Start the Day with a Healthy Breakfast

On most mornings I serve a high-protein breakfast-usually an omelet made with egg substitute and a small slice of toasted wholewheat bread. Processed breakfast cereal in the morning really raises my husband's blood sugar. Recently, I saw an ad for a special cereal for diabetics. I was excited because it would be so nice to be able serve him a bowl of cereal on a busy morning. I finally found the cereal in the diet food section of my local drugstore. Alas, it has 210 mg of sodium per serving–well above his 140 mg per serving limit.

I decided I would just make my own cereal. Sid tolerates old-fashioned oats well. They have a lower glycemic index than quick or instant oatmeal. Therefore, I went home and searched for a granola recipe using sugar substitute. I found one on the Splenda website (http//www.splenda.ca ) attributed to Anna Olson. http://www.splenda.ca/spenda-recipe-detail.aspx?r=R259&s=S11 I altered it a bit, omitting the dried cranberries, dried apricots and salt and adding more fiber and nuts. You may want to add some raisins but I left them out to lower the carbs. It is delicious.

Granola

Cooking spray
3 cups old-fashioned oats
1/2 cup wheat bran
1/2 cup wheat germ
1 cup pecan pieces
1 cup sliced almonds
2 tablespoons sesame seeds
1/4 cup water
3 tablespoons vegetable oil
1 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 teaspoon allspice
2/3 cup no calorie Splenda®
1 cup raisins (optional)

Preheat the oven to 350 degrees. Line a cookie sheet with aluminum foil and spray with cooking spray.

Combine the oats, wheat bran, wheat germ, pecans, almonds and sesame seeds in a large bowl. In a small sauce pan, whisk together the water, vegetable oil, vanilla, and cinnamon. Add the sugar substitute and stir over medium heat until completely dissolved.

Pour over the oat mixture. Toss several times to coat evenly. Spread out on the prepared cookie sheet. Bake 15-20 minutes stirring every 5 minutes or so. Cool completely. Add the raisins, if using. Store in an airtight container.

French Toast

1/4 cup egg substitute
2 tablespoons skim milk
1 tablespoon (measures-like-sugar) sugar substitute
1/4 teaspoon cinnamon
Cooking spray
2 thin slices homemade whole wheat bread
(or 1 slice purchased bread, cut in half)
1/2 banana, sliced
2 tablespoons sugar-free syrup
Additional cinnamon

Combine the egg substitute, milk, sugar substitute and cinnamon. Whisk to blend. Dip the bread into the egg mixture and let it sit a minute to absorb it. Meanwhile, spray a skillet with cooking spray and heat to medium-high. Reduce the heat to medium-low and slowly brown the bread on both sides. Remove to a plate, top with the bananas and drizzle with the syrup. Sprinkle with a bit of additional cinnamon.

(Be careful with the syrup. The brand I buy contains 115 mg of sodium in 1/4 a cup. I use 2 tablespoons which would be 58 mg of sodium.)

Western Omelet
(Western-style egg substitutes are available but they are too high in sodium [230 mg] for our diet.)

Cooking spray
1 tablespoon chopped bell pepper
1 tablespoon chopped onion
1/3 cup egg substitute
dash of chili powder
dash of cayenne pepper
Salt-free salsa

Spray a 5 inch skillet with cooking spray. Add the bell pepper and onion and cook over medium-low heat until cooked and soft. Remove them from the skillet and set aside.

Season the egg substitute with the chili powder and cayenne pepper. Wipe out the skillet and give quick spray. Heat to medium-high and pour the eggs into the skillet and reduce the heat to medium. With a small spatula, gently push the cooked eggs to the center and tilt the pan to allow the uncooked eggs to run to the outside. When the omelet is just about done, run the spatula under and flip. Remove from heat and add the peppers and onions to one side. Fold the other side over them. Remove to a serving plate. Top with a spoonful of salsa.

Cinnamon Oatmeal

1 cup water
1/2 cup old-fashioned oats
1/8 teaspoon cinnamon
1 teaspoon (measures-like-sugar) sugar substitute
2 teaspoons fat-free, sugar-free non-dairy coffee creamer
1 teaspoon heart-healthy soft margarine

Bring the water to a boil and add the oats. Reduce the heat to medium and cook 5 to 6 minutes. Cover and remove from the heat. Let it sit about 3 minutes. Stir in the remaining ingredients.
I sometimes add 1/2 of an apple, peeled and chopped while cooking.

Sid’s Wholewheat Waffles

My husband adapted this recipe. His waffles were beautiful. I froze the extras and we now have our own toaster waffles in the freezer. Here are his instructions:

2 1/2 cups whole wheat flour
2 teaspoons baking powder
(Or 4 teaspoons sodium and potassium free baking powder)
1/4 teaspoon salt (optional)
2 tablespoons (measures-like-sugar) sugar substitute
1 tablespoon cinnamon
1/2 cup egg substitute
2 cups skim milk
1/4 cup canola oil

Spray waffle iron with cooking spray. Turn it on to pre-heat.

In a large bowl, combine dry ingredients well with a whisk. Add liquids and whisk until liquids are evenly distributed. It’s OK if there are a few small lumps. They will disappear in the cooking. It will thicken more as it sits. If too thick add a little more milk.

Cook each waffle until very little steam can be seen. Allow waffle iron to regain heat for a minute or two between waffles.

Serve with a little heart-healthy soft margarine and sugar-free syrup