compilation of healthy breakfast ideas

8/20/2019 Compilation of Healthy Breakfast Ideas

1/25

Red Pepper & Goat Cheese Frittata6 servings

Active Time: 40 minutes

Total Time: 40 minutes

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Low

sodium | Healthy weight |Gluten free |

INGREDIENTS

• 8 eggs

• 2 tablespoons finely chopped fresh oregano

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground pepper

• 2 tablespoons extra-virgin olive oil

• 1 cup sliced red bell pepper

• 1 bunch scallions, trimmed and sliced

• 1/2 cup crumbled goat cheese

PREPARATION

1. Position rack in upper third of oven; preheat broiler.

2. Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, nonstick skillet over medium

heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1

minute.

3. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow

underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to

the oven and broil until puffy and lightly golden on top, 2 to 3 minutes. Let rest for about 3 minutes before serving.

Serve hot or cold.

TIPS & NOTES

• Make Ahead Tip: Let cool, cover and refrigerate for up to 1 day; serve cold.

NUTRITION

Per serving: 179 calories; 13 g fat ( 4 g sat , 7 g mono ); 286 mg cholesterol; 4 g carbohydrates; 11 gprotein; 1

g fiber; 326 mg sodium; 200 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Selenium (31% dv), Vitamin A (25% dv).

Exchanges: 1 vegetable, 1 1/2 medium fat meat, 1 1/2 fat


2/25

Greek Omelet2 servings



NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Low

sodium | High calcium |Gluten free |

INGREDIENTS

• 1/4 cup cooked spinach

• 4 large eggs

• 1/2 cup crumbled feta cheese, (2 ounces)

• 2 scallions, thinly sliced

• 2 tablespoons chopped fresh dill

• Freshly ground pepper, to taste

• 2 teaspoons extra-virgin olive oil

PREPARATION

1. Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill,

pepper and the spinach; mix gently with a rubber spatula.

2. Set a rack about 4 inches from the heat source; preheat the broiler.

3. Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce

the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow

underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide

the omelet onto a platter and cut into wedges.

NUTRITION

Per serving: 267 calories; 19 g fat ( 7 g sat , 7 g mono ); 387 mg cholesterol; 4 g carbohydrates; 19 gprotein; 2

g fiber; 434 mg sodium; 292 mg potassium.

Nutrition Bonus: 27% dv vitamin A.

Exchanges: 1/2 vegetable, 3 medium-fat protein, 1 fat


3/25

Sunday Sausage Strata12 servings


Total Time: 3 1/4 hours (including 2 hours standing time)

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Healthy

weight | High calcium |

INGREDIENTS

• 1/2 pound turkey breakfast sausage, (four 2-ounce links),

casing removed

• 2 medium onions, chopped (2 cups)

• 1 medium red bell pepper, seeded and diced (1 1/2 cups)

• 12 large eggs

• 4 cups 1% milk

• 1 teaspoon salt, or to taste

• Freshly ground pepper, to taste

• 6 cups cubed, whole-wheat country bread, (about 7 slices, crusts removed)

• 1 tablespoon Dijon mustard

• 1 1/2 cups grated Swiss cheese, (4 ounces)

PREPARATION

1. Coat a 9-by-13-inch baking dish (or similar shallow 3-quart baking dish) with cooking spray.

2. Cook sausage in a large nonstick skillet over medium heat, crumbling with a wooden spoon, until lightly browned, 3 to

4 minutes. Transfer to a plate lined with paper towels to drain. Add onions and bell pepper to the pan and cook,

stirring often, until softened, 3 to 4 minutes.

3. Whisk eggs, milk, salt and pepper in a large bowl until blended.

4. Spread bread in the prepared baking dish. Scatter the sausage and the onion mixture evenly over the bread. Brushwith mustard. Sprinkle with cheese. Pour in the egg mixture. Cover with plastic wrap and refrigerate for at least 2

hours or overnight.

5. Preheat oven to 350 degrees F. Bake the strata, uncovered, until puffed, lightly browned and set in the center, 55 to

65 minutes. Let cool for about 5 minutes before serving hot.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 4 the night before serving.

NUTRITION

Per serving: 255 calories; 13 g fat ( 45 g sat , 4 g mono ); 229 mg cholesterol; 19 g carbohydrates; 17 gprotein; 2g fiber; 513 mg sodium; 380 mg potassium.

Nutrition Bonus: Vitamin C (72% daily value), Calcium (23% dv).

Carbohydrate Servings: 1

Exchanges: 2/3 starch, 1/3 milk, 1/2 vegetable, 1 very lean protein, 1 1/3 medium-fat protein


4/25

Rosti Potatoes with Ham & Cheese

6 servings


Total Time: 1 hour

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low cholesterol | Low saturatedfat | Low sodium |Heart healthy | Healthy weight | High

potassium | Gluten free |

INGREDIENTS

• 2 pounds all-purpose potatoes, preferably Yukon Gold (about 8),

peeled and quartered

• 1/4 cup chopped scallions, (4 scallions)


• 1/4 teaspoon freshly ground pepper

• 2 teaspoons extra-virgin olive oil, divided

• 2/3 cup smoked ham, finely chopped (3 ounces)

• 1/2 cup grated extra-sharp Cheddar cheese, (1 1/2 ounces)

PREPARATION

1. Position oven rack at the lowest level. Preheat oven to 450°F.

2. Cover potatoes with cold water in a medium saucepan. Cover and bring to a boil. Drain and refresh with cold water.

When cool enough to handle, grate the potatoes. Transfer to a bowl. Add scallions, salt and pepper; toss with a fork

until mixed.

