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Think Dessert For Breakfast By Dana Jacobi
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Red, White And Blueberry Parfaits
Those not eating breakfast regularly, beware! Breakfast skippers can develop a resistance to the actions of insulin. When blood sugar can't get to needy tissues, the body responds by producing an overabundance of insulin. This causes more blood sugar to rush into the tissues than is needed at that particular time. The surplus blood sugar is more likely to be converted to FAT. In the final analysis, frequent skipping of breakfast or any other meal is a no-win situation. Being famished 1-2 hours after eating means someting is missing from the meal. An effective pro-carb connection keeps you satisfied a good 3-4 hours. After this time elapses, it is natural to feel hungry again. Early risers who fill their stomachs before dawn need not feel guilty if they are foraging for sustenance by midmorning. These folks can pro-carb connect if they choose to have a midmorning snack. Breakfast Briefs
~ Source: What's For Breakfast? Morning Meals For Busy People, by Donna S. Roy, MS, RD and Kathleen Flores, MS, RD, ©1994, Appleree Press, Inc.
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Breakfast is
important. Whether you skip it because you are not hungry or haven't the time, or if you
have one that's not nutritious, you will pay a price later in the day - in lack of energy,
diminished alertness and the likelihood of overeating. To make eating a good breakfast a habit, my favorite trick is turning the day's first meal into the last thing people expect - dessert. Turning breakfast on its head, making it the delicious reward usually reserved for the end of the day, does not require a sugary treat. A breakfast sundae, morning pizza, or sunrise rice pudding can be healthful, and fun too. All these lean choices include protein, complex carbohydrates and fiber, and are low in fat. They also give you a good start on "Five-A-Day," providing fruits and vegetables as well as whole grains, along with a satisfied smile. Realistic as well as rebellious, these breakfast concoctions are quick fixes. You can make them "to go" or enjoy them at home as your secret sin. For the rice pudding, which is best made the night before, simply use brown rice in place of white rice in your favorite recipe, egg whites in place of whole eggs, low-fat milk rather than full-fat, and include a handful of dried fruit like cherries or chopped apricots. Cool the pudding, cut it into squares and wrap each portion in plastic, then foil. The result is both delicious and portable, ready to eat out of hand in the car, at your desk, or at school. Easier still is a morning pizza. Start with a slice of whole-grain toast. Top it with low-fat ricotta cheese. For a sweet pizza, add sliced banana and a cut-up strawberry. Or, for a refreshingly savory breakfast, use sliced tomato and a sprinkling of grated Parmesan cheese. AICR Ed Note: Our "baker's dozen" recipes (below) are all from past issues of our newsletters, Cinnamon Hearts ~ Recipes, Art & Food For The Mind, and Cinnamon Hearts ~ The Art of Living A Winning Diabetic Lifestyle!
RED, WHITE & BLUEBERRY PARFAITS 2 cups lowfat cottage cheese Combine cottage cheese, mace, granulated sugar & sour cream in electric blender. Blend till smooth & refrigerate. Gently toss blueberries with 1 Tbsp of the powdered sugar. Refrigerate in a small bowl. Gently toss raspberries with remaining 1/2 Tbsp powdered sugar in another small bowl & refrigerate. At serving time, place a scoop of cottage cheese mixture in bottom of each parfait glass; add a generous layer of blueberries; then another scoop of cheese mixture. Top each glass with raspberries. Makes 8 delicious parfait desserts. Per Serving: 113 Cal; 3 g Fat; 13 g Carbohydrate; 9 g Protein; 10 mg Cholesterol; 238 mg Sodium. Exchanges: 1 Protein; 1/2 Fruit; 1/2 Fat.
PINEAPPLE
SUMMER SHORTCAKES 1 can (8 oz) Dole pineapple chunks or slices
in its own juice Drain pineapple, reserving 1 Tbsp of juice. Beat together cream cheese, honey, lemon peel, lemon juice and reserved juice in small bowl, until blended and smooth. Spoon filling evenly over pound cake slices. Arrange pineapple and fruit over filling. Makes 4 Servings. Per Serving: 167 Cal; 3 g Total Fat; 32 g Carbohydrate; 10 mg Cholesterol; 206 mg Sodium; 3 g Protein. Exchanges: 1 Bread; 1 Fruit; 1/2 Protein; 1/2 Fat.
