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100 Healthy Recipes

A well-balanced diet is one part of a healthy lifestyle for people with type 2 diabetes. But it's not always easy to make smart food choices and change the way you eat.

A healthy diet is not just about eating less of the foods you love or achieving weight loss. It is also about making some simple lifestyle changes that you can maintain. It may surprise you to find that you can still enjoy in reasonable amounts many of the foods you currently eat. Remember to discuss your specific food needs with your doctor and dietitian or educator.

Get a head start on good eating with 100 recipes created from healthy food choices. Click on any of the 9 categories below to choose a recipe.

French Toast Surprise

Prep Time: 10 minutes

Total Time: 15 minutes

Serves: 4

French Toast Surprise
    Ingredients
  • 8 slices bread, whole-wheat
  • 4 tablespoons cream cheese, fat-free
  • 8 teaspoons fruit preserves, favorite flavor
  • ½ cup liquid egg substitute
  • 2 fluid ounces milk, fat-free
  • 1 tablespoon sugar substitute
  • 8 teaspoons almonds, slivered
  • 4 strawberries, whole, fresh
    Preparation:
  • Spread one side of 4 slices of bread with 1 tablespoon of cream cheese.
  • Spread one side of the remaining 4 slices of bread with 2 teaspoons of fruit preserves.
  • Place bread with cream cheese and bread with preserves together in pairs.
  • Beat egg substitute, milk and sugar substitute with a wire whisk until smooth; pour into a shallow bowl.
  • Spray a griddle or a non-stick skillet with cooking spray; heat over medium heat.
  • Dip each side of sandwich into egg mixture. Cook sandwiches 2 to 3 minutes on each side or until golden brown.
  • Place each sandwich on a serving plate. Sprinkle each with 2 teaspoons of almonds.
  • Garnish each plate with a large strawberry, washed and sliced vertically almost to the stem, with the slices fanned out away from the stem.

Granola Go Cup

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Serves: 1

Granola Go Cup
    Ingredients
  • 1/3 cup granola, low fat
  • 1 cup yogurt, vanilla, non-fat
  • ½ cup blueberries
  • ½ cup raspberries
    Preparation:
  • Place yogurt, fruit and granola in plastic cup (in that order, starting with yogurt on the bottom)
  • Add a plastic spoon and go!

Garden Omelet

Prep Time: 10 minutes

Total Time: 15 minutes

Serves: 2

Garden Omelet
    Ingredients
  • Butter-flavored cooking spray
  • ½ cup mushrooms, sliced
  • ½ cup tomato, fresh, chopped
  • ¼ cup onion, chopped
  • 6 egg whites
  • 1 teaspoon Dijon mustard
  • 1 teaspoon tarragon
  • ¼ teaspoon garlic powder
  • 1/8 teaspoon white pepper
  • 1 tablespoon reduced-fat grated parmesan cheese
    Preparation:
  • Spray a large, non-stick skillet with butter-flavored spray and heat over medium-high heat. Brown mushrooms, tomato, and onion in the butter spray.
  • In a large bowl, beat the rest of the ingredients until foamy. Pour over the browned vegetables and cook over medium heat until puffy and light brown on the bottom, about 5 minutes.
  • Fold the omelet in half and place a lid over the skillet for 5 minutes until the omelet is done. Divide in half and enjoy!

Pepper, Onion, and Feta Frittata

Prep Time: 15 minutes

Total Time: 15 minutes

Serves: 4

Pepper, Onion and Feta Frittata
    Ingredients
  • 1 bell pepper, red, medium
  • 1 bell pepper, green, medium
  • 1 onion, yellow
  • 2 cups liquid egg substitute
  • 1/8 teaspoon black pepper
  • 2 ounces feta cheese, low-fat
  • 2 teaspoons canola oil
    Preparation:
  • Wash and chop bell peppers, removing cores and inner membranes. Wash, peel, and chop onion. Set aside.
  • Beat egg substitute and black pepper in a medium bowl with a fork or wire whisk until well mixed. Stir in crumbled feta cheese; set aside.
  • Heat oil in an ovenproof 10-inch non-stick skillet over medium heat.
  • Cook bell peppers and onion in oil, stirring occasionally, until onion is tender. Pour egg mixture over pepper mixture.
  • Cover and cook over medium-low heat for 8 to 10 minutes, or until eggs are set and light brown on the bottom.
  • Set oven control to broil. Broil frittata with top 4 to 6 inches from heat about 2 minutes until golden brown.
  • Cut frittata into 4 wedges. Serve with whole-wheat toast or English muffins and fresh fruit, if desired.