3. Coat a 10-inch pie plate or cast-iron skillet with nonstick cooking spray. Brush 1 teaspoon oil evenly over the surface.

Spread half of the potato mixture evenly over the bottom of the pan. Sprinkle with ham and cheese. Spread the

remaining potato mixture over top, pressing evenly. Brush the remaining 1 teaspoon oil over the surface. Bake untilthe underside is golden and the potatoes are tender, about 30 minutes.

4. Carefully loosen edges with a thin metal spatula or a knife. Shake the pie plate or pan to be sure the potatoes are

sliding freely. Invert a serving platter over the pie plate or pan. Grasp the platter and the baking dish with oven mitts

and carefully turn over. Remove the pie plate or pan. Cut into wedges with a serrated knife. Serve hot or at room

temperature.

NUTRITION

Per serving: 185 calories; 5 g fat ( 2 g sat , 1 g mono ); 14 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 7

g protein; 2 g fiber; 395 mg sodium; 839 mg potassium.


Exchanges: 2 starch, 1 fat


5/25

Mini Mushroom-&-Sausage Quiches1 dozen mini quiches


Total Time: 1 hour

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated

fat | Low sodium| Heart healthy | Healthy weight | Gluten free |

INGREDIENTS

• 8 ounces turkey breakfast sausage, removed from casing and

crumbled into small pieces

• 1 teaspoon extra-virgin olive oil

• 8 ounces mushrooms, sliced

• 1/4 cup sliced scallions

• 1/4 cup shredded Swiss cheese

• 1 teaspoon freshly ground pepper

• 5 eggs

• 3 egg whites

• 1 cup 1% milk

PREPARATION

1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).

2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes.

Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7

minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and

pepper.

3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups.

Sprinkle a heaping tablespoon of the sausage mixture into each cup.4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top

of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

TIPS & NOTES

• Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat,

remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

• A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil

baking cups.

NUTRITION

Per quiche: 90 calories; 5 g fat ( 2 g sat , 1 g mono ); 105 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 9


Exchanges: 1 medium-fat meat


6/25

Savory Breakfast Muffins1 dozen muffins



NUTRITION PROFILE

Low calorie | Low cholesterol | Low sodium |Healthy weight | High calcium | High fiber |

INGREDIENTS

2 cups whole-wheat flour

1 cup all-purpose flour

1 tablespoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon freshly ground pepper

1/4 teaspoon salt

2 eggs

• 1 1/3 cups buttermilk

• 3 tablespoons extra-virgin olive oil

• 2 tablespoons butter, melted

• 1 cup thinly sliced scallions, (about 1 bunch)

• 3/4 cup diced Canadian bacon, (3 ounces)

• 1/2 cup grated Cheddar cheese

• 1/2 cup finely diced red bell pepper

PREPARATION

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

2. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt in a large bowl.

3. Whisk eggs, buttermilk, oil and butter in a medium bowl. Fold in scallions, bacon, cheese and bell pepper. Make a wel

in the center of the dry ingredients. Add the wet ingredients and mix with a rubber spatula until just moistened. Scoop

the batter into the prepared pan (the cups will be very full).

4. Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the

edges and turn the muffins out onto a wire rack to cool slightly before serving.

TIPS & NOTES

• Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat,

remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

• Reheat & Run

• Bake muffins on weekends and enjoy the leftovers for grab-and-go weekday breakfasts. Wrap leftover muffins

individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw,

remove plastic wrap, wrap in a paper towel and microwave on High for 30 to 60 seconds.

NUTRITION

Per muffin: 217 calories; 9 g fat ( 3 g sat , 4 g mono ); 50 mg cholesterol; 24 g carbohydrates; 9 g protein; 3 g fiber; 339

mg sodium; 113 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Fiber (13% dv).

Carbohydrate Servings: 1 1/2Exchanges: 1 1/2 starch, 1/2 meat, 1 fat


7/25

Banana-Bran Muffins1 dozen muffins


Total Time: 1 hour

NUTRITION PROFILE

Low calorie | Low cholesterol | Low saturated fat | Low

sodium | Heart healthy | Healthy weight | High fiber |

INGREDIENTS

• 2 large eggs

• 2/3 cup packed light brown sugar

• 1 cup mashed ripe bananas, (2 medium)

• 1 cup buttermilk, (see Ingredient notes)

• 1 cup unprocessed wheat bran, (see Ingredient notes)

• 1/4 cup canola oil

• 1 teaspoon vanilla extract

• 1 cup whole-wheat flour

• 3/4 cup all-purpose flour

• 1 1/2 teaspoons baking powder

• 1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon


• 1/2 cup chocolate chips, (optional)

• 1/3 cup chopped walnuts, (optional)

PREPARATION


2. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in bananas, buttermilk, wheat bran, oil and

vanilla.

3. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a large bowl. Make a

well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in chocolatechips, if using. Scoop the batter into the prepared muffin cups (they’ll be quite full). Sprinkle with walnuts, if using.

4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in

the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

TIPS & NOTES

• Ingredient Notes: You can use buttermilk powder in place of fresh buttermilk. Or make “sour milk”: mix 1 tablespoon

lemon juice or vinegar to 1 cup milk.

• Unprocessed wheat bran is the outer layer of the wheat kernel, removed during milling. Also known as miller's bran, it

can be found in the baking section. Do not substitute bran cereal in this recipe.

NUTRITION

Per serving: 196 calories; 6 g fat ( 1 g sat , 3 g mono ); 36 mg cholesterol; 32 g carbohydrates; 5 g protein;4 g fiber; 182


Nutrition Bonus: Fiber (17% daily value).


