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Tag: breakfast and brunch

  • Oatmeal Congee

    Oatmeal Congee

    How to Make Oatmeal Congee

    This version of what is a traditionally high-carb porridge is easy to make whole grain and healthy.


    5 min prep time


    15 min cook time


    4servings


    3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oats, broth, and soy sauce to a sauce pan over high heat. Bring to a boil, then reduce to a simmer until the oatmeal is tender, about 10 minutes.
    2. Coat a small nonstick sauté pan with cooking spray. Add the mushrooms and sauté until tender and all liquid is evaporated, about 4 minutes. Add the lime juice and sauté until the liquid has evaporated. Stir the mushrooms into the oatmeal porridge.
    3. Clean the sauté pan, then add cooking spray. Fry the eggs until the yolks are just set.
    4. In a bowl, pour in 3/4 cup oatmeal porridge, top with a fried egg, and 1 1/2 Tsp. scallions and cilantro. Repeat for the remaining 3 bowls.
    Asian
    Breakfast and Brunch
    Budget Friendly
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      185mg

      62%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      370mg
      8%

    Ingredients

    old fashioned rolled oats
    1 cup

    low sodium vegetable broth (low-sodium)
    4 cup

    soy sauce (reduced-sodium)
    1 tbsp

    white (button) mushrooms (sliced)
    1 cup

    lime juice
    1 tbsp

    nonstick cooking spray
    1

    eggs
    4

    green onion (scallion) (sliced )
    2

    cilantro (finely chopped)
    1 tbsp

  • Nuts about Pizza for Breakfast

    Nuts about Pizza for Breakfast

    How to Make Nuts about Pizza for Breakfast

    Try this super simple breakfast. Both kids and adults will love it and it can be ready to eat in a matter of minutes! If it works better with your budget, switch out the almond butter for peanut butter.


    1serving


    1 “pizza”

    Print Recipe >

    Step-By-Step Instructions:

    1. Split and toast English muffin.
    2. Spread each half with almond butter.
    3. Top with sliced strawberries.
    4. Sprinkle with coconut.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 “pizza”


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      0mg

      0%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      10g

    • Potassium
      400mg
      9%

    Ingredients

    whole-wheat English muffins
    1

    almond butter
    1 tbsp

    strawberries (sliced)
    1/2 cup

    unsweetened coconut flakes (shredded)
    1 1/2 tsp

  • Oat Bran Muffins

    Oat Bran Muffins

    How to Make Oat Bran Muffins

    These moist, delicious muffins make a great breakfast or snack. Bring them to a potluck brunch or early-morning tailgate!


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees.
    2. Mix the first four ingredients in a large bowl. Set aside.
    3. Combine milk, egg, and oil. Mix applesauce with mashed banana and blend with liquid ingredients. Add to dry ingredients and mix just until moistened.
    4. Pour into muffin tins that have been sprayed with nonstick cooking spray. Do not use paper liners, as the muffins have a tendency to stick to the paper. Bake for 15-17 minutes.
    5. TIP: The tops of these muffins don’t brown well due to the low sugar content, but they are still moist and full of flavor!
    Low Sodium
    Breakfast and Brunch
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      121

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      4g

    Ingredients

    oat bran
    2 1/4 cup

    firmly packed brown sugar
    1/4 cup

    baking powder
    1 tbsp

    ground cinnamon
    1 1/2 tsp

    milk (fat-free)
    3/4 cup

    egg substitute ((equal to 1 egg))
    1/4 cup

    canola oil
    2 tbsp

    unsweetened applesauce
    1 cup

    medium banana (mashed)
    1

    dried fruit such as raisins, dates, apricots (optional) (optional)
    2 tbsp

  • Mini Veggie Frittatas

    Mini Veggie Frittatas

    How to Make Mini Veggie Frittatas

    Looking for a low-carb start way to start your day? These little frittatas make a quick and healthy breakfast! This recipe is just a start, so feel free to experiment with different veggies, such as zucchini, asparagus, or spinach.


