CHAPTER 1
BREAKFAST
with Goat Cheese, Sun-Dried Tomatoes, and Oregano
Tofu Scramble with Bell Pepper, Shallot, and Herbs
Fried Eggs with Garlicky Swiss Chard and Bell Pepper
Fried Eggs with Sweet Potatoes and Turkey Sausage
Frittata with Spinach, Bell Pepper, and Basil
with Asparagus, Mushrooms, and Goat Cheese
Open-Faced Poached Egg Sandwiches
Homemade Turkey Breakfast Sausage
100 Percent Whole-Wheat Pancakes
Steel-Cut Oatmeal with Blueberries and Almonds
with Raspberries, Orange, and Pistachios
Chia Pudding with Fresh Fruit and Coconut
Sunflower Seed, Hazelnut, and Cherry Muesli
Cooking our scrambled eggs in extra-virgin olive oil gives them rich flavor and also helps to keep them tender.
Scrambled Eggs with Herbs
SERVES 2
WHY THIS RECIPE WORKS Fluffy and creamy scrambled eggs are the perfect foundation for a good breakfast whether you have diabetes or not. We found that the best way to reduce calories and the saturated fat in our traditional scrambled eggs, without ruining their flavor or texture, was to not include any extra yolks. We replaced the half-and-half we would usually use with low-fat milk and used healthier extra-virgin olive oil instead of butter when cooking. (These slight changes also freed up space nutritionally to add flavor-packed ingredients when it came to creating variations.) Cooking our eggs in olive oil gave them rich flavor and ensured that they remained tender throughout cooking. We don’t recommend substituting skim milk in this recipe. Be sure to remove the eggs from the skillet as soon as they are done to prevent overcooking. We like a combination of fresh herbs in these eggs, but you can use only one if you prefer.
4 large eggs
2 teaspoons 1 percent low-fat milk
Pinch salt
Pinch pepper
1 teaspoon extra-virgin oil
2 tablespoons minced fresh chives, basil, and tarragon
1. Beat eggs, milk, salt, and pepper with fork in bowl until eggs are thoroughly combined and color is pure yellow; do not overbeat.
2. Heat oil in 10-inch nonstick skillet over medium-high heat until shimmering, swirling to coat pan. Add egg mixture and, using rubber spatula, constantly and firmly scrape along bottom and sides of skillet until eggs begin to clump and spatula just leaves trail on bottom of pan, 45 to 75 seconds. Reduce heat to low and gently but constantly fold eggs until clumped and just slightly wet, 30 to 60 seconds. Quickly fold in herbs, then immediately transfer eggs to individual warmed plates. Serve immediately.
PER SERVING
Cal 170 • Total Fat 12g • Sat Fat 3.5g • Chol 370mg
Sodium 220mg • Total Carbs 1g • Fiber 0g • Total Sugar 1g
Added Sugar 0g • Protein 13g • Total Carbohydrate Choices 0
VARIATIONS
Scrambled Eggs with Feta, Shallot, and Basil
Omit salt and herbs. Before adding egg mixture to oil in skillet, cook 1 minced shallot until softened, about 2 minutes. Before removing cooked eggs from skillet, quickly fold in 2 tablespoons crumbled feta cheese and 2 tablespoons chopped fresh basil.
PER SERVING
Cal 200 • Total Fat 13g • Sat Fat 4.5g • Chol 380mg
Sodium 210mg • Total Carbs 4g • Fiber 1g • Total Sugar 2g
Added Sugar 0g • Protein 14g • Total Carbohydrate Choices 0
Scrambled Eggs with Goat Cheese, Sun-Dried Tomatoes, and Oregano
Omit salt and herbs. Before removing eggs from skillet, quickly fold in ¼ cup crumbled goat cheese, 2 tablespoons minced oil-packed sun-dried tomatoes, and 2 teaspoons minced fresh oregano.
PER SERVING
Cal 220 • Total Fat 16g • Sat Fat 6g • Chol 380mg
Sodium 230mg • Total Carbs 3g • Fiber 0g • Total Sugar 1g
Added Sugar 0g • Protein 16g • Total Carbohydrate Choices 0
Scrambled Eggs with Parmesan and Asparagus
Omit salt and herbs. Microwave 4 ounces asparagus, sliced thin on bias, with ½ cup water in small covered bowl until bright green and tender, 1 to 3 minutes; drain, pat dry, and set aside while cooking eggs. Before removing eggs from skillet, quickly fold in asparagus and 2 tablespoons grated Parmesan cheese.
PER SERVING
Cal 210 • Total Fat 14g • Sat Fat 4.5g • Chol 375mg
Sodium 270mg • Total Carbs 3g • Fiber 1g • Total Sugar 2g
Added Sugar 0g • Protein 17g • Total Carbohydrate Choices 0
Tofu Scramble with Bell Pepper, Shallot, and Herbs
SERVES 4
WHY THIS RECIPE WORKS A great tofu scramble will satisfy your craving for scrambled eggs but with very little fat and plenty of plant-based protein. But while recipes for tofu scrambles are numerous, some seem like bland or boring imitations of their eggy counterparts. We wanted a recipe that offered a creamy, egg-like texture and a subtle but satisfying flavor, made more interesting with the addition of some fresh vegetables. We tried silken, soft, medium, and firm tofu, and the soft tofu proved to have a texture closest to eggs, yielding pieces that, when crumbled, were smooth and creamy. (Silken tofu produced a looser scramble, and firmer tofu varieties developed into hard curds.) A small amount of curry powder was key, contributing depth of flavor and a nice touch of color without overwhelming the dish with actual curry flavor. We also found that the tofu could be crumbled into smaller or larger pieces to resemble egg curds of different sizes. If you cannot find soft tofu, you can use silken tofu but your scramble will be significantly wetter. Do not use firm tofu in this recipe.
14 ounces soft tofu, drained and patted dry
1½ teaspoons canola oil
1 small red bell pepper, stemmed, seeded, and chopped fine
1 shallot, minced
½ teaspoon salt
¼ teaspoon ground curry powder
⅛ teaspoon pepper
2 tablespoons minced fresh basil, parsley, tarragon, or marjoram
1. Crumble tofu into ¼- to ½-inch pieces. Spread tofu on paper towel–lined baking sheet and let drain for 20 minutes, then gently press dry with additional paper towels. Heat oil in 10-inch nonstick skillet over medium heat until shimmering. Add bell pepper and shallot and cook until softened, about 5 minutes.
2. Stir in tofu, salt, curry powder, and pepper and cook until tofu is heated through, about 2 minutes. Off heat, stir in basil. Serve.
PER SERVING
Cal 100 • Total Fat 6g • Sat Fat 0g • Chol 0mg
Sodium 290mg • Total Carbs 4g • Fiber 1g • Total Sugar 1g
Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 0
VARIATION
Tofu Scramble with Tomato and Scallions
Omit bell pepper and basil. Add 1 seeded and finely chopped tomato and 1 minced garlic clove to skillet with shallot and cook until tomato is no longer wet, 3 to 5 minutes. Add 2 tablespoons minced scallions to skillet with tofu.
PER SERVING
Cal 100 • Total Fat 6g • Sat Fat 0g • Chol 0mg
Sodium 290mg • Total Carbs 4g • Fiber 1g • Total Sugar 1g
Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 0
NOTES FROM THE TEST KITCHEN
All About Eggs
When eggs are the focal point of a dish, their quality makes a big difference. Here’s what we’ve learned in the test kitchen about buying eggs.
The shell’s hue depends on the breed of the chicken. The run-of-the-mill leghorn chicken produces the typical white egg. Brown-feathered birds, such as Rhode Island Reds, produce ecru- to coffee-colored eggs. Despite marketing hype extolling the virtues of nonwhite eggs, our tests proved that shell color has no effect on flavor.
In our taste tests, farm-fresh eggs were standouts. The large yolks were bright orange and sat very high above the comparatively small whites, and the flavor was exceptionally rich and complex. Organic eggs followed in second place, with eggs from hens raised on a vegetarian diet in third, and the standard supermarket eggs last. Differences were easily detected in egg-based dishes like a scramble or a frittata, but not in baked goods.
Several companies are marketing eggs with a high level of omega-3 fatty acids, the healthful unsaturated fats also found in some fish. In our taste test, we found that more omega-3s translated into a richer egg flavor. Why? Commercially raised chickens usually peck on corn and soy, but chickens on an omega-3-enriched diet have supplements of greens, flaxseeds, and algae, which also add flavor, complexity, and color to their eggs. Read labels carefully and look for brands that guarantee at least 200 milligrams of omega-3s per egg.
