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Tag: breakfast and brunch

  • Milk Chocolate Peanut Butter Banana Smoothie

    Milk Chocolate Peanut Butter Banana Smoothie

    How to Make Milk Chocolate Peanut Butter Banana Smoothie

    Chocolate, peanut butter and banana is a winning combination no matter how it’s paired, and this smoothie definitely hits the spot! It’s made with a Splenda® Diabetes Care Shake, which provides sweetness without added sugars, plus high-quality protein and healthy fats. A spoonful of peanut butter and a half-of-a-banana makes this smooth & creamy shake taste decadent & rich, but without compromising healthy eating.


    5 min prep time


    2servings


    9 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all ingredients in a blender. Blend until all ingredients are combined and smooth. Divide smoothie between two glasses and serve.

    Low Sodium
    Fiber Focused
    Beverages
    Breakfast and Brunch
    Cooking for 1 or 2
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      9 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      390mg
      8%

    Ingredients

    Splenda® Diabetes Care Chocolate Shake
    1 (8-oz) bottle

    frozen banana
    1/2

    chia seeds
    1 tbsp

    peanut butter
    1 tbsp

    ice
    1 cup

  • Microwave Egg and Veggie Jars

    Microwave Egg and Veggie Jars

    How to Make Microwave Egg and Veggie Jars

    These make-ahead, low carb breakfast jars are perfect for a quick, on-the-go breakfast. Store in the fridge or the freezer, and just add two eggs to the jar before microwaving. You could use any combination of vegetables—try others like asparagus, green onion, kale, zucchini. You could even use frozen or canned vegetables (look for low sodium).
     


    15 min prep time


    2 min cook time


    4servings


    1 jar

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the turkey sausage in a small skillet until browned. Chop into crumbles while cooking.

    2. Toss the dice bell pepper, onion, broccoli, and mushrooms together in a small bowl.

    3. Prepare the jars by spraying the insides with cooking spray. Add 1/4 cup sausage, 1 tablespoon cheese, 1/4 cup diced vegetables mixture and 2 to 3 jalapeno pepper slices (if using) to each jar.

    4. Cover and store the jars for up to 4 days in the refrigerator, on in the freezer for up to 3 months. If storing in the freezer, transfer the frozen jars to the fridge the night before you plan to eat them to thaw.

    5. When ready to eat, add 2 eggs to the jar and stir well (or seal the jar and shake). Microwave for 30 seconds and stir. Repeat until eggs are set (it may take 1-1/2 to 2 minutes depending on your microwave).

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 jar


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        5.5g

        28%

    • Cholesterol
      430mg

      143%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      285mg
      6%

    Ingredients

    turkey sausage
    8 oz

    diced
    1/4 cup

    onion(s) (diced)
    1/4 cup

    broccoli (chopped)
    1/4 cup

    white (button) mushrooms (diced)
    1/4 cup

    cheddar cheese (shredded)
    4 tbsp

    jalapeño pepper (sliced, optional)
    1 whole

    eggs
    8 large

  • Zucchini Egg Boats

    Zucchini Egg Boats

    How to Make Zucchini Egg Boats

    This low carb dish is packed with veggies—a great example of how to incorporate more veggies into a low carb eating plan. This simple entree is great for breakfast, lunch, or dinner. To make this gluten-free, confirm that your chicken sausage and hot sauce are gluten-free.


    15 min prep time


    35 min cook time


    4servings


    1 filled zucchini half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a baking
      sheet with cooking spray. Slice zucchini in
      half lengthwise, scoop the seeds out to make
      a boat, and place on the prepared baking
      sheet. Roast the zucchini 25 minutes.
    2. While the zucchini is roasting, add cooking
      spray to a medium nonstick sauté pan
      over medium-high heat. Add mushrooms,
      onion, and sausage to the pan and sauté
      7 minutes, or until mushrooms and onion
      are tender.
    3. In a medium bowl, whisk together eggs,
      water, hot sauce, salt, and pepper. Pour the
      egg mixture over the sautéed veggies and
      sausage, gently stirring over medium-low
      heat until eggs and vegetable mixture are
      thoroughly combined, about 4 minutes.
    4. Remove the zucchini from the oven and
      top each zucchini half with a scant cup of
      the egg mixture.
    Low Carb
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filled zucchini half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      210mg