    15 min prep time


    9servings


    1 mini-frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin pan with muffin papers.
    2. Spray a sauté pan with cooking spray and heat the pan over medium-high heat. Add the onions and pepper and cook for 5 minutes. Set aside.
    3. In a medium bowl, whisk together the remaining ingredients. Add the green pepper and onions to the egg mixture and mix well.
    4. Pour the egg mixture into muffin cups, filling each about 2/3 full. Bake 20 minutes or until the centers of the frittatas are firm.
    Low Carb
    Low Sodium
    Italian
    Appetizers
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Quick & Easy
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    9 Servings



    • Serving Size

      1 mini-frittata


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      105mg

      35%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      85mg
      2%

    Ingredients

    paper muffin liners
    9

    nonstick cooking spray
    1

    onion(s) (diced)
    1/4 cup

    green pepper (diced)
    1/2 cup

    eggs
    5

    egg whites
    4

    salt (optional)
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Parmesan cheese (freshly grated)
    3 tbsp

  • Millet Pancakes with Lentil Puree

    Millet Pancakes with Lentil Puree

    How to Make Millet Pancakes with Lentil Puree

    Millet is a whole grain that is also gluten-free. Serve this budget-friendly dish with a simple spinach side salad.


    15 min prep time


    8servings


    1 pancake + ½ cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
    2. Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
    3. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    4. Puree the lentils using an immersion blender or food processor and stir in scallions.
    5. While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
    6. Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but 1/4 cup of the scallions.
    7. Add the cooking spray to a non-stick skillet over medium high heat. Using a 1/4 cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
    8. Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
    9. Use pancakes to dip in lentil puree.
    Fiber Focused
    Vegetarian
    Lunch
    Breakfast and Brunch
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 pancake + ½ cup puree


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      25mg

      8%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      635mg
      14%

    Ingredients

    sesame oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    red lentils
    2 cup

    low sodium vegetable broth (low-sodium)
    3 1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    green onion (scallion) (reserved from pancakes)
    1/4 cup

    eggs
    1

    egg whites (1/3)
    2

    unsweetened coconut milk beverage
    1/3 cup

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    sesame oil
    1 tsp

    Cornstarch
    3 tbsp

    soy sauce (low-sodium)
    1 tbsp

    cooked whole millet (see chef note)
    2 cup

    green onion (scallion) (minced (reserve 1/4 cup for lentil puree))
    6

    nonstick cooking spray
    1

  • Mexican Skillet Egg Casserole

    Mexican Skillet Egg Casserole

    How to Make Mexican Skillet Egg Casserole


    5 min prep time


    5 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a medium nonstick skillet over medium heat. Add the eggs, cook 1 minute, and gently stir until just set (Note: eggs will still be very wet). Remove from heat.
    2. Top with the remaining ingredient in the order given. Cover and cook over medium-low heat 2–3 minutes or until cheese melts.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      410mg
      9%

    Ingredients

    canola oil
    1 tsp

    egg substitute
    1 1/2 cup

    canned green chiles (4.5 oz, chopped, drained)
    1 can

    cheddar cheese (shredded, reduced-fat, sharp)
    1/3 cup

    black olives (2.25 oz, sliced, drained)
    1 can

    tomato(es) (diced)
    1/2 cup

    ripe medium avocado (peeled, pitted, and chopped)
    1

    fresh cilantro (chopped)
    1/4 cup

  • Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    How to Make Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Worthy of a special occasion, yet incredibly simple. This is one of my all-time favorites. Try papaya or mango in season in place of the strawberries.


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine avocado with lemon juice in a nonreactive large bowl. Add berries, oil, vinegar, honey, salt, and pepper and combine well. Serve over a bed of arugula or watercress on each of the four plates. Garnish with pine nuts.
    Veggie Rich
    Mexican/Southwestern
    Breakfast and Brunch
    Lunch
    Vegetarian
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    ripe avocado (preferably Hass variety, peeled, pitted, and cut into chunks)
    1

    Juice of 1 lemon or lime
    1

    strawberries (hulled and cut into 1/2-inch-thick slices)
    1 cup

    olive oil
    1 tbsp

    raspberry vinegar
    2 tbsp

    honey
    2 tsp

    salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    arugula (bite sized)
    2 cup

    toasted pine nuts
    2 tbsp

  • Light And Fluffy Spinach And Cheese Strata

    Light And Fluffy Spinach And Cheese Strata

    How to Make Light And Fluffy Spinach And Cheese Strata

    Author Aviva Goldfarb: “It took me a few attempts, but I finally made the strata of my dreams. In case you aren’t familiar with it, strata is an Italian baked egg and bread dish. This is a great dish to serve at a brunch, especially because you can make it in advance, but it also makes a nice change for a family dinner. Serve with blueberries or blackberries.”

