How often have we been told that breakfast is the most important meal of the day? It replenishes our bodies after a night of sleep, gives us a jump start on the day, and sets the tone for nutritional practices. For diabetics, this is especially important. But just because it must be healthy and sugar-free doesn’t mean it can’t be delicious and fun. Here are a couple of samples to prove the point.
Who doesn’t like peanut butter and jelly? Try this to make an old favorite, a new breakfast staple.
1 cup all-purpose flour
1 cup whole wheat flour
3 tbsp sugar
1 tbsp baking powder
⅔ cup creamy peanut butter
¼ cup egg substitute
1 cup fat-free milk
⅓ cup sugar-free jelly or preserves
- Spray muffin tin with cooking spray or line with baking cups.
- Mix flours, sugar, and baking powder in a large bowl.
- Using another bowl, beat peanut butter and egg substitute until smooth. Add milk a little at a time, stirring with each addition.
- Pour peanut butter mixture over flour mixture, folding in with a rubber spatula just until dry ingredients are moistened. The batter should be stiff.
- Add two tablespoons of the batter to each baking cup, smoothing the surface out to the top edge of the cup. Add a heaping tablespoon of jelly, then two more tablespoons of butter.
- Bake for 20 to 25 minutes until golden brown.
A great start to the day at just 200 calories a serving, with 9g sugar and 8g total fat. This recipe makes a dozen muffins, so invite some friends!
Baked Potato Topped With A Spanish Omelet
Eggs have always been a breakfast staple, as have potatoes, although usually in the form of home fries or hash browns. Why not try something different? Something like a baked potato topped with a Spanish omelet. Now that’s something to get your day going!
1 large potato with the skin, baked
Nonstick cooking spray
¼ cup chopped green or red peppers
¼ cup chopped onions
1-ounce lean ham, chopped
1 large egg, beaten
Fresh ground pepper and salt to taste
2 tbsp grated reduced-fat cheddar
Fresh or dried parsley
- Slice the potato in half lengthwise. Scoop out ⅓ of the pulp and save for another meal. Place the shells in an oven-safe dish.
- Spray a nonstick skillet with cooking spray and sauté peppers and onions for about five minutes until soft.
- Add ham and sauté for another 1 or 2 minutes. Add the beaten egg and cook until the egg is done. Add salt and pepper as desired.
- Fill each potato shell with half the egg mixture and top with grated cheese. Place the dish in a 400-degree F oven, or microwave until hot. Garnish with parsley.
Great taste at just 189 calories, 5g total fat, and 4g sugar a serving. A perfect breakfast for two, or double up and serve the family.
And there you are! Two healthy and delicious recipes with flair and fun. Bon Appetit!