      70%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      15g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    zucchini
    2

    sliced mushrooms
    8 oz

    small onion (diced)
    1

    chicken breakfast sausage links (fully cooked)
    4 oz

    eggs
    4

    water
    2 tbsp

    hot sauce
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Whole-Wheat Spinach Parathas

    Whole-Wheat Spinach Parathas

    How to Make Whole-Wheat Spinach Parathas

    Paratha is a type of flatbread that originated in the northern part of India, where it is still popular. It’s part of a traditional Indian breakfast, but can also be served alongside lunch or dinner.


    1 hr prep time


    10 min cook time


    8servings


    1 paratha

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove from the skillet. Repeat the cooking process with the remaining pieces of dough and remaining oil. Serve hot.
    2. Turn the paratha. Brush with
      ¼ tsp of the remaining oil. Continue cooking for about 3–4 minutes per side, turning as necessary, until the edges are brown on both sides. Using a flat spatula, press the middle of the paratha as it’s cooking so it cooks evenly.
    3. Preheat a cast iron griddle or
      flat skillet over medium-high heat. Place one piece of dough in the skillet. Cook for about 1 minute,
      or until it begins to bubble.
    4. After the standing time, knead
      the dough once again. Shape into 8 balls. Lightly dust your work
      surface with the remaining 1 Tbsp flour. Using a rolling pin, flatten
      each dough ball so it’s 6 inches
      in diameter.
    5. To make the dough for the paratha: mix 2 cups flour and the remaining ¼ tsp salt in a shallow dish. Add the spinach mixture to the flour mixture. Add water, little by little, to form a smooth dough
      (similar to the consistency of a pizza dough). Knead the dough until smooth. Transfer to a glass bowl. Cover with a damp towel. Set
      aside for 30 minutes to an hour
      at room temperature.
    6. Add the spinach and ¼ tsp salt. Cook for 3 minutes, or until the moisture released from the spinach is absorbed and the base becomes dry. Add the amchoor powder and cumin, stirring well. Remove from the heat. Set aside to cool.
    7. In a heavy-bottomed pan, heat 1 tsp oil over medium-high heat.
      Add the ajwain seeds, gingerroot, and chile. Cook for about 1 minute, stirring frequently.
    Indian
    Breakfast and Brunch
    Dinner
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 paratha


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      180mg
      4%

    Ingredients

    water
    2/3 cup

    whole-wheat pastry flour (divided)
    2 cups plus 1 tbsp

    ground cumin
    1 tsp

    amchoor (mango) powder
    1/2 tsp

    fine sea salt (divided use)
    1/2 tsp

    baby spinach (chopped)
    1 cup (tightly packed)

    green chile (seeds discarded, finely minced)
    1

    grated fresh ginger
    1 tbsp

    ajwain seeds
    1 tsp

    sunflower oil (divided use)
    3 tsp

  • Crustless Asparagus and Tomato Quiche

    Crustless Asparagus and Tomato Quiche

    How to Make Crustless Asparagus and Tomato Quiche

    With no crust needed, this quiche is so simple to prepare. Sweet grape tomatoes help create a nice balance of flavors and textures and add a striking color contrast with the bright green asparagus. Perfect for breakfast on its own, or serve it for lunch or dinner with a salad of mixed greens or a cup of Tomato Basil Bisque.


    10 min prep time


    40 min cook time


    4servings


    1/4 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Lightly spray a
      9-inch glass pie pan with cooking spray.
    2. In a medium nonstick skillet, heat the oil over
      medium heat, swirling to coat the bottom. Cook the
      asparagus and green onions for 4–5 minutes, or
      until soft. Arrange the asparagus mixture and the
      tomatoes in the pie pan.
    3. In a medium bowl, whisk together the remaining
      ingredients except the cheese. Pour the mixture over
      the vegetables. Sprinkle with the cheese.
    4. Bake for 30–35 minutes, or until a knife inserted
      in the center comes out clean. Let the quiche cool for
      about 10 minutes before slicing into 4 equal slices.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Breakfast and Brunch
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 quiche