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    50 min cook time


    8servings


    2 1/4 × 3 1/4-inch piece

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Defrost the spinach, combine and refrigerate the eggs and the milk, shred the cheese, if necessary, and refrigerate, combine the dry seasonings, cube the bread, or fully assemble and refrigerate the strata.
    2. Defrost the spinach in the microwave or on the stovetop. Spray a 9 × 13-inch glass or ceramic baking dish with nonstick cooking spray. Cook the bacon, if necessary.
    3. In a large bowl, whisk together the eggs and the milk. Whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon (optional), and bread cubes until the bread is completely moistened. Pour the egg mixture into the baking dish, smoothing it with the back of a spoon, if necessary. Refrigerate, covered, for at least 4 hours and up to 24 hours.
    4. When you are ready to bake it, remove the strata from the refrigerator and preheat the oven to 350°F. Bake it in the center of the oven, uncovered, for 45–50 minutes until it is browned on the edges and cooked through in the center. Cut into squares to serve.
    5. SLOW COOKER DIRECTIONS: In the slow cooker, whisk together the eggs and the milk, then whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon, and bread cubes until the bread is completely moistened. Cook on low for 4–5 hours or on high for 2–3 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Italian
    Breakfast and Brunch
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2 1/4 × 3 1/4-inch piece


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      155mg

      52%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      15g

    • Potassium
      250mg
      5%

    Ingredients

    frozen spinach (chopped)
    10 oz

    eggs
    6 large

    milk (non-fat or low-fat)
    1 1/2 cup

    cheddar cheese (shredded, reduced-fat)
    1 cup

    Swiss cheese (shredded)
    1/2 cup

    Italian herb blend
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/4 tsp

    bacon ((turkey, pork, or meatless), cooked and diced (optional))
    3 slice

    ciabatta bread (about 1/2 inch thick, cubed, or use any day-old bread (about 4 cups))
    6 slice

  • Italian Sausage Frittata

    Italian Sausage Frittata

    How to Make Italian Sausage Frittata

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.


    10 min prep time


    25 min cook time


    2servings


    1/2 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
    2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
    3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
    4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
    5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
    6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
    Fiber Focused
    Italian
    Dinner
    Lunch
    Breakfast and Brunch
    Quick & Easy
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 frittata


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      230mg

      77%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      35g

    • Potassium
      1600mg
      34%

    Ingredients

    Italian turkey sausage
    1/4 lbs

    olive oil
    2 tsp

    russet or baking potatoes (cut into 1/2-inch cubes (about 1 1/2 cups))
    1/2 lbs

    onion(s) (sliced)
    2 cup

    ready-to-eat spinach (washed)
    2 cup

    sliced baby bella mushrooms
    2 cup

    garlic (minced)
    2 tsp

    large eggs
    2

    large egg whites
    5

    milk (non-fat)
    1/4 cup

    fresh basil
    1/2 cup

    freshly ground black pepper
    1/4 tsp

  • Huevos Rancheros

    Huevos Rancheros

    How to Make Huevos Rancheros


    4servings


    1 stack

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place tortillas on baking sheet and bake 3 minutes on each side.
    3. Meanwhile, place the tomatoes, cumin, cayenne, and salt in a medium nonstick skillet and bring to a boil over medium-high heat. Reduce heat to medium low and cook, covered, 3 minutes or until slightly thickened. Break one egg into a measuring cup. Carefully slide egg onto the tomato mixture. Repeat with the remaining eggs. Simmer gently over medium heat, covered, 2 1/2 to 3 minutes or until whites are completely set and yolks just begin to thicken slightly.
    4. Place a tortilla on each of four dinner plates. Top with the tomato mixture and eggs. Sprinkle with cheese and cilantro.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stack


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      190mg

      63%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      380mg
      8%

    Ingredients

    corn tortillas
    4

    tomato(es) (14.5-ounce, no-salt-added, diced, drained)
    1 can

    ground cumin
    1 tsp

    cayenne pepper (optional)
    1/8 tsp

    salt
    1/2 tsp

    large eggs
    4

    part-skim mozzarella (shredded)
    1 oz

    cilantro (chopped)
    1/4 cup