How Old Are My Eggs?
Egg cartons are marked with both a sell-by date and a pack date. The pack date is the day the eggs were packed, which is generally within a week of when they were laid but may be as much as 30 days later. The sell-by date is within 30 days of the pack date, which is the legal limit set by the U.S. Department of Agriculture (USDA). In short, a carton of eggs may be up to two months old by the end of the sell-by date. But according to the USDA, eggs are still fit for consumption for an additional three to five weeks past the sell-by date.
Fried Eggs with Garlicky Swiss Chard and Bell Pepper
SERVES 4
WHY THIS RECIPE WORKS Greens for breakfast? When considering options for weekday mornings, Swiss chard doesn’t immediately come to mind. However, the hearty leaves made an ideal partner (instead of toast) for a fried egg, especially when the rich, drippy yolk broke and mingled with the earthy greens. To keep our breakfast quick, we simply bloomed minced garlic in olive oil, then wilted handfuls of chard before adding red bell pepper for sweetness and a pinch of red pepper flakes to perk everything up. The greens became tender and vibrant in 5 minutes. We then drained our vegetables to banish excess liquid before portioning them out, and used the same skillet to quickly fry 4 eggs before sliding them atop our greens. A complementary spritz from a lemon wedge added pleasant brightness. You will need a 12-inch nonstick skillet with a tight-fitting lid for this recipe.
2 tablespoons extra-virgin olive oil
5 garlic cloves, minced
2 pounds Swiss chard, stemmed, 1 cup stems chopped fine, leaves sliced into ½-inch-wide strips
1 small red bell pepper, stemmed, seeded, and cut into ¼-inch pieces
Pinch salt
⅛ teaspoon red pepper flakes
4 large eggs
Lemon wedges
1. Heat 1 tablespoon oil and garlic in 12-inch nonstick skillet over medium-low heat, stirring occasionally, until garlic is light golden, 3 to 5 minutes. Increase heat to high, add chard stems, then chard leaves, 1 handful at a time, and cook until wilted, about 2 minutes. Stir in bell pepper, salt, and pepper flakes and cook, stirring often, until chard is tender and peppers are softened, about 3 minutes. Transfer to colander set in bowl and let drain while preparing eggs; discard liquid. Wipe skillet clean with paper towels.
2. Crack 2 eggs into small bowl. Repeat with remaining 2 eggs in second bowl. Heat remaining 1 tablespoon oil in now-empty skillet over medium-high heat until shimmering; quickly swirl to coat skillet. Working quickly, pour one bowl of eggs in one side of skillet and second bowl of eggs in other side. Cover and cook for 1 minute.
3. Remove skillet from heat and let sit, covered, 15 to 45 seconds for runny yolks (white around edge of yolk will be barely opaque), 45 to 60 seconds for soft but set yolks, and about 2 minutes for medium-set yolks.
4. Divide chard mixture between individual plates and top with eggs. Serve immediately with lemon wedges.
PER SERVING
Cal 190 • Total Fat 12g • Sat Fat 2.5g • Chol 185mg
Sodium 550mg • Total Carbs 11g • Fiber 4g • Total Sugar 3g
Added Sugar 0g • Protein 10g • Total Carbohydrate Choices 1
Fried Eggs with Sweet Potatoes and Turkey Sausage
Using sweet potatoes instead of white in this hash provides it with an earthy, natural sweetness and adds extra nutrients.
Fried Eggs with Sweet Potatoes and Turkey Sausage
SERVES 6
WHY THIS RECIPE WORKS Given that traditional hash is comprised of white potatoes and fatty meat and is loaded with salt, it wouldn’t be amiss to assume that it’s not a great choice for a diabetic diet; but we wanted to make sure that wasn’t the case for our recipe. We started by replacing regular white potatoes with diced sweet potatoes, which are significantly lower in carbohydrates. We paired the sweet potatoes with fresh Italian turkey sausage; the leaner turkey sausage added richness and flavor to our hash without overdoing it on sodium or fat. For extra flavor we sautéed onion, garlic, thyme, sage, lemon zest, and a pinch of red pepper flakes to add to our potato base. We fried eggs in just a teaspoon of olive oil and served them atop our finished hash for extra protein. You will need a 12-inch nonstick skillet with a tight-fitting lid for this recipe.
1½ pounds sweet potatoes, peeled and cut into ¼-inch pieces
2 tablespoons extra-virgin olive oil
¼ teaspoon pepper
8 ounces sweet Italian turkey sausage, casings removed
1 onion, chopped fine
2 garlic cloves, minced
1 teaspoon minced fresh thyme
1 teaspoon minced fresh sage
¼ teaspoon grated lemon zest, plus lemon wedges for serving
Pinch red pepper flakes
6 large eggs
2 tablespoons minced fresh parsley
1. Microwave potatoes, 1 teaspoon oil, and pepper in covered bowl, stirring occasionally, until potatoes begin to soften, 6 to 8 minutes. Drain potatoes well and return to bowl.
2. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add sausage and onion and cook, breaking up sausage with wooden spoon, until sausage is lightly browned and onion is softened, 5 to 7 minutes. Stir in garlic, thyme, sage, lemon zest, and pepper flakes and cook until fragrant, about 30 seconds. Transfer sausage mixture to separate bowl.
3. Wipe skillet clean with paper towel. Heat 1 tablespoon oil in now-empty skillet over medium heat until shimmering. Add potatoes and cook, stirring occasionally, until tender and well browned, about 4 minutes. Stir in sausage mixture and cook until heated through, about 2 minutes. Transfer to serving platter and tent with aluminum foil.
4. Wipe skillet clean with paper towel. Crack 3 eggs into bowl. Crack remaining 3 eggs into second bowl. Heat remaining 1 teaspoon oil in now-empty skillet and heat over medium-low heat until shimmering. Working quickly, pour 1 bowl of eggs into one side of pan and second bowl of eggs into other side of pan. Cover and cook for 1 minute. Remove skillet from heat and let sit, covered, 15 to 45 seconds for runny yolks (white around edge of yolk will be barely opaque), 45 to 60 seconds for soft but set yolks, and about 2 minutes for medium-set yolks. Using rubber spatula, gently transfer eggs on top of hash. Sprinkle with parsley and serve.
PER SERVING
Cal 270 • Total Fat 14g • Sat Fat 2g • Chol 210mg
Sodium 380mg • Total Carbs 23g • Fiber 4g • Total Sugar 7g
Added Sugar 0g • Protein 15g • Total Carbohydrate Choices 1.5
Spinach and Feta Omelets
SERVES 2
WHY THIS RECIPE WORKS A classic filled omelet uses multiple whole eggs, butter (used to cook with as well as brush on the omelet before serving), and a generous amount of cheese. We wanted a nutritionally streamlined version with a foolproof cooking method. Starting with the eggs, we first considered everyone’s leaner go-to, the all-egg-white omelet, but lackluster flavor and leathery texture quickly put an end to that. Instead, we borrowed from our scrambled eggs recipe that had won over tasters. In keeping our omelet diabetes-friendly, we decided to do away with butter altogether, opting to cook with a little canola oil. Ditching the milk (found in our scrambled eggs recipe) meant more structure and a better foil for our delicious vegetable fillings. As for a foolproof cooking method, we found that a good-quality nonstick skillet was essential and a heatproof rubber spatula kept the eggs from tearing as we shaped the omelet with the sides of the pan. To ensure the cheese melted before the eggs overcooked, we crumbled the cheese into small pieces for quick melting and removed the pan from the heat after adding the cheese. The residual heat was enough to melt the cheese without overcooking the eggs. This technique gave us the omelets we had been looking for: moist and creamy with just enough perfectly melted cheese to satisfy any omelet lover.
4 large eggs
1 tablespoon canola oil
1 shallot, minced
4 ounces (4 cups) baby spinach
1 ounce feta cheese, crumbled (¼ cup)
1. Beat 2 eggs with fork in bowl until eggs are thoroughly combined and color is pure yellow; do not overbeat. Repeat with remaining 2 eggs in second bowl.
2. Heat 1 teaspoon oil in 10-inch nonstick skillet over medium heat until shimmering. Add shallot and cook until softened, about 2 minutes. Stir in spinach and cook until wilted, about 1 minute. Using tongs, squeeze out any excess moisture from spinach mixture, then transfer to bowl and cover to keep warm. Wipe skillet clean with paper towels and let cool slightly.