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      15g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    asparagus (trimmed and cut diagonally into 2-inch pieces)
    10 oz

    green onions (chopped)
    4

    grape or cherry tomatoes (halved)
    12

    skim milk
    1 cup

    eggs
    4

    egg whites
    4

    Dijon Mustard
    2 tsp

    fresh thyme (or 1/2 tsp dried thyme)
    1 1/2 tsp

    black pepper
    1/4 tsp

    cheddar cheese (shredded, reduced-fat)
    1/2 cup

  • Eggs Drowned in Salsa Verde

    Eggs Drowned in Salsa Verde

    How to Make Eggs Drowned in Salsa Verde

    Huevos ahogados or drowned eggs are a classic Mexican breakfast dish. You can make them in a tomato-based sauce or a salsa verde, like this one. The eggs are poached in the sauce and are served with corn tortillas.
    Receta en Español aqui


    15 min prep time


    25 min cook time


    4servings


    1 topped tortilla

    Print Recipe >

    Step-By-Step Instructions:

    1. To make the salsa, place the tomatillos, onion, water, serrano, and garlic in
      a large saucepan. Bring to a boil over medium-high heat. Reduce the heat to
      medium low and simmer, covered, until the tomatillos are tender, about 15
      minutes. Transfer the salsa to a food processor or blender. Add the cilantro, lime
      juice, and salt and pulse until smooth.
    2. Heat the oil in a large nonstick skillet over medium-low heat. Add the salsa and
      cook, stirring occasionally, until the sauce thickens slightly, about 5 minutes.
    3. Crack the eggs, one at a time, into a cup and slowly pour each into the
      simmering salsa. Reduce the heat to low. Cover and cook until the whites are
      set, about 5 minutes.
    4. Place 1 tortilla on each of 4 plates and top with an egg. Top each egg with onefourth
      of the salsa, 3 avocado slices, and 1 Tbsp of cheese.
    Fiber Focused
    Mexican/Southwestern
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 topped tortilla


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0.1g

    • Cholesterol
      190mg

      63%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      710mg
      15%

    Ingredients

    tomatillos (papery husks removed, rinsed, and cut into quarters)
    1 lbs

    onion (quartered)
    1

    water
    1/2 cup

    serrano pepper (chopped)
    1

    garlic (chopped)
    2 clove

    chopped fresh cilantro
    1 cup

    lime juice
    2 tbsp

    salt
    1/4 tsp

    olive oil
    2 tbsp

    eggs
    4

    fat-free corn tortillas (6-inch) (warmed)
    4

    avocado (cut into 12 slices)
    1

    crumbled queso fresco
    4 tbsp

  • Quinoa Oatmeal

    Quinoa Oatmeal

    How to Make Quinoa Oatmeal

    Adding quinoa to oatmeal boost the fiber and protein in this classic breakfast dish. Make a double batch of this oatmeal and freeze it in single-serving portions for a quick weekday breakfast. Just heat it up in the microwave.


    10 min prep time


    15 min cook time


    4servings


    2/3 cup oatmeal, 2 tbsp raspberries, and 1 tbsp almond

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the milk and water in a large saucepan and bring to a simmer over medium heat.

    2. Add the oats, quinoa, honey, cinnamon, vanilla, and salt. Reduce the heat to low. 

    3. Cover and cook, stirring occasionally, until the oats and quinoa are tender, about 15 minutes. Serve topped with the raspberries and almonds.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2/3 cup oatmeal, 2 tbsp raspberries, and 1 tbsp almond


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      9g

    • Potassium
      323mg
      7%

    Ingredients

    skim milk
    2 cup

    water
    1/2 cup

    old-fashioned rolled oats
    3/4 cup

    quinoa
    1/4 cup

    honey
    2 tsp

    ground cinnamon
    1 tsp

    vanilla extract
    1/2 tsp

    salt
    1/8 tsp

    raspberries
    1/2 cup

    sliced almonds (toasted)
    1/4 cup

  • Veggie Breakfast Wrap

    Veggie Breakfast Wrap

    How to Make Veggie Breakfast Wrap

    Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms fresh herbs and scallions) is wrapped in a whole grain toasted tortilla and served with salsa. 


    10 min prep time


    8 min cook time


    4servings


    1/2 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.

