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Healthy and Tasty Recipes - Good for Diabetics!
The holidays are here and there's so much to do. Relax with these great brunch recipes.
Eggs in a Cumulous Cloud
Source: 1,001 Delicious Recipes for People with Diabetes
Edited by Linda Eugene, R.D., C.D.E., Sue Spitler, and Linda R. Yoakam, R.D., M.S.
2 pumpernickel bagels, split, toasted
8 Tbsp fat-free cream cheese
4 eggs, separated
Salt and pepper, to taste
Parsley sprigs, as garnish
Paprika, as garnish
Spread toasted bagel halves with cream cheese. Beat egg whites to stiff peaks; spoon completely over bagel halves, covering hole. Make a well in center of egg white and place 1 yolk in each well.
Broil 6 inches from heat source until egg white is lightly browned and yolks are set, 2 to 3 minutes. Sprinkle lightly with salt and pepper. Garnish with parsley and paprika.
Maple Walnut Apple Muffins
Source: Diabetes Comfort Food
by Johanna Burkhard
Serves: 12 muffins
Preheat oven to 400ºF. In a bowl, combine flour, baking powder, baking soda, salt and walnuts. In another bowl,beat egg. Stir in oats, grated apple, maple syrup, yogurt and oil. Stir into flour misture just until combined; do not overmix. Spoon batter into prepared oven for 20 minutes or until tops are springy to the touch. Let muffins cool slightly; transfer to rack to cool.
Mexican Scrambled Eggs
Source: America's Best Cookbook for Kids with Diabetes
by Colleen Bartley
Serves: 12 pancakes
In a medium bowl, whisk together eggs, egg whites, milk, salt and pepper. Stir in cheese, green onions and red and green peppers. Wrap the tortillas in foil and warm in preheated oven for 10 minutes.
Meanwhile, preheat skillet over medium heat. Pour in the egg mixture. Stir gently with a spatula and, as in the egg sets, lift the cooked portions and allow the uncooked portions to flow underneath until all the egg is completely set. Spoon eggs into the center of the warm tortillas. Fold the tortillas over and serve with salsa, if desired.
Blueberry Buckwheat Bread
Source: America's Complete Diabetes Cookbook
Edited by Katherine E. Younker, MBA, RD, Certified Diabetes Educator
Serves: 1 loaf or 12 Slices
Preheat oven to 350ºF. In a large bowl, stir together flour, buckwheat flour, baking powder, salt and zest. In a separate bowl, using an electric mixer, beat oil, eggs, yogurt and honey until combined. Pour mixture over dry ingredients and stir just until combined. Gently fold in frozen blueberries. Spoon into prepared pan.
Bake in preheated oven for 70 to 80 minutes or until a cake tester inserted in the center comes out clean. Let cool in pan on rack for 10 minutes. Remove from pan and let cool completely on rack.
Broccoli Cheese Quiche
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center
Yield: 1 pie
Serving Size: 1/6 pie
Preheat oven to 350ºF. Coat a 9 inch long, deep-dish pan with cooking spray. Add breadcrumbs, tilting to coat bottom and sides. Whisk eggs, egg beaters, milk, Tabasco, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator. Steam broccoli until just tender, 3 or 4 minutes. Refresh under cold water and drain well. Chop coarsely. Heat oil in medium nonstick skillet over medium high heat. Add Canadian bacon and onion; stirring often until softened and light golden, 3 to 5 minutes. Add onion mixture to wet ingredients in the large bowl; stir in cheese and broccoli as well. Pour into the prepared pan spreading evenly. Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.
*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.
Baked French Toast
Source: Cook Once, Eat For A Week
by Jyl Steinback, America's Healthiest Mom
Spray large baking dish with cooking spray. Pour syrup in bottom of dish. Arrange bread slices on top of syrup. Combine egg substitute, egg whites, mix until blended. Pour mixture over bread slices, generously soaking bread. Cover with plastic wrap and refrigerate overnight. To prepare and serve. Preheat oven to 350ºF. Bake French toast casserole 40 to 45 minutes, until golden brown. Serve with additional syrup, powdered sugar or cinnamon-sugar mixture if desired.
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