3. Heat 1 teaspoon oil in now-empty skillet over medium heat until shimmering. Add 1 bowl of eggs and cook until edges begin to set, 2 to 3 seconds. Using rubber spatula, stir eggs in circular motion until slightly thickened, about 10 seconds. Use spatula to pull cooked edges of eggs in toward center, then tilt skillet to 1 side so that uncooked eggs run to edge of skillet. Repeat until omelet is just set but still moist on surface, 20 to 25 seconds. Sprinkle 2 tablespoons feta and half of spinach mixture across center of omelet.
4. Off heat, use spatula to fold lower third (portion nearest you) of omelet over filling; press gently with spatula to secure seam, maintaining fold. Run spatula between outer edge of omelet and skillet to loosen. Pull skillet sharply toward you few times to slide unfolded edge of omelet up far side of skillet. Jerk skillet again so that unfolded edge folds over itself, or use spatula to fold edge over. Invert omelet onto plate. Tidy edges with spatula and serve immediately.
5. Wipe skillet clean with paper towels and repeat with remaining 1 teaspoon oil, remaining eggs, remaining 2 tablespoons feta, and remaining filling.
PER SERVING
Cal 270 • Total Fat 20g • Sat Fat 6g • Chol 385mg
Sodium 320mg • Total Carbs 6g • Fiber 2g • Total Sugar 2g
Added Sugar 0g • Protein 16g • Total Carbohydrate Choices 0
VARIATION
Substitute 4 ounces white mushrooms, trimmed and sliced thin, for spinach; cook until lightly browned and dry, 5 to 7 minutes. Stir ¼ teaspoon minced fresh thyme into mushroom mixture and cook until fragrant, about 30 seconds. Transfer filling to bowl and proceed with recipe as directed, substituting ¼ cup shredded Gruyère cheese for feta.
PER SERVING
Cal 270 • Total Fat 19g • Sat Fat 6g • Chol 390mg
Sodium 250mg • Total Carbs 5g • Fiber 1g • Total Sugar 3g
Added Sugar 0g • Protein 18g • Total Carbohydrate Choices 0
Frittata with Spinach, Bell Pepper, and Basil
To ensure our frittata doesn’t dry out or burn, we move it from the stovetop to the oven to set and finish cooking.
Frittata with Spinach, Bell Pepper, and Basil
SERVES 4
WHY THIS RECIPE WORKS Loaded with eggs and cheese, the classic frittata is not the healthiest breakfast option. To transform this dish we looked to reduce the amount of saturated fat and also pack it with vegetables for extra fiber and nutrition. Whole eggs plus small amounts of Parmesan cheese and low-fat milk helped keep our frittata creamy without adding too much fat. We found that starting the frittata on the stovetop and finishing it in the oven set it evenly so it didn’t burn or dry out. Conventional skillets required so much oil to prevent sticking that frittatas cooked in them were likely to be greasy, so we used a nonstick skillet to ensure a clean release. Do not substitute skim milk here. You will need a 10-inch ovensafe nonstick skillet for this recipe.
8 large eggs
1 ounce Parmesan cheese, grated (½ cup)
3 tablespoons 1 percent low-fat milk
2 tablespoons chopped fresh basil
⅛ teaspoon salt
¼ teaspoon pepper
2 teaspoons extra-virgin olive oil
1 small onion, chopped fine
1 red bell pepper, stemmed, seeded, and cut into 2-inch matchsticks
1 garlic clove, minced
3 ounces (3 cups) baby spinach
1. Adjust oven rack to middle position and heat oven to 350 degrees. Beat eggs, Parmesan, milk, basil, salt, and pepper with fork in bowl until eggs are thoroughly combined and color is pure yellow; do not overbeat.
2. Heat oil in 10-inch ovensafe nonstick skillet over medium heat until shimmering. Add onion and bell pepper and cook until softened, about 5 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in spinach and cook until wilted, about 1 minute.
3. Add egg mixture and, using rubber spatula, constantly and firmly scrape along bottom and sides of skillet until eggs begin to clump and spatula just leaves trail on bottom of pan but eggs are still very wet, about 30 seconds. Smooth curds into even layer and cook, without stirring, for 30 seconds.
4. Transfer skillet to oven and bake until frittata is slightly puffy and surface is dry and bounces back when lightly pressed, 6 to 9 minutes. Run spatula around edge of skillet to loosen frittata, then carefully slide it out onto serving plate. Let sit for 5 minutes before slicing and serving.
PER SERVING
Cal 230 • Total Fat 14g • Sat Fat 4.5g • Chol 380mg
Sodium 370mg • Total Carbs 7g • Fiber 2g • Total Sugar 3g
Added Sugar 0g • Protein 17g • Total Carbohydrate Choices 0.5
VARIATION
Frittata with Asparagus, Mushrooms, and Goat Cheese
Omit bell pepper and spinach and substitute ½ cup crumbled goat cheese for Parmesan. Add 4 ounces mushrooms, trimmed and sliced thin, and 4 ounces asparagus, trimmed and cut on bias into ¼-inch pieces, to skillet with onion; increase vegetable cooking time to 6 to 8 minutes.
PER SERVING
Cal 230 • Total Fat 15g • Sat Fat 6g • Chol 380mg
Sodium 290mg • Total Carbs 6g • Fiber 1g • Total Sugar 3g
Added Sugar 0g • Protein 17g • Total Carbohydrate Choices 0.5
Open-Faced Poached Egg Sandwiches
SERVES 4
WHY THIS RECIPE WORKS An open-faced egg sandwich is a good choice for the diabetic diet and here a whole-wheat English muffin spread with goat cheese makes a great base for a poached egg. To make it hearty and add a nutritional punch, we added sliced tomato and a generous helping of sautéed spinach. The vinegar in the egg poaching water adds more than just flavor—it lowers the pH in the water, ensuring that the egg whites stay intact during cooking. You will need a 12-inch nonstick skillet with a tight-fitting lid for this recipe.
2 ounces goat cheese, crumbled and softened (½ cup)
½ teaspoon lemon juice
⅛ teaspoon pepper
2 whole-wheat English muffins, split in half, toasted, and still warm
1 small tomato, cored, seeded, and sliced thin (about 8 slices)
2 teaspoons extra-virgin olive oil
1 shallot, minced
1 garlic clove, minced
4 ounces (4 cups) baby spinach
⅛ teaspoon salt
2 tablespoons distilled vinegar
4 large eggs
1. Adjust oven rack to middle position and heat oven to 300 degrees. Stir goat cheese, lemon juice, and pepper together in bowl until smooth. Spread goat cheese mixture evenly over warm English muffin halves and top with tomato slices. Arrange English muffins on rimmed baking sheet and keep warm in oven while preparing spinach and eggs.
2. Heat oil in 12-inch nonstick skillet over medium heat until shimmering. Add shallot and cook until softened, about 2 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in spinach and salt and cook until wilted, about 1 minute. Using tongs, squeeze out any excess moisture from spinach, then divide evenly among English muffins.
3. Wipe skillet clean with paper towels, then fill it nearly to rim with water. Add vinegar and bring to boil over high heat. Meanwhile, crack eggs into two teacups (2 eggs in each). Reduce water to simmer. Gently tip cups so eggs slide into skillet simultaneously. Remove skillet from heat, cover, and poach eggs for 4 minutes (add 30 seconds for firm yolks).
4. Using slotted spoon, gently lift eggs from water and let drain before laying them on top of spinach. Serve immediately.
PER SANDWICH
Cal 210 • Total Fat 11g • Sat Fat 4g • Chol 195mg
Sodium 350mg • Total Carbs 17g • Fiber 3g • Total Sugar 4g
Added Sugar 0g • Protein 13g • Total Carbohydrate Choices 1
We opt for homemade pico de gallo and sliced avocado to keep our taco filling fresh.
Breakfast Tacos
Serves 2
WHY THIS RECIPE WORKS We love tacos for lunch and dinner. So why not for the most important meal of the day? Inherent to all tacos is the tortilla, specifically a flour tortilla. It should be tender and chewy yet sturdy enough to hold the substantial fillings with a clean, non-distracting flavor. Unfortunately, most store-bought flour tortillas tip the scales in calories, fat, sodium, and carbohydrates. Homemade tortillas would be better nutritionally but didn’t seem practical for only two people, beside the best-tasting versions still contained shortening. Store-bought corn tortillas, which are whole grain, made a great and easy substitute for flour ones. With the tortillas squared away, we focused on arguably the second most important part of a taco—the filling. We wanted to keep the filling pretty simple; it’s breakfast, after all. Most breakfast tacos feature scrambled eggs with a few add-ins. Four eggs and two tablespoons of low-fat milk made up the egg-based portion of our tacos. The addition of cheese folded into the eggs helped boost flavor and avoided the need to fuss with cheese later when building the tacos. As for the rest of the filling, we ditched the typical greasy processed breakfast meats (bacon and sausage) in favor of something lighter-tasting. Refreshing pico de gallo (fresh tomato, shallot, cilantro leaves, jalapeño, lime juice, and a pinch of salt) and avocado slices made up the rest of our delicious and healthy dish. A few more bright cilantro leaves on top completed these perfect breakfast tacos for two. Do not substitute skim milk here. Be sure to remove the eggs from the skillet as soon as they are done to prevent them from overcooking.
