Diabetic-Friendly Breakfast Recipes for Baked Goods - dummies

Diabetic-Friendly Breakfast Recipes for Baked Goods

By Alan L. Rubin, Cait James

Having diabetes doesn’t mean you have to deprive yourself of the ease (and deliciousness!) of grabbing a muffin, biscuit, or slice of quick bread. Plan ahead and keep some of these heart-healthy handfuls on hand for breakfast on the go.

You can ease into using whole grains by using a blend of all-purpose (white) flour and whole-wheat flour. You can find whole-wheat flour in the baking aisle in just about any grocery store.

Zucchini Bread

Preparation time: 12 minutes

Cook time: 45–60 minutes

Yield: 18–20 servings

Nonstick cooking spray

1-1⁄2 cups whole-wheat flour

1-1⁄2 cups all-purpose flour

1 cup sugar

1⁄2 cup chopped pecans

1 teaspoon cinnamon

1 teaspoon baking soda

1⁄4 teaspoon baking powder

6 egg whites

1 cup applesauce

1⁄2 cup buttermilk

2-1⁄2 cups grated zucchini

  1. Preheat the oven to 350 degrees F. Spray 2 loaf pans, 9 x 5 inches or 8 x 5 inches, with nonstick spray.

  2. In a large bowl, combine the whole-wheat flour, all-purpose flour, sugar, pecans, cinnamon, baking soda, and baking powder.

  3. In another bowl, combine the egg whites, applesauce, and buttermilk. Mix in the zucchini. Then combine with the flour mixture.

  4. Pour the mixture into the loaf pans.

    Bake 45 minutes to 1 hour. Insert a toothpick in the center of the loaf. When it comes out clean, the bread is done. Cool in the pan for 5 minutes and then cool completely on a wire rack.

Per serving: Kcalories 139 (From Fat 22); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 92mg; Carbohydrate 26g (Dietary Fiber 2g); Protein 4g.

Don’t bother peeling the zucchini before grating it. Just wash it and grate away. Double the recipe and freeze the second loaf. You’ll definitely use it!

Sweet Potato Biscuits

Preparation time: 25 minutes

Cook time: 12 minutes

Yield: 6 servings (12 biscuits total)

1 cup all-purpose flour

1 cup whole-wheat flour

2-1⁄2 teaspoons baking powder

1⁄4 teaspoon baking soda

1⁄4 teaspoon salt

2 tablespoons butter

1⁄2 cup buttermilk

2⁄3 cup mashed cooked sweet potatoes

Nonstick cooking spray

  1. Preheat the oven to 425 degrees F.

    In a bowl, combine the all-purpose flour, whole-wheat flour, baking powder, baking soda, and salt. With a pastry blender or fork, work in the butter until the mixture is coarse.

  2. In another bowl, combine the buttermilk and mashed sweet potatoes. Add to the flour mixture and mix until just moistened.

  3. Transfer the dough to a lightly floured surface. Knead 2 or 3 times, until smooth.

    Roll out the dough 1/2-inch thick. Using a 2-inch biscuit cutter, dipped in flour, cut out 12 rounds.

    [Credit: Illustration by Elizabeth Kurtzman]
    Credit: Illustration by Elizabeth Kurtzman
  4. Coat a baking sheet with the cooking spray. Arrange the rounds on the baking sheet. Bake for 12 minutes, until golden brown.

Use White Lily brand flour and whole-wheat pastry flour for more-tender biscuits.

Per serving: Kcalories 208 (From Fat 41); Fat 5g (Saturated 3g); Cholesterol 11mg; Sodium 333mg; Carbohydrate 37g (Dietary Fiber 4g); Protein 6g.