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Cinnamon Helps Type 2       Diabetes WebMD

Breakfast Meals

Customary breakfast meals are made from whole eggs,
Eggbeaters, waffles or high fiber cereal

2 whole eggs, fried, scrambled, or quick omelets.
1/2 to 2/3 cup Eggbeaters, fried in Butter Flavored Pam and
1/4 cup Fiber One cereal and 1/4 cup Calorie Countdown Milk

Level One Quick Breakfast Ideas

• Pre-cooked deviled or hard-boiled eggs
  (Hard-boiled eggs will stay fresh in the fridge for up to a week.)
• Celery sticks with natural, no-added-sugar peanut butter
• Single-serve nonfat or 1-percent cottage cheese cups
• Pre-cooked turkey bacon
• Individual low-fat cheese slices or low-fat cheese sticks
• Sliced turkey or other low-fat meats
• Tomato or vegetable juice cocktail in single-serving cans
• Low-fat or nonfat plain yogurt
  

• Low-fat or nonfat artificially sweetened, flavored yogurt (Limit to 6 ounces daily and make sure to avoid yogurts with added sugars.)
• Whole-wheat sliced bread or whole-wheat English muffin topped with low-fat cheese or part-skim ricotta cheese.
• Fresh berries or other seasonal fruit
• Steel-cut or slow-cooking oatmeal
  (Season with cinnamon and artificial sweetener to perk up the taste)
• Fiber One Cereal and Calorie Countdown Milk, ( berries optional )
  
• Bran Buds Cereal and Calorie Countdown Milk, ( berries optional )
  

Whole Wheat Belgian Waffles
Level Two:  Really light and wonderful

Set egg whites on the counter and allow them to reach room temperature, about 30 minutes. Beat egg whites until very light. Add vanilla and butter. In a separate bowl, combine flour, Fibersure and salt; and milk. Beat well. Beat egg whites until stiff and fold into batter. Spray Belgian waffle maker with butter flavored Pam. Preheat waffle iron three minutes on one side and turn over to preheat other side. Pour 1/2 cup batter into each square and bake on the stovetop. Turn waffle iron several times during cooking to assure even browning. Continue to cook until all trace of steam is gone. Gently open waffle iron, set waffle on a cooking rack. Use sugar free syrup and fresh berries to top.

These delicious high fiber waffles freeze well so I often make a double batch. A couple waffle squares popped into a toaster and serve with sugar free syrup are a wonderful treat. Serving size is two squares of a full double waffle. A double batch makes five full size waffles,
or about 10 servings.

Berry Syrup
Level Two

2 cups water
2 cups Granular Splenda
4-6 Tbs. Thicken Thin, not/Sugar (www.expertfoods.com)
(Low-Carb thickener, to adjust thickness of syrup )
1 cup black raspberries, or strawberries

Combine all ingredients in a bowl. Use a stick blender to mix ingredients into a syrup. Refrigerate for 30 minutes to allow syrup to thicken.

Southwest Omelet Recipe
Level One

1 small onion, chopped
¼ cup chopped green pepper,
¼ cup chopped red pepper
1 tablespoon butter or stick margarine
3/4 cup chopped tomato
1/4 teaspoon dried oregano
1/8 teaspoon pepper
4 egg whites
1/4 cup water
1/4 teaspoon cream of tartar
1/4 teaspoon salt
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided

In a large nonstick skillet, sauté onion and bell peppers in butter until tender. Add the tomato, oregano and pepper. Cook and stir for 5 to 8 minutes or until vegetables are tender and liquid is nearly evaporated. Set aside and keep warm. In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form. Place egg substitute in another bowl; fold in egg white mixture. 

Pour into a 10-in. ovenproof skillet coated with nonstick cooking spray. Cook over medium heat for 5 minutes or until bottom is lightly browned. Bake at 350 degrees F for 9 to 10 minutes or until a knife inserted near the center comes out clean. Spoon vegetable mixture over one side; sprinkle with half of the cheese. To fold, score middle of omelet with a sharp knife; fold omelet over filling. Transfer to a warm platter. Sprinkle with remaining cheese. Cut in half to serve. Yield: 2 servings

Father's Day Omelet Recipe
Level One or Two

5 eggs
1/4 cup milk
1 tablespoon olive oil
1/4 cup yellow onion, thinly sliced
1/4 cup bell pepper
1/4 cup cooked bacon, crumbled
1/4 cup cooked Italian sausage, crumbled
1 tablespoon garlic, chopped
1/2 teaspoon salt
1/4 teaspoon white pepper
1/4 grated cheddar cheese

In a medium bowl, combine eggs and milk. Whip until combined. Season with half of the salt and pepper.

Heat a 14-inch nonstick sauté pan over medium heat. Add the olive oil. Add the onions and bell peppers and cook until soft, approximately 3 to 4 minutes. Add the garlic, sausage and bacon and cook an additional 2 minutes. Add the eggs to the pan.
Using a plastic spatula, gently scrape the bottom of the pan to evenly distribute the cooking egg. Cook for 3 to 4 minutes or until the egg begins to firm.

Add the cheese and the remaining salt and pepper. Gently fold the omelet over to make a half moon. Lower heat to low setting. Cook an additional 2 to 3 minutes, turning once. Serve immediately with hot sauce of your choice if Dad likes it spicy.
Yield: 2 servings

Cheddar and Mushroom Frittata
Level One, Two or Three

3/4 Cup Sliced Fresh Mushroom
2 Green Onions -- finely chopped
1 Tablespoon Butter
1 Cup Cubed Fully Cooked Ham
8 Eggs
1/4 Cup Water
1/4 Cup Dijon Mustard
1/2 Teaspoon Italian Seasoning
1/4 Teaspoon Garlic Salt
1 1/2 Cups (6 ounces) Shredded Cheddar Cheese
1/2 Cup Chopped Tomatoes

In a skillet, sauté the mushrooms and onions in butter until tender. Add ham; heat through. Remove from the heat and keep warm. In a mixing bowl, beat eggs, water, mustard, Italian seasoning and garlic salt until foamy. Stir in cheese, tomatoes and broccoli mixture. Pour into a greased shallow 1-1/2 quart baking dish. Bake at 375 degrees F. for 22-27 minutes or until a knife inserted in the center comes out clean. Yield 4-6 servings.

Frittata Ranchera Recipe
Level One, Two or Three

3 Tbs. butter or margarine, melted
1/2 cup chopped green bell pepper
1 can (15 ounces) pinto beans with southwest seasoning
2 Tbs. water
1/2 cup chopped onion
3/4 cup cubed cooked ham
8 eggs

Sauté onion and green pepper in 1 tablespoon butter; stir in ham and beans. Heat to warm; remove from skillet. Meanwhile, beat together eggs and water. Heat remaining butter in skillet until just hot enough to sizzle; add eggs. Cook over low heat until eggs are set. Pour heated bean mixture evenly over eggs; cover tightly. Cook until eggs reach desired doneness. Cut into wedges to serve. Yield: 4 to 6 servings.

Eggnog
Level One

1 1/2 cups egg substitute
¼ cup Splenda
2 tablespoons vanilla
3 cups fat-free half-and-half
1 tablespoon brandy extract
Nutmeg

1. Pour 1 1/2 cups egg substitute into a bowl. Add artificial sweetener and mix on medium speed until light and fluffy. Gradually blend in vanilla, evaporated skim milk, fat-free half-and-half, and brandy extract.
   
2. Chill for 24 hours to allow flavors to blend. To serve, stir well and sprinkle with nutmeg.
   This recipe should yield six servings.