Diabetes Diet #33: Morning Glories

Diabetes Recipes:

Oatmeal Bread Pudding
Breakfast Bread
Broccoli Quiche
Egg Sandwich

Rise and shine to all the possibilities of 2005. A $44 million private donation was recently awarded to the University of Michigan for the purpose of speeding up the search for a cure for Type 1 diabetes. Pharmaceutical companies are stepping up the exercise message by distributing pedometers and initiating “walking as exercise” programs geared to motivate our vast and ever-growing Type 2 population. Individuals like Chris Jarvis, the Canadian Olympic rower are volunteering their time to speak about the importance of incorporating a regular exercise program into daily diabetes care. Noah Moore, an intrepid 22-year-old type 1 has been trekking around South America on a self-perpetuated mission to educate people, especially youth, about caring for their diabetes. These are a few examples of a network of possibilities weaving and fortifying diabetes care, education and inspiration.

To wake up every morning with the awareness of diabetes means being determined, instinctive, creative and patient. To live a healthy vibrant lifestyle takes all these qualities and a commitment to keep a positive, negotiable relationship with this diabetes. It’s more than following the basic list of rules: diet, medication, and exercise. It is accepting the challenge and running with it to all corners of life. It’s looking forward to each new day with vibrant energy and reasons to smile. The reward is that unbeatable sense of well being. It’s all in our hands, it’s our decision. It’s a brilliant star to reach for in 2005!

What better way to begin new days in a new year than with a delicious, nutritious breakfast! So, let’s take a quick run over to the Cyber Kitchen counter and see what breakfast foods we can come up with that celebrate a healthy way of eating in 2005.

Cyber Kitchen Favorite Breakfasts

Many people fall into the “same breakfast everyday” routine because it’s a fast, easy and convenient no-brainer. This is fine as long as you get a mix of the right amount of carbs to help avoid fluctuations in bg levels, enough protein to stabilize bgs and a little fat to slow down the carbs. Here are some breakfast ideas to vary your routine for the new year. If you live in a warm climate, try buying fruit and veggies at a local farm or orchard.

Great Recipes
Start With Citrus
An orange or grapefruit will supply vitamins, potassium, and fiber. A medium-sized navel orange is worth 80 calories, 1.5 grams protein, 18 carb grams, vitamins A, C as well as potassium, calcium, and fiber. Half of a sweet red Florida or Texas grapefruit serves up about 40 calories, 9 carb grams, and vitamins A, C, potassium, calcium, and fiber. Both are lively refreshing fruits to kick up the morning…
All About Oats
Besides being the ultimate comfort food, oats are a powerhouse of fiber, protein, and grain. Although a bowl of oatmeal sprinkled with cinnamon and warm milk is quite delicious, oats can provide other interesting breakfast dishes.
Oatmeal Bread Pudding
(Serves 8)
Favorite Breakfast Bread
(24 Slices)
2 3/4 cups old-fashioned oats
scant ½ cup brown sugar
1 t. cinnamon
pinch of salt
3 ½ cups fat-free milk
4 egg whites
1 T. each: canola oil, pure vanilla extract1. Lightly spray an 8°® round (or square) baking dish with vegetable spray. Heat oven to 350.
2. In a large bowl, combine dry ingredients.
3. In another bowl combine wet ingredients and whisk to light and fluffy. Add wet to dry and mix together.
4. Pour into a prepared baking dish and bake until the center begins to firm up/ this will take about 45 minutes.
5. Cut into serving squares and serve plain or top with any of these optional additions: plain or vanilla yogurt, pureed berries or sliced banana. Or mix ½ a diced pear and ½ diced apple into the pudding before baking.Nutritional Value:
I serving = 200 cal, 23 carb grams, 10 grams protein, 3.5 fat grams, 3 grams fiber
*Kitchen Tip: Cover and refrigerate for use during weekdays when you can warm up a portion in the toaster oven for a quick breakfast treat.
2 ½ cups low fat milk, heated, but not to boiling
1-cup whole oats
1/3-cup molasses
1 T. corn oil
1 T. dry yeast
pinch of salt
3 ½ cups unbleached flour
1 cup whole wheat flour1. Combine oats and molasses in a bowl. Pour in hot milk and set aside until lukewarm.
2. Add oil, yeast, salt and 2 cups flour. Beat with an electric mixer for about 5 minutes, until smooth and elastic Slowly add remaining flour.
3. Allow rise until double in bulk. Stir down with wooden spoon and scoop batter into 2 loaf pans sprayed with vegetable cooking spray. Let rise for 10 minutes.
4. Bake at 350° oven for 35 minutes. Cool slightly before slicing. Enjoy this bread all week long as morning toast.
5. Cut into serving squares and serve plain or top with any of these optional additions: plain or vanilla yogurt, pureed berries or sliced banana. Or mix ½ a diced pear and ½ diced apple into the pudding before baking.Nutritional Value:
1 slice = 120 cal, 4 grams protein, 23 carb grams, 1.5 fat grams, 2 grams fiber
Broccoli Quiche
(8 servings)
More Than Just An Egg Sandwich
(4 servings)
Quiche goes in and out of culinary fashion. Let’s not be slaves to fads. Quiches always taste good and make a terrific breakfast meal.

1 cup seasoned breadcrumbs
1 t. dried thyme
2 ½ t. canola
½ cup grated Swiss cheese

1. Spray a 9″ pie pan with cooking spray, mix breadcrumbs with thyme and oil and press firmly into bottom and sides of the pan. Sprinkle pan with cheese. Set aside.
½ t. olive oil
½ cup chopped red onion
1 red bell pepper
4 cups chopped fresh broccoli
salt and pepper to taste
3/4 cup egg substitute
1 ½ cup fat-free evaporated milk
2. Heat oil. Saute onion until soft, about 5 minutes. Add pepper and continue to cook for 2-3 minutes. Add broccoli, seasonings and ¼ cup water. Cook for 5 minutes until vegetables are wilted and water has evaporated. 3. Arrange this mixture cheese in pie pan. Whisk eggs and milk and pour over vegetables. Bake for about 40 minutes. Slice into wedges and serve warm or at room temp.

Nutritional Value:
1 slice=190 cal. 12 grams protein, 7 fat grams, 19 carb grams

This little breakfast sandwich has it all! Great for a weekend meal after a long walk or bicycle ride. It’s quick and easy, too.

4 small whole-wheat pita breads
8 oz. liquid egg substitute (or 4 whole eggs, 8 egg whites or a combination)
3 T. no fat milk
8 large spinach leaves, washed dried with paper towels and chopped
2 scallions, thinly sliced
¼ cup fresh flat-leaf parsley, chopped
salt, and pepper to taste
2 T. feta, crumbled

1. Whisk together eggs, milk, vegetables, spices, and cheese.
2. Spray a large skillet with vegetable cooking spray and warm over medium heat. Pour egg mixture into a pan and stir until eggs are done. Do not overcook.
3. Warm pita bread slightly in a toaster oven. Slice off the top and fill with a portion of the egg mixture. Serve hot.

Nutritional Value:
1 slice=125 cal. 10 grams protein, 2.5 fat grams, 15 carb grams, 2 grams fiber