BREAKFAST BAKE

 Nonstick cooking spray

4 slices whole wheat bread (or your favorite low carb bread)

1/2 cup diced cooked lean ham

1/3 cup shredded reduced-fat cheddar cheese

4 eggs

2/3 cup fat-free milk

1/4 tsp black pepper

Lightly coat two 16- 20-oz baking dishes with cooking spray. Tear bread into bite-size pieces and divide evenly between prepared dishes. Add the ham and cheese.

In a medium bowl, whisk together eggs, milk, and pepper. Pour egg mixture evenly over bread and press lightly with the back of a spoon to thoroughly moisten bread. Cover and chill for 2 to 24 hours.

Preheat oven to 325 degrees. Bake casseroles, uncovered, for 30 to 35 minutes or until a knife inserted near centers comes our clean. Let stand 10 minutes before serving.

Yield: 2 servings

recipe idea and photo BH&G

BANANA-OAT MUFFINS

Nonstick cooking spray

2 cups regular rolled oats

3/4 cup whole wheat flour

1/3 sugar OR 1/3 cup Splenda Baking Blend OR Stevia Granulated

1 tsp baking powder

3/4 tsp apple pie spice OR ground cinnamon

1/2 tsp baking soda

1/4 tsp salt

1 cup buttermilk

2 eggs, lightly beaten OR 1/2 cup refrigerated egg product

1 large ripe banana, mashed

2 tbsp butter, melted

1 tsp vanilla

1/4 cup regular rolled oats

1/2 tsp apple pie spice or cinnamon

1 tbsp butter

Preheat oven to 350-degrees. Line 12 muffin (cupcake) cups with white paper baking cups, coating inside of the muffin cups lightly with the cooking spray. Set aside.

Place the 2 cups of eats in a food processor or blender, cover and process or blend until finely ground. Transfer ground oats to a large bowl. Stir in flour, sugar, baking powder, the 3/4 teaspoon of spice, baking soda and salt. Make a well in the center of the flour mixture and set aside.

In a medium bowl, whisk together buttermilk and egg; whisk in the banana, the 2 tablespoons of melted butter and vanilla. Add this mixture all at once to the well of the flour mixture and stir just until moistened (batter should be lumpy).  Spoon batter evenly into the prepared muffin cups, filling each cup about 3/4 full.

To make the topping, in a small bowl combine the 1/4 cup oats and the 1/2 teaspoon of spice. Using a pastry blender or two l=knives, cut in the 1 tablespoon of butter until the mixture resembles coarse crumbs. Sprinkle oat mixture on top of the muffin batter.

Bake for 20 to 22 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove the muffins from cups. So good served warm.

Yield: 12 muffins

Nutritional info per muffin with sugar: 152 calories. 4g fat (2g sat) 8mg cholesterol, 25g carbs, (3g fiber), 5g protein. Diabetic Exchanges: 1/5 starch, 1 fat.

Nutritional info per muffin with sugar substitute: Same as above except 134 calories, 20g carbs. Diabetic Exchange: 1 starch

recipe idea and photo from Diabetic Living

BLUEBERRY-BANANA PANCAKE

3 medium bananas, peeled and sliced

1/2 cup blueberries

1/4 cup sugar-free maple-flavor syrup

2 tsp lemon juice

1/4 tsp ground cinnamon

1 cup flour

1/2 cup quick cooking rolled oats

1 1/2 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 cup low-fat buttermilk

1 egg, lightly beaten

1 tbsp olive oil

1 tbsp sugar-free maple-flavor syrup

1 tsp vanilla

In a bowl, stir together bananas, blueberries, the 1/4 cup syrup, lemon juice, and cinnamon. Set aside.

In a large bowl, stir together flour, oats, baking powder, baking soda and salt. In a medium bowl, use a fork to combine buttermilk, egg, oil, the 1 tablespoon of syrup and the vanilla. Add buttermilk mixture all at once to the flour mixture. Stir just until moistened. Let stand 10 minutes to soften the oats.

Spoon 2 slightly rounded tablespoons of batter onto a hot lightly greased griddle or heavy skillet, spread to a 3-to-4-inch circle. Cook over medium heat for 1 to 2 minutes on each side until golden brown. Turn over when edges are slightly dry and bottoms are browned.

