The Super Diabetes Site

Tag: breakfast and brunch

  • Tomato Basil Frittata

    Tomato Basil Frittata

    How to Make Tomato Basil Frittata

    This frittata makes great use of leftover spaghetti. It has all of our favorite things like tomatoes, basil, and Parmigiano-Reggiano, and the extra protein from eggs. Use a good-quality egg that is lower in saturated fat. If you like spicy dishes, use the crushed red pepper flakes instead of the black pepper. Serve with a salad or fruit and you’ll have a high-protein, quick, and easy meal. You can also add vegetables such as asparagus or broccoli to this dish.


    10 min prep time


    12 min cook time


    6servings


    1/6 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk eggs and egg whites in large mixing bowl. Add salt, pepper, basil, oregano, and Parmigiano. Mix well. Add tomatoes and spaghetti and mix well.
    2. Spray sauté pan lightly with extra virgin olive oil spray. Add egg mixture. Cook on medium-high heat about 7 minutes until the bottom is golden. Place dinner plate on top of sauté pan. Turn the pan over so that the frittata is bottom side up on the plate. Slide frittata back into the sauté pan and cook until the second side is golden, about 4-5 minutes. You can cover it to cook it more quickly.
    3. Once done, sprinkle with grated cheese. Cover to melt cheese and keep warm. Cut into wedges and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Italian
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/6 frittata


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      12g

    • Potassium
      395mg
      8%

    Ingredients

    eggs
    3 large

    egg whites
    6

    fine sea salt
    1/2 tsp

    ground black pepper or crushed red pepper flakes
    1/2 tsp

    fresh basil leaves (chopped)
    1 cup

    fresh oregano leaves (chopped)
    1/4 cup

    parmigiano-reggiano cheese (grated)
    1/2 cup

    grape or cherry tomatoes (sliced)
    3 cup

    cooked spaghetti
    1/2 lbs

    olive oil cooking spray
    1

  • Sweet Potato Baskets with Eggs

    Sweet Potato Baskets with Eggs

    How to Make Sweet Potato Baskets with Eggs

    These elegant and delicious baskets would be perfect for a Sunday brunch or holiday. This recipe provides lean protein from the egg beaters and a healthy carbohydrate source from the sweet potatoes.


    10 min prep time


    40 min cook time


    12servings


    1 basket

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray muffin tins with cooking spray.
    2. Grate the sweet potato using largest grating size on grater. Place grated potatoes in a towel or cheesecloth to drain any excess liquid.
    3. Using your hands, place the grated sweet potatoes evenly into 12 muffin cups; spread the potatoes thinly on the bottom and on sides of muffin cups. Spray the muffin cups with cooking spray and bake on your lower oven rack for 25 minutes.
    4. While the sweet potatoes are baking; sauté the ham in a pan over medium heat for 3 minutes.
    5. In a medium bowl, mix together the egg beaters, ham, and pepper.
    6. Remove the sweet potato muffins from the oven. Pour the egg mixture into the muffin cups, dividing it evenly to fill each muffin cup about 2/3 full. Bake for 12-15 minutes, until the eggs are cooked through.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Snacks
    Foodie
    Gluten-Free
    Breakfast and Brunch
    Sides
    Holidays & Entertaining
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 basket


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    sweet potato (peeled)
    2 (about 16 oz total)

    deli style ham (diced small)
    5 slices (2.5 oz total)

    southwest style egg beaters
    1 1/4 cup

    black pepper
    1/4 tsp

  • Sweet Onion Frittata with Ham

    Sweet Onion Frittata with Ham

    How to Make Sweet Onion Frittata with Ham

    Try out this savory recipe that is perfect for your busy mornings.


    15 min prep time


    8 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add ham, and cook until beginning to lightly brown, about 2-3 minutes, stirring frequently. Remove from skillet and set aside on separate plate. 

    2. Reduce the heat to medium, coat the skillet with nonstick cooking spray, add onions, and cook for 4 minutes or until beginning to turn golden, stirring frequently. 

    3. Reduce the heat to medium low, add ham to the onions, and cook 1 minute (this allows the flavors to blend and the skillet to cool slightly before the eggs are added).