Exchanges: 2 starch, 1 fat


8/25

Banana-Blueberry MuffinsMakes 12 muffins


Total Time: 1 hourNUTRITION PROFILE

Low cholesterol | Low saturated fat | Low sodium | Heart

healthy | High fiber | Diabetes appropriate | Low calorie | Healthy

weight |

INGREDIENTS

• 3/4 cup nonfat or low-fat buttermilk



• 2 large eggs

• 1 cup mashed ripe bananas (about 3 medium)

• 1 1/4 cups whole-wheat pastry flour (see Note)

• 1 cup all-purpose flour

• 1 1/2 teaspoons baking powder• 3/4 teaspoon ground cinnamon



• 1/4 teaspoon ground nutmeg

• 1 1/4 cups blueberries, fresh or frozen

PREPARATION

1. Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners. 2. Whisk buttermilk

brown sugar, oil and eggs in a large bowl. Stir in mashed bananas.

2. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt and nutmeg in amedium bowl.

3. Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries. Divide the batter

among the prepared muffin cups (they will be full).

4. Bake until the tops are golden brown and a wooden skewer inserted in the center of a muffin comes out clean, 20 to

25 minutes. Cool in the pan for 10 minutes, then remove and let cool on a wire rack for at least 5 minutes more before

serving.

TIPS & NOTES

• : Wrap and store at room temperature for up to 2 days or freeze for up to 1 month. To defrost and heat

frozen muffins, remove plastic wrap, wrap in a paper towel and microwave on High for 30-45 seconds. | Equipment:

Muffin tin with 12 (1/2-cup) cups.

• Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential,

making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets

and natural-foods stores. Store in the freezer.

NUTRITION

Per muffin: 232 calories; 6 g fat ( 1 g sat , 3 g mono ); 36 mg cholesterol; 41 g carbohydrates; 13 g added sugars; 4



Exchanges: 1 starch, 1/2 fat, 1 carbohydrate (other), 1 fat


9/25

Pineapple Upside-Down Muffins1 dozen muffins


Total Time: 1 hour

NUTRITION PROFILE

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart

healthy | Healthy weight |

INGREDIENTS

TOPPING

• 2 tablespoons packed light brown sugar

• 2 tablespoons chopped walnuts, or pecans

(optional)

• 1 10-ounce can pineapple slices

MUFFINS

• 3/4 cup whole-wheat flour


• 2 teaspoons baking powder



• 1 tablespoon ground cinnamon

• 2 large eggs



• 2 tablespoons pineapple juice, or orange juice


• 1 8-ounce can crushed pineapple, (not drained)

• 1 cup grated carrot, (1 large)

• 1/2 cup old-fashioned oats

• 3/4 cup raisins, preferably baking raisins (see

Ingredient note)

• 1/4 cup chopped walnuts, or pecans (optional)

PREPARATION


2. To prepare topping: Sprinkle 1/2 teaspoon brown sugar into each muffin cup. Sprinkle nuts, if using, over the sugar.Stack pineapple slices and cut into 6 wedges. Place 2 wedges in each muffin cup.

3. To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt and cinnamon in a

large bowl.

4. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in oil, juice and vanilla. Stir in crushed pineapple.

Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in

carrot, oats, raisins and nuts, if using. Scoop the batter into the prepared muffin cups (they'll be quite full).

5. Bake the muffins until the tops are golden brown and firm to the touch, 15 to 25 minutes. Immediately loosen edges

and turn muffins out onto a baking sheet. Restore any stray pineapple pieces and nuts. Let cool for at least 10

minutes. Serve upside-down, either warm or at room temperature.

TIPS & NOTES• Ingredient Note: Baking raisins, moister than regular ones, ensure a better texture. To substitute regular raisins,

plump them first: soak in boiling water for 10 minutes; drain well.

NUTRITION

Per muffin: 211 calories; 6 g fat ( 1 g sat , 3 g mono ); 35 mg cholesterol; 36 g carbohydrates; 4 g protein; 3 g fiber; 185


Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1/2 fruit, 1 fat


10/25

Lemon-Cranberry Muffins1 dozen muffins



Healthy weight | Heart healthy | Low sodium |Low cholesterol | Low

saturated fat | High fiber | Low calorie |

INGREDIENTS

1/2 cup plus 2 tablespoons sugar, divided

3/4 cup nonfat plain yogurt

1/3 cup canola oil

1 large egg

3 teaspoons freshly grated lemon zest, divided

2 tablespoons lemon juice

1 teaspoon vanilla extract

1 1/2 cups white whole-wheat flour (see Note)

1/2 cup cornmeal, preferably medium or fine stone-ground2 teaspoons baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1 1/2 cups cranberries, fresh or frozen (thawed), coarsely chopped (see Tip)

PREPARATION

. Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners.

. Whisk 1/2 cup sugar, yogurt, oil, egg, 2 teaspoons lemon zest, lemon juice and vanilla in a medium bowl.

. Whisk flour, cornmeal, baking powder, baking soda and salt in a large bowl. Add the yogurt mixture and fold until almost

blended. Gently fold in cranberries. Divide the batter among the muffin cups. Combine the remaining 2 tablespoons sugarand remaining l teaspoon lemon zest in a small bowl. Sprinkle evenly over the tops of the muffins.

. Bake the muffins until golden brown and they spring back lightly to the touch, 20 to 25 minutes. Let cool in the pan for 10

minutes, then transfer to a wire rack to cool for at least 5 minutes before serving.