Yield: 8 servings of 2 pancakes and 1/3 cup maple fruit topping Per serving: 159 calories, 3g total fat (0g sat), 1mg cholesterol, 246mg sodium, 31g carbs, 5g protein, 

Diabetic Exchanges: 0.5 fruit, 1 starch, 0.5 carb, 0.5 fat

recipe and photo BH&G Diabetes Made Easy

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese
1 1/2 cups egg substitute (or 6 eggs)
4 egg whites
3 tbsp minced chives
2 tbsp skim milk
1/4 tsp salt
1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

file photo

FRESH FRUIT TOPPED TOAST

1 slice whole-grain toast

1 tbsp nut butter

1 tbsp all-fruit (no added sugar) jam, optional

Fresh banana slices 

Fresh blueberries or raspberries, optional

Spread nut butter over the toast. Top with jam, if using. Sprinkle a few of the fresh berries overall, if desired.

recipe idea from Woman's World

CINNAMON FRENCH TOAST

Not normally a diabetic food, this French Toast is okay for diabetics occasionally. I would not recommend it on a daily basis but the numbers are okay for a special treat. Be sure to serve with a sugar-free syrup or a sugar-free marmalade.

1 egg
2 egg whites
1 cup low-fat milk
2 tbsp Splenda Granular
3/4 tsp vanilla extract
1/2 tsp ground cinnamon
8 slices cinnamon swirl bread (Nutrition numbers below with Pepperidge Farm brand)

Spray large skillet with nonstick olive oil cooking spray; heat over medium heat.

In a shallow bowl, whisk together the egg, egg whites, milk, Splenda, vanilla extract and cinnamon. Soak the bread, 1 slice at a time, in the egg mixture until saturated but not enough to be falling apart. Place bread onto the griddle or skillet and cook until bottom side is golden brown. Turn and cook until the second side is also golden brown.

Serve French Toast while hot.

Per slice: 110 calories, 16 g carbs, 2 g fiber, 5 1/2 g protein
Diabetic Exchanges: 1 carb, 1/2 fat

File Photo

BLACK HILLS GOLDEN EGG BAKE

This is my diabetic adaptation of a recipe I have had for years. The original was from a lady in Rapid City, South Dakota which is one of my favorite areas. It is an easy way to make breakfast or brunch for a crowd as it serves 10-12 people. It goes together quickly and frees you up to do other things while it bakes for a little less than an hour.

1/2 cup sliced fresh mushrooms
1/2 cup chopped green bell pepper
1/4 cup butter
10 large eggs
1/2 cup white whole-wheat flour or your favorite low-carb flour substitution
1 tsp baking powder
1/4 tsp salt, optional
2 cups (16-oz) fat-free small curd cottage cheese
2 cups (8-oz) shredded low-fat cheddar cheese
2 cups (8-oz) shredded low-fat Monterey Jack cheese
1/2 lb bulk pork sausage, cooked and drained
8 bacon strips, cooked and crumbled
1 can (2 .25-oz) sliced ripe olives, drained

Preheat oven to 400 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Melt the butter in a medium skillet over medium-high heat and saute the mushrooms and bell pepper until tender.

In a mixing bowl, combine the eggs, flour, baking powder, salt (if using) and mix well with a wire whisk. Add the mushrooms and peppers. Stir in the cheeses, sausage, bacon, and olives; mix well.

Pour into the prepared baking dish and bake, uncovered, at 400 degrees for 15 minutes. Reduce the heat to 350 degrees and bake another 25 to 35 minutes until a butter knife inserted in the center comes out clean.

old toh photo

 

ROASTED TOMATO AND ASPARAGUS CRUSTLESS QUICHE

8-oz asparagus, cut into 1-inch pieces

4-oz cherry tomatoes or grape tomatoes, halved

2 cups refrigerated or frozen egg product, thawed (or 8 eggs, lightly beaten)

1 cup fat-free cottage cheese

1/4 cup finely chopped red onion

2 tbsp flour

2 tsp snipped fresh rosemary

1/4 tsp black pepper

1/4 cup finely shredded Asiago cheese

Preheat oven 400-degrees.