    4. Pour egg substitute and egg whites evenly over everything, cover and cook 8 minutes or until puffy and set.

    5. Remove the skillet from the heat, sprinkle cheese evenly over all, cover and let stand 3 minutes to melt the cheese and develop flavors. 

    Low Carb
    Italian
    Breakfast and Brunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      16g

    • Potassium
      202mg
      4%

    Ingredients

    deli ham (low-sodium, extra lean, chopped)
    3 oz

    sweet onion (thinly sliced)
    1 cup

    egg substitute
    3/4 cup

    egg whites
    1/2 cup

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

  • Sweet and Smoky Baked Eggs

    Sweet and Smoky Baked Eggs

    How to Make Sweet and Smoky Baked Eggs


    5 min prep time


    25 min cook time


    4servings


    1 tomato half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Wash tomatoes and cut in half. Scoop out the pulp and seeds, leaving about a 1/2-inch rim of tomato.
    3. Place cut-side up in a greased glass baking dish.
    4. Sprinkle each tomato half with pepper and cumin. Break an egg into each tomato “shell.” Sprinkle each egg with 1/2 tsp of the cheese.
    5. Bake until the eggs are set, roughly 25 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Caribbean
    Main Dish
    Foodie
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato half


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      255mg
      5%

    Ingredients

    large ripe beefsteak or heirloom tomatoes
    2

    ground black pepper
    1 tsp

    cumin
    1 tsp

    eggs (medium)
    4

    Parmesan cheese (grated reduced-fat)
    2 tsp

  • Superfood Smoothie

    Superfood Smoothie

    How to Make Superfood Smoothie

    Blueberries, spinach, and almond milk make this a Superfood Smoothie and a great way to start your day! Superfoods provide key nutrients that are lacking in the typical western diet.


    5 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
    Fiber Focused
    Low Sodium
    Kid Friendly
    Quick & Easy
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    unsweetened almond milk
    1 cup

    frozen blueberries
    1 cup

    baby spinach
    2 cup

    banana
    1

  • Summer Fruit Smoothie

    Summer Fruit Smoothie

    How to Make Summer Fruit Smoothie

    Take advantage of fresh summer fruit to whip up a refreshing smoothie! Or, use frozen fruit to enjoy summer flavors any time of year.


    5 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth.

    Kid Friendly
    American
    Vegetarian
    No Cook
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      298mg
      6%

    Ingredients

    fresh blueberries
    1 cup

    chopped fresh strawberries
    1 cup

    peaches (peeled, seeded and chopped)
    2

    peach flavored Greek style yogurt (non-fat)
    6 oz

    almond milk (unsweetened)
    1 cup

    ground flax seed
    2 tbsp

    ice
    1/2 cup

  • Spinach, Tomato and Feta Cheese Baked Egg

    Spinach, Tomato and Feta Cheese Baked Egg

    How to Make Spinach, Tomato and Feta Cheese Baked Egg

    If you like to wake up with a hearty egg breakfast, you’ll love this quick and easy recipe.


    5 min prep time


    10 min cook time


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.

    2. Spray 4 ramekins with cooking spray. Combine the spinach, tomato, feta cheese, and oregano; evenly distribute into ramekins. .

    3. Place egg over spinach mixture and bake until egg whites are set but the yolks are still soft, about 10-12 minutes

    Low Sodium
    Low Carb
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      7g

    • Potassium
      109mg
      2%

    Ingredients

    nonstick cooking spray
    1

    spinach (chiffonade (this means finely chopped))
    1/2 cup

    tomato(es) (small dice)
    1/4 cup

    feta cheese (fat-free)
    2 tbsp

    fresh oregano (minced)
    1 tsp

    medium eggs
    4

  • Spinach Mushroom Egg and Ham Cups

    Spinach Mushroom Egg and Ham Cups

    How to Make Spinach Mushroom Egg and Ham Cups

    These egg and ham cups are absolutely delicious and satisfying. They are also much better for your blood glucose than a bowl of sugary cereal. As an added bonus, you get some veggies in this low-carb breakfast too.