TIPS & NOTES

• Make Ahead Tip: Individually wrap in plastic and freeze in a freezer bag for up to 1 month. To reheat frozen muffins,

remove plastic, wrap muffin in a paper towel and microwave on High for 30 to 60 seconds. | Equipment: Muffin tin with

12 (1/2-cup) cups

• Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the

same nutritional properties as regular whole-wheat flour. It is available at large supermarkets and natural-foods stores

and online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.

• Tip: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until

the berries are coarsely chopped

NUTRITION

Per muffin: 187 calories; 7 g fat ( 1 g sat , 4 g mono ); 18 mg cholesterol; 29 g carbohydrates; 10 g added sugars; 4



Exchanges: 1 starch, 1 carbohydrate (other), 1 fat


11/25

Cranberry Streusel Coffee Cake12 servings


Total Time: 1 1/4 hours

NUTRITION PROFILE

Low cholesterol | Low saturated fat | Low sodium | Heart healthy |

INGREDIENTS

STREUSEL

• 1/2 cup packed brown sugar

• 2/3 cup all-purpose flour, or cake flour

• 1/2 teaspoon ground cinnamon

• 2 tablespoons frozen apple juice concentrate,

thawed

• 1 tablespoon canola oilCAKE

• 1 16-ounce can pears packed in light syrup, drained

• 1 tablespoon butter

• 1 cup sugar

• 1 large egg

• 1 large egg white

• 1 tablespoon canola oil

• 1 tablespoon vanilla extract

• 2 1/4 cups unsifted cake flour

• 1 teaspoon baking powder

• 1 teaspoon baking soda


• 1 cup plain nonfat yogurt, or nonfat sour cream

• 1 12-ounce package fresh cranberries, (3 cups)

PREPARATION

1. To make streusel: Stir together brown sugar, 2/3 cup flour and cinnamon in a medium bowl. Sprinkle in apple juice

concentrate and oil and blend with a fork or your fingers until crumbly.

2. To make cake: Puree pears in a food processor or blender. Transfer to a wide saucepan and cook over medium-low

heat, stirring almost constantly, until reduced to 1/2 cup, 8 to 10 minutes. Transfer to a large bowl and let cool

completely.

3. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with nonstick cooking spray.4. Melt butter in a small saucepan over medium heat. Cook, swirling the pan, until the butter turns a light nutty brown,

about 1 minute. Whisk into the pear puree. Add sugar, egg, egg white, oil and vanilla, whisking until smooth.

5. Sift together 2 1/4 cups flour, baking powder, baking soda and salt; add to the pear mixture alternately with yogurt (or

sour cream).

6. Spread half of the batter in the bottom of the prepared pan. Top with cranberries, then the remaining batter. Sprinkle

the streusel over the top. Bake until a cake tester inserted in the center comes out clean, 40 to 45 minutes. Serve

warm.

NUTRITION




Exchanges: 1 1/2 starch, 1/2 fruit, 1/2 other carbohydrate, 1/2 fat


12/25

Apricot-Walnut Cereal Bars

16 servings


Total Time: 2 hours (including cooling time)

NUTRITION PROFILE

INGREDIENTS

• 3 cups old-fashioned rolled oats

• 1/2 cup chopped walnuts, (about 2 ounces)

• 3 cups unsweetened puffed-grain cereal, such as Kashi

• 2 cups chopped dried apricots



• 12 ounces silken tofu, drained (about 1 1/3 cups)

• 1 large egg


• 1 cup honey

• 1 tablespoon vanilla extract

• 2 tablespoons freshly grated lemon zest

PREPARATION

1. Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.

2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer

to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.

3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping

down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread

evenly in the prepared pan.4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before

cutting into bars with a sharp knife.

TIPS & NOTES

• Make Ahead Tip: Individually wrap in plastic and keep at room temperature for up to 5 days or freeze for up to 1

month. Thaw at room temperature or remove plastic, wrap in a paper towel and defrost according to your microwave's

directions.

NUTRITION

Per serving: 306 calories; 12 g fat ( 1 g sat , 5 g mono ); 13 mg cholesterol; 46 g carbohydrates; 6 g protein;3 g fiber; 87mg sodium; 367 mg potassium.



Exchanges: 2 starch, 1 fruit, 2 fat


13/25

Crunchy Granola Wedges8 servings



Diabetes appropriate | Low calorie | Low cholesterol | Low saturated

fat | Low sodium |Heart healthy | Healthy weight | High fiber |

INGREDIENTS

1 cup rolled oats

1 cup wheat flakes (see Shopping Tip)

1 cup sunflower seeds or chopped nuts

1/2 cup honey

1 cup dried cranberries

Pinch of salt

PREPARATION

. Preheat oven to 400°F.

. Spread oats, wheat flakes and seeds (or nuts) on a baking sheet. Bake until fragrant and starting to brown, about 10

minutes.

. Coat a 9-inch pie pan with cooking spray. Cook 1/2 cup honey in a large saucepan over medium-high heat, without

stirring, until large foamy bubbles form and it starts to darken at the edges, 2 to 4 minutes. (The bubbles will start out

small and increase to about 3/4 inch or larger when the honey’s done.)

. Immediately pour the toasted oat mixture into the honey, add cranberries and salt and stir until completely coated. Quickly

press the granola into the prepared pie pan using a heat-resistant spatula coated with cooking spray. Let cool for 30

minutes. Cut into wedges and transfer to a wire rack to cool completely.

TIPS & NOTES

• : Individually wrap in plastic and store at room temperature for 3 days or freeze for up to 1 month.

• Wheat flakes are simply wheat kernels that have been steamed and rolled, oatmeal-style. Look for them

in natural-foods stores.

