Category Archives: breakfast

scrambled tofu with veggies

Scrambled Tofu with Veggies

Missing Your Scrambled Eggs? Try our Scrambled Tofu with Veggies!

Scrambled tofu with veggies? What about the eggs?Breakfast often focuses on scrambled eggs. Indeed, whether eating at home or away, most breakfast meals include eggs in some form.

Breakfast often focuses on scrambled eggs. Indeed, whether eating at home or away, most breakfast meals include eggs in some form. However, plant-based foodies know that while eggs might claim high nutrition benefits, they also contain unhealthy cholesterol. In addition, studies show that eggs create more health issues for diabetics.  <Read more about problems with eggs>

But can tofu actually taste good? Absolutely! Tofu itself tastes quite bland. Its flavor relies on what we include in and with it. Properly seasoned, tofu takes on any range of flavor.

Special notes regarding tofu. Look for non-GMO, organic tofu. In addition, sprouted is best. You will notice that tofu comes in a variety of consistencies, from soft to extra firm. Also, silken types differ from those in the refrigerated section. Some recipes work best with silken, for instance, puddings. While others require a firm texture. To create an even chewier firm texture, freeze the firm or extra-firm in its original package. Thaw and drain to use in your favorite recipe.

Scrambled Tofu with Veggies

scrambled tofu with veggiesIngredients:

  • 1 pound block of tofu. We use extra firm, frozen, thawed, drained; but other forms will work)
  • 2 T coconut oil
  • 1 large onion, chopped
  • 2 cloves garlic, chopped
  • 1/2 green pepper, chopped
  • 1/2 red pepper, chopped
  • 4 large mushrooms, sliced thin
  • 1 cup broccoli, chopped
  • 8 ounces baby spinach or kale
  • 1 T turmeric
  • 3 T nutritional yeast

 

Directions:

  • Using your hands, crumble tofu into scrambled egg like pieces
  • Add turmeric and nutritional yeast and toss to coat well.
  • In a sauté pan, heat oil.
  • Sauté onion until softened. Add garlic and sauté until peppers are softened.
  • Add garlic, broccoli, and peppers. Sauté until peppers are crisp tender.
  • Mix in the tofu crumbles. Sauté until golden brown, stirring frequently.
  • Stir in spinach or kale. Continue cooking just until greens are wilted.
  • Alternatively, you may mix in the crumbles and greens.
    • Bake until golden brown, about 15 minutes at 325°

Options:

  • Add your favorite vegetables. Try cauliflower and carrots, or peas, green beans, and carrots.
  • Try adding lentils, garbanzo beans, or other favorite beans.
  • Top with fresh tomatoes, chopped.
  • Garnish with freshly chopped herbs of your choice.
  • Top with a delicious vegan cheese sauce.
  • Serve on a tortilla wrap or flatbread.

 

 

 

Easy Breakfast Ideas for Diabetics

Begin Your Day Right: Easy Breakfast Ideas for Diabetics

Many of us face the morning rush and often skip breakfast. However, while breakfast provides a good start for all, diabetics especially need a healthy meal to start the day. Our easy breakfast ideas for diabetics enable you to start the day right.

Diabetics need breakfast

My husband frequently rushes through breakfast or forgoes it all together. Although he works at home, he never feels that he has time to sit down and enjoy a nourishing meal.

When his diabetes diagnosis brought him to reality, he realized he needed to make some changes. One of the first changes resulted in finding easy breakfast ideas for diabetics for him to enjoy.

Overnight oatmeal offers an extremely healthy morning meal that lets you awaken to its enticing aromas. You will find other oat hearty breakfast ideas on our Low Sugar Oatmeal Breakfast Ideas page, too.

But what if you want to expand beyond oats? Surely easy breakfast ideas for diabetics exist that feature other ingredients!

Indeed they do! When dear hubby grows tired of oats, we create other options that ensure he enjoys breakfast each day.

Easy Breakfast Ideas for Diabetics, not oat-based (may still contain oats)

easy breakfast ideas for diabeticsClick on each to go to the actual recipe

 

Each of these presents a wonderfully healthy choice for breakfast. However, don’t stop there. We think that a Parfait or Berry Crisp offers a great choice for dessert, too. Either of the scrambles tucks neatly into a flatbread to become a hearty lunch. Need a snack while running errands? Dry granola offers a healthy crunch!

