Tag 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.

 

 

 

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