NUTRITION




Exchanges: 1 starch, 2 carbohydrate (other), 2 fat


14/25

Almond-Honey Power Bar8 bars


Total Time: 1 hour (including chilling)NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low cholesterol | Low

saturated fat | Low sodium |Healthy weight | Heart healthy | High

fiber |

INGREDIENTS

• 1 cup old-fashioned rolled oats

• 1/4 cup slivered almonds

• 1/4 cup sunflower seeds

• 1 tablespoon flaxseeds, preferably golden

• 1 tablespoon sesame seeds

• 1 cup unsweetened whole-grain puffed cereal (see Note)

• 1/3 cup currants

• 1/3 cup chopped dried apricots• 1/3 cup chopped golden raisins

• 1/4 cup creamy almond butter (see Note)

• 1/4 cup turbinado sugar (see Note)

• 1/4 cup honey• 1/2 teaspoon vanilla extract


PREPARATION

1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.

2. Spread oats, almonds, sunflower seeds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the

oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a

large bowl. Add cereal, currants, apricots and raisins; toss to combine.

3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently,

until the mixture bubbles lightly, 2 to 5 minutes.4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots

remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to

make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into

8 bars.

TIPS & NOTES

• : Store in an airtight container at room temperature or in the refrigerator for up to 1 week or freeze for

up to 1 month; thaw at room temperature.

• For this recipe, we like unsweetened puffed multi-grain cereal, such as Kashi’s 7 Whole Grain Puffs.

• Almond butter can be found at natural-foods stores and large supermarkets, near the peanut butter.

• Turbinado sugar is steam-cleaned raw cane sugar. It’s coarse-grained and light brown in color, with a slight molasses

flavor. Find it in the natural-foods section of large supermarkets or at natural-foods stores.

NUTRITION



Nutrition Bonus: Magnesium (19% daily value).


Exchanges: 1 starch, 1 1/2 other carbohydrate, 2 fat


15/25

Overnight Oatmeal8 servings, 1 cup each


Total Time: 7 to 8 hours (slow-cooker time) - 1 hour 35 minutes (stovetop time)

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium |Heart healthy | Healthy

weight | High fiber |

INGREDIENTS

• 8 cups water

• 2 cups steel-cut oats, (see Ingredient note)

• 1/3 cup dried cranberries

• 1/3 cup dried apricots, chopped

• 1/4 teaspoon salt, or to taste

PREPARATION

1. Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put

the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours. Stovetop Variation Halve the

above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3

tablespoons dried cranberries, 3 tablespoons dried apricots and 1/8 teaspoon salt in the top of a double boiler. Cover

and cook over boiling water for about 1 1/2 hours, checking the water level in the bottom of the double boiler from time

to time.

TIPS & NOTES

• Ingredient Note: Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are toasted oat

groats—the oat kernel that has been removed from the husk that have been cut in 2 or 3 pieces. Do not substitute

regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe.

NUTRITION





Exchanges: 2 starch, 1/2 fruit


16/25

Oatmeal-Rhubarb Porridge2 servings, 1 generous cup each


Total Time: 20 minutesNUTRITION PROFILE

Low calorie | High fiber | Low saturated fat |Low cholesterol | Low

sodium | High potassium | High calcium | Heart healthy |Healthy

weight |

INGREDIENTS

• 1 1/2 cups nonfat milk or nondairy milk, such as soymilk or

almond milk

• 1/2 cup orange juice

• 1 cup old-fashioned rolled oats

• 1 cup 1/2-inch pieces rhubarb, fresh or frozen


•

Pinch of salt• 2-3 tablespoons brown sugar, pure maple syrup or agave syrup

• 2 tablespoons chopped pecans or other nuts, toasted (see Tip) if desired

PREPARATION

1. Combine milk, juice, oats, rhubarb, cinnamon and salt in a medium saucepan. Bring to a boil over medium-high heat.

Reduce heat, cover and cook at a very gentle bubble, stirring frequently, until the oats and rhubarb are tender, about

5 minutes. Remove from the heat and let stand, covered, for 5 minutes. Stir in sweetener to taste. Top with nuts.

TIPS & NOTES

•

Tip: To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, untilfragrant and lightly browned, 2 to 4 minutes.

NUTRITION



Nutrition Bonus: Vitamin C (60% daily value), Magnesium (38% dv), Calcium (30% dv), Potassium (22% dv), Zinc (16%

dv).


Exchanges: 1 1/2 starch, 1/2 fruit, 1/2 carbohydrate (other), 1 nonfat milk, 1 fat


17/25

Wheat Berry Pudding8 servings, about 1/2 cup each


Total Time: 2 hoursNUTRITION PROFILE


healthy | Healthy weight | High fiber |

INGREDIENTS

1 cup wheat berries, (see Note)

2 tablespoons plus 3 cups low-fat milk, divided

1 cinnamon stick

1 strip orange zest, (1/2 by 2 inches)

Pinch of salt

1/2 cup pure maple syrup


1/2 teaspoon ground cinnamon

1/2 cup low-fat maple yogurt, (optional)

PREPARATION

. Sort through wheat berries carefully; discard any stones. Rinse well. Place in a large heavy saucepan and add water to

cover by 2 inches. Bring to a boil, reduce heat to medium-low, cover and simmer, adding more water if necessary, until

the wheat berries are tender, about 1 hour. Drain well.

. Place the wheat berries and 2 tablespoons milk in a food processor. Pulse, scraping down the sides as necessary, until

most of the wheat berries are coarsely chopped (some may remain whole).