 

Easy Breakfast Ideas for Diabetics begins here but doesn’t end

 

We are constantly expanding our recipes and menus. Choosing to eat vegan and healthy, as well as low glycemic does not imply boring and tasteless. Indeed, we believe your choices increase as you expand your food choices.

Sign up for our mailing list and receive new recipes and information!

 

 

vegan sweet potato veggie casserole

Vegan Sweet Potato Veggie Casserole

Breakfast or Lunch, Enjoy Your Veggies!

Sweet potatoes find their way onto your breakfast plate with this Vegan Sweet Potato Veggie Casserole. Starting your day with a hearty meal might help more than your good mood. Indeed, this low glycemic meal might help stabilize your blood sugar. Additionally, it provides a healthy dose of vitamins, minerals, and antioxidants.

Why sweet potatoes instead of white? <nutrition facts> Of course, you may choose to use white potatoes of your choice. However sweet potatoes offer a healthier choice for diabetics. In fact, they boast high nutrition in a low-glycemic package. And most vegetables and greens fall on the low glycemic index, as well.

Sweet Potatoes for Diabetics

As with our other recipes, please follow your own preferences. Recipes should be viewed as guidelines, a template for your own creativity. Of course, you need to consider the nutrition levels as you add, subtract, or replace ingredients. However, creating your unique meal using our Vegan Sweet Potato Veggie Casserole Recipe offers fun and flavors!

And now, our recipe!

Vegan Sweet Potato Veggie Casserole

If planning to bake, please preheat oven to 325°

vegan sweet potato veggie casseroleIngredients:

  • 2 large sweet potato, peeled and cubed
  • 1 cup water
  • 2 T vegan beef flavored powder
  • 1 large onion, thinly sliced
  • 2 cloves garlic, thinly sliced
  • 1 T each:
    • thyme
    • oregano
    • rosemary
  • 1/2 cup mushrooms, thinly sliced
  • 1 bell pepper, red or green or a mixture
  • 1/2 cup garbanzo beans
  • 3 cups total vegetables, your choice of
    • green beans, cut
    • green peas
    • broccoli, diced
    • cauliflower, diced
  • 16 ounces baby spinach or kale (leaves, not kale stems)

To Prepare in oven:

Time-saving tip: prepare the ingredients the night before. In the morning, assemble the casserole and bake. Your breakfast bakes while you get yourself ready for the day!

  • Blend the powder and water together
  • Add thyme, oregano, and rosemary.
  • In a large glass baking pan, add remaining ingredients except spinach or kale.
  • Pour broth mixture over vegetables.
  • Bake about 25 minutes at 325°, until potatoes are fork tender.
  • Stir in spinach or kale.
  • Bake an additional 5-10 minutes to lightly cook greens.

Slow Cooker variation:

Probably the easiest way to enjoy our Vegan Sweet Potato Veggie Casserole!  In fact, you might decide to put everything except the greens in your slow cooker at night. Set it on low. Then, in the morning, add the greens and cook for a few more minutes. Easy, delicious, and full of nutrition!

  • Prepare as in oven directions.
  • Cook on high for 1 hour or low for 3-4 hours.
  • Again, add greens for last few minutes only.

 

Skillet Procedure:

We recommend using your oven or slow cooker for easiest and healthiest preparation of our Vegan Sweet Potato Veggie Casserole. However, you may choose to use a skillet. For this method, follow this procedure:

  • Mix broth powder with seasonings, as in oven directions.
  • Sauté potatoes, onions, and garlic in the broth until potatoes are nearly tender.
  • Add remaining ingredients, except for greens.
  • Saut é until vegetables are crisp tender.
  • Add greens and continue cooking until greens are wilted. However, do not overcook the greens as they become bitter and lose nutritional value.

 

As always, we encourage you to use vegetables currently in season in your area. Also, choose your favorites. However, you might include nutritious vegetables not normally eaten in your home for extra variety.

 

More Recipes at: Vegan Globetrotter

 

berry crisp recipe

Berry Crisp Recipe for Diabetics

 Love Berries? Try our Berry Crisp Recipe, Created for Diabetics!

Why a berry crisp recipe? Our family loves apple crisp, peach crisp, and yes, berry crisp. However, most recipes use a hefty amount of sugar as well as bleached flour. Of course, diabetics cannot safely eat these sugary treats.

