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Photo:Ali Redmond
Ali Redmond
Active Time:15 minsTotal Time:15 minsServings:3
Active Time:15 mins
Active Time:
15 mins
Total Time:15 mins
Total Time:
Servings:3
Servings:
3
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As a dietitian with more than 10 years of experience, one challenge I consistently see my clients facing is making time for breakfast. And I get it. When we’re juggling work, family andlife,mornings can feel like a blur. And while it’s tempting to hit the snooze button and just grab a coffee instead of eating a balanced breakfast, those few extra minutes of sleep might not be worth the blood-sugar roller coaster and energy slump later on.
Breakfast can help set the tone for what we eat for the rest of the day and is especially important for people with diabetes.Skipping breakfastcan lead to blood sugar fluctuations and noticeable changes in mood and energy. And for people using diabetes medications like insulin or glipizide, eating a balanced breakfast can also help stabilize blood sugar levels and decrease episodes of hypoglycemia (low blood sugar). While people may skip breakfast in an attempt to lose weight or lower A1C (average blood sugar),restrictive dietsare oftentimes unsustainable beyond a few weeks or months, and can result in feelings of guilt and shame around food.
There is no one right approach for diabetes management. I’ve found that personalization—based on life circumstances, culture, medical history and preferences—provides the most effective way for my clients to develop healthy habits that last. As a dietitian who’s all about making nutrition accessible and practical, let’s get into creating morning meals that won’t stress you out. The last thing I want is for anyone to feel deterred from prioritizing breakfast because they have a lot going on!
A balanced breakfast should include a combination of carbs, protein and fat. I suggest starting withcarbohydratesas a foundation. Whether it’s whole-grain toast, oats or tortillas, incorporating complex carbohydrates into your breakfast sets the stage for a steady release of energy throughout the morning. And carbs that are higher in fiber can also help you feel satisfied while supportingdigestive health.
Cook Mode(Keep screen awake)Ingredients1 1/2teaspoonsextra-virgin olive oil1smallbell pepper, thinly sliced1/4mediumonion, thinly sliced1/2teaspoonground cumin1/2teaspoondried oregano1/2teaspoonpaprika1/4teaspoonsalt115-ounce canno-salt-added black beans, rinsed1mediumavocado, sliced6tablespoonspico de gallo6tablespoonsreduced-fat strained (Greek-style) yogurt6tablespoonsshredded Monterey Jack cheese3tablespoonsslicedpickled jalapeños3tablespoonschopped freshcilantro1tablespoonlime juice3corn tortillas, warmed
Cook Mode(Keep screen awake)
Ingredients
1 1/2teaspoonsextra-virgin olive oil
1smallbell pepper, thinly sliced
1/4mediumonion, thinly sliced
1/2teaspoonground cumin
1/2teaspoondried oregano
1/2teaspoonpaprika
1/4teaspoonsalt
115-ounce canno-salt-added black beans, rinsed
1mediumavocado, sliced
6tablespoonspico de gallo
6tablespoonsreduced-fat strained (Greek-style) yogurt
6tablespoonsshredded Monterey Jack cheese
3tablespoonsslicedpickled jalapeños
3tablespoonschopped freshcilantro
1tablespoonlime juice
3corn tortillas, warmed
DirectionsHeat oil in a medium skillet over medium heat. Add bell pepper, onion, cumin, oregano, paprika and salt. Cook, stirring occasionally, until the vegetables are golden and fragrant, 4 to 5 minutes. Add beans; cook, stirring occasionally, until the beans are hot, 2 to 3 minutes.Ali RedmondDivide the bean mixture among 3 bowls. Top each bowl with some pico de gallo, yogurt, cheese, jalapeños, cilantro and lime juice. Serve with tortillas.Ali RedmondNutrition InformationServing Size: 1 cup & 1 tortilla eachCalories 396, Fat 19g, Saturated Fat 5g, Cholesterol 14mg, Carbohydrates 46g, Total sugars 5g, Added sugars 0g, Protein 15g, Fiber 13g, Sodium 554mg, Potassium 733mgEatingWell.com, April 2024
Directions
Heat oil in a medium skillet over medium heat. Add bell pepper, onion, cumin, oregano, paprika and salt. Cook, stirring occasionally, until the vegetables are golden and fragrant, 4 to 5 minutes. Add beans; cook, stirring occasionally, until the beans are hot, 2 to 3 minutes.Ali RedmondDivide the bean mixture among 3 bowls. Top each bowl with some pico de gallo, yogurt, cheese, jalapeños, cilantro and lime juice. Serve with tortillas.Ali RedmondNutrition InformationServing Size: 1 cup & 1 tortilla eachCalories 396, Fat 19g, Saturated Fat 5g, Cholesterol 14mg, Carbohydrates 46g, Total sugars 5g, Added sugars 0g, Protein 15g, Fiber 13g, Sodium 554mg, Potassium 733mg
Heat oil in a medium skillet over medium heat. Add bell pepper, onion, cumin, oregano, paprika and salt. Cook, stirring occasionally, until the vegetables are golden and fragrant, 4 to 5 minutes. Add beans; cook, stirring occasionally, until the beans are hot, 2 to 3 minutes.
Divide the bean mixture among 3 bowls. Top each bowl with some pico de gallo, yogurt, cheese, jalapeños, cilantro and lime juice. Serve with tortillas.
Nutrition InformationServing Size: 1 cup & 1 tortilla eachCalories 396, Fat 19g, Saturated Fat 5g, Cholesterol 14mg, Carbohydrates 46g, Total sugars 5g, Added sugars 0g, Protein 15g, Fiber 13g, Sodium 554mg, Potassium 733mg
Nutrition Information
Serving Size: 1 cup & 1 tortilla eachCalories 396, Fat 19g, Saturated Fat 5g, Cholesterol 14mg, Carbohydrates 46g, Total sugars 5g, Added sugars 0g, Protein 15g, Fiber 13g, Sodium 554mg, Potassium 733mg
Serving Size: 1 cup & 1 tortilla each
Calories 396, Fat 19g, Saturated Fat 5g, Cholesterol 14mg, Carbohydrates 46g, Total sugars 5g, Added sugars 0g, Protein 15g, Fiber 13g, Sodium 554mg, Potassium 733mg
EatingWell.com, April 2024
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