. Combine the chopped wheat berries, the remaining 3 cups milk, cinnamon stick, orange zest and salt in a Dutch oven or

other large, heavy-bottomed pot and bring to a boil. Reduce heat to medium-low and cook, stirring often to prevent

sticking, until the mixture is very thick, 25 to 30 minutes. Remove from the heat; discard the cinnamon stick and orangezest. Stir in maple syrup and vanilla.

. Serve warm or chilled, sprinkled with cinnamon and topped with a dollop of maple yogurt, if desired. (Stir in more milk if

the pudding gets too thick as it stands.)

TIPS & NOTES

• : Cover and refrigerate the cooked wheat berries (Step 1) for up to 2 days or freeze for up to 1 month.

Cover and refrigerate the pudding for up to 2 days.

• Wheat berries of any variety (hard, soft, spring or winter) can be used interchangeably. Labeling is

inconsistent—you may find them labeled “hard red winter wheat” without the words “wheat berries.” Find them in

natural-foods markets and online at kingarthurflour.com. Some recipes instruct soaking overnight, but we found it

unnecessary.

• Sort through wheat berries carefully, discarding any stones, and rinse with water. Bring 4 cups water or broth

and 1 cup wheat berries to a boil. Reduce heat to a simmer, cover and cook, stirring occasionally, until tender, but still

a little chewy, about 1 hour. Drain.

NUTRITION

Per serving: 182 calories; 2 g fat ( 1 g sat , 0 g mono ); 6 mg cholesterol; 35 g carbohydrates; 7 g protein; 3 g fiber; 71



Exchanges: 1 starch. 1/2 low-fat milk, 1 other carbohydrates


18/25

Multi-Grain Waffles

8 servings, 2 waffles each



NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low cholesterol | Low saturatedfat | Low sodium |Heart healthy | Healthy weight |

INGREDIENTS

• 2 cups buttermilk

• 1/2 cup old-fashioned rolled oats



• 1/4 cup toasted wheat germ, or cornmeal

• 1 1/2 teaspoons baking powder



• 1 teaspoon ground cinnamon

• 2

large eggs, lightly beaten

• 1/4 cup packed brown sugar

• 1 tablespoon canola oil

• 2 teaspoons vanilla extract

PREPARATION

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.

2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and

cinnamon in a large bowl.

3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber

spatula just until moistened.

4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about

2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat withremaining batter.

TIPS & NOTES

• Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1

month. Reheat in a toaster or toaster oven.

NUTRITION



Nutrition Bonus: 144 mg calcium (14% dv).Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat


19/25

Healthy Pancakes6 servings, 2 pancakes each



NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart

healthy |Healthy weight | High fiber | High calcium |

INGREDIENTS

• 2 1/2 cups whole-wheat flour

• 1 cup buttermilk powder, (see Note)

• 5 tablespoons dried egg whites, such as Just Whites

(see Note)

• 1/4 cup sugar

• 1 1/2 tablespoons baking powder

• 2 teaspoons baking soda

• 1 teaspoon salt

• 1 cup flaxseed meal, (see Note)

• 1 cup nonfat dry milk

• 1/2 cup wheat bran, or oat bran

• 1 1/2 cups nonfat milk



PREPARATION

. Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in

flaxseed meal, dry milk and bran. (Makes 6 cups dry mix.)

. Combine milk, oil and vanilla in a glass measuring cup.

. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1

month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just

blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.

. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter

for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook

until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Variations Chocolate-Chocolate

Chip Pancakes: Fold 1/2 cup cocoa powder and 3 ounces chocolate chips into the batter. Blueberry: Fold 1 cup frozenblueberries into the batter. Banana-Nut: Fold 1 cup thinly sliced bananas and 4 tablespoons finely chopped toasted

pecans into the batter.

TIPS & NOTES

• Notes: Buttermilk powder, such as Saco Buttermilk Blend, is a useful substitute for fresh buttermilk. Look in the

baking section or with the powdered milk in most markets.

• Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for brands like Just

Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.

• You can find flaxseed meal in the natural-foods section of large supermarkets. You can also start with whole

flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup.

NUTRITION



Nutrition Bonus: Calcium (24% daily value), Fiber (20% dv)

Carbohydrate Servings: 1/2

Exchanges: 2 starch, 1 very lean meat, 2 fat (mono)


20/25

Buttermilk Oatcakes with Raspberry Compote4 servings, 3 oatcakes & 1/4 cup compote each


Total Time: 45 minutesNUTRITION PROFILE

Low calorie | High fiber | Low saturated fat |Low cholesterol | High

calcium | Heart healthy| Healthy weight |

INGREDIENTS

OATCAKES

• 2 cups well-shaken buttermilk or plain kefir

• 1 large egg

• 1 1/2 cups old-fashioned rolled oats


• 1 tablespoon sugar

• 1 teaspoon baking soda


• 1/4 teaspoon saltRASPBERRY COMPOTE

• 2 cups raspberries, fresh or frozen (thawed)

• 2 tablespoons maple syrup, or to taste

• 1 teaspoon ground cinnamon

PREPARATION

1. To prepare oatcakes: Whisk buttermilk (or kefir) and egg in a medium bowl. Combine oats, flour, sugar, baking soda,

1/2 teaspoon cinnamon and salt in another medium bowl. Stir the dry mixture into the wet mixture and let stand for 15

minutes. The mixture will bubble slightly as it sits.

2. To prepare compote: Meanwhile, place raspberries, maple syrup and 1 teaspoon cinnamon in a small heavysaucepan. Bring to a simmer over medium heat and cook, stirring occasionally, until the berries are mostly broken

down, 3 to 5 minutes. Remove from heat and cover to keep warm.