Our solution? Create a diabetic friendly recipe that our entire family loves. We include this under breakfast, as we enjoy it on leisurely weekends and holidays. However, it also serves as an incredible dessert.

berry crisp recipeAlthough for our family breakfasts we bake in a glass baking pan, try making single servings in glass custard cups. Also, this berry crisp recipe bakes nicely in a slow cooker for more convenience.

Substitutions? Absolutely! Sliced apples replace berries quite neatly.  Additionally, you might try other fruit. Just adjust your seasonings to suit.

 

Filling Ingredients:

4 cups unsweetened berries (such as raspberry, blackberry, strawberry, etc; we like mixed)

1 cup applesauce (unsweetened)

3 T coconut flour

2 Medjool dates or 1 T date sugar

 

Topping Ingredients:

  • 1/2 cup old fashioned oats
  • 1/4 cup granola for diabetics (or just double other ingredients)
  • 1 T  cinnamon
  • 2 tsp date sugar
  • 1 T coconut flour
  • 2 T coconut oil, melted.

 

Directions:

Preheat oven to 350

If using frozen berries, thaw and drain well.

If using dates, grind to a paste in a processor or blender.

Mix filling flour and sugar together.

Mix in applesauce and berries, turning to coat well.

Place in a 9 x 13 glass baking dish.

Prepare topping:  Mix all topping ingredients together.

Sprinkle on top of berry filling.

Bake at 350 degrees for 45 minutes.

Makes 8  large servings.

 

Want a vegan whipped cream to top your berry crisp recipe?

Then try this vegan-friendly whipped cream recipe

 

** Note: Date Sugar and Coconut Sugar are both considered low glycemic index ingredients. However, white processed sugar and other alternatives list as high on the glycemic index scale. Additionally, both date sugar and coconut sugar offer considerable nutritional benefits, making them suitable sugar substitutes.

Date Sugar Nutritional Information                      Coconut Sugar Nutritional Information

vegan parfait recipe

Vegan Parfait Recipe for Diabetics

 

Diabetics Now Can Enjoy Our Vegan Parfait Recipe

 

Fruit and nuts, nestled in a creamy parfait custard allowing diabetics to enjoy with our vegan parfait recipe. Can it be true?

Absolutely! Not only safe for diabetics, but also using ingredients that boost health. Traditional parfait uses sugars and fats and might best be consumed infrequently. However, our vegan parfait recipe boasts a full flavored dish that is rich in antioxidants, vitamins, and minerals. Additionally, it hosts a healthy dose of protein.

However, a parfait for breakfast? Yes! Indeed, parfaits often make their way onto breakfast buffets and formal breakfasts. In addition to breakfast, these little nutritional powerhouses offer a chance at a healthy dessert.

easy breakfast ideas for diabetics vegan parfait recipe

Our vegan parfait recipe is indeed delicious. However, we encourage you to spike your creativity. Experiment with any mix of nuts, seeds, and fruits you have on hand. Choose your favorites. Set these as gorgeous edible centerpieces on your brunch table, or enjoy as a colorful healthy dessert or snack.

Cashew Cream:

Nut and Seed Mix:

  • 1 cup raw almonds
  • 1 cup raw walnuts
  • 1/4 cup each:
    • raw pumpkin seeds
    •  raw sunflower seeds
    •  shelled hemp seeds
    •  unsweetened dried shredded coconut

OR use 3 cups of our Vegan Granola for Diabetics

Berries:

  • 2 cups of your favorite berries or a mix of berries such as raspberries, blueberries, blackberries, strawberries, etc

Directions:

To make the cashew cream:

  • Drain cashews and discard the soaking water.
  • Pour the water or almond milk into a blender.
  • Add the cashews, syrup, vanilla, and salt.
  • Blend on high for 60 seconds, or until smooth and creamy.
  • Transfer to a glass canning jar, add a lid, and chill in the refrigerator for several hours, until thickened.
  • If using nuts and seeds, put all in a food processor and pulse just until all are chopped but still quite chunky. For granola mix, put into food processor and pulse slightly to break into a chunky mixture.

vegan parfait recipeAssemble:

  • Using parfait glasses or other similar, put a layer of berries into the bottom of each glass. Add a layer of the granola mixture.
  • Add a layer of the granola mixture.
  • Spoon a layer of cashew cream on top of the granola.
  • Finish with a layer of granola
  • Top with fruit.
  • Alternatively, create double the layers using less of each.
  • Serve immediately.

Variation:  If you prefer to chill these overnight to serve for breakfast, or save for a dessert, layer the cashew cream and fruit and chill until ready to serve. Top with a layer of granola and a few fruit pieces to garnish just before serving.