HUNGARIAN
KUGEL 4 oz. fine, eggless noodles (about 2 cups
cooked) Cook noodles until very done, about 20 minutes. Drain and set aside. In medium bowl and using an electric mixer, combine cottage cheese, sour cream, skim milk, egg substitute, egg whites, sugar, vanilla and nutmeg. Add the noodles and raisins and mix well. Pour into 8 x 8-inch baking dish and sprinkle with a mixture of cinnamon and sugar. Bake at 350ºF for approximately 45 minutes, or until set. Serve as an accompaniment to a vegetable entrée or as a dessert. Makes 9 Servings. Per Serving: 165 Cal; Less than 1 g Fat; 33 g Carb; 1.5 mg Cholesterol; 7.5 g Protein; 111mg Sodium. Dietary Exchanges: 2 Starch.
HAWAIIAN
PB POWER SHAKE 1/2 cup pineapple tidbits in juice, drained
and juice reserved Combine all ingredients in the blender and process until smooth. Add 1 ice cube and blend until the ice is crushed; serve immediately. Makes 1 Serving. Per Serving: 248 Cal; 6.5 g Fat (1.3 g Sat Fat); 41 g Carb; 00 mg Cholesterol; 137 mg Sodium; 8.5 g Protein; 2 g Dietary Fiber. Exchanges: 1/2 Starch/Bread; 1 Protein; 1-1/2 Fruit; 1/2 Milk; 1 Fat.
SIMPLE
PB SUNDAE SAUCE 1 cup lowfat apricot (or your favorite)
preserves Combine preserves, peanut butter and cherries in a saucepan. Cook over low heat, stirring constantly, until mixture is smooth and well blended. Serve hot or warm over nonfat frozen yogurt, or whatever you choose. Makes 12 (2 Tbsp) Servings. Per (2 Tbsp) Serving: 68 Cal; 2 g Fat (less than 1/2 g Sat Fat); 11 g Carb; 00 mg Cholesterol; 56 mg Sodium; 2 g Protein; 1 g Dietary Fiber. Exchanges: 1 Bread/Starch; 1/2 Fat.
CITRUS
BREAD PUDDING 1-3/4 cup nonfat milk In large bowl, whisk milk, egg substitute, sugar, vanilla, orange & lemon peels and cinnamon; stir in bread and prunes. Let stand at room temperature 45 minutes. Preheat oven to 350ºF. Stir margarine into bread mixture; spoon into 8-inch square baking dish coated with vegetable cooking spray. Bake 45 minutes or until pick inserted into center comes out clean. Serve warm or at room temperature with warm Citrus Sauce. Makes 6 Servings. Per Serving w/2Tbsp Sauce: 249 Cal; 5g Total Fat; 1g Sat. Fat; 44g Carb; 6g Protein; 1mg Chol; 244mg Sodium; 6g Protein; 141 mg Calcium. Exchanges: 2 Bread; 1 Fat; 1 Fruit; 1/2 Meat; 1/2 Milk. Citrus Sauce: In small saucepan over medium heat, mix 1/2 cup orange juice, 3 Tbsp sugar, 1 Tbsp margarine, 1/4 tsp grated lemon peel and a dash of cinnamon, until sugar dissolves. Add 1/4 cup water mixed with 2 tsp cornstarch. Bring to a boil; stirring constantly, about 2 minutes, until sauce is slightly thickened. Serve warm.
APRICOT-ALMOND
PUDDING CAKE 1/4 Cup chopped, dried apricots Preheat oven to 300F. Spray a 10-inch nonstick springform pan with nonstick cooking spray and set aside. .Soak apricots in 1/4 cup water in a small bowl for 15 minutes. Drain and discard water. Pat apricots dry with paper towels; set aside. Combine orange juice, ricotta cheese and honey in a medium bowl. Mix on medium speed of electric mixer 5 minutes or until smooth. Combine sugar, cornmeal, flour and nutmeg in a small bowl. Gradually add sugar mixture to orange juice mixture; blend well. Slowly stir in apricots. Pour batter into prepared pan. Sprinkle with almonds. Bake 60 to 70 minutes or until center is firm and cake is golden brown. Dust with powdered sugar, if desired. Serve warm. Makes 8 Servings. Per Serving: 245 Cal; 5 g Total Fat; 48g Carbohydrate; 10 mg Cholesterol; 43 mg Sodium; 6g Protein; 3 g Dietary Fiber. Exchanges: 2-1/2 Starch/Bread; 1 Protein; 1 Fat.