3. Coat a griddle or large nonstick skillet with cooking spray; heat over medium heat. Using 1/4 cup of batter for each,

cook 3 oatcakes at a time until bubbles dot the surface, 2 to 3 minutes. Flip and continue cooking until browned, 1 to 2

minutes more, reducing heat if necessary to prevent overbrowning.

4. Serve the oatcakes with the compote.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate the compote for up to 1 week.

NUTRITION



Nutrition Bonus: Magnesium (33% daily value), Vitamin C (29% dv), Calcium (19% dv), Zinc (16% dv), Iron (15% dv).


Exchanges: 2 starch, 1/2 fruit, 1/2 low-fat milk, 1 carbohydrate (other), 1 fat


21/25

Maple Nut & Pear Scones1 dozen scones



Low calorie | Low cholesterol | Low sodium |Healthy weight |

INGREDIENTS

1 cup whole-wheat pastry flour

1 cup all-purpose flour

1 cup old-fashioned rolled oats

1/4 cup plus 1 1/2 teaspoons sugar, divided

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

4 tablespoons chilled reduced-fat cream cheese (Neufchâtel), cut into small pieces (2 ounces)

2 tablespoons chilled butter, cut into small pieces1/4 cup canola oil

1 cup diced peeled pear, preferably Bartlett (1 large)

1/2 cup chopped pecans, or walnuts, divided

• 3/4 cup low-fat buttermilk, or equivalent buttermilkpowder

• 1 teaspoon maple extract, (see Note) or vanilla extract

• 1 egg lightly beaten with 1 tablespoon water, for glaze

PREPARATION

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper or coat with cooking spray.

2. Combine whole-wheat flour, all-purpose flour, oats, 1/4 cup sugar, baking powder, baking soda, salt and cinnamon in

a large bowl; whisk to blend. Using a pastry blender or your fingertips, cut or rub cream cheese and butter into the dry

ingredients. Add oil and toss with a fork to coat. Add pear and 1/4 cup nuts; toss to coat. Mix buttermilk and maple (or

vanilla) extract in a measuring cup and add just enough to the dry ingredients, stirring with a fork, until the doughclumps together. (It will be sticky.)

3. Turn the dough out onto a lightly floured surface and knead several times; do not overwork it. Divide the dough in half

and pat each piece into a 7 1/2-inch circle. Cut each circle into 6 wedges and transfer to the prepared baking sheet.

Brush the tops with the egg glaze and sprinkle with the remaining 1/4 cup nuts, pressing lightly. Sprinkle with the

remaining 1 1/2 teaspoons sugar.

4. Bake the scones until golden and firm to the touch, 20 to 30 minutes. Transfer to a wire rack to cool slightly before

serving.

TIPS & NOTES

• : The scones are best served the day they are made. Wrap any leftovers individually, place in a plastic

bag or container and freeze for up to 1 month. For a quick weekday breakfast, wrap a frozen scone in a paper towel

and microwave on Defrost for 1 to 2 minutes.

• Maple extract, which can be purchased in the spice section of the supermarket, contains the essential flavors of

maple syrup, usually diluted with alcohol. Maple syrup cannot be used as a substitute. Products labeled "maple

flavoring" usually contain imitation or artificial ingredients.

NUTRITION



Carbohydrate Servings: 2 Exchanges: 2 starch, 2 fat


22/25

Pear-Hazelnut Quick Bread12 servings


Total Time: 1 1/4 hours (muffins) - 1 1/2 hours (mini loaves) - 2 1/4 hours (large loaf)NUTRITION PROFILE


healthy | Healthy weight | High fiber |

INGREDIENTS

Quick-Bread Dry Mix, (recipe follows)

1/2 teaspoon ground allspice

• 2 large eggs

• 1 cup nonfat buttermilk, (see Tips)

2/3 cup brown sugar

2 tablespoons butter, melted

2 tablespoons canola oil


• 2 cups diced peeled pears

• 1/2 cup chopped toasted hazelnuts, (see Tips), plus

more for topping if desired

PREPARATION

. Preheat oven to 400°F for muffins, mini loaves and mini Bundts or 375°F for a large loaf. Coat pan(s) (see "Pan Options")

with cooking spray.

. Prepare Quick-Bread Dry Mix, adding allspice to it.

. Whisk eggs, buttermilk, brown sugar, butter, oil and vanilla in a large bowl until well combined.

. Make a well in the center of the dry ingredients, pour in the wet ingredients and stir until just combined. Add pears and

hazelnuts. Stir just to combine; do not overmix. Transfer batter to the prepared pan(s). Top with additional hazelnuts, if

desired.

. Bake until golden brown and a wooden skewer inserted into the center comes out clean, 22 to 25 minutes for muffins or

mini Bundts, 35 minutes for mini loaves, 1 hour 10 minutes for a large loaf. Let cool in the pan(s) for 10 minutes, then turn

out onto a wire rack. Let muffins and mini Bundts cool for 5 minutes more, mini loaves for 30 minutes, large loaves for 40

minutes.

TIPS & NOTES

• Make Ahead Tip: Store, individually wrapped, at room temperature for up to 2 days or in the freezer for up to 1

month.

• Tips: No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.

• To toast walnuts, pecans or hazelnuts, spread nuts onto a baking sheet and bake at 350°F, stirring once, until

fragrant, 7 to 9 minutes. To toast sliced almonds, cook in a small dry skillet over medium-low heat, stirring constantly,

until fragrant and lightly browned, 2 to 4 minutes.

