Tasty Solutions for Diabetes Breakfast Menu part 1

Tasty Solutions for Diabetes Breakfast Menu part 1

The following is a production of New Mexico State University. -[announcer] Today on Tasty Solutions for Diabetes,
join host Kelley Coffeen and Lola Cunico as they whip up three delicious
breakfast dishes. Learn how to balance meals using the
right amount of carbohydrates, fat, and protein without raising your blood sugar. Meet Skip and Maria, two people highly
determined to manage their diabetes with advice from experts from Harvard Medical
School. Tasty recipes, important medical information, and more today on Tasty Solutions for Diabetes. [music] -[Kelley Coffeen] Welcome I’m Kelley Coffeen, food consultant and home economist, -[Lola Cunico] Hello my name is Lola Cunico, and I am
a certified diabetes educator. -[Kelley] And today we’re going to show you how to create quick and easy recipes that are full of flavor. -[Lola] Don’t forget healthy. -[Kelley] Well healthy and delicious. -[Lola] These recipes are intended for people
with diabetes, but they are great for everyone. -[Kelley] And you know you don’t have to surrender
flavor to eat healthy, and we’re going to show you how. [music] -[announcer] Tasty Solutions for Diabetes uses three
main concepts for its recipes and menus. Concept 1: Eat a variety of nutritious foods. Eat foods packed with vitamins and
minerals as opposed to foods that contain mostly fats, sugars, and starches.
Foods that are nutrition superstars include leafy green vegetables, fruits, whole grains, beans, lean meats, nuts, and low-fat dairy products. Concept 2: Balance high-carb
foods with lower-carb foods. Foods are made up of three energy nutrients:
carbohydrates (or carbs for short), proteins, and fats. Each of these play an important role in
maintaining a healthy body, so it’s not a good idea to cut out any of these
nutrients completely. But eating carbohydrates makes our blood sugar or
blood glucose levels go up. A person who does not have diabetes will release
insulin to keep the blood sugar from going to high. Unfortunately, people with diabetes have
to help their bodies keep blood sugar at a healthy level. Because their bodies
don’t produce or properly use insulin. So it’s important to control your
carbohydrate intake. The key is to choose some foods higher
in carbs and some foods lower in carbs at each meal. Usually about half and half
is a good balance. The third concept we need to emphasize is portion size. In today’s super-sized world, huge portion sizes have become the norm. A key to calorie and carbohydrate control is to eat reasonable portions. For each recipe,
will show what a reasonable portion size looks like for the recipe and other
items on the menu. Now back to the kitchen. [music] -[Lola] Let’s talk about the first recipe we’re
going to work on today. -[Kelley] It’s a vanilla crunch parfait. And it’s
got a nice balance of carbs and proteins in the ingredients, such as low-fat
cottage cheese. We’re using a light vanilla flavored
yogurt. We’re going to add some pecans for
crunch and of course a little bit of granola for crunch as well. And then you
know you can find some beautiful fruit in the grocery store. We’ve got fresh strawberries, beautiful
blueberries, and zesty kiwi that you can find year-round now in your produce
department. -[Lola] Great let’s start with the filling. -[Kelley] Okay, so we’re going to take–this is actually a cup and a half of low-fat
small curd cottage cheese. -[Lola] Right and we’re adding that for the protein right?
-[Kelley] Right for the protein, and it gives it more substance. It will make your filling
a lot hardier, you know. It will be a stiffer filling. We’re going to add
to that a cup and a half of vanilla flavored light yogurt. The reason
we’re doing this amount is just so you can create this cream and have it all week
long. -[Lola] The reason we add cottage cheese to this
recipe is because we highly recommend people with diabetes to eat a balanced
meal for breakfast. Protein is one of the hardest things to
incorporate into your breakfast meals. -[Kelley] And it keeps you from getting hungry
later on in the morning. So we are going to blend this up, and create a filling. -[Lola] It’s gonna be nice and smooth. You want to blend it until it’s smooth right? -[Kelley] Yes. You’ll need to pulse it a few times in the blender to get the desired consistency. -[Lola] Yeah it looks pretty thick and clean. -[Kelley] Yeah it is. -[Lola] Let’s build this parfait. -[Kelley] Okay.
First thing we’re going to do is take our cream filling which is our
combination of vanilla yogurt and cottage cheese. And we’re going to
drizzle it in the bottom of our parfait glass. -[Lola] It’s nice and smooth. -[Kelley] It’s really smooth and really hardy. As you see I made a bigger batch than what we need for this recipe. But it’s a great yogurt that you can drizzle over fresh fruit or have
with sugar-free cookies as a dessert. So we have a little bit of extra there.
-[Lola] And you probably can freeze it, right? -[Kelley] Oh yeah, freeze it and then you have
frozen yogurt so with protein. Okay so next we’re going to add some
pecans. -[Lola] Okay and the pecans–the reason we
added them is they have more protein. They add a little more protein, and some
fiber, and they have heart healthy fats in them. -[Kelley] And then of course a little bit
of–of our granola. -[Kelley] This is a low fat. Will add to that. And then to that we are going to add our fresh fruits. -[Lola] Can I build it? -[Kelley] (laughs) Alright, go ahead. There you go. -[Lola] Strawberries are one of the fruits that
have the least amount of carbohydrates which is really nice if you are counting
your carbohydrates. -[Kelley] And you know all the fresh fruit in the produce department is wonderful. Most the time year round you can even get some zesty kiwi which really adds to this recipe. -[Lola] And Kiwi does have lots of fiber. -[Kelley] And then we’re going to add another tablespoon. -[Lola] And start all over? -[Kelley] And start all over again. -[Lola] Most fruits do have antioxidant
properties, which help to fight cancer also. -[Kelley] And look at the color I mean this
is such–it’s a great recipe. Not only to treat yourself to, but
anytime you have company it’s a real treat for them as well. Let’s add a little bit more kiwi and a couple of pecans on top for extra protein. -[Lola] Can we taste it now? -[Kelley] Yeah let’s do it. -[Lola] Voila. -[Kelley] It looks beautiful, let’s have some. What a great way to start the morning. -[Lola] We also put it into plastic containers, so that if you’re in a hurry you can take it with you. -[Kelley] When you’re on the go, which we all are. This is delicious. -[Lola] That is awesome. -[Kelley] And
healthy. -[Lola] Each serving has about 300 calories and
35 grams of carbs. -[Kelley and Lola] And don’t forget it’s healthy and delicious. [music] -[speaker] Diabetes is a killer. After I was
diagnosed I didn’t feel sick, so I didn’t listen to my doctor. Then it struck, I had a heart attack, then a stroke, and I
was only 49. -[narrator] Most people with diabetes also have high
blood pressure and cholesterol which can cause severe heart damage. In fact, two
out of three people with diabetes die from heart disease or stroke. -[speaker] Don’t let diabetes destroy your life. -[narrator] Call for your free diabetes survival guide. Choose to live.

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