Whole-Wheat Pancakes

Prep Time: 10 minutes

Total Time: 10 minutes

Serves: 4

Whole-Wheat Pancakes
    Ingredients
  • ½ cup flour, whole-wheat
  • ½ cup flour, all-purpose
  • ¼ cup wheat germ, toasted
  • 1 teaspoon baking powder
  • 2 teaspoons sugar substitute
  • 1 large egg
  • 10 fluid ounces milk, fat-free
  • 4 teaspoons margarine, canola-based, trans-fat free
  • 4 tablespoons reduced-calorie pancake syrup
    Preparation:
  • Stir together flours, wheat germ, baking powder, and sugar substitute in a medium bowl until well mixed.
  • In a separate bowl, whisk together egg and milk; add all at once to the flour mixture and stir until just combined.
  • Heat a griddle or non-stick skillet over medium-high heat. Spray with cooking spray. (It should be hot enough so that when you sprinkle drops of water on the surface, they dance.)
  • Use a ¼ cup measuring cup to measure and pour the cakes. Cook for about 2 to 3 minutes or until bubbles appear on the surface.
  • Turn when bubbles come to the surface and pop, and the edges are slightly dry.
  • Remove from pan when bottom is lightly brown, about 1 to 2 more minutes. Repeat with remaining batter.
  • Makes approximately 8 pancakes, or 2 per serving.
  • Evenly divide margarine (1 teaspoon per serving) and syrup (1 tablespoon per serving) among each serving.
  • Serve immediately with fresh fruit and lean turkey sausage, if desired.

Crustless Mushroom Quiche

Prep Time: 10 minutes

Total Time: 45 minutes

Serves: 6

Crustless Mushroom Quiche
    Ingredients
  • 2 cups mushrooms, sliced
  • 1 onion, diced, medium
  • 1 pound packaged chopped spinach, thawed, and drained
  • ½ cup plain bread crumbs
  • 2 cups nonfat skim milk
  • 1 cup nonfat egg substitute or egg whites
  • ½ cup grated parmesan cheese
  • ½ teaspoon garlic powder
  • ½ teaspoon black pepper
  • ½ teaspoon dried Italian seasoning
    Preparation:
  • Preheat oven to 350°F.
  • Lightly spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Sauté mushrooms and onion until golden, about 3 minutes.
  • Add spinach and cook about 4 minutes. Add bread crumbs, stir, and place into deep-dish quiche pan.
  • Combine remaining ingredients in medium bowl and pour over vegetables in quiche pan.
  • Bake for 35-45 minutes or until firm in center. Allow to stand for 5 minutes before cutting and serving.

Scrambled Omelet with Potatoes

Prep Time: 15 minutes

Total Time: 15 minutes

Serves: 4

Scrambled Omelet With Potatoes
    Ingredients
  • 2 baking potatoes, medium
  • ½ bell pepper, green, medium
  • 1 onion, yellow
  • 1 tomato, medium
  • 2 large eggs
  • 1 cup liquid egg substitute
  • 2 fluid ounces milk, fat-free
  • 2 ounces cheddar cheese, low-fat
  • 1/8 teaspoon black pepper
    Preparation:
  • Wash and scrub potatoes thoroughly and pierce each with a fork. Wrap loosely in paper towels and microwave on high for 7 minutes, turning over after 4 minutes.
  • Wash and chop bell pepper, onion, and tomato. Set aside.
  • Spray a non-stick skillet with cooking spray. Sauté pepper and onion over medium-high heat until they begin to soften.
  • When potatoes finish cooking, chop, and add to the sauté.
  • In a small bowl, whisk together eggs, egg substitute, and milk (noting that 2 fluid ounces is ¼ cup). Add to sauté and stir constantly.
  • When eggs are almost completely done, fold in chopped tomato and cheese. Cover and let set for 1 minute.
  • Top with freshly ground black pepper. Serve with whole-wheat toast and fresh cantaloupe, if desired.

Apple-Carrot Muffins

Prep Time: 15 minutes

Total Time: 25 minutes

Serves: 12

Apple-Carrot Muffins
    Ingredients
  • 1 apple, medium
  • 1 carrot
  • 1 cup flour, whole-wheat
  • 1 cup flour, all-purpose
  • 1 cup wheat germ, toasted
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ½ cup liquid egg substitute
  • 2 tablespoons canola oil
  • 8 fluid ounces apple juice, unsweetened
  • 1/3 cup unsweetened applesauce
  • ¼ cup raisins
  • ¼ cup pecans, chopped
    Preparation:
  • Preheat oven to 375°F. Line 12 standard muffin cups with paper liners or spray lightly with cooking spray.
  • Wash, core, and shred apple. (McIntosh, Granny Smith, Rome, and Gala work well.) Wash, peel, and grate carrot. Set aside.
  • In a large bowl, mix together the flours, wheat germ, baking powder, and salt. Make a well in the center and set aside.
  • In a medium bowl, combine the egg substitute, oil, apple juice, and applesauce with an electric mixer.
  • Pour the egg mixture into the well of the flour mixture and stir just until the dry ingredients are evenly moistened, being careful not to overmix.
  • Fold in the shredded apple and carrot, raisins, and chopped pecans.
  • Spoon the batter into the prepared muffin cups, filling cups about 2/3 full.
  • Bake for 25 minutes, or until lightly browned and a toothpick inserted into the centers comes out clean.
  • Cool in the pan on a rack for 5 minutes before removing from pan.

