The Super Diabetes Site

Tag: breakfast and brunch

  • Budget-Friendly Chicken Sausage Hash

    Budget-Friendly Chicken Sausage Hash

    How to Make Budget-Friendly Chicken Sausage Hash

    Here’s an easy dinner for 4 that costs less than 10 dollars. Save time on this recipe by roasting your sweet potatoes the night before. Then you can just sauté and serve up your hash the next day.


    15 min prep time


    15 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil and a generous amount of cooking spray to a large sauté pan over medium high heat.
    2. Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize.
    3. Add the thyme, crushed red pepper flakes, ground black pepper and garlic. Mix well and sauté 1-2 more minutes.
    4. Stir in the chicken sausage and water and sauté for 3-4 more minutes, scraping the bottom of the pan to mix in any brown bits on the bottom.
    5. Gently stir in diced, cooked sweet potatoes and serve.
    Fiber Focused
    Comfort Food
    Main Dish
    Lunch
    Budget Friendly
    Breakfast and Brunch
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      11g

    • Potassium
      930mg
      20%

    Ingredients

    olive oil
    1 tbsp

    nonstick cooking spray
    1

    onion (diced)
    1

    sliced mushrooms
    1 cup

    medium red bell pepper (seeded and diced)
    1

    dried thyme
    1/2 tsp

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 clove

    apple chicken sausage (diced)
    3 links

    water
    1/4 cup

    sweet potatoes (roasted whole, peeled and diced)
    1 lbs

  • Brown Rice Congee with Stir-Fried Herbs

    Brown Rice Congee with Stir-Fried Herbs

    How to Make Brown Rice Congee with Stir-Fried Herbs

    Congee is a traditional rice porridge. It’s commonly eaten at breakfast time, but can also be enjoyed any other time of day. It’s a great way to make a small amount of rice go a long way, and can be paired with meat, fish, veggies or eggs.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a large pot with the water. Add the rice, cover, and bring to a boil over high heat. Reduce heat to medium, and continue to cook until the rice grains break down and the soup thickens, about 1 hour.
    2. Meanwhile in a small skillet over high heat, add the oil and stir-fry the ginger, scallions, and chilies until fragrant and lightly golden, 30-45 seconds. Add the cilantro and continue to stir-fry until just wilted, about 30 seconds more. Transfer to bowl.
    3. Ladle some congee into 6 individual bowls, and top each with about 1 Tbsp. of stir-fried herbs. Mix the herbs into the porridge to distribute the flavors. Serve.
    Low Sodium
    Asian
    Breakfast and Brunch
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        2g

        7%

    • Protein
      3g

    Ingredients

    filtered water
    2 quarts

    brown sushi rice
    1 cup

    grapeseed oil
    1 tbsp

    fresh ginger (peeled and finely julienned)
    2 oz

    green onion (scallion) (trimmed and julienned into 1-inch-long pieces)
    2 whole

    red Thai chilies (stems and seeds removed, thinly sliced into rounds)
    2 whole

    cilantro (stems trimmed and coarsely chopped (about 1 cup))
    1/2 bunch

  • Breakfast Egg and Ham Burrito

    Breakfast Egg and Ham Burrito

    How to Make Breakfast Egg and Ham Burrito

    If you are tired of the same boring breakfast, try this satisfying and tasty burrito. You can experiment with different veggies in this recipe too.


    15 min prep time


    10 min cook time


    6servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese. 

    2. Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2–3 minutes. Remove the ham from the pan. 

    3. Add the onions and green peppers to the hot pan and cook for about 5 minutes. Add the ham back to pan. 

    4. Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set. 

    5. Evenly divide the egg mixture into 6 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 teaspoon of salsa. Fold the tortilla to close. 

