A meal plan for Sunday for the ones I love...
- Katherine Victoria Vananderland
- Jul 31, 2021
- 11 min read

I absolutely love this slow cooker oatmeal. The steel cut oats have so much flavor and texture. My family loves to sprinkle toasted pecans on top. —Angela Lively, Conroe, Texas

Ingredients
6 cups water
1-1/2 cups steel-cut oats
1-1/2 cups unsweetened applesauce
1/4 cup maple syrup
1-1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/8 teaspoon salt
1 large apple, chopped
Optional: Sliced apples, toasted pecans and additional maple syrup
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Directions
In a 4-qt. slow cooker, combine the first 7 ingredients. Cover and cook on low for 6-8 hours or until liquid is absorbed. Stir in chopped apple. If desired, top servings with apple slices, pecans and syrup.
Test Kitchen tipsKeep an eye on this as it nears the end of cooking to prevent overcooking at the edges, especially if your slow cooker runs hot. It's important in this recipe to use steel-cut oats, which need to cook longer than rolled oats. You might find them labeled as Irish oats. Health tipBoost protein with a dollop of vanilla Greek yogurt (it will help you stay full longer).
Nutrition Facts 1-1/4 cups: 171 calories, 2g fat (0 saturated fat), 0 cholesterol, 39mg sodium, 36g carbohydrate (13g sugars, 4g fiber), 4g protein.
My girlfriend loves pumpkin, so I enjoy making these for her on cool Sunday mornings. —Charles Insler, Silver Spring, Maryland

Ingredients
3/4 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons brown sugar
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground cloves
2 large eggs, room temperature
1-1/4 cups buttermilk
1/2 cup fresh or canned pumpkin
2 tablespoons butter, melted
Optional: Butter and maple syrup
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Directions
In a large bowl, combine the first 9 ingredients. In a small bowl, whisk the eggs, buttermilk, pumpkin and melted butter. Stir into dry ingredients just until moistened.
Bake in a preheated waffle maker according to manufacturer’s directions until golden brown. Serve with butter and syrup if desired. Freeze option: Cool waffles on wire racks. Freeze between layers of waxed paper in an airtight freezer container. To use, reheat waffles in a toaster on medium setting. Or, microwave each waffle on high for 30-60 seconds or until heated through.
Nutrition Facts 2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas

Ingredients
2 large eggs
2 large egg whites
1/8 teaspoon salt
1/8 teaspoon pepper
1 teaspoon butter
1/2 cup thinly sliced fresh mushrooms
1/2 cup fresh baby spinach, chopped
2 tablespoons shredded provolone cheese
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Directions
In a small bowl, whisk eggs, egg whites, salt and pepper until blended. In a small nonstick skillet, heat butter over medium-high heat. Add mushrooms; cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted. Reduce heat to medium.
Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. Stir in cheese.
Nutrition Facts 1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.
These easy, healthy sausages taste great, and they make an elegant brunch dish. The recipe is also very versatile: It can be doubled or tripled for a crowd, and the sausages freeze well either cooked or raw. —Angela Buchanan, Longmont, Colorado

Ingredients
1 large tart apple, peeled and diced
2 teaspoons poultry seasoning
1 teaspoon salt
1/4 teaspoon pepper
1 pound ground chicken
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Directions
In a large bowl, combine the first 4 ingredients. Crumble chicken over the mixture and mix well. Shape into eight 3-in. patties.
In a large, greased cast-iron or other heavy skillet, cook patties over medium heat until no longer pink, 5-6 minutes on each side. Drain if necessary.
Nutrition Facts 1 sausage patty: 92 calories, 5g fat (1g saturated fat), 38mg cholesterol, 328mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat.
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota

Ingredients
3/4 cup vanilla yogurt
2/3 cup sliced ripe banana
1 large egg
1/4 cup 2% milk
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 whole wheat tortillas (8 inches)
2 teaspoons butter
2/3 cup sliced fresh strawberries
2/3 cup fresh blueberries
1/4 cup granola
OPTIONAL TOPPINGS: additional vanilla yogurt, strawberries, blueberries and granola
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Directions
In a small bowl, combine yogurt and banana. In a shallow bowl, whisk egg, milk, cinnamon and nutmeg. Dip both sides of each tortilla in egg mixture. In a skillet, heat butter over medium-high heat. Add tortilla; cook until golden brown, 1-2 minutes on each side.
Spoon yogurt mixture down center of tortillas; top with strawberries, blueberries and granola. Roll up each tortilla. If desired, top with additional yogurt, berries and granola.
Nutrition Facts 1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein.

"Let rally today in the knowing that I can do all things through Christ who strengthens me and I will dwell in the house of the Lord forever"
I created this chicken sandwich recipe based on a meal my daughter ordered at a restaurant. She likes to dip her sandwich in the extra honey-mustard sauce. —Marilyn Moberg, Papillion, Nebraska

Ingredients
1 tablespoon honey
1/4 Greek Yogurt With Honey
4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon Montreal steak seasoning
4 slices Swiss cheese
4 whole wheat hamburger buns, split
2 bacon strips, cooked and crumbled
Lettuce leaves and tomato slices, optional
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Directions
In a small bowl, mix mayonnaise, mustard and honey. Pound chicken with a meat mallet to 1/2-in. thickness. Sprinkle chicken with steak seasoning. Grill chicken, covered, over medium heat or broil 4 in. from heat until a thermometer reads 165°, 4-6 minutes on each side Top with cheese during the last 1 minute of cooking.
Grill buns over medium heat, cut side down, until toasted, 30-60 seconds. Serve chicken on buns with bacon, mayonnaise mixture and, if desired, lettuce and tomato.
Nutrition Facts 1 sandwich: 410 calories, 17g fat (6g saturated fat), 91mg cholesterol, 667mg sodium, 29g carbohydrate (9g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 2 fat.
Bruschetta Chicken Wraps
As an Italian American, I love, love, love garlic, tomatoes and basil, all of which are musts for good bruschetta. This recipe was created in celebration of the first tomatoes to come out of our home garden this year. —Gina Rine, Canfield, Ohio

