Breakfast Recipes
I always advise people when they attend my practice to begin the day with a breakfast always!! It amazes me the amount of people who do not eat a breakfast and keep a very irregular pattern when eating. Diabetes loves routine, it loves regularity, it loves a pattern, as it helps to keep blood sugars balanced and stable. Think outside the box when it comes to breakfast. Irish people tend to be very traditional when it comes to their breakfasts, sticking to the same old porridge, cereals and sliced toast. Don’t be afraid to experiment and try something different everyday so you won’t get bored. For example a seven day breakfast plan may look something like this:
Day 1 : Weetabix x 2, with skimmed/low fat milk & chopped fruit
Day 2: Scrambled egg on 2 slices of wholemeal toast
Day 3: Porridge
Day 4: Smoked salmon with poached egg and two slices of toast
Day 5: Fruit Salad with a low fat diet yogurt
Day 6: Fruit Smoothie
Day 7: Grill Sausage, Rasher, egg and 2 slices of wholemeal toast
Preparation is key and remember to keep it simple. Below are some ideas for those amongst you that are not afraid to experiment!! Diabetes Insight loves suggestions and new ideas so if you have a recipe you have tried and would like to submit, please use the contact form below!!!
Banana & Cinnamon Porridge
Serves 6
- 200g of porridge oats with bran
- 1/4 teaspoon ground cinnamon
- 4 medium bananas
- 2 tablespoons clear honey
- 300g strawberries, hulled & halved
Bring 1 litre of water to the boil in a large saucepan then pour in the porridge oats, stirring all the time until well mixed. Stir in the cinnamon. Bring to a simmer, then gently for about 10 minutes, adding extra water if liked to give a soft consistency. Stir occasionally. Roughly mash three of the bananas and stir through the porridge. Remove from the heat and stir in the honey. Slice the remaining banana and mix with the strawberries. Spoon the porridge into bowls and serve at once, topped with fruit.
Leftovers will keep in the fridge 1-2 days.
Per Serving: 221 kcals, 3g fat, 0.5 saturated fat, 45g of carbohydrates, 0.01g sodium
A variation on porridge was submitted through our Facebook page by Allison Green, as follows:
Make up some porridge as normal and open up a can of sugar free fruit cocktail,drain off the juice and try keep half of the can for tomorrows porridge….its yummy and no sweetener needed
Ham & Cheese Egg White Omelette
Serve 1
- 4 large egg whites
- 3 slices of extra lean chopped ham
- 2 slices of low fat swiss cheese
- Fat free cooking spray
Heat a non stick pan on medium heat, spraying it with a little cooking oil. Scramble all the ingredients together and pour them into pan. Flip the omelette on its side when halfway done, and them turn onto other side, allowing it to finish cooking.
Per Serving: 6.3g carbohydrates, 255 calories, 10.9g fat. 6.5g saturated, 0.7g sodium
Apple Oat Bran
Serve 1
- 1 medium apple, peeled and chopped
- 1/3 cup of oat bran
- 1 cup of water
- 1 tsp wheat germ
- 1 tsp flax seed
- 1/2 tsp Splenda
- 1 tbsp sliced almonds
Simmer your favourite variety of apple in 3 tbsp of water for approximately 3- 5 minutes. Set aside. Prepare 1/3 cup of Oat Bran according to package directions. That is, bring 1 cup of water to boil over high heat. You can add 1/8 tsp of salt – but I do not find this necessary. Slowly stir in Oat Bran, stirring constantly to avoid lumping. Return to boil and reduce heat to medium for several minutes. Remove from heat. Add apples, flax seed, wheat germ, brown sugar substitute and mix well. Serve in a bowl and sprinkle with almonds
Fruit Smoothie
Serves 4
- 16oz plain non fat yogurt
- 2 small bananas
- 1 cup of sliced fresh strawberries
- 1 cup of raspberries,blueberries etc
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