    Mexican/Southwestern
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      192mg
      4%

    Ingredients

    eggs
    4 whole

    egg whites
    6 whole

    hot sauce
    1 dash

    black pepper
    1/4 tsp

    reduced-fat shredded cheddar
    2 tbsp

    margarine
    2 tsp

    deli ham (4 thick slices, reduced-sodium, chopped)
    3 oz

    onion(s) (diced)
    1/4 cup

    green bell pepper (diced)
    1/4 cup

    corn tortillas (heated)
    6 whole

    salsa
    6 tsp

  • Blueberry Green Tea Smoothie

    Blueberry Green Tea Smoothie

    How to Make Blueberry Green Tea Smoothie

    This smoothie is a meal in a glass! It is packed with protein thanks to some surprising ingredients—soft tofu, protein powder, and cashews. But the star of the smoothie is flavorful blueberries that are delicious as the are nutritious> you could use fresh or frozen blueberries—both are packed with antioxidants and fiber. The smoothie gets an extra antioxidant boost from fresh brewed green tea, making this smoothie a superfood powerhouse!


    5 min prep time


    1serving


    One smoothie (16 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Steep the green tea in 1/2 cup boiling water for 4-5 minutes while assembling the other ingredients.
    2. Add blueberries, tofu, cinnamon, whey protein powder, and cashew nuts to a blender.
    3. Remove the tea bag from water and discard bag.
    4. Add tea to the blender and blend 30 seconds.
    5. Add the ice cubes and blend another 20 seconds or until smooth.
    Low Sodium
    Fiber Focused
    Breakfast and Brunch
    Quick & Easy
    Vegetarian
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      One smoothie (16 oz)


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        16g

    • Protein
      30g

    • Potassium
      480mg
      10%

    Ingredients

    green tea bag
    1

    boiling water
    1/2 cup

    soft tofu
    3/4 cup

    fresh or frozen blueberries
    1 cup

    ground cinnamon
    1/4 tsp

    vanilla whey protein powder
    1 (3/4-oz) scoop

    dry-roasted unsalted cashews
    1 tbsp

    ice cubes
    1 cup

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Dessert
    Gluten-Free
    Breakfast and Brunch
    Vegetarian
    Snacks
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg
      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Baked Pumpkin Oatmeal

    Baked Pumpkin Oatmeal

    How to Make Baked Pumpkin Oatmeal

    During the fall months, you’ll see pumpkin-flavored treats from coffee to doughnuts. Treat yourself to a healthy and delicious pumpkin dish! This oatmeal is perfect on a fall morning.


    10 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a 1.5-quart baking dish with cooking spray.
    2. In a large bowl, combine oats, Splenda Brown Sugar blend, cinnamon, nutmeg and baking powder.
    3. In a medium bowl, combine the milk, vanilla extract, pumpkin, oil and egg.
    4. Add the pumpkin mixture to the oat mixture; stir well. Pour oat mixture into baking dish and bake for 20 minutes. Serve warm.
    Low Sodium
    Fiber Focused
    Comfort Food
    Quick & Easy
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        12g

    • Protein
      10g

    • Potassium
      390mg
      8%

    Ingredients

    old-fashioned rolled oats (uncooked)
    2 cup

    low-calorie brown sugar substitute
    1/4 cup

    ground cinnamon
    1 tsp

    ground nutmeg
    1/8 tsp

    baking powder
    1 tsp

    skim milk
    1 cup

    vanilla extract
    1 tsp

    pureed pumpkin
    1 cup

    canola oil
    1 tbsp

    eggs (beaten)
    1

    nonstick cooking spray
    1

  • Baked Egg with Avocado, Tomato, and Citrus Salad

    Baked Egg with Avocado, Tomato, and Citrus Salad

    How to Make Baked Egg with Avocado, Tomato, and Citrus Salad

    This is a protein-packed quick breakfast recipe that will hit both sweet and savory flavors.


