If you’re the parent of one of the 208,000 Americans under the age of 20 living with Type 1 or Type 2 diabetes, you know exactly what kind of impact it can have on the family, even with things that should be simple – like meal planning. Breakfast can be a particularly challenging meal since it is often rushed due to getting to school and work. But relax! Below are some great ideas for diabetic breakfasts that are time- and budget-friendly and that your kids will love!
Oatmeal Supreme (Basic Recipe)
Oatmeal is a great choice for diabetics because of its high fiber, low-sugar content. Also, it is incredibly versatile and you can add any one of several combinations of fruits, nuts and other healthy ingredients. Enjoy!
- 1 cup old-fashioned oatmeal
- 2 cups water
- 1 pinch salt
- ½ cup milk (can substitute with almond or other nondairy milk if desired)
Bring water to boil, add a pinch of salt and boil for 5-10 minutes, until oatmeal is soft. From here you can add any number of yummy combinations that will have your kids begging for more! These include:
- Fresh blueberries and one tablespoon real maple syrup
- Fresh peaches and a pinch of cinnamon
- One diced apple, a handful of chopped walnuts and a pinch of raisins
Yummy Breakfast Frittata (for one)
Breakfasts which combine protein with high-fiber ingredients like fresh veggies are also a great way to help keep blood sugar levels steady throughout the day. It is also a quick and easy dish to prepare even on a busy morning!
- 2 eggs, beaten
- 1 teaspoon olive oil
- 1 cup mixed, chopped vegetables (this is entirely up to you, but good choices include mushrooms, onions, olives, tomatoes, peppers of any color or finely diced zucchini)
- ½ cup shredded cheese of choice
- Dash of salt and pepper
In an iron skillet, sauté vegetables in olive oil over medium heat until soft. In a separate bowl, beat eggs together, add dash of salt and pepper and cheese. Whisk together. Pour into the skillet. DO NOT STIR! Let the egg mixture set as if you were going to make an omelet, then transfer it to the oven and broil it on high for several minutes until the frittata finishes and becomes a little puffy and golden brown on top. Serve with a side of fresh fruit.
Almond flour helps to increase the fiber and protein content of these muffins, which do not taste like they belong on a diabetic diet!
- 2 cups almond flour
- 1 tsp. baking soda
- 1 tsp. baking powder
- 1 dash salt
- 2 eggs
- 1 cup almond milk
- 1 tbsp. honey
- 1 tsp. vanilla
- 1 tsp. cinnamon
Sift first 4 ingredients together in a mixing bowl with a flour sifter. In another bowl, whisk together the final 5 ingredients and pour into the dry mixture. Stir well. Pour into lined muffin cups and bake at 350 degrees for around 30 minutes, or until tops are golden brown and a toothpick inserted into the middle comes out clean.
DM Friendly Smoothie
Many smoothies, with heavy reliance on ingredients like orange juice, are not exactly diabetic friendly. This one is, as well as being quick to make and incredibly delicious!
- 1 cup almond milk, unsweetened
- 1 teaspoon honey
- ½ banana, frozen and chunked
- 1 fresh peach, peeled and chopped
- ¼ cup Greek yogurt, unsweetened
- Dash of cinnamon
Put all ingredients into blender and process until smooth. Serve cold and enjoy for a quick and healthy breakfast.
Southwest Scramble (for one)
Like the frittata, this scramble combines the protein of eggs with the fiber of fresh veggies for a delicious and DM-friendly start to the day!
- 2 eggs, lightly beaten
- 2 tablespoons water
- ¼ cup shredded cheddar
- Dash of salt and pepper
- 2 tablespoons olive oil
- ¼ red onion, diced
- 3-4 black or green olives, diced
- ½ tomato, diced
- ½ green pepper, diced
- 1 tablespoon salsa
- 1 tablespoon low-fat sour cream
In skillet, saute onion and green peppers until soft, then add tomato and olive and sauté 1-2 minutes longer. In a separate mixing bowl, whisk eggs and water together with salt and pepper and cheese, then dump into skillet and scramble until eggs are light and fluffy. Top with salsa and sour cream and serve.
These recipes are all high in fiber and protein, both of which break down slowly in order to help stabilize blood sugar levels and are also low on the glycemic index. But most importantly, they are also incredibly delicious and will prevent your child from feeling deprived or left out just because they are on a diabetic diet.