    15 min prep time


    8servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.
    2. Line 8 of the muffin cups with a slice of ham.
    3. Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.
    4. In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).
    5. Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full (try to not let eggs drip on the sides underneath the ham slices).
    6. Bake for 20-22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Breakfast and Brunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      8g

    • Potassium
      115mg
      2%

    Ingredients

    nonstick cooking spray
    1

    lower sodium deli-style ham (1/2 ounce each)
    8 slice

    olive oil
    2 tsp

    white (button) mushrooms (diced)
    1/2 cup

    baby spinach (chopped)
    1 cup

    eggs
    5

    fresh ground black pepper
    1/8 tsp

    reduced-fat shredded cheddar cheese
    1/3 cup

  • Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    How to Make Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    Socca, also known as farinata, is a thin chickpea flour pancake commonly found in both Italian and French cuisines. In this recipe, Katie Cavuto tops wedges of the warm chickpea crepe with roasted tomatoes, poached eggs, and fresh basil. For an easy, make-ahead brunch or weekday breakfast, make the batter and poach the eggs the night before. To store the poached eggs overnight, plunge them into an airtight container filled with cold water and place them in the fridge.


    1 hr (including batter resting time) prep time


    10 min cook time


    8servings


    1 slice of socca, 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons basil

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a 10-inch cast-iron skillet about 12 inches from your oven’s heating element and set the oven to “Broil.”
    2. In a small bowl, whisk together chickpea flour, cumin, and salt. Slowly stream in water, whisking quickly to eliminate lumps, then stir in 1 tablespoon of the olive oil. Cover the bowl and set aside for at least 15 minutes. (Or store it in the refrigerator for up to 12 hours.) The batter should be a thin, pancake batter–like consistency.
    3. After the batter has rested, carefully remove the hot skillet from the oven. Add the remaining 1 tablespoon of olive oil to the skillet and pour in the socca batter. Broil for 8–10 minutes, or until the edges of the socca are browned and the center is set.
    4. Meanwhile, set a metal strainer in the bottom of a large pot, fill the pot 2/3 full with water, and add the vinegar. Crack each egg into a small prep bowl. Place the pot over medium-high heat and bring the vinegar and water to a simmer. Using a long-handled spoon, stir the water in a wide, circular motion to create a whirlpool. Quickly, while the whirlpool is still going, slide in the eggs, one by one. Once all the eggs are in the water, poach them without stirring until the whites are set and the yolks are no longer runny, about 4–6 minutes. Using tongs, carefully lift the strainer out of the water with the eggs.
    5. Remove socca from the oven and cut it into 8 wedges. To serve, place a socca wedge on each of 8 plates and top each serving with 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons chopped basil. Season servings with pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    French
    Vegetarian
    Lunch
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 slice of socca, 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons basil


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      290mg
      6%

    Ingredients

    chickpea flour
    1 cup

    cumin
    1/2 tsp

    fine sea salt
    1/4 tsp

    warm water
    1 cup

    Extra Virgin Olive Oil (divided)
    2 tbsp

    white wine vinegar
    1 tbsp

    large eggs
    8

    fire-roasted tomatoes
    1 cup

    fresh basil (chopped)
    1 cup

    freshly ground black pepper
    1/4 tsp

  • Savory Mediterranean Oats

    Savory Mediterranean Oats

    How to Make Savory Mediterranean Oats

    Here’s a new twist on oatmeal instead of the usual sweet oatmeal dish. It makes a great breakfast for one!


    1serving


    1 rounded cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the broth, sun-dried tomatoes, salt, and pepper to a boil in a small saucepan.
    2. Stir in the oats and chives, and reduce heat to medium. Stir, until the oats are fully cooked, about 5 minutes. Remove from the heat and stir in the yogurt. Adjust seasoning.
    3. Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Vegetarian
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    1 Serving



    • Serving Size

      1 rounded cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      12g

    • Potassium
      300mg
      6%

    Ingredients

    low sodium vegetable broth (low-sodium)
    1 cup

    large sun-dried tomato (halves, not oil-packed, thinly sliced (do not rehydrate))
    4

    Pinch sea salt, or to taste
    1

    freshly ground black pepper, or to taste
    1/8 tsp

    old-fashioned rolled oats
    1/2 cup

    fresh chives (minced)
    1 tbsp

    Plain Nonfat Greek yogurt (fat-free)
    3 tbsp

    fresh basil (thinly sliced)
    1 tbsp

    soft goat cheese (crumbled)
    1 tbsp