Arrange asparagus and tomatoes, cut sides up, in a single layer in a 15X10-inch baking pan. Cook with nonstick cooking spray. Roast, uncovered, for 10 to 12 minutes or until tomatoes are soft. Set aside, allow to cool.

Reduce oven temp to 375-degrees. In a large bowl, combine egg, cottage cheese, onion, flour, rosemary, and pepper. Stir in asparagus and tomatoes.

Coat a 9-inch deep-dish pie plate with cooking spray. Pour egg mixture into pie plate. Bake, uncovered, about 40 minutes or until a knife inserted near center comes out clean. Sprinkle with Asiago cheese and additional snipped fresh rosemary, if desired. Serve immediately. 

Yield: 12 servings

Per serving: 157 calories, 2g (sat) fat, 10 mg cholesterol, 537 mg sodium, 11g carbs (1g fiber, 3g sugars), 21g protein

Diabetic exchanges: 1 vegetable, .5 starch, 2.5 lean meat

BH&G file photo of this recipe

BROCCOLI, BACON, EGG CASSEROLE

I have a hard time making myself eat eggs but can do them when I have them mixed in with other foods. This is a good way for me to get them down and it is diabetic friendly.

12 large eggs

16 ounces low-fat or fat-free sour cream

12 ounces reduced-fat cheddar cheese, shredded

½ pound bacon, cooked and chopped

1 cup broccoli, cooked and chopped

½ teaspoon salt

1/4 tsp freshly ground black pepper

Preheat oven to 350 F.

Lightly spray a 9 x 13-inch baking pan or dish with nonstick olive oil spray

Put eggs and sour cream in blender with salt and pepper. Blend well.

Put half the cheese into the prepared baking pan or dish, followed by the bacon, the broccoli and then the rest of the cheese.

Pour the egg mixture over the whole thing.

Bake 45-55 minutes, until top is golden brown and toothpick inserted into the center comes out clean.

Note: I got this recipe from lowcarbyum 9 or 10 years ago.

FRESH RASPBERRY AND YOGURT PARFAIT

1/2 cup fresh red raspberries

1 tsp lemon juice

1 cup low-fat plain yogurt

In a small bowl, combine the raspberries and lemon juice, toss.

In a parfait dish, alternate layers of yogurt and raspberries.

Yield: 1 serving

190 calories, 29g carbs, 15g protein, 3g fat (1.5g sat), 15mg cholesterol, 190 mg sodium, 4 g fiber

Dietary Exchanges: 1/2 fruit, 2 milk

file photo for reference

SCRAMBLED EGG MUFFINS

This basics of this recipe are from a Quick Cooking 1999 magazine.

1/2 lb Premium Jimmy Dean Premium Pork (or turkey) roll sausage
12 eggs
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/2 cup shredded low-fat cheddar cheese

Preheat oven to 350 degrees.

In a large skillet, cook the sausage over medium heat until no longer pink. Stir while cooking to break up into crumbles; drain well.

In a large bowl, beat the eggs until fluffy. Stir in the onion, bell pepper, and spices until combined. Stir in the drained sausage and the cheese.

Lightly spray 12 muffin cups with nonstick cooking spray. Place 1/3 cup of the egg mixture into each muffin cup.

Bake at 350 degrees for 20 to 25 minutes or until a knife inserted in the center comes out clean.

Yield: 12 muffins

Note: Also good with fried, crumbled bacon along with or in place of the sausage.

DIABETIC EGG SANDWICH

Diabetics should not skip breakfast. Even more important is that it be a healthy breakfast, not a doughnut with a cup of coffee! Here is a quick, easy, healthy breakfast sandwich for anyone but especially diabetics.

1 whole-grain English muffin
Butter-flavored cooking oil spray
1 large egg
1/2-oz ham
1 tbsp shredded low-fat sharp cheddar cheese, optional
2 tomato slices

Toast the English muffin.

While muffin toasts, spray a skillet with nonstick cooking spray and cook the egg until firm.* Heat ham in skillet, if desired.

Sprinkle the cheese on the bottom half of the muffin. Top cheese with the egg, ham, and tomato slices. Place top of muffin over tomato slices to make sandwich.

Quick, easy, healthy and you are ready to start your day!

