When I was growing up, one of the rules about meals (in our house, anyway) was that you could have breakfast at breakfast time (first thing in the morning), and after that, you had to have lunch and dinner at their assigned times.
However, there's no reason why you can't have breakfast any time at all. One of my sons has been known to ask for a cheese omelet when he's not wild about what everyone else is eating. (His grandmother would have a fit, if she knew.)
Here are six yummy breakfast recipes to fix whenever the mood hits, including a Mushroom, Green Pepper, and Onion Omelet and Sweet Cornmeal Crêpes with Fresh Blueberries. Enjoy!
BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA
This comes from the March 2015 issue of Vegetarian Times, page 36. It begins, “Ripe plantains have a starchy consistency like potatoes, but with more fiber.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
2 cups sliced ripe plantains (2 medium)
1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)
1 15-oz. can black beans, drained and rinsed
1/2 cup prepared mango salsa, plus more for serving, optional
4 8-inch flour tortillas, warmed
Directions
Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.
Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.
Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.
nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan
CHICKPEA AND CHERRY FRITTATA
This is from the February 2014 issue of Runner’s World. It begins, “All runners (not just diabetics) benefit from the abundant carbs, protein, and antioxidants in this tasty dish. ‘It's big and bold-flavored,’ says (Sam) Talbot,” a runner, surfer, and type 1 diabetic who “makes this dish for a hearty pick-me-up breakfast after a morning workout.” Serves 4 to 6.
To view this online, click here.
Ingredients
8 eggs, lightly whisked
1 can (15 ounces) chickpeas, rinsed and drained
1 cup chopped fresh cherries or 1/2 cup chopped dried cherries
4 ounces goat cheese, crumbled
1/4 cup unsweetened almond milk
1 tablespoon chopped fresh thyme leaves
2 tablespoons agave nectar or honey
1 teaspoon cream of tartar
1 tablespoon olive oil
1/4 cup loosely packed, torn fresh mint leaves for garnish
Instructions
Preheat the oven to 350°F. In a bowl, mix the eggs, chickpeas, cherries, goat cheese, almond milk, thyme, agave nectar, and cream of tartar. In a medium ovenproof skillet, heat the oil over medium heat. Pour the egg mixture into the skillet and cook for 2 minutes without stirring. Transfer the skillet to the oven and bake till the eggs are puffed and set in the middle, about 20 minutes. Let the frittata cool for 5 to 10 minutes. With a rubber spatula, gently work the frittata out of the pan and transfer it to a cutting board. Cut the frittata into wedges and serve garnished with the mint. Serves four to six.
Nutrition Information: Calories Per Serving: 395; Carbs: 25 g; Fiber: 4 g; Protein: 22 g; Fat: 22 g
MUSHROOM, GREEN PEPPER AND ONION OMELET
Recipe Yield: Makes two servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/mushroom-green-pepper-and-onion-omelet.
Ingredients
3/4 cup good quality marinara sauce
1/2 tsp. balsamic vinegar
1/4 tsp. reduced-sodium soy sauce
Freshly ground black pepper, to taste
Canola cooking oil spray
1 small onion, cut in crescents
6 medium white mushrooms, thinly sliced
1 medium green bell pepper, seeded, cut in thin strips
Salt, as desired
3 large egg whites
1 large egg
1 tsp. grated Parmeggiano-Reggiano cheese
Directions
In a small saucepan, heat marinara sauce, vinegar and soy sauce, just until hot. Season with pepper to taste and set aside.
Coat medium non-stick pan liberally with cooking oil spray. Set pan over medium-high heat. Saute onion until lightly colored, about 3 minutes. Add mushrooms, pepper and a pinch of salt. Cook, stirring often, until mushrooms are soft, about 4 minutes. Transfer to a plate. Wipe out pan.
Whisk egg whites and egg with cheese, a pinch of salt and a few grinds of pepper. Coat pan with oil spray and heat over medium-high heat until hot. Add egg mixture, tilting pan to coat bottom evenly. Reduce heat to medium. Cook until eggs are well-set, about 4 minutes. Slip spatula gently around edges, then underneath to loosen omelet. Slide it onto a serving plate.
Spoon filling to cover half of omelet and fold omelet, covering filling. With a spoon, drizzle sauce in a ribbon effect across omelet. Serve immediately.
Notes:
Additional info: 1 g. saturated fat, 3 g. dietary fiber
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 545 mg; Protein: 12 g; Carbohydrates: 17 g
Diabetic Exchanges: 3 Vegetable, 1-1/2 Low-Fat Meat
PARISIAN-STYLE SWEET CREPES
This comes from the September 2009 issue of Vegetarian Times, page 37. It begins, "Cafés and brasseries in the French capital sell passersby sweet crêpes slathered in butter, jam, chestnut purée, and (VT favorite) Nutella. The experience is easy to re-create at home for breakfast, Sunday supper, or a snack."