GIANT
BREAKFAST SHORTCAKE Shortcake: 2 cups Light Biscuit Mix (recipe follows) Strawberry Cream Filling: 4 Tbsp sugar or equiv. sugar substitute Preheat oven to 425°. Place shortcake ingredients in a large bowl and stir just until combined. Pour into two 8-inch round cake pans, sprayed with vegetable spray and lightly floured (Wondra® works very well). Bake in preheated oven for 20 minutes, or until toothpick inserted in center comes out clean. Sprinkle 4 Tbsp sugar or sugar substitute over strawberries in one bowl. Combine yogurt, sour cream, vanilla & 2 tsp sugar in another bowl. Remove shortcake from pan by running a knife around the edge and inverting. Spread half of the strawberry mixture on one layer of shortcake. Place the other shortcake layer on top. Top with remaining strawberry mixture. Before serving, top with yogurt and sour cream mixture. Makes Servings: 12. Per Serving: 173 Cal; 4g Fat; 4g Protein; 30g Carbohydrate; 212mg Sodium; 2mg Cholesterol. Exchanges: 1 Fruit; 1 Bread; 1 Fat. LIGHT
BISCUIT MIX 6 cups unbleached white flour In a large bowl, mix together flour, baking powder and salt with a wire whisk or fork. Cut in margarine with pastry blender until crumbly. Store in refrigerator for up to four weeks (best to label it, too!)
NEW YORK VANILLA PUDDING 1/4 cup sugar Combine sugar and cornstarch in a medium saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, until mixture comes to a boil. Cook an additional minute, stirring constantly. Remove from heat. Gradually stir about one-fourth of hot mixture into egg; add to remaining hot mixture, stirring constantly. Cook over low heat, stirring constantly 2 to 3 minutes or until thickened (do not boil!) Remove from heat; stir in vanilla and margarine. pour mixture into four 6-ounce custard cups. Cover with plastic wrap, gently pressing directly on pudding. Chill. Top with chilled Kahlua Cocoa Sauce, if desired. Yield: 4 Servings. Per Serving (w/o Kahlua Sauce): 141 Cal; 3 g Total Fat; 23 g Carb; 71 mg Cholesterol; 92 mg Sodium; 158 mg Calcium. Exchanges: 1/2 Milk; 1 Bread/Starch; 1/2 Fat. RICH
KAHLUA COCOA SAUCE 1/2 cup sugar *For alcohol substitutions see Diabetes & Cooking With Alcohol Combine first 4 ingredients in a medium saucepan, stirring well. Bring mixture to a boil over medium heat, stirring frequently. Stir in Kahlua or substitution; cook 1 minute. Remove from heat and cool. Stir in vanilla. Cover and chill. Serve over ice milk, raspberry ice, fresh raspberries, vanilla pudding or angel food cake. Yield: 1-1/3 cups. Ed. Note: Nutritional analysis calculated using Kahlua liqueur. Per (1 Tablespoon) Serving: 40 Cal; 1/2 g Total Fat; 9 g Carb; 0 mg Cholesterol; 20 mg Sodium. Exchanges: 1 Starch/Carbohydrate.
BREAKFAST
BANANA SPLIT 1/2 banana, sliced Place banana slices into bowl. Spoon yogurt and crushed pineapple on top. Garnish with whipped topping, nuts, and cherry. Makes 1 Serving (adult size). Ed. Note: Take notice of the total carbohydrates per serving so you can make necessary allowances in your daily menu plan! Per (adult) Serving: 331 Cal; 5 g Total Fat (1 g Sat Fat); 56 g Carb; 27 mg Cholesterol; 186 mg Sodium; 14 g protein. Exchanges: 1 Milk; 3 Fruit; 1 Fat.
OLD
FASHIONED RICE PUDDING 1 egg white Preheat oven to 300°F. In a 1-quart casserole, beat the egg white and egg slightly with a fork. Add the skim milk, dry milk, sugar and vanilla, mixing well. Stir in the cooked rice and raisins. Sprinkle the mixture with nutmeg and cinnamon. Set casserole in baking pan and place on oven rack. Fill pan halfway up the side of casserole with boiling water. Bake for 15 minutes; stir the pudding, and bake for another 35 minutes or longer until the milk is absorbed. Serve the pudding warm or chilled. Makes 4 (1/2 cup) Servings. Per Serving: 231 Cal; 2 g Total Fat (1 g Sat Fat); 45 g Carb; 56 mg Cholesterol; 114 mg Sodium; 9 g Protein. Exchanges: 1 Starch; 1 Milk; 1 Fruit.
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