1 plum tomato, cored and chopped fine
1 shallot, minced
¼ cup fresh cilantro leaves
1 tablespoon minced jalapeño chile
1 tablespoon lime juice
Salt
4 large eggs
2 tablespoons 1 percent low-fat milk
1 teaspoon canola oil
1 ounce cheddar cheese, shredded (¼ cup)
4 (6-inch) corn tortillas, warmed
½ avocado, sliced ¼ inch thick
1. Combine tomato, shallot, 2 tablespoons cilantro, jalapeño, lime juice, and pinch salt in bowl; set pico de gallo aside for serving.
2. Beat eggs, milk, and pinch salt with fork in bowl until eggs are thoroughly combined and color is pure yellow; do not overbeat.
3. Heat oil in 10-inch nonstick skillet over medium-high heat until shimmering, swirling to coat pan. Add egg mixture and, using rubber spatula, constantly and firmly scrape along bottom and sides of skillet until eggs begin to clump and spatula just leaves trail on bottom of pan, 45 to 75 seconds. Reduce heat to low and gently but constantly fold eggs until clumped and just slightly wet, 30 to 60 seconds. Quickly fold in cheddar, then immediately transfer eggs to medium bowl.
4. Divide egg mixture between tortillas and top with pico de gallo, avocado, and remaining 2 tablespoons cilantro leaves. Serve immediately.
PER SERVING (2 TACOS)
Cal 440 • Total Fat 26g • Sat Fat 7g • Chol 390mg
Sodium 430mg • Total Carbs 33g • Fiber 6g • Total Sugar 4g
Added Sugar 0g • Protein 20g • Total Carbohydrate Choices 2
Mashed black beans are the perfect protein- and fiber-rich base for sliced avocado, marinated red onion, and tomatoes.
Avocado and Bean Toast
SERVES 4
WHY THIS RECIPE WORKS Avocado toast is one of our favorite healthy snacks, but we wanted a topped toast that was a bit more substantial and could stand alone as breakfast. We chose a bold Southwestern flavor profile to liven up our morning: Mashed black beans on toast elevated with a bit of spice, fresh tomato, and a squeeze of lime is hard to argue with. By simply mashing our beans with hot water, oil, and lime zest and juice, we were able to get a flavorsome, well-textured base. We really liked the addition of spicy quick-pickled onions, but didn’t appreciate the added sugar and salt they supply. By marinating some red onion in vinegar and red pepper, we were able to add pops of brightness, color, and spice without the extra carbs or sodium.
1 small red onion, halved and sliced thin
½ cup red wine vinegar
½ teaspoon red pepper flakes
4 ounces grape or cherry tomatoes, quartered
4 teaspoons extra-virgin olive oil
Salt and pepper
1 (15-ounce) can no-salt-added black beans, rinsed
¼ cup boiling water
½ teaspoon grated lime zest plus 1 tablespoon juice
4 (2-ounce) slices rustic 100 percent whole-grain bread, toasted
1 ripe avocado, halved, pitted, and sliced thin
¼ cup fresh cilantro leaves
1. Combine onion, vinegar, and pepper flakes in small bowl and let sit at room temperature for at least 20 minutes. (Onions can be refrigerated for up to 3 days.)
2. Combine tomatoes, 1 teaspoon oil, pinch salt, and pinch pepper in second bowl. Using potato masher in third bowl, mash beans, boiling water, lime zest and juice, ½ teaspoon salt, pinch pepper, and remaining 1 tablespoon oil to coarse paste, leaving some whole beans intact.
3. Spread mashed bean mixture evenly on toast and shingle avocado on top. Drain onions, then arrange on top of avocado along with tomatoes and cilantro. Serve.
PER SERVING
Cal 350 • Total Fat 15g • Sat Fat 2g • Chol 0mg
Sodium 560mg • Total Carbs 42g • Fiber 12g • Total Sugar 6g
Added Sugar 0g • Protein 13g • Total Carbohydrate Choices 3
NOTES FROM THE TEST KITCHEN
Getting to Know Avocados
Although avocados are high in fat, it is largely the monounsaturated kind important in heart-healthy diets. They also are high in fiber and a source of lutein, a natural antioxidant known to be beneficial to healthy eyes and skin. We favor small, rough-skinned California Hass avocados over the larger, smooth-skinned Florida avocados, which taste watery and bland. Avocados are typically sold relatively hard and unripe and require at least a day or two in a dark, warm spot to soften and develop their characteristically creamy texture and flavor. When ripe, the skins of Hass avocados turn from green to dark purplish-black and the fruit will yield slightly to a gentle squeeze when held in the palm of your hand. Another way to identify ripeness involves the small stem on the small end of the avocado. If you can easily flick it off with your finger, and you can see green underneath it, the avocado is ripe. If the stem is not easily removed, save the avocado for another day.
Homemade Turkey Breakfast Sausage
Our lean turkey breakfast sausages are a great add-on to many of the carb-only recipes in this chapter.
Homemade Turkey Breakfast Sausage
MAKES 16 LINKS
WHY THIS RECIPE WORKS These homemade turkey sausages are infused with the flavor of sage and maple, are easy to make, and have just 3 grams of fat for a serving of two sausages. They beat out any store-bought variety hands-down in terms of flavor and fit easily into the diabetic diet. To keep the fat on the low side we turned to 93 percent lean ground turkey, sautéing a quarter of it first with a little canola oil then adding flavorful minced fresh sage. The precooked bits of meat provided both chewy texture and rich flavor throughout the sausage. To bind our sausages together, a mixture of buttermilk and whole-wheat bread mashed to a paste worked perfectly (the buttermilk added welcome tang). Be sure to use ground turkey, not ground turkey breast (also labeled 99 percent fat-free), in this recipe.
1 tablespoon canola oil
1 pound ground turkey
2 teaspoons minced fresh sage or ½ teaspoon dried
1½ (1-ounce) slices hearty whole-wheat sandwich bread, crusts removed, torn into small pieces
¼ cup buttermilk
1 tablespoon maple syrup
1 garlic clove, minced
1 teaspoon salt
½ teaspoon pepper
1 teaspoon minced fresh thyme or ¼ teaspoon dried
Pinch cayenne pepper
Pinch ground nutmeg
1. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium heat until shimmering. Add 4 ounces ground turkey and cook, breaking up meat with wooden spoon, until well browned, 6 to 8 minutes. Stir in sage and cook until fragrant, about 30 seconds; transfer to bowl and let cool slightly. Wipe skillet clean with paper towels.
2. Using fork, mash bread and buttermilk into paste in large bowl. Stir in cooked turkey, maple syrup, garlic, salt, pepper, thyme, cayenne, and nutmeg. Add remaining uncooked turkey and knead with hands until thoroughly combined. Working with 1 heaping tablespoon of mixture at a time, use wet hands to shape mixture into sixteen 4-inch-long links. (Sausages can be wrapped tightly in plastic wrap and aluminum foil and frozen for up to 1 month; thaw before cooking.)
3. Heat remaining 2 teaspoons oil in skillet over medium heat until shimmering. Add sausages and cook until well browned on all sides, about 10 minutes. Transfer sausages to paper towel–lined plate and let drain briefly before serving.
PER SERVING (2 LINKS)
Cal 100 • Total Fat 2.5g • Sat Fat 1g • Chol 25mg
Sodium 350mg • Total Carbs 3g • Fiber 0g • Total Sugar 2g
Added Sugar 2g • Protein 15g • Total Carbohydrate Choices 0
Cheesy Baked Grits
SERVES 10
WHY THIS RECIPE WORKS Rich and cheesy, baked grits would generally be off limits for anyone aiming to eat healthfully as they are usually packed with shredded cheese, not to mention cream. And while this version is still a treat, we were able to keep butter and cheese to a minimum and swap in low-fat milk for cream. To start, we built a flavorful base in which to cook the grits. A little finely chopped onion sautéed in a just a tablespoon of butter was first. To that, we added water, the milk, and some hot sauce, bringing it all to a boil before adding old-fashioned grits. Once the grits were thick and creamy and had absorbed all the liquid, we added half the cheese and the eggs and poured it all into a baking dish. A topping of an additional ½ cup shredded cheese turned appealingly golden in the oven and ensured cheesy flavor in every bite. Smoked cheddar or Gouda both work nicely here in place of the cheddar.
