: 2 medium-fat meat, 1 starch, 1 fat.
1.Place potatoes and water in a microwave-safe dish. Cover and microwave on high for 4-5 minutes or until tender; drain.
2.In a large skillet, saute pepper and onion in oil until onion is tender. Add the potatoes, bacon, salt and pepper; saute 8-10 minutes longer or until potatoes are lightly browned.
3.In a small saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in cheese and chilies; cook and stir until cheese is melted.
4.Meanwhile, place 2-3 in. of water in a large skillet with high sides; add vinegar. Bring to a boil; reduce heat and simmer gently. Break cold eggs, one at a time, into a custard cup or saucer; holding the cup close to the surface of the water, slip each egg into water.
5.Cook, uncovered, until whites are completely set and yolks are still soft, about 4 minutes. Divide potato mixture among four plates. Using a slotted spoon, lift eggs out of water and place on potato mixture. Top with sauce; sprinkle with tomatoes and herbs if desired.
Yield: 4 servings.
Frozen peppers and onions — you can add these to egg sandwiches, wraps or omelets
Fresh tomatoes — these also go well with egg sandwiches or cut them up with cottage cheese
Quick & Healthy Breakfast Ideas
Nutribullet Recipe Book: 130+ A-Z 5 Minute Energy Smoothie Recipes Anyone Can Do!: Nutribullet Natural Healing Foods Including Smoothies for Runners, Healthy Breakfast Ideas, Smoothies for Diabetics AND MORE
1.In a microwave-safe bowl, crack an egg and whisk with 1 tablespoon of milk. Sprinkle in some garlic powder and ground pepper. Cook mixture in microwave for about one minute or until eggs are cooked through. Top with 1 tablespoon of salsa and sprinkle with a tablespoon of reduced-fat cheese. Have with a slice of whole grain toast topped with trans-free margarine and/or a small piece of fruit.
2.Use the microwave method above to scramble an egg. When done, wrap the egg in a whole wheat tortilla with some sliced bell peppers and tomatoes. Top with a dash of hot sauce, wrap in foil and bring with you on-the go.
3.Have a small bowl of whole grain cereal or bran cereal with ½ cup of low-fat milk. Top your cereal with fresh berries if they’ll fit with your meal plan. To cut back on the amount of carb in a bowl of cereal, use unsweetened almond milk or unsweetened soy milk, which have fewer carbs and calories per serving than regular milk.
4.Make a quick smoothie with ½ cup of non-fat plain Greek yogurt, 2 tablespoons low-fat milk, and ½ cup of frozen fruit. Blend it all together and bring it with you on the go. You could also add a tablespoon of peanut butter, some ground flax or a sprinkle of cinnamon.
5.Don’t want to fuss with the blender? Make a yogurt parfait instead. In a dish, layer ½ cup non-fat yogurt, ½ cup berries and some chopped pecans.
6.Breakfast can be as simple as peanut butter and toast. Toast a slice of 100% whole wheat bread or an English muffin. Top with 1-2 tablespoons of natural peanut butter or almond butter. You could also top with some apple or banana slices if it works with your meal plan.
7.Mix ¼ cup of quick oats with ½ cup water and cook in the microwave for about 1 minute or until oats are cooked. Stir in 1 teaspoon Splenda Brown Sugar Blend, some cinnamon, and a small handful of dry roasted nuts. Add an apple on the side or mix in a tablespoon of dried fruit if desired.
8.Portion out ½ cup of cottage cheese and mix in ½ cup canned peaches. If you don’t like peaches, try another fruit like pineapple, raspberries, blueberries or even diced tomatoes. Add a small handful of nuts on the side if desired.
For more great Health and Nutrition Tips refer to the websitePositivehealthwellness.com
Breakfast On The Go
There may be days when fast food is your only option in the morning. Luckily, many restaurants now offer healthier choices. Here are some good options to look for:
1.Order a small latte made with skim milk and pick up a package of nuts and/or a small piece of fruit to go with it.
2.Oatmeal is a popular item on breakfast menus now. Order it and mix in some fresh or dried fruit and nuts.
3.Order a small fruit and yogurt perfect with a cup of coffee.
4.Try an egg and cheese breakfast sandwich or wrap. Add extra veggies if possible and skip the bacon and sausage.
Consumer Recommended Breakfast Products for Diabetics
If you have any favourite Diabetic recipes you would like to share please post them in the comment section below or email them to firstname.lastname@example.org