 

Want more healthy vegan recipes? VeganGlobetrotter Website
granola for diabetics

Granola for Diabetics

An Easy Recipe: Granola for Diabetics

Granola for diabetics, it makes a great breakfast food or snack. Store bought granola often  contains excess sugar. However, this recipe offers you a delicious blend with no added sugars. Diabetics may enjoy this granola every day. Indeed, granola shines in many recipes, though many enjoy it by itself.

granola for diabeticsYou will notice that we exclude dried fruit from this recipe. A good granola for diabetics should be low on the glycemic index and ours is. However, adding dried fruit would increase the rating. We suggest adding fresh fruit in moderation when you would like it in your granola.

As with any recipe, our granola for diabetics offers a basic plan. You should adjust the ingredients to your preferences. For instance, while ginger and nutmeg add dimension to the flavors, you might choose to include extra cinnamon instead. You might also choose other seeds. Create your own versions of our granola for diabetics!

Dry Ingredients:

  • 6 cups rolled grains. Use a mix of your favorites, maybe oats, rye, barley
  • 2 cups raw nuts such as almonds, walnuts or other favorites
  • 1/4 cup each:
    • raw pumpkin seeds 
    • sunflower seeds
    • sesame seeds
    • flax seeds, ground
    • wheat germ
  • 1/2 cup unsweetened coconut

Wet Ingredients:

  • 1.5 cups unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 2 Tablespoons vanilla extract

 

Seasonings:

  • 3 Tablespoon ground cinnamon
  • 1 Tablespoon ground ginger
  • 2 teaspoons ground nutmeg

 

Directions:

  • Preheat oven to 325
  • Mix the dry ingredients together in a large bowl.
  • Add the seasonings and mix well.
  • Mix the wet ingredients together,  then add to the dry.
  • Stir to mix well.
  • Line two baking dishes with parchment paper.
  • Spread the mixture the dishes.
  • Bake 35-40 minutes, until golden brown.
  • Stir every 10-15 minutes to ensure even browning.

Storage:

We store in glass canning jars in the refrigerator. This recipe makes about 15 cups, which allows for 30 half cup servings.

This recipe makes about 15 cups, which allows for 30 half cup servings.

 

Serving Ideas:

Looking for more healthy vegan recipes? Try VeganGlobetrotter.com

granola for diabetics

oatmeal breakfast ideas

Low Sugar Oatmeal Breakfast Ideas

Eating oats everyday helps reduce blood sugar

Diabetics and pre-diabetics continue searching for healthy, low-sugar foods to enjoy throughout the day. Our low sugar oatmeal breakfast ideas offer suggestions on managing the first meal of the day.

What You Will Find in this Article

  1. Why oats offer some of the best nutrition for blood glucose control
  2. Pros of eating oats every day
  3. Cons of eating oats every day
  4. Our Low sugar oatmeal breakfast ideas and recipes

Why Oats offer great nutrition

Oats contain a hefty dose of nutrients. In addition, with a glycemic index of 45-55 (steel cut and whole varieties) they offer tremendous benefits to stabilizing blood sugar in everyone, including diabetics. Further, this benefit aids both type 1 and type 2 diabetics.oatmeal breakfast ideas oats for diabetics

Additionally, the low fat, high fiber profile aids in maintaining a healthy weight. With no cholesterol, the benefits continue to shine.

 

For Best Nutrition

Choose either steel cut oats or whole oats for lowest glycemic index. Scottish oats and old-fashioned rolled oats provide the next best choice. Avoid quick oats and flavored, pre-packaged oats. While they have a mid-range glycemic index, or GI, the slightly higher GI value works against you. Further, pre-packaged oats usually contain added sugars and other additives.

When looking at the glycemic index, remember that generally, the more processed a food, the higher the GI. Opt for foods as close to their natural state as possible.

 

Types of Oats: What’s the Difference?

 

Benefits of Eating Oats Every Day

 

  • Contains high fiber combined with low glycemic index to help regulate blood sugar.
  • The fiber with no cholesterol benefits your heart.
  • Provides a quick, easy meal.
  • The high fiber helps maintain a healthy weight by making you feel full longer
  • Provides a good source of long-term energy.
  • The fiber helps maintain a healthy digestion
  • Good source of antioxidants
  • Good source of protein, fiber, and low fat.
  • Oats are quite versatile. Use them in a variety of ways!