1 tablespoon unsalted butter
1 onion, chopped fine
1 teaspoon salt
4½ cups water
1½ cups 1 percent low-fat milk
¾ teaspoon hot sauce
1½ cups old-fashioned grits
4 ounces extra-sharp cheddar cheese, shredded (1 cup)
4 large eggs, lightly beaten
¼ teaspoon pepper
1. Adjust oven rack to lower-middle position and heat oven to 350 degrees. Lightly spray 13 by 9-inch baking dish with canola oil spray. Melt butter in large saucepan over medium heat. Add onion and salt and cook until softened, about 5 minutes. Stir in water, milk, and hot sauce and bring to boil.
2. Pour grits into boiling liquid in very slow stream while whisking constantly in circular motion to prevent clumping. Reduce heat to low, cover, and cook, stirring often and vigorously (make sure to scrape corners of pot), until grits are thick and creamy, 10 to 15 minutes.
3. Off heat, whisk in ½ cup cheddar, eggs, and pepper. Pour mixture into prepared dish, smooth top, and sprinkle with remaining ½ cup cheddar. Bake until top is browned and grits are hot, 35 to 45 minutes. Let cool for 10 minutes before serving.
PER SERVING
Cal 190 • Total Fat 8g • Sat Fat 4g • Chol 90mg
Sodium 360mg • Total Carbs 22g • Fiber 2g • Total Sugar 3g
Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 1
100 Percent Whole-Wheat Pancakes
Instead of covering our hearty whole-wheat pancakes with sugary syrup, we top them with flavored yogurt, berries, and almonds.
100 Percent Whole-Wheat Pancakes
MAKES 15 PANCAKES
WHY THIS RECIPE WORKS Pancakes seemed like the perfect opportunity to showcase whole-wheat flour for a healthier breakfast with more nutrients and fiber than its all-purpose flour counterpart. While most whole-wheat pancake recipes shy away from using only whole-wheat flour, we prepared a batch of 100 percent whole-wheat pancakes. Rather than being leaden, they turned out light and fluffy, thanks to the bran present in the whole-wheat flour that cuts through any gluten strands that form, preventing the batter from becoming tough. The robust flavor of our pancakes paired perfectly with our fragrant Orange-Honey Yogurt, which added sweetness without all the sugar of syrup. Adding a sprinkle of fresh berries and nuts improved the nutritional content of the dish. An electric griddle set at 350 degrees can be used in place of a skillet.
2 cups (11 ounces) whole-wheat flour
2 tablespoons sugar
1½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
2¼ cups buttermilk
5 tablespoons plus 2 teaspoons canola oil
2 large eggs
1 recipe Orange-Honey Yogurt (recipe follows)
5 ounces (1 cup) raspberries
1 cup sliced almonds, toasted
1. Adjust oven rack to middle position and heat oven to 200 degrees. Set wire rack in rimmed baking sheet.
2. Whisk flour, sugar, baking powder, baking soda, and salt together in large bowl. In separate bowl, whisk buttermilk, 5 tablespoons oil, and eggs together until combined. Whisk buttermilk mixture into flour mixture until smooth. Make well in center of dry ingredients, add all of wet ingredients to well, and gently stir until just combined. Mixture will be thick; do not add more buttermilk.
3. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium heat until shimmering, 3 to 5 minutes. Using paper towels, wipe out oil, leaving thin film in skillet. Using ¼-cup measure, portion batter into skillet, spreading each into 4-inch round using back of spoon. Cook until edges are set, first side is golden, and bubbles on surface are just beginning to break, 2 to 3 minutes.
4. Flip pancakes and cook until second side is golden, 1 to 3 minutes. Transfer to prepared rack and keep warm in oven. Repeat with remaining batter, adding remaining oil to skillet as needed. Serve, dolloping each pancake with 1 rounded tablespoon of orange-honey yogurt and sprinkling with raspberries and almonds.
PER PANCAKE WITH ABOUT 1 TABLESPOON ORANGE-HONEY YOGURT
Cal 200 • Total Fat 10g • Sat Fat 1.5g • Chol 30mg
Sodium 180mg • Total Carbs 24g • Fiber 4g • Total Sugar 7g
Added Sugar 4g • Protein 8g • Total Carbohydrate Choices 1.5
Orange-Honey Yogurt
MAKES ABOUT 1¼ CUPS
Do not substitute 0 percent Greek yogurt.
1 cup 2 percent Greek yogurt
2 tablespoons honey
¼ teaspoon grated orange zest plus 2 tablespoons juice
Whisk ingredients together in bowl. (Yogurt can be refrigerated for up to 3 days.) Serve.
PER TABLESPOON
Cal 15 • Total Fat 0 g • Sat Fat 0g • Chol 0mg
Sodium 0mg • Total Carbs 2g • Fiber 0g • Total Sugar 2g
Added Sugar 2g • Protein 1g • Total Carbohydrate Choices 0
NOTES FROM THE TEST KITCHEN
Making Better Pancakes
Here are our tips for getting perfectly fluffy, golden-brown pancakes every time.
Make a Well When Mixing Make a well in the center of the dry ingredients, pour the liquid ingredients into the well, and gently whisk together until just incorporated. We like this method when making liquidy batters, because it helps incorporate the wet ingredients into the dry without overmixing.
Leave Some Lumps When stirring the batter, be careful not to overmix it—the batter should actually have a few lumps. Overmixed batter makes for dense pancakes.
Get the Skillet Hot But Not Scorching Heat the oil in a 12-inch nonstick skillet over medium heat for 3 to 5 minutes. If the skillet is not hot enough, the pancakes will be pale and dense. Knowing when the skillet is hot enough can take some practice; if you’re not sure if the skillet is ready, try cooking just one small pancake to check.
Wipe Out Excess Oil Before adding the batter, use a wad of paper towels to carefully wipe out the excess oil, leaving a thin film of oil in the pan. If you use too much oil, the delicate cakes will taste greasy and dense.
Use a ¼-Cup Measure Add the batter to the skillet in ¼-cup increments (two or three pancakes will fit at a time). Using a measuring cup ensures that the pancakes are the same size and that they cook at the same rate. Don’t crowd the pan or the pancakes will run together and be difficult to flip.
Flip When You See Bubbles Cook the pancakes on the first side until bubbles on the surface just begin to break, about 2 minutes. The bubbles indicate that the pancakes are ready to be flipped. If the pancakes are not browned when flipped, the skillet needs to be hotter; if the pancakes are too brown, turn down the heat.
Blueberry Oat Pancakes
MAKES 18 PANCAKES
WHY THIS RECIPE WORKS A classic pancake makes for a delicious component in a breakfast but doesn’t offer much in the way of nutrition. To give this breakfast a boost, we turned to whole grains and zeroed in on oats for their nutty flavor, hearty texture, and high fiber content. We were able to create a smooth base for our batter using three-quarters oat flour, with ½ cup all-purpose flour providing structure and lift. We stirred whole rolled oats into our batter as well. Pre-soaked until just softened, they gave our pancakes a satisfying, nubby texture. Fresh blueberries, cinnamon, and nutmeg paired nicely with the toasty oats. Lastly, switching from whole milk to low-fat buttermilk kept our pancakes light and fluffy. We prefer using store-bought oat flour, as it has a very fine grind and creates the most fluffy pancakes, but you can make your own in a pinch: Grind 1½ cups (4½ ounces) old-fashioned rolled oats in a food processor to a fine meal, about 2 minutes; note pancakes will be denser if using ground oats. Do not use toasted oat flour, or quick, instant, or thick-cut oats in this recipe. An electric griddle set at 350 degrees can be used in place of a skillet.
2 cups buttermilk, plus extra as needed
1 cup (3 ounces) old-fashioned rolled oats
1½ cups (4½ ounces) oat flour
½ cup (2½ ounces) all-purpose flour
2½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon salt
⅛ teaspoon ground nutmeg
2 large eggs
3 tablespoons plus 2 teaspoons canola oil
3 tablespoons sugar
2 teaspoons vanilla extract
7½ ounces (1½ cups) blueberries
1 recipe Orange-Honey Yogurt (page 25)
1. Adjust oven rack to middle position and heat oven to 200 degrees. Set wire rack in rimmed baking sheet. Combine 1 cup buttermilk and oats in bowl and let sit at room temperature until softened, about 15 minutes.
