Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, July 22, 2015

meal ideas ~ beat the day with breakfast

Breakfast IS the best meal of the day- everyone who I know that always pass on eating breakfast and then later takes my challenge “to try it for 3 weeks and tell me how you feel differently” ... say, they felt a lot better throughout the day with more energy, and didn’t seem to snack and eat “the bad” foods as much during the rest of their day. It really is vital to your health and body, and it doesn’t have to be boring. 

Take a little extra time on those days you know are going to be hectic; you, your mind and body will thank you for it. The difference that you will feel by taking the time to get up a little bit earlier to have a healthy breakfast VS sleeping that extra fifteen minutes does not even compare- the benefits from breakfast will win out every time! here are a couple of favorite “special” breakfast ideas that I have on my weekends off work, or a day when both Steve and I are not working so we can sit and enjoy the meal as well as the company...and sometimes I just treat myself. And yes, they are diabetic friendly.

Maple-Apple Drenched French Toast
If you thought the words "drenched French toast" were gone for good, think again! This diabetes-friendly breakfast recipe gives you two slices of toast plus 1/3 cup of sweet topping for less than 230 calories and only 7 grams of fat per serving.

1 recipe Maple-Apple Topping (below)
1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs, beaten
1/2 cup fat-free milk
1/4 teaspoon vanilla
1/8 teaspoon ground cinnamon or nutmeg
8 3/4-inch-thick slices whole grain baguette-style bread (6 ounces total)
Nonstick cooking spray
1/4 cup coarsely chopped pecans, toasted

 Prepare Maple-Apple Topping; set aside. In a shallow bowl whisk together egg, milk, vanilla, and cinnamon. Dip bread slices into egg mixture, turning to coat both sides (let soak in egg mixture about 1 minute per side).

Coat an unheated large nonstick skillet or griddle with cooking spray. Preheat over medium heat. Place bread on hot skillet or griddle; cook for 4 to 6 minutes or until golden brown, turning once. Divide bread slices among four serving plates. Spoon on Maple-Apple Topping and sprinkle with pecans. Makes 4 (2 slices toast and 1/3 cup topping each) servings.

Maple-Apple Topping
1 large red-skinned cooking apple, cored, quartered, and thinly sliced
2 tablespoons water
1/2 cup sugar-free or light pancake syrup

In a small saucepan combine cooking apple, and 2 tablespoons water. Bring to boiling over medium heat. Cover and cook for 2 to 3 minutes or until apple is just tender, stirring occasionally. Add pancake syrup or until slightly thickened and heated through.

Nutrition Facts Per Serving: 229 cal., 7 g total fat 1 mg chol., 251 mg sodium, 35 g carb. (7 g fiber, 10 g sugars), 11 g pro. Diabetic Exchanges Starch (d.e): 2; Lean Meat (d.e): 0.5; Fat (d.e): 1

Fruit-Filled Puff Pancakes
These puff pancakes deflate after baking to form a "bowl" just right for filling with fresh colorful fruit.

Nonstick cooking spray
1/4 cup refrigerated egg product, or 1 egg
2 tablespoons all-purpose flour
2 tablespoons fat-free milk
2 teaspoons cooking oil
Dash salt
1 tablespoon reduced-sugar orange marmalade
1 tablespoon orange juice or water
1 small banana, sliced
1/2 cup sliced fresh strawberries or fresh blueberries

 Preheat oven to 400 degree F. For pancakes, coat two 4-1/4-inch pie plates, 4-1/2-inch foil tart pans, or 10-ounce custard cups with nonstick spray. Set aside.

 In a medium bowl use a rotary beater or whisk to beat egg product or egg, flour, milk, oil, and salt until smooth. Divide batter among prepared pans. Bake in preheated oven for 25 minutes or until brown and puffy. Turn off oven; let stand in oven 5 minutes.

 Meanwhile, in a small bowl stir together marmalade and orange juice or water. Add banana and strawberries or blueberries; stir gently to coat. To serve, immediately after removing pancakes from oven, transfer to dinner plates. Spoon some of the fruit into center of each pancake. Makes 2 servings.

Nutrition Facts Per Serving: 163 cal., 5 g total fat (1 g sat. fat), 138 mg sodium, 26 g carb. (3 g fiber), 5 g pro. Diabetic Exchanges Fruit (d.e): 1; Fat (d.e): 1; Other Carb (d.e): 1

Raspberry Strudel Croissants
Make a lovely impression with delightful pastries that are a cinch to bake -- plus they're fat-free and only 35 calories per serving.

1/4 cup frozen red raspberries, thawed and drained, or fresh red raspberries
2 tablespoons low-sugar red raspberry preserves
1/4 teaspoon finely shredded lemon peel
4 sheets frozen phyllo dough (14x9-inch rectangles), thawed
Butter-flavor nonstick cooking spray
Powdered sugar and/or finely shredded lemon peel (optional)
Fresh raspberries (optional)

In a small bowl, combine the 1/4 cup raspberries, preserves, and the 1/4 teaspoon lemon peel. Using a potato masher or the back of a large spoon, mash berry mixture.

 Preheat oven to 375 degrees F. Line a baking sheet with parchment paper; set aside. Unfold phyllo dough; place one sheet of the dough on a clean flat surface. (As you work, cover the remaining phyllo dough with plastic wrap to prevent it from drying out.) Lightly coat phyllo sheet with nonstick cooking spray. Place another sheet of the phyllo dough on top of the first sheet; coat with nonstick cooking spray. Repeat layering with two more sheets, coating each with nonstick cooking spray. You should have a stack of four sheets. Using a pastry wheel or pizza cutter, cut an 8 1/2-inch circle in the dough (discard dough that is cut away to form the circle).

 Cut circle into six wedges. Spread the raspberry mixture atop wedges, leaving a 1/4-inch border around the raspberry layer. Starting at the wide end of each wedge, loosely roll toward the point. Place rolls, point sides down, 2 to 3 inches apart on the prepared baking sheet. Lightly coat filled croissants with nonstick cooking spray.
 Bake for 12 to 14 minutes or until pastry is golden brown. Transfer to a wire rack; let cool. If desired, sprinkle croissants with powdered sugar and/or additional lemon peel. If desired, garnish with additional fresh raspberries.

Nutrition Facts Per Serving: 35 cal., 30 mg sodium, 8 g carb. (2 g sugars), 1 g pro.

Diabetic Exchanges Other Carb (d.e): 0.5

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