Spicy Fried Corn and Sausage

Prep Time: 5 minutes or less

Total Time: 35 minutes

Serves: 4

Spicy Fried Corn and Sausage
    Ingredients
  • 8 fluid ounces chicken broth, fat-free, low-sodium
  • 2 fluid ounces evaporated skim milk, canned
  • ¼ teaspoon garlic powder
  • 2 teaspoons black pepper
  • 1 teaspoon hot pepper sauce
  • 4 ounces turkey breakfast sausages
  • 1 onion, yellow
  • 1 teaspoon canola oil
  • 2 cups corn, yellow, frozen
    Preparation:
  • Preheat oven to 425°F.
  • In a large mixing bowl, whisk together the chicken stock, evaporated milk, garlic powder, black pepper, and hot sauce. Set aside.
  • In a large, non-stick, oven-safe skillet, cook and crumble sausage until lightly browned. Remove with a spatula and drain on paper towels.
  • Wash, peel, and chop onion. Set aside.
  • Save the pan drippings from the sausage and in that same skillet, add the oil.
  • Heat oil and pan drippings over medium-high heat. Add the onions and cook until they are soft, stirring frequently.
  • Add the corn (thawed) to the skillet, and continue to cook for 5-7 minutes, stirring frequently and making sure not to burn.
  • When the corn and onions are sizzling, add back the drained and crumbled cooked sausage as well as the chicken stock mixture to the skillet.
  • Stir everything together and cover with a lid. Reduce heat to low. Simmer, covered, for 5 more minutes.
  • Stir and transfer uncovered pan to the preheated oven for 15 minutes.
  • Serve warm for best flavor.

Grits and Ham Bake

Prep Time: 10 minutes

Total Time: 60 minutes

Serves: 6

Grits and Ham Bake
    Ingredients
  • 3/4 cup grits, cooked with water
  • 6 fluid ounces evaporated skim milk, canned
  • 1 ½ cups cheddar cheese, low-fat
  • ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 1/8 teaspoon hot pepper sauce
  • 6 ounces ham, lean, reduced-sodium
  • 3/4 cup liquid egg substitute
    Preparation:
  • Preheat oven to 350°F. Lightly spray an 8X8-inch baking pan/dish with cooking spray.
  • Bring 3 cups of water to a boil in a medium saucepan; slowly stir in grits.
  • Cover; reduce heat to low. Cook, stirring occasionally, for about 5 minutes.
  • Add 4 ounces (1 cup) of the cheese, evaporated milk, garlic powder, pepper, and hot pepper sauce to grits; stir until cheese is melted.
  • Add ham (diced) and egg substitute; stir well. Pour into prepared baking dish.
  • Bake for 50 minutes. Top with remaining 2 ounces (½ cup) of cheese.
  • Bake for an additional 5 minutes or until cheese is melted and golden brown. Let cool for 10 minutes before serving.
  • Serve with fresh fruit topped with slivered almonds, if desired.
  • NOTE: Batter may be made the day before; cover and refrigerate. Let stand at room temperature for 30 minutes before baking.

Ginger Date Muffins

Prep Time: 10 minutes

Total Time: 30 minutes

Serves: 12

Ginger Date Muffins
    Ingredients
  • 1 cup flour, all purpose
  • 1 cup flour, whole wheat
  • ½ cup brown sugar, packed
  • 1 tablespoon baking powder, double-acting
  • 1 teaspoon baking soda
  • ½ teaspoon ginger, ground
  • ½ teaspoon cinnamon, ground
  • ½ teaspoon salt
  • 1 cup low fat buttermilk
  • 1 slightly beaten egg, large
  • 3 tablespoons canola oil
  • 1 teaspoon vanilla extract
  • 1 cup dates, pitted, chopped
    Preparation:
  • Preheat oven to 400°F.
  • Prepare muffin pan by either spraying with cooking spray or using paper muffin cups.
  • In a large bowl, sift together flour, sugar, baking powder, baking soda, ginger, cinnamon and salt.
  • In another bowl, combine buttermilk, egg, oil and vanilla.
  • Gently stir buttermilk mixture into flour mixture; do not overmix.
  • Fold in dates.
  • Pour into muffin tin and bake for about 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.

Breakfast Pizza

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Serves: 1

Breakfast Pizza
    Ingredients
  • 1 toasted English muffin
  • 1 tablespoon old-fashioned peanut butter
  • 1 tablespoon strawberry preserves
  • ½ cup strawberries
    Preparation:
  • Split English muffin in half lengthwise; toast to desired doneness.
  • Spread each half of the English muffin with peanut butter and jam. Top with strawberries.

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