*Using an egg ring will give you a perfectly round egg. Otherwise fold egg over to fit muffin.

file photo

Yield: 1 sandwich = 245 calories, 29 g carbs, 17 g protein, 

COUNTRY FRITTATA

1 tub (10-oz) Philadelphia Original Cooking Creme, divided

6 large eggs
1/4 tsp black pepper
2 tbsp butter
1 cup chopped green bell peppers
4 green onions, sliced
1/4 cup chopped smoked ham (For more protein I go with 1/3 cup)
1/2 cup shredded low-fat cheese

Reserve 1/4 cup of the cooking creme then whisk remaining creme with the egg and pepper until well blended.

Melt the butter in a 10-inch ovenproof skillet on medium heat. Add green peppers; cook and stir 5 minutes or until crisp-tender. Stir in the egg mixture, onions, and ham; cover and cook on medium-low for 8 to 9 minutes or until the center is almost set.

Heat the broiler.

Uncover frittata and sprinkle with the shredded cheese. Broil 6-inches from the heat for 2 to 3 minutes or until the center is set and the cheese is melted.  Drizzle with the reserved cooking creme, if desired.

file photo

This Kraft foods recipe is a good choice for diabetics even with the cooking creme. The eggs and ham provide protein. In this one recipe you have dairy, veggies, and meat.

SPINACH, TOMATO & CHEDDAR OMELET

1 pkg (6-oz) fresh spinach, stemmed

3 cups egg substitute, divided
3/4 cup diced plum tomatoes
1 cup (4-oz) finely shredded reduced-fat cheddar cheese
1/4 tsp black pepper
pinch of salt, optional
nonstick cooking spray

Rinse the spinach; drain, leaving water clinging to leaves.  Place in a large microwavable bowl, cover and wrap with plastic wrap.  Microwave on high about 3 minutes or until spinach wilts. Drain spinach and set aside.

Spray an 8-inch nonstick skillet with nonstick cooking spray and heat over medium heat. Pour 3/4 cup egg substitute into skillet; cook about 2 minutes or until set, lifting edge to allow uncooked portion to flow underneath.

Spoon a fourth of the spinach and a fourth of the tomatoes over the omelet; sprinkle with 2 tablespoons of the cheese; add pepper and salt, if desired.

Repeat the process to make 3 more omelets.

file photo

Serves 4
Per serving: 222 calories, 31 g protein, 5 g carbs

TWO-EGG OMELET BREAKFAST

 Sara Gottfried, M.D., a women's health expert has said, "I want you to care about your blood sugar more than you care about your retirement account." One of her recommendations is starting the day right with a healthy breakfast. Following is her recommendation for a two-egg omelet breakfast.

"Start with two eggs and add flavor with butter, feta, cherry tomatoes, arugula and spices." Here is the best part of that advice: "Eating protein-rich meals increases the body's ability to respond to the hunger-regulating hormone leptin by 55%, helping us easily cut 441 calories per day," researchers say.

file photo for reference

KETO SPICY FRENCH TOAST

I do not follow a Keto Diet and I do not eat French Toast. So, obviously, I cannot recommend this recipe one way or the other. However, I do have readers ask for Keto recipes so here you are.

1 egg

1/2 cup unsweetened vanilla nut milk

1 tsp pumpkin spice

4 slices Keto bread

Butter for cooking

Keto Syrup for serving

On a bowl, whisk together the egg, milk and pumpkin spice.

Soak the bread in the egg mixture then cook in butter on a hot griddle. When browned on both sides, serve with the syrup.

file photo for reference

BACON, EGG AND TOMATO GRATIN

If you are a diabetic like me who enjoys potatoes, here is a good recipe for you.  I got this recipe from Southern Living after my diagnosis of diabetes.  I love potatoes and they are just not a good food for diabetics.  But when combined with the right proteins, they will not raise your blood sugar.  1 serving of this dish has 11.4 grams of protein and 11.2 grams of carbs; perfect for a diabetic.  My notes are in ( ).

2 pints grape tomatoes (or cherry tomatoes, halved)
1 bag (28-oz) frozen O'Brien potatoes, thawed (I use Ore-Ida)
1/4 cup chopped fresh chives
12 large eggs
2 tsp. coarse-grained Country Dijon mustard (I sometimes use Spicy Brown Mustard)
1 tsp salt
1/4 tsp freshly ground black pepper (spices are good for diabetics; I double this amount)
1 carton (16-oz) egg substitute
1/2 cup 1% low-fat milk
8 slices bacon, chopped and fully cooked
1/4 cup shredded Parmesan cheese

Preheat oven to 400 degrees.
Lightly spray a 9 x 13-inch baking dish or pan with nonstick cooking spray; set aside.

