Quick & Healthy
Breakfast Ideas
1. In a microwave-safe bowl, crack an egg and whisk with 1
tablespoon of milk. Sprinkle in some garlic powder and ground pepper. Cook
mixture in microwave for about one minute or until eggs are cooked through. Top
with 1 tablespoon of salsa and sprinkle with a tablespoon of reduced-fat
cheese. Have with a slice of whole grain toast topped with trans-free margarine
and/or a small piece of fruit.
2. Use the microwave method above to scramble an egg. When done,
wrap the egg in a whole wheat tortilla with some sliced bell peppers and
tomatoes. Top with a dash of hot sauce, wrap in foil and bring with you on-the
go.
3. Have a small bowl of whole grain cereal or bran cereal with ½
cup of low-fat milk. Top your cereal with fresh berries if they'll fit with
your meal plan. To cut back on the amount of carb in a bowl of cereal, use
unsweetened almond milk or unsweetened soy milk, which have fewer carbs and
calories per serving than regular milk.
4. Make a quick smoothie with ½ cup of non-fat plain Greek yogurt,
2 tablespoons low-fat milk, and ½ cup of frozen fruit. Blend it all together
and bring it with you on the go. You could also add a tablespoon of peanut
butter, some ground flax or a sprinkle of cinnamon.
5. Don't want to fuss with the blender? Make a yogurt parfait
instead. In a dish, layer ½ cup non-fat yogurt, ½ cup berries and some chopped
pecans.
6. Breakfast can be as simple as peanut butter and toast. Toast a
slice of 100% whole wheat bread or an English muffin. Top with 1-2 tablespoons
of natural peanut butter or almond butter. You could also top with some apple
or banana slices if it works with your meal plan.
7. Mix ¼ cup of quick oats with ½ cup water and cook in the
microwave for about 1 minute or until oats are cooked. Stir in 1 teaspoon
Splenda Brown Sugar Blend, some cinnamon, and a small handful of dry
roasted nuts. Add an apple on the side or mix in a tablespoon of dried fruit if
desired.
8. Portion out ½ cup of cottage cheese and mix in ½ cup canned
peaches. If you don't like peaches, try another fruit like pineapple, raspberries,
blueberries or even diced tomatoes. Add a small handful of nuts on the side if
desired.
Thanks to http://www.diabetes.org
( Recommended by American Diabetes association website)
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