2. Whisk oat flour, all-purpose flour, baking powder, cinnamon, salt, and nutmeg together in large bowl. In separate bowl, whisk remaining 1 cup buttermilk, eggs, 3 tablespoons oil, sugar, and vanilla together until frothy, about 1 minute. Make well in center of dry ingredients, add all of egg mixture to well, and gently stir until just combined. Using rubber spatula, fold in oat-buttermilk mixture until just combined.
3. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium heat until shimmering, 3 to 5 minutes. Using paper towels, wipe out oil, leaving thin film in skillet. Using ¼-cup measure, portion batter into skillet, spreading each into 4-inch round using back of spoon. Sprinkle each pancake with 1 rounded tablespoon blueberries. Cook until edges are set, first side is golden, and bubbles on surface are just beginning to break, 2 to 3 minutes.
4. Flip pancakes and cook until second side is golden, 1 to 3 minutes. Transfer to prepared rack and keep warm in oven. Repeat with remaining batter, whisking additional buttermilk into batter as needed to loosen, and adding remaining oil to pan as necessary. Serve, dolloping each pancake with 1 tablespoon of orange-honey yogurt.
PER PANCAKE WITH ABOUT 1 TABLESPOON ORANGE-HONEY YOGURT
Cal 130 • Total Fat 4.5g • Sat Fat 1g • Chol 25mg
Sodium 135mg • Total Carbs 19g • Fiber 2g • Total Sugar 7g
Added Sugar 4g • Protein 5g • Total Carbohydrate Choices 1
Steel-Cut Oatmeal with Blueberries and Almonds
For a quick nutritious breakfast, we soak steel-cut oats overnight then cook them the next morning.
Steel-Cut Oatmeal with Blueberries and Almonds
SERVES 4
WHY THIS RECIPE WORKS Steel-cut oats, which are dried oat kernels cut crosswise into coarse bits, create an oatmeal that is full of texture while still being luscious and creamy, and have the added benefit of being a whole grain. Normally steel-cut oats require a long cooking time, so we sped up the process by soaking them overnight and then heating them through in the morning. We replaced whole milk with lighter 1 percent, which was amply rich and creamy. We cut down significantly on both salt and sugar, finding a mere ¼ teaspoon of salt was plenty and 1 tablespoon of brown sugar (which packs more of a flavorful punch than white sugar) was more than enough to sweeten our oatmeal. Cinnamon and nutmeg provided the classic, warm spice flavor we were searching for. We topped our finished oatmeal with blueberries and chopped, lightly toasted almonds. Do not substitute rolled oats for steel-cut oats. This oatmeal reheats well, so you can quickly serve it up again later in the week.
3 cups water
1 cup steel-cut oats
¼ teaspoon salt
½ cup 1 percent low-fat milk
1 tablespoon packed brown sugar
¼ teaspoon ground cinnamon
Pinch ground nutmeg
2½ ounces (½ cup) blueberries
⅓ cup whole almonds, toasted and chopped coarse
1. Bring water to boil in large saucepan over high heat. Off heat, stir in oats and salt, cover, and let sit for at least 12 hours or up to 24 hours.
2. Stir milk, sugar, cinnamon, and nutmeg into oats and bring to boil over medium-high heat. Reduce heat to medium and cook, stirring occasionally, until oats are softened but still retain some chew and mixture thickens and resembles warm pudding, 4 to 6 minutes.
3. Remove saucepan from heat and let sit for 5 minutes. Stir to recombine and serve, sprinkling individual portions with blueberries and almonds.
PER SERVING (½ CUP)
Cal 270 • Total Fat 8g • Sat Fat 1g • Chol 0mg
Sodium 170mg • Total Carbs 42g • Fiber 6g • Total Sugar 8g
Added Sugar 3g • Protein 9g • Total Carbohydrate Choices 3
VARIATION
Steel-Cut Oatmeal with Raspberries, Orange, and Pistachios
Substitute 1 teaspoon grated orange zest for cinnamon and nutmeg, ½ cup raspberries for blueberries, and ⅓ cup shelled pistachios, toasted and chopped, for almonds.
PER SERVING (½ CUP)
Cal 260 • Total Fat 7g • Sat Fat 1g • Chol 0mg
Sodium 170mg • Total Carbs 41g • Fiber 7g • Total Sugar 7g
Added Sugar 3g • Protein 9g • Total Carbohydrate Choices 3
NOTES FROM THE TEST KITCHEN
Understanding Oats
We found only one type of oat that was just right for our ideal bowl of oatmeal. Also called Scottish or Irish oats, steel-cut oats are simply whole oats that have been cut into smaller pieces. They take longer to cook than regular rolled oats, but the outcome is worth the wait—and with our easy recipe, most of the time is hands-off. The hot cereal made with steel-cut oats had a faint nutty flavor, and while its consistency was surprisingly creamy, it also had a pleasing chewy quality. Rolled oats, on the other hand, resulted in bland, gummy oatmeal.
|
UNCOOKED |
COOKED |
|
|
Oat Groats |
Whole oats hulled and cleaned |
These have a flavor reminiscent of brown rice and a very coarse texture. |
|
Steel-Cut Oats |
Groats cut crosswise into a few pieces |
These make a creamy yet chewy hot cereal with a nutty flavor. |
|
Rolled Oats |
Groats steamed and pressed into flat flakes; also known as old-fashioned or regular |
These American-style oats make a drab, gummy bowl of oatmeal. |
|
Quick Oats |
Groats rolled extra-thin |
Cooked, these are flavorless and quick to cool into a flabby, pastelike consistency. |
|
Instant Oats |
Precooked rolled oats |
These make a gummy, gelatinous cereal. |
Yogurt Parfaits
SERVES 4
WHY THIS RECIPE WORKS Creamy yogurt, fresh fruit, and crunchy, toasted nuts make an easy and healthy start to the day—and layering them in a tall glass makes a simple breakfast feel like a special occasion. The bright flavor of lower-carb and fiber-rich fresh berries perfectly complemented the plain yogurt. We also added low-calorie, high-protein almonds and sunflower seeds, which we toasted to bring out their flavor and crunch. Almost any combination of fruits, nuts, and seeds will work well here. Do not substitute frozen fruit. Serve the parfaits within 15 minutes of assembling or the nuts and seeds will begin to turn soggy.
1 cup whole almonds, toasted and chopped
½ cup raw sunflower seeds, toasted
3 cups low-fat plain yogurt
20 ounces (4 cups) blackberries, blueberries, raspberries, and/or sliced strawberries
Combine almonds and sunflower seeds in bowl. Using four 16-ounce glasses, spoon ¼ cup yogurt into each glass, then top with ⅓ cup berries, followed by 2 tablespoons nut mixture. Repeat layering process 2 more times with remaining yogurt, berries, and nut mixture. Serve.
PER SERVING
Cal 480 • Total Fat 29g • Sat Fat 4g • Chol 10mg
Sodium 130mg • Total Carbs 39g • Fiber 11g • Total Sugar 24g
Added Sugar 0g • Protein 22g • Total Carbohydrate Choices 2.5
Chia Pudding with Fresh Fruit and Coconut
Chia seeds hydrated in milk overnight and topped with fresh fruit and toasted coconut make an easy, hands-off breakfast.
Chia Pudding with Fresh Fruit and Coconut
SERVES 4
WHY THIS RECIPE WORKS Chia pudding comes together by what seems like Jack and the Beanstalk–level magic. When chia seeds are combined with liquid and left to soak overnight they create a gel, which thickens and produces a no-cook tapioca-like pudding—a spectacular base for a simple, healthy breakfast. Pudding alchemy aside, chia is great because it’s a nutritional powerhouse, packed with fiber, protein, and omega-3 fatty acids; plus, it has a neutral flavor that’s the perfect canvas for fruity toppings. This recipe took little effort, just time. We tried to cut back on that by scalding the milk to speed up the thickening process. And indeed we could: After just 15 minutes the pudding had thickened as much as it had after a cold overnight soak. But that speed came with downsides: a decidedly grassier, “seedier” flavor and the loss of the fresh, milky notes we enjoyed in the soaked pudding. So we stuck with the hands-off overnight method. Before we put it to bed for the night, we gave the pudding a quick second whisk 15 minutes after its initial mixing to make sure all the chia hydrated and to prevent clumping. To flavor the pudding, we kept things simple with vanilla extract and maple syrup, which pair nicely with almost any toppings you have at your breakfast table. You have to soak the chia seeds for at least 8 hours or up to 1 week.