• Pan Options

• Each of these recipes will make:

• 1 large loaf (9-by-5-inch pan)

• 3 mini loaves (6-by-3-inch pan, 2-cup capacity)

• 6 mini Bundt cakes (6-cup mini Bundt pan, scant 1-

cup capacity per cake)

• 12 muffins (standard 12-cup, 2 1/2-inch muffin pan)

NUTRITION




Exchanges: 1 starch, 1 other carb, 1 fat


23/25

EatingWell Zucchini Bread with Chocolate Chips1 loaf, 12 slices


Total Time: 2 1/4 hoursNUTRITION PROFILE

Low calorie | High fiber | Low saturated fat |Low cholesterol | Low

sodium | Heart healthy |Healthy weight |

INGREDIENTS

• 3/4 cup low-fat milk

• 2 large eggs

• 3/4 cup sugar



• 2 cups shredded zucchini (about 2 small zucchini)

• 2 cups white whole-wheat flour (see Note)

• 2 teaspoons baking powder

• 1 teaspoon ground cinnamon• 1/2 teaspoon salt

• 1/2 cup chocolate chips

PREPARATION

1. Preheat oven to 350°F. Coat a 9-by-5-inch loaf pan with cooking spray.

2. Whisk milk, eggs, sugar, oil and vanilla in a medium bowl. Stir in zucchini. Combine flour, baking powder, cinnamon

and salt in a large bowl. Add the wet ingredients and chocolate chips to the dry ingredients; stir until just combined.

Transfer the batter to the prepared pan.

3. Bake until golden brown and a wooden skewer inserted in the center comes out clean, 50 minutes to 1 hour. Cool in

the pan for 10 minutes, then turn out onto a wire rack. Let cool for at least 1 hour before slicing.

TIPS & NOTES

• Make Ahead Tip: Wrap and store at room temperature for up to 2 days or freeze for up to 3 months. | Equipment: 9-

by-5-inch loaf pan

• Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the

same nutritional properties as regular whole-wheat flour. It is available at large supermarkets and natural-foods stores

and online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.

NUTRITION

Per slice: 229 calories; 9 g fat ( 2 g sat , 5 g mono ); 32 mg cholesterol; 34 g carbohydrates; 16 g added sugars; 5g protein; 3 g fiber; 209 mg sodium; 134 mg potassium.

Nutrition Bonus: Iron (17% daily value)


Exchanges: 1 starch, 1 carbohydrate (other), 1 1/2 fat


24/25

Wake-Up Smoothie3 servings, 1 cup each Active Time: 5 minutes Total Time: 5 minutes

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium |Heart healthy | Healthy

weight | Gluten free |

INGREDIENTS

• 1 1/4 cups orange juice, preferably calcium-fortif ied

• 1 banana

• 1 1/4 cups frozen berries, such as raspberries,

blackberries, blueberries and/or strawberries

• 1/2 cup low-fat silken tofu, or low-fat plain yogurt

• 1 tablespoon sugar, or Splenda Granular (optional)

PREPARATION

1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend

until creamy. Serve immediately.

NUTRITIONPer serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4


Nutrition Bonus: Vitamin C (110% daily value), Fiber (16% dv).


Exchanges: 2 fruit, 1/2 low-fat milk

Thermos-Ready Smoothie1 serving Active Time: 5 minutes Total Time: 5 minutes

NUTRITION PROFILE

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High

potassium | Gluten free |

INGREDIENTS

• 1 cup frozen mixed berries

• 1/2 banana

• 1/2 cup apple juice

• 1/4 cup silken tofu

PREPARATION

1. Combine berries, banana, apple juice and tofu in a blender; blend until smooth.

NUTRITION



Nutrition Bonus: Protein, fiber, potassium, calcium, vitamin C, antioxidants.


Exchanges: 4 fruit, 1/2 medium-fat meat


25/25

Pineapple-Raspberry Parfaits4 parfaits



NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated

fat | Low sodium |Heart healthy | Healthy weight | Gluten free |

INGREDIENTS

• 2 8-ounce containers (2 cups) nonfat peach yogurt

• 1/2 pint fresh raspberries, (about 1 1/4 cups)

• 1 1/2 cups fresh, frozen or canned pineapple chunks

PREPARATION

1. Divide and layer yogurt, raspberries and pineapple into 4 glasses.

NUTRITION

Per serving: 109 calories; 0 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 23 g carbohydrates; 5 g protein; 3 g fiber; 58


Nutrition Bonus: Vitamin C (60% daily value), Calcium (15% dv).


Exchanges: 1/2 reduced-fat milk, 1 fruit

Easy Breakfast Ideas For 350 Calories Or Less

• 1 cup oatmeal topped with 1/4 cup nonfat plain yogurt and 1/2 cup berries + 12 oz. nonfat latte = 349 calories

• Egg and Cheese Sandwich (1 egg on a whole-wheat English muffin with 1 oz. slice of low-fat cheese) + 1/2 cup diced

mango = 308 calories

• Breakfast Taco (1 scrambled egg, 1/4 cup salsa, 1/4 cup shredded low-fat Cheddar on a 6-inch corn tortilla) + 12 oz.

nonfat latte = 319 calories

• 1/2 whole-wheat bagel with 1 Tbsp. reduced-fat cream cheese and 1 oz. ham + 1 cup honeydew melon + 1 cup nonfat

milk = 337 calories

• 1 1/2 cups whole-grain cereal with 1 cup nonfat milk + 1 medium banana = 345 calories

• Whole-wheat English muffin with 1 Tbsp. peanut butter + 6 oz. nonfat plain yogurt + 1/2 cup diced papaya = 350 calories

compilation of healthy breakfast ideas

Documents