 

Cons of Eating Oats Every Day

 

  • Oats can present a problem for people with gastroparesis.  Therefore, we suggest you discuss this with your doctor.
  • Bloating or flatulence may occur due to high fiber. Eating smaller amounts and building up a tolerance seems to help.

 

***************************************************

Oatmeal Breakfast Ideas

 

Our first recipe offers a simple approach that can take on so many variations. Customize it to your personal favorites. Also, change it up for different flavor combinations! Although

Although our large family usually needs two large slow cookers for dinners, we use a smaller version for this oatmeal. We like this  Elite Gourmet 1.5 quart slow cooker   which makes a perfect 4 servings.

***Note the difference in amounts, depending on the type of oats you are using.

oatmeal breakfast ideasEasy Overnight Oatmeal

(serves 4)
2 cups old fashioned rolled oats
4 3/4 cups water

or
(serves 2)
1 cup steel cut oats
4 cups water

Mix oats and water in slow cooker.

Add 1 T or more, your choice of:

  •  cinnamon (We prefer Ceylon Cinnamon) See Notes Below
  •  chopped nuts- our favorites are walnuts and almonds.
  • seeds such as sesame, sunflower or pumpkin

and 1/2 cup or more of your favorite

  • Berries provide antioxidants, other nutrients. In addition, they act as a natural sweetener.
  • Chopped Apple sweetens and boosts nutrition. Cinnamon and apple trigger a calming effect in most people

and set for 8-9 hours. Double or half the amounts, depending on the size of your cooker. 

NOTES

Cinnamon contains many antioxidants and anti-inflammatory properties and reduces the risk of heart disease. Also, health professionals believe it improves sensitivity to insulin and helps lower blood sugar levels.

Stove Top Version

Follow package directions to make a stove top version, if you prefer. We think it helps start our morning with a bit of calming peace when we awaken to cinnamon and fruit aromas.

 

********************************************************************

Next on Oatmeal Breakfast Ideas, a terrific smoothie! Smoothies make easy, quick meals or mid-day snacks.  However, we suggest you use this recipe as a template. Change the berries, add a banana or protein powder, or even a little cacao powder. Make it uniquely yours!

Mixed Berry Smoothie

 

oatmeal breakfast ideasIngredients

  • 1 cup unsweetened vanilla Almond Milk 
  • 1/4 cup steel cut or old-fashioned oats (not quick oats)
  • 1 cup frozen mixed berries or berries of your choice
  • tsp of Ceylon Cinnamon
  • 1 tsp cacao powder  or 1 scoop Protein or meal powder (we like Orgain)
  • seeds, nuts, or nut butter (try almond butter)

Directions

    • Either soak oats overnight in the milk or blend in a grinder before starting
    • Put all ingredients in a blender
    • Pulse to desired consistency. Add ice, if needed
    • Enjoy fresh!
    • Makes 1 serving

 

*******************************************************

Muffins, freshly baked, create an irresistible snack or breakfast treat. This oatmeal breakfast idea may also find its way to the dessert tray. As with our other recipes, feel free to change out the berries for your favorites. By altering these flavors, you create a new taste!

 

Berry-Good Muffins

 

oatmeal breakfast ideasIngredients

  • 1.5 cup oat flour
  • 1/2 cup wheat flour (white wheat works well, too or just add more oat flour)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • ¼ tsp salt
  • 2 T almond butter
  • 1.5 cup unsweetened applesauce
  • 1/4 cup raspberries or strawberries
  • ¾ cup blueberries
  • 1/2 cup walnuts or almonds, chopped

Instructions

  • Mix all dry ingredients in a large mixing bowl
  • Mix the wet ingredients in another smaller bowl
  • Combine the wet and the dry and mix until combined
  • Fold in berries and nuts
  • Use muffin paper cups to avoid using any spray or oil
  • Use a tablespoon to drop level spoonfuls into a muffin pan
  • Fill each cup at least ¾ full.
  • Bake at 350 degrees for 20 min

 

***************************************************

 

Try our oatmeal breakfast ideas!

We hope you find these recipes as healthy and delicious as we do!  Additionally, we invite you to submit your best breakfast ideas, too.

We’ll be adding recipes frequently; please subscribe to receive our updates.

 

Read How to Find Hidden Sugars

 

Looking for some great healthy Vegan recipes?

VeganGlobetrotter features healthy recipes, most are suitable for diabetics!