2 cups 1 percent low-fat milk, plus extra for serving
½ cup chia seeds
2 tablespoons maple syrup
1½ teaspoons vanilla extract
¼ teaspoon salt
2 cups (10 ounces) blueberries, raspberries, blackberries, sliced strawberries, and/or sliced bananas
¼ cup unsweetened flaked coconut, toasted
1. Whisk milk, chia seeds, maple syrup, vanilla, and salt together in bowl. Let mixture sit for 15 minutes, then whisk again to break up any clumps. Cover and refrigerate for at least 8 hours or up to 1 week.
2. Stir pudding to recombine and adjust consistency with extra milk as needed. Top individual portions with fruit and coconut before serving.
PER SERVING (½ CUP)
Cal 250 • Total Fat 11g • Sat Fat 4.5g • Chol 5mg
Sodium 210mg • Total Carbs 30g • Fiber 11g • Total Sugar 16g
Added Sugar 6g • Protein 9g • Total Carbohydrate Choices 2
NOTES FROM THE TEST KITCHEN
Chia Seeds
Chia seeds, from the flowering chia plant, look unassuming, like gray poppy seeds. But when they meet liquid, they swell into tapioca-like beads. Why do you want to eat them? They’re full of protein, omega-3 fatty acids, and fiber, along with other nutrients. Almost all of the carbs in chia seeds is fiber, which means that almost none of those carbs are sugar or starch. This is great for people on a diabetes-friendly diet.
Omega-3 Granola
MAKES ABOUT 6 CUPS; SERVES 12
WHY THIS RECIPE WORKS Store-bought granola is often packed with sugar in various forms, so we wanted to make our own granola at home, with crunchy clusters that wouldn’t end up being a starch bomb. To bulk up our oats, we used a healthy amount of nutritionally rich almonds, walnuts, sunflower seeds, and sesame seeds, all full of good unsaturated fats. We also appreciated that the protein in the nuts would keep us fuller, longer. Flaxseeds provided an additional punch of omega-3s, and also helped bind the granola. Using canola oil and honey also helped bind our oats together. We were able to avoid the often sandy texture of oats by cooling our granola en masse and breaking it apart once cooled. Do not substitute quick oats, instant oats, or steel-cut oats in this recipe.
⅓ cup slivered almonds
⅓ cup walnuts, chopped
3 cups (9 ounces) old-fashioned rolled oats
3 tablespoons canola oil
¼ cup raw sunflower seeds
2 tablespoons sesame seeds
½ cup honey
2 tablespoons ground flaxseeds
¼ teaspoon salt
½ cup raisins
1. Adjust oven rack to middle position and heat oven to 325 degrees. Line rimmed baking sheet with parchment paper and lightly spray with canola oil spray. Toast almonds and walnuts in 12-inch skillet over medium heat, stirring often, until fragrant and beginning to darken, about 3 minutes. Stir in oats and oil and continue to toast until oats begin to turn golden, about 2 minutes. Stir in sunflower seeds and sesame seeds and continue to toast until mixture turns golden, about 2 minutes.
2. Off heat, stir in honey, flaxseeds, and salt until well coated. Spread granola evenly over prepared sheet. Bake, stirring every few minutes, until granola is light golden brown, about 15 minutes.
3. Stir in raisins. With lightly greased stiff metal spatula, push granola onto one-half of baking sheet and press gently into ½-inch-thick slab. Let granola cool to room temperature, about 30 minutes. Loosen dried granola with spatula, break into small clusters, and serve. (Granola can be stored at room temperature in airtight container for up to 2 weeks.)
PER ½-CUP SERVING
Cal 240 • Total Fat 11g • Sat Fat 1g • Chol 0mg
Sodium 55mg • Total Carbs 32g • Fiber 4g • Total Sugar 16g
Added Sugar 11g • Protein 5g • Total Carbohydrate Choices 2
VARIATIONS
Substitute 1 cup unsweetened dried cherries for raisins.
PER ½-CUP SERVING
Cal 250 • Total Fat 11g • Sat Fat 1g • Chol 0mg
Sodium 55mg • Total Carbs 34g • Fiber 4g • Total Sugar 16g
Added Sugar 11g • Protein 5g • Total Carbohydrate Choices 2
Omega-3 Granola with Peanut Butter
Substitute ⅔ cup peanuts, chopped, for almonds and walnuts. Reduce amount of oil to 2 tablespoons and stir ¼ cup natural unsweetened creamy peanut butter into oat mixture with honey and flaxseed.
PER ½-CUP SERVING
Cal 270 • Total Fat 13g • Sat Fat 1.5g • Chol 0mg
Sodium 80mg • Total Carbs 34g • Fiber 4g • Total Sugar 17g
Added Sugar 11g • Protein 7g • Total Carbohydrate Choices 2
NOTES FROM THE TEST KITCHEN
Flaxseeds
Flaxseeds are one of the highest sources known for the omega-3 fatty acid called alpha-linolenic acid (ALA), which is found only in certain plant foods and oils, and must be supplied by our diet for good health. (The other two omega-3 fatty acids are found in fish.) Similar in size to sesame seeds, they have a sweet, wheaty flavor and are sold both whole and ground. Whole seeds have a longer shelf life, but grinding the seeds will improve the release of the omega-3s and other nutrients once consumed. You can grind the whole seeds in a spice grinder or food processor. We store flaxseeds, like other nuts and seeds, in the freezer.
For a new spin on granola, we use protein-packed quinoa flakes instead of traditional rolled oats.
Quinoa Granola
MAKES ABOUT 9 CUPS; SERVES 18
WHY THIS RECIPE WORKS For a new take on granola we decided to turn to quinoa, a seed known to be a protein powerhouse. We loved the crunch toasted quinoa added, and balanced it with quinoa flakes, which mimicked the texture of rolled oats and added a more delicate crunch, which we found appealing. Almonds and sunflower seeds were mild enough to pair well with the quinoa, while unsweetened flaked coconut contributed flavor without making our granola too sweet. Maple syrup and a hefty amount of vanilla rounded things out. Stirring in unsweetened dried tart cherries gave the finished quinoa granola pleasant fruitiness. If you buy unwashed quinoa (or if you are unsure whether it has been washed), be sure to rinse it before cooking to remove its bitter protective coating (called saponin).
½ cup maple syrup
4 teaspoons vanilla extract
½ teaspoon salt
¼ cup extra-virgin olive oil
2 cups whole almonds, chopped
2 cups unsweetened flaked coconut
1 cup quinoa flakes
1 cup prewashed white quinoa, rinsed
1 cup raw sunflower seeds
2 cups unsweetened dried tart cherries, chopped
1. Adjust oven rack to upper-middle position and heat oven to 325 degrees. Line rimmed baking sheet with parchment paper and lightly spray with canola oil spray.
2. Whisk maple syrup, vanilla, and salt together in large bowl. Whisk in oil. Fold in almonds, coconut, quinoa flakes, quinoa, and sunflower seeds until thoroughly coated.
3. Transfer mixture to prepared sheet and spread into thin, even layer. Using lightly greased stiff metal spatula, press on quinoa mixture until very compact. Bake until deep golden, 45 to 55 minutes.
4. Remove granola from oven and let cool on wire rack for 1 hour. Break cooled granola into pieces of desired size and stir in dried cherries. Serve. (Granola can be stored at room temperature in airtight container for up to 2 weeks.)
PER ½ CUP SERVING
Cal 350 • Total Fat 22g • Sat Fat 7g • Chol 0mg
Sodium 70mg • Total Carbs 34g • Fiber 6g • Total Sugar 13g
Added Sugar 5g • Protein 8g • Total Carbohydrate Choices 2
Granola Bars
MAKES 16 BARS
WHY THIS RECIPE WORKS It can be hard to find granola bars that aren’t packed with sugar, and even homemade ones tend to be overzealous with honey and dried fruit. For a lower-sugar version, honey seemed like a good option, but its relatively high sugar content meant we couldn’t use nearly enough to hold the bars together. We ultimately settled on just ⅓ cup of brown sugar, which gave our bars a hint of molasses flavor. To keep the bars cohesive, we turned to egg whites, which contain both water and protein. The egg whites coated the nuts and seeds, and when the water baked off, the protein that was left formed a crisp binding layer. To prevent our bars from drying out, we ground some of the oats into an oat flour, which helped hold on to some of the moisture. For our nuts and seeds, we chose a combination of pecans, pepitas, sunflower seeds, and unsweetened flaked coconut. Do not substitute quick oats, instant oats, or steel-cut oats in this recipe.