    2. Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended.

    3. Stir in shredded spinach, and scallions. You could also add fresh or dried herbs such as basil or parsley for more flavor.

    4. Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. 

    5. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.

    6. Spread half of the egg mixture down the center of each tortilla. top each with 1 tablespoon fresh salsa or other sauce of your choice. Then roll it up to make a wrap.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Vegetarian
    Main Dish
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      258mg
      5%

    Ingredients

    olive oil or other vegetable oil
    2 tsp

    sliced mushrooms
    1 cup

    eggs
    2

    egg white or egg substitute
    1/2 cup

    spinach or other greens
    1 cup, firmly packed

    chopped scallions or other onion
    2 tbsp

    nonstick cooking spray
    1

    whole wheat, low-carb flour tortillas, such as La Tortilla Factory
    2

    salsa
    2 tbsp

  • Easy Egg Muffins

    Easy Egg Muffins

    How to Make Easy Egg Muffins

    These low-carb egg “muffins” are a simple breakfast, great for meal prepping. They store well in the in the fridge for up to a week, or you can freeze them and store for up to three months. This version call for frozen spinach, but you could use 1 cup of any fresh or frozen vegetables that you have on hand. You can eat these muffins as is, or get creative: make a sandwich with toast or a whole-wheat english muffin; cut in half and make a breakfast burrito with some other favorite fillings; or serve on top of a bed of lettuce for a low-carb, veggie-packed breakfast or lunch.


    10 min prep time


    25 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray each cup of a muffin pan with one spray of non-stick cooking spray.

    2. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin cup in the muffin tin.

    3. In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Evenly divide the egg mixture among the 12 muffin cups. Top each egg muffin with 1 teaspoon of parmesan cheese.

    4. Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to touch. Remove from the oven and set aside to cool for 5 minutes.

    5. Remove from the muffins from the pan and serve or store in an airtight container in the refrigerator for up to one week, or freeze and store in a freezer bag for up to 3 months.

    6. To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat from frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Comfort Food
    American
    Easy Pantry Recipes
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      106mg
      2%

    Ingredients

    nonstick cooking spray
    1 whole

    frozen spinach (thawed and moisture squeezed out)
    1 cup

    eggs (6 eggs plus 4 egg whites)
    10 whole

    Plain Nonfat Greek yogurt
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    Parmesan cheese (grated)
    1/4 cup

  • Hard Boiled Egg

    Hard Boiled Egg

    How to Make Hard Boiled Egg

    Eggs are naturally diabetes-friendly food that are packed with protein and low-carb. Plus, they make for great ingredients in a number of different recipes, including our Easy Egg Salad. It seems like there are hundreds of recipes for hard-boiled eggs online, but this one from Chef Jennifer Lamplough is our favorite because it’s nearly full-proof and gives consisent results. Her secret? Buy and refrigerate the eggs you plan to hard boil 10 days to 2 weeks before you hard boil them. Older eggs hard boil and peel better than fresh eggs. Also, if you overcook them, the yolk will get a greenish ring around it. This scares a lot of first-time cooks, but don’t worry. It’s perfectly fine to eat, it just means it’s slightly overcooked.


    2 min prep time


    20 min cook time


    6servings


    1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the eggs in a single layer on the bottom of a large sauce pan and cover with cold water so that there is about an inch of water over the eggs.
    2. Place the pan on a stovetop burner but before turning on the heat, set a timer for 20 minutes.
    3. Start the timer then turn the heat to high and bring to a boil. Once boiling, reduce to a gentle simmer and simmer until the timer goes off.
    4. When the timer goes off, immediately drain the water from the pan then gently shake the eggs in the pan to crack the shells.
    5. Cover in ice water and let sit in the ice water for 15 minutes.
    6. Drain the ice water, then gently roll each egg on a paper towel to loosen the shell, and peel the shell off of the egg.
    7. Store in an airtight container in the refrigerator for up to one week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Snacks
    Breakfast and Brunch
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 egg


    • Amount per serving



      Calories





      78

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      187mg

      62%

    • Sodium
      62mg

      3%

    • Total Carbohydrate
      0.6g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0.6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      63mg
      1%

    Ingredients

    eggs
    6 large

    water
    4 cup