A great way to diabetes-proof your family diet is to increase fiber -- while limiting foods with white sugar, white flour and fat. This tactic is also effective in maintaining heart and brain health while shoring up our defenses against cancer. Here are a couple of great ideas for an energy boost with make-ahead budget-wise whole grains early in the day.
Baked French Toast
2 ½ Tablespoons butter or margarine
2 Tablespoons honey
5 slices whole grain bread
3 large eggs (or ¾ cup egg substitute)
1/3 cup orange juice
1 teaspoon vanilla
¼ teaspoon nutmeg
* Melt the butter (margarine) and honey on bottom of a foil lined pan, for clean-up ease.
* Beat together eggs, orange juice, vanilla, nutmeg. (Add a fourth tsp of salt if desired -- I give this a pass)
* Place whole wheat bread slices in a single layer on the pan -- cutting in half for small children.
* Pour liquid mixture evenly over the bread slices.
* At this point you can cover and refrigerate overnight if desired.
* Bake for 20 minutes at 400 degrees.
* Turn over to serve!
1 Cup quick-cooking oats
½ Cup fruit (mixed dried fruit, raisins, or fresh-cut up fruit)
2 Cups fat free milk
1 egg or ¼ cup egg substitute
¼ C honey or brown sugar
½ teaspoon vanilla
This can be mixed ahead and placed in muffin tins or a baking dish coated with cooking spray, then refrigerated covered overnight, to bake in the morning.
* Stir together oats and fruit. Divide among muffin cups or pour into baking dish.
* In a medium bowl combine milk , egg, sweetener, vanilla. Stir until dissolved.
* Pour mixture onto oats and fruits, dividing evenly if using muffin tins.
* Refrigerate overnight or bake immediately at 350 degrees for about 20 minutes or until centers are set (longer for pan).
For extra health bonus, a nice nutty flavor and to protect prostate/breast health, serve with a tablespoon of ground flax seed meal.
Serve with milk, or light syrup, to taste.
Adapted from RECIPE for Growing Healthy Children, Child Care Culinary Workshop, Purdue Extension and Indiana Department of Education.
Contact us: For information on Home and Family Issues, Agriculture and 4-H, contact the local Purdue Extension Office by calling 812-829-5020 in Owen County and 448-9041 in Clay County.
Extension Homemakers: There are 10 Indiana Extension Homemaker Clubs in Clay County and four in Owen County. Call for information about one near you.