2 cups (6 ounces) old-fashioned rolled oats
⅓ cup packed (2¼ ounces) brown sugar
3 large egg whites
⅓ cup canola oil
1 tablespoon vanilla extract
¼ teaspoon salt
¼ teaspoon ground cinnamon
Pinch ground nutmeg
½ cup pecans, chopped fine
½ cup raw pepitas
½ cup raw sunflower seeds
½ cup (1 ounce) unsweetened flaked coconut
1. Adjust oven rack to middle position and heat oven to 300 degrees. Make foil sling for 13 by 9-inch baking pan by folding 2 long sheets of aluminum foil; first sheet should be 13 inches wide and second sheet should be 9 inches wide. Lay sheets of foil in pan perpendicular to each other, with extra foil hanging over edges of pan. Push foil into corners and up sides of pan, smoothing foil flush to pan. Lightly spray foil with canola oil spray.
2. Process ½ cup oats in food processor until finely ground, about 30 seconds. Whisk sugar, egg whites, oil, vanilla, salt, cinnamon, and nutmeg together in large bowl. Stir in processed oats, remaining 1½ cups whole oats, pecans, pepitas, sunflower seeds, and coconut until thoroughly coated.
3. Transfer mixture to prepared pan and spread into even layer. Using lightly greased stiff metal spatula, press firmly on mixture until very compact. Bake granola bars until light golden brown and fragrant, about 40 minutes, rotating pan halfway through baking.
4. Remove bars from oven and let cool in pan for 15 minutes; do not turn oven off. Using foil overhang, lift bars from pan and transfer to cutting board. Cut into 16 bars. Space bars evenly on parchment paper–lined baking sheet and continue to bake until deep golden brown, 15 to 20 minutes, rotating sheet halfway through baking.
5. Transfer bars to wire rack and let cool completely, about 1 hour. Serve. (Bars can be stored at room temperature in airtight container for up to 1 week.)
PER BAR
Cal 180 • Total Fat 13g • Sat Fat 2.5g • Chol 0mg
Sodium 50mg • Total Carbs 13g • Fiber 2g • Total Sugar 5g
Added Sugar 4g • Protein 4g • Total Carbohydrate Choices 1
Muesli
SERVES 4
WHY THIS RECIPE WORKS Today’s mueslis include all manner of ingredients (we counted as many as 20 in some recipes), but we saw no reason to get fussy. An oat-forward mixture of 3 parts oats to 2 parts add-ins—a nut, a seed, and two dried fruits—offered an ideal balance of flavor and texture. While traditional methods leave everything raw, we found that toasting the nuts and seeds brought greater depth and complexity to this simple dish. For our nut, sliced almonds required almost no prep work. Picking a seed proved trickier. Soaked flaxseed and chia seeds had overpowering flavor. Pepitas were ideal; we loved the big flavor they took on from toasting. To round out our muesli, we added raisins and antioxidant-packed goji berries, which benefit from the soaking, as it softens their chewy texture. Muesli can also be served like cereal (no soaking overnight). You can find goji berries in the natural foods section of most well-stocked supermarkets. This recipe can easily be doubled. To make a single serving, combine ½ cup muesli with ⅓ cup milk in bowl, cover, and refrigerate overnight.
1½ cups (4½ ounces) old-fashioned rolled oats
¼ cup raisins
¼ cup goji berries
¼ cup sliced almonds, toasted and chopped
¼ cup roasted pepitas
1⅔ cups 1 percent low-fat milk
5 ounces (1 cup) blueberries, raspberries, and/or blackberries
1. Combine oats, raisins, goji berries, almonds, and pepitas in bowl. (Muesli can be stored at room temperature for up to 2 weeks.)
2. Stir milk into muesli until combined. Cover and refrigerate for at least 12 hours or up to 24 hours.
3. Top individual portions with berries before serving.
PER 1-CUP SERVING
Cal 310 • Total Fat 10g • Sat Fat 2g • Chol 5mg
Sodium 65mg • Total Carbs 46g • Fiber 6g • Total Sugar 20g
Added Sugar 0g • Protein 12g • Total Carbohydrate Choices 3
VARIATION
Sunflower Seed, Hazelnut, and Cherry Muesli
Substitute unsweetened dried tart cherries for goji berries; toasted, skinned, and chopped hazelnuts for almonds; and roasted sunflower seeds for pepitas.
PER 1-CUP SERVING
Cal 330 • Total Fat 12g • Sat Fat 2g • Chol 5mg
Sodium 50mg • Total Carbs 48g • Fiber 7g • Total Sugar 20g
Added Sugar 0g • Protein 11g • Total Carbohydrate Choices 3
NOTES FROM THE TEST KITCHEN
Goji Berries
Native to China, once-exotic goji berries are now more widely available. Though fresh and frozen berries do exist in the U.S., they’re difficult to find; the berries are most often available dried. Studies have explored their possible connection to preventing vision degeneration, defeating cancer cells, and even combating the flu. Whether or not they are more powerful than other nutrient-dense foods, the sweet-tart berries are rich sources of vitamins, minerals, fiber, and phytonutrients.
Smoothies full of fruit, leafy greens, low-fat yogurt, and hemp seed hearts start your day with plenty of fiber and protein.
Berry Smoothies
SERVES 2
WHY THIS RECIPE WORKS Making a smoothie is easy, but we didn’t want our berry smoothie to just taste great—it had to be filling enough to call it breakfast too. Low-fat yogurt was an easy addition; not only did it provide some protein and lean fat, it also created a smooth, creamy texture. For an additional protein boost (without adding distracting flavors or textures) we looked to hemp seed hearts, the hulled center of the hemp seed. On their own these taste subtly nutty, but blended into a smoothie they’re hardly perceptible and 2 tablespoons was enough to contribute an additional 6 grams of protein. For a flavor combination that everyone could get behind, we liked a mix of blackberries, blueberries, raspberries, and a whole banana. We like the neutral flavor and color of hemp seed hearts, but you can use 2 tablespoons almond butter or ¼ cup wheat germ in their place.
3⅓ ounces (⅔ cup) frozen blackberries
3⅓ ounces (⅔ cup) frozen blueberries
3⅓ ounces (⅔ cup) frozen raspberries
1 cup plain low-fat yogurt
1 cup water
1 ripe banana, peeled and halved lengthwise
2 tablespoons hemp seed hearts
⅛ teaspoon salt
Process all ingredients in blender on low speed until mixture is combined but still coarse in texture, about 10 seconds. Increase speed to high and process until completely smooth, about 1 minute. Serve.
PER SERVING
Cal 270 • Total Fat 7g • Sat Fat 1.5g • Chol 5mg
Sodium 240mg • Total Carbs 44g • Fiber 9g • Total Sugar 27g
Added Sugar 0g • Protein 11g • Total Carbohydrate Choices 3
Green Smoothies
SERVES 2
WHY THIS RECIPE WORKS Green smoothies usually get their bright hue from green vegetables like spinach or kale, and while they may look healthy, they’re often loaded with sweeteners to mask their grassy, bitter flavor. For our own green smoothie, we turned to convenient baby kale. Not only does it require little to no prep (no chef’s knife needed for stemming), we found it was also less chewy and broke down easily in our smoothie, all while retaining the healthful qualities of the curly adult variety. As for the rest of the smoothie, a small amount of yogurt added body and creaminess, while a combination of apple, banana, and frozen pineapple provided just enough sweetness and additional fiber to balance the kale. Hemp seeds hearts again proved to be an easy stir in for a protein boost. We like the neutral flavor and color of hemp seed hearts, but you can use 2 tablespoons almond butter or ¼ cup wheat germ in their place.
1½ cups (1½ ounces) baby kale
½ cup plain low-fat yogurt
½ cup frozen pineapple
1 Fuji, Gala, or Golden Delicious apple, peeled, cored, and quartered
1 ripe banana, peeled and halved lengthwise
¼ cup water
2 tablespoons hemp seed hearts
Pinch salt
Process all ingredients in blender on low speed until mixture is combined but still coarse in texture, about 10 seconds. Increase speed to high and process until completely smooth, about 1 minute. Serve.
PER SERVING
Cal 230 • Total Fat 6g • Sat Fat 1g • Chol 5mg
Sodium 130mg • Total Carbs 39g • Fiber 6g • Total Sugar 22g
Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 2.5