    2servings


    1 egg and ½ salad

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    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Crack each egg into a separate bowl without breaking the yolks. Set aside.
    3. Preheat small ovenproof pan and add 1 Tsp. canola oil. Add eggs, and immediately transfer pan to the oven. Cook for about 2-5 minutes, or until eggs reach desired doneness.
    4. In a small bowl add remaining canola oil, lime juice, salt and pepper, and whisk ingredients together to create the dressing. Add avocado, tomato, red onion and cilantro to the dressing and toss.
    5. Remove eggs from oven. Plate salad ingredients first and top with the eggs. Serve.
    Low Sodium
    Mexican/Southwestern
    Latin American
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1 egg and ½ salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      185mg

      62%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    eggs
    2

    canola oil (divided)
    2 tsp

    lime juice
    1 oz

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    Hass avocado (cubed)
    2 oz

    large tomato (thinly sliced)
    1

    red onion (peeled and thinly sliced)
    2 oz

    cilantro (finely chopped)
    1/4 cup

  • Asparagus Frittata

    Asparagus Frittata

    How to Make Asparagus Frittata

    This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


    15 min prep time


    5 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
    3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
    4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
    5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
    6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Italian
    Comfort Food
    Gluten-Free
    Quick & Easy
    Dinner
    Lunch
    Main Dish
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      240mg
      5%

    Ingredients

    nonstick cooking spray
    1

    thin asparagus (trimmed)
    1 bunch (about 12 oz)

    olive oil
    1 tbsp

    egg substitute
    2 cup

    skim milk
    2 tbsp

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red pepper flakes (optional)
    1/8 tsp

    margarine (trans-fat-free)
    1 tsp

    reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
    1/4 cup

    grated Parmesan cheese
    1/4 cup

  • Apple-Walnut French Toast

    Apple-Walnut French Toast

    How to Make Apple-Walnut French Toast


    10 min prep time


    11 min cook time


    4servings


    1 toast, 2 teaspoons syrup, 1/4 cup apples, and 2 tablespoons walnuts per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450°F. Meanwhile, place the bread in a 13 × 9-inch baking pan, pour the egg substitute over all, and turn several times until the bread slices are completely coated and egg mixture is used. (Let stand in baking pan while oven is preheating.) Place bread slices on baking sheet coated with cooking spray.
    2. Bake 6 minutes, turn, and bake 5 minutes or until golden on the bottom. Serve topped with equal amounts of the syrup, apples, and nuts.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 toast, 2 teaspoons syrup, 1/4 cup apples, and 2 tablespoons walnuts per serving


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      295mg

      13%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g

    • Protein
      14g

    • Potassium
      300mg
      6%

    Ingredients

    multi-grain Italian bread (cut in 4 slices)
    6 oz

    egg substitute
    1 cup

    pure maple syrup
    4 tsp

    apple (diced)
    1 cup

    walnuts (chopped)
    2 oz

  • Almond, Wild Blueberry, And Flax Smoothie

    Almond, Wild Blueberry, And Flax Smoothie

    How to Make Almond, Wild Blueberry, And Flax Smoothie

    This quick-and-easy breakfast has everything you need to wake up and keep going all morning long. Blueberries provide an almost unmatched amount of antioxidants—especially wild blueberries; freshly squeezed lime juice helps detoxify the body and brighten the flavors; mint promotes digestion and stimulates the senses; and flax meal and almond flour offer a double dose of fiber. If you don’t have blueberries on hand, feel free to swap in the same amount of strawberries, raspberries, or blackberries instead.


    5 min prep time


    3servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender, combine all ingredients and purée until smooth.
    2. Divide smoothie among 3 glasses and enjoy immediately.
    Kid Friendly
    No Cook
    Dessert
    Breakfast and Brunch
    Beverages
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    Nutrition facts

    3 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        12g

    • Protein
      5g

    • Potassium
      210mg
      4%

    Ingredients

    fresh or frozen wild blueberries
    1 1/2 cup

    unsweetened almond milk
    1 1/2 cup

    almond flour
    2 tbsp

    ground flax seed
    3 tbsp

    packed fresh mint leaves
    1 tbsp

    lime juice (freshly squeezed)
    2

    raw honey
    2 tbsp

    ice
    1 cup