Editor's note: A while back, we asked you to submit your favorite diabetes-friendly recipes. Our nutritionist, Heather Reese, checked them over and came up with the best in each category. Here's breakfast (note also the nutrition info at the bottom!), submitted by David Mendosa.
Better Barley Breakfast
Serves: 1
1/4 cup naked barley and 1 cup water in a small rice cooker for as long as it takes (about 40 minutes)
A little cinnamon
11 sliced or slivered almonds
A little non-nutrient sweetener (stevia or Splenda)
A little salt substitute (Sunny Paris or Mural of Flavor from Penzey's or
Spike)
One tablespoon of freshly-ground golden flax seeds
25 fresh blueberries, blackberries, raspberries, or strawberries (washed just before adding them to the bowl)
2/3 cup plain unsweetened soy or almond milk (heated in microwave for 1 1/2 minutes)
Nutrition information:
Calories: 287
Protein: 12 grams
Carbohydrate: 31 grams
Fiber: 9 grams
Total Fat: 15 grams
Saturated Fat: 1.3 grams
Sodium: 99 mg.
The Better Barley Breakfast is the lower in calories and carbohydrate than the other breakfast recipes and it is also high in fiber, which will keep you feeling full longer. While it is higher in fat than the other options, it is high in healthy unsaturated fatty acids that can help reduce the risk of heart disease. You can decrease the fat content by omitting the sliced almonds and using skim milk.
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