Makes 8 crêpes
To view this online, go to https://www.vegetariantimes.com/recipes/parisian-style-sweet-crepes/.
Ingredients
Crêpes
1 1/4 cups all-purpose flour
1/3 cup sugar
1/2 tsp. salt
1 large egg, lightly beaten
1 cup low-fat milk
1 tsp. vanilla extract
Fillings (optional)
Nutella
Jam
Butter
Chestnut Purée
Preparation
Whisk together flour, sugar, and salt in bowl. Whisk in egg; mixture will be shaggy. Whisk in milk 1/4 cup at a time. Whisk in vanilla. Cover, and chill 30 minutes, or overnight.
Whisk 1/4 to 1/2 cup water into batter to thin. Lightly grease 9-inch nonstick skillet with canola oil. Heat skillet over medium-high heat.
Pour 1/4 cup batter into hot skillet, tilting pan to swirl batter so it coats bottom of pan. Cook 1 to 2 minutes, or until edges begin to brown and center is dry. Flip; cook 30 seconds to 1 minute more.
Transfer crêpe to plate, and repeat with remaining batter. To serve crêpes: Reheat 1 minute in lightly greased skillet. Spread with desired fillings, fold into quarters, and serve.
SWEET CORNMEAL CREPES WITH FRESH BLUEBERRIES
This comes from the September 2009 issue of Vegetarian Times, page 37. It begins, "Cornmeal and blueberries are a match made in heaven. For assembling ease, make the crêpes ahead of time, wrap in aluminum foil, and keep warm in the oven."
Makes 20 crêpes
To view this online, go to https://www.vegetariantimes.com/recipes/sweet-cornmeal-crepes-with-fresh-blueberries/.
Ingredients
Cornmeal crêpe batter
1 cup all-purpose flour
1 cup yellow or white cornmeal
1/2 cup sugar
2 Tbs. grated lemon zest
1/2 tsp. salt
3 large eggs, lightly beaten
2 cups low-fat milk
1 tsp. vanilla extract
Filling
3 cups fresh blueberries
8 oz. blueberry jam
Preparation
Whisk together flour, cornmeal, sugar, lemon zest, and salt in bowl. Whisk in eggs; mixture will be shaggy. Whisk in milk 1/2 cup at a time until batter is smooth. Whisk in vanilla. Cover, and chill 30 minutes, or overnight.
Place blueberries in bowl. Bring jam and 1 cup water to a boil in saucepan. Simmer 1 minute. Cool 5 minutes, then fold jam into berries.
Preheat oven to 200°F, if serving right away. Whisk 1/4 cup water into batter to thin. Lightly grease 9-inch nonstick skillet with canola oil. Heat skillet over medium-high heat.
Pour 1/4 cup batter into hot skillet, lifting and turning pan to swirl batter so that it coats bottom of pan. Cook 1 to 2 minutes, or until edges begin to brown and center is dry. Flip, and cook 30 seconds to 1 minute more. Transfer crêpe to plate, and place in warm oven. Repeat with remaining batter.
To serve: Place 1 crêpe on plate, and fill with 2 Tbs. filling. Fold sides of crêpe over filling. Repeat with second crêpe and filling. Drizzle 2 Tbs. filling over both crêpes.
SPINACH FRITTATA
I fixed this one evening when I wanted something quick, easy and filling. You can use any veggies and cheese you like, but I'm adding the ones I like. This is enough for two people.
Ingredients
4 eggs
2-4 Tablespoons milk
1 onion, chopped
1 pepper, chopped
1 potato, peeled and diced
1/2 bag of spinach (10-16 ounce bag), rinced
1/2 cup shredded swiss cheese
margarine for pan
salt and pepper to taste
Directions
Melt margarine in an oven-proof pan over medium heat on the stove. Add veggies, cook for 5-10 minutes, stirring frequently. Crack eggs in bowl, add milk, and beat. Pour eggs over veggies. Do NOT stir all the way through like you would with scrambled eggs, but do occasionally stir the top layer of liquid-y eggs, letting the bottom layer set. Add the shredded cheese and salt and pepper, then place a lid to help the eggs cook more evenly, lifting the lid only to stir the top layer so that it cooks evenly. When the eggs are almost completely done cooking, turn the oven's broiler on and place the pan--WITHOUT THE LID!--under the broiler, and broil for 1-2 minutes. Take out of oven, using care, as the handle will be very hot. Cut the frittata in half, place on plates, and enjoy!