Ingredients
2 plum tomatoes, finely chopped (about 1 cup)
1 cup fresh baby spinach, coarsely chopped
1/4 cup finely chopped red onion
1 tablespoon shredded Parmesan or Romano cheese
1 tablespoon minced fresh basil
1 teaspoon olive oil
1 teaspoon balsamic vinegar
1/8 teaspoon plus 1/4 teaspoon pepper, divided
Dash garlic powder
4 boneless skinless chicken breast halves (4 ounces each)
2 ounces fresh mozzarella cheese, cut into 4 slices
4 whole wheat tortillas (8 inches)
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Directions
In a small bowl, mix tomatoes, spinach, onion, Parmesan cheese, basil, oil, vinegar, 1/8 teaspoon pepper and dash of garlic powder.
Lightly oil grill rack. Sprinkle chicken with salt and remaining pepper; place on grill rack. Grill, covered, over medium heat 4-6 minutes on each side or until a thermometer reads 165°.
Top each chicken breast with 1 cheese slice; cover and grill 1-2 minutes longer or until cheese is melted. Grill tortillas over medium heat 20-30 seconds or until heated through.
Place chicken on center of each tortilla; top with about 1/4 cup tomato mixture. Fold bottom of tortilla over filling; fold both sides to close.
Nutrition Facts 1 wrap: 330 calories, 10g fat (3g saturated fat), 75mg cholesterol, 569mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
This homemade version of the canned standard— has no dairy or preservatives. Try it in your favorite green bean casserole recipe! —Courtney Stultz, Weir, Kansas

Ingredients
2 tablespoons olive oil
1 pound sliced fresh mushrooms
1 large onion, finely chopped
2 garlic cloves, minced
1 teaspoon salt
1 teaspoon white wine vinegar
1/2 teaspoon dried thyme
1/2 teaspoon pepper
4 tablespoons cornstarch
4 cups unsweetened almond milk
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Directions
In a large saucepan, heat oil over medium-high heat. Add mushrooms and onion; cook and stir until tender, 8-10 minutes. Add garlic, salt, vinegar, thyme and pepper; cook 1 minute longer. Mix cornstarch and almond milk until smooth; stir into saucepan. Bring to a boil; cook and stir until thickened, 3-4 minutes.
Test Kitchen tipsYou are in full control of how intensely flavored this soup can be. If you like it mellow or are going to be using it in another recipe, keep the mushrooms and veggies from getting too browned. If you love a deep, rich flavor, let the mushrooms and onions cook until they turn a dark golden brown. While button mushrooms will give you a lovely flavor, try switching it up by using shiitake, portobello or a blend of all three. Nutrition Facts 1 cup: 139 calories, 8g fat (1g saturated fat), 0 cholesterol, 623mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
When my mom made this spaghetti sauce, the house would smell so good that I'd open the windows to torture the neighbors. It even tastes wonderful the next day, when the flavors have really melded. —Vera Schulze, Holbrook, New York

Ingredients
2 tablespoons olive oil
1 large onion, finely chopped
2 pounds plum tomatoes, chopped (about 5 cups)
1 teaspoon salt
1/4 teaspoon pepper
8 ounces uncooked spaghetti
1/4 cup thinly sliced fresh basil
1 teaspoon sugar, optional
Grated Romano cheese
Additional basil
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Directions
In a 6-qt. stockpot, heat oil over medium heat; saute onion until tender, 4-6 minutes. Stir in tomatoes, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, until thickened, 20-25 minutes. Meanwhile, cook spaghetti according to package directions; drain.
Stir 1/4 cup basil and, if desired, sugar into sauce. Serve over spaghetti. Top with cheese and additional basil. Freeze option: Freeze cooled sauce in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally.
Nutrition Facts 1 cup spaghetti with 3/4 cup sauce (calculated without cheese): 327 calories, 8g fat (1g saturated fat), 0 cholesterol, 607mg sodium, 55g carbohydrate (9g sugars, 5g fiber), 10g protein.
One day, company was on the way, and I forgot to buy salad fixings. Scavenging the fridge for ingredients, I pulled these together and invented a salad superstar. —Kelly Walsh, Aviston, Illinois

Ingredients
2 packages (6 ounces each) fresh baby spinach
1 medium apple, chopped
1 cup crumbled feta cheese
1 cup glazed pecans
1/2 cup chopped red onion
1/3 cup dried cranberries
5 bacon strips, cooked and crumbled, optional
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Directions
In a large bowl, combine the first 6 ingredients; stir in bacon if desired.
For dressing, in a small bowl, whisk vinegar, sugar, mustard and pepper until blended. Gradually whisk in oil. Pour over salad; toss to coat.
Nutrition Facts 1 cup: 109 calories, 8g fat (1g saturated fat), 4mg cholesterol, 116mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
Once a week I create a new recipe for my blog, An Officer and a Vegan. I first made this risotto when I needed something cheerful and comforting. It would be fantastic with asparagus, zucchini