Place the tomatoes on a lightly greased rimmed baking sheet and roast at 400 degrees for 20 minutes or until they collapse and start to brown.

Place the potatoes in the prepared baking dish/pan.  Sprinkle with the chives and roasted tomatoes; toss gently.

Combine 1 of the eggs, mustard, salt, and pepper in a large bowl; whisk until blended.  Add the remaining eggs, egg substitute, and milk; whisk until blended.  Pour over the potatoes.  Sprinkle the bacon and cheese over  the top.

Bake, uncovered, at 350 degrees for 45 minutes or until set.

Yield: 16 servings.
This is the file photo.

TACO EGG BAKE FOR A CROWD

This recipe makes 12 servings so make it when you are feeding several.  As a diabetic, do not eat several servings at a setting.  Remember, moderation is the key to your eating lifestyle!

1 lb pork sausage, crumbled, browned, and drained
1 can (4-oz) diced green chilies
1/2 cup water
1 pkt (1 1/4-oz) taco seasoning mix
12 yellow corn taco shells, divided
1 can (15-oz) black beans, rinsed & drained
2 cups shredded taco blend cheese
10 eggs, lightly beaten
1 cup salsa, heat to suit your taste but check sugar content
1 cup fat-free milk

Preheat oven to 350 degrees.

Combine the sausage, chilies, water, and taco seasoning mix together; set aside.

Coarsely crush 10 of the taco shells and spread over the bottom of a 9 x 13-inch baking pan or casserole dish.  Sprinkle the beans evenly over the crushed shells.  Spread the sausage mixture evenly over the beans.  Sprinkle the cheese overall.

In a medium mixing bowl, combine the eggs, salsa, and milk; pour over the ingredients in the casserole dish.  Crush the two remaining taco shells coarsely and sprinkle evenly overall.

Bake at 350 degrees for 45 minutes.

This is the file photo.

Note: This makes a great brunch dish served with a green salad and fresh fruit.

BUCKWHEAT BLUEBERRY PANCAKES

Studies have shown that buckwheat contains a phytochemical that seems to have a beneficial effect on blood glucose.  It has been shown to have a positive effect on blood sugar in diabetics.

1/2 cup buckwheat flour
1/2 cup white whole-wheat flour
1 tbsp Splenda granulated
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 egg or 1/4 cup refrigerated egg substitute
1 1/4 cups buttermilk
1 tbsp canola oil
1/4 tsp vanilla extract
3/4 cup fresh (or frozen, thawed) blueberries

In a medium bowl, stir together the buckwheat flour, whole-wheat flour, Splenda, baking powder, baking soda, and salt.  Make a well in center of mixture and set aside.

In a small bowl, slightly beat the egg and stir in the buttermilk, oil, and vanilla extract.  Add to the well of the flour mixture and stir just until combined.  Mixture will be slightly lumpy.  Stir in the blueberries.

Spray a griddle or heavy skillet with nonstick cooking spray and heat over medium heat until a few drops of water sprinkled on will dance across the surface.

Pour batter by 1/4 cupfuls onto the hot surface.  Spread to about a 4-inch circle.  Cook over medium heat until brown, turning to cook second side when the surface gets bubbly.

Yield: 12 pancakes

This is a file photo.

SPICED OATMEAL

 

3 cups water

1 cup steel-cut oats
3/4 tablespoon Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
dash of salt
1/8 tsp ground ginger
1/8 tsp ground nutmeg
1 tbsp ground flaxseed
milk or cream, if desired

In a 2-quart heavy-duty saucepan combine the water, oats, Splenda, cinnamon, salt, ginger, nutmeg, and flaxseed.  Bring the mixture to a boil and reduce the heat to simmer.  Simmer, uncovered, 10 to 15 minutes or until of the desired consistency; stir occasionally during cooking.

If desired, stir a little milk or cream into the oatmeal before serving. I like to top my serving with some fresh fruit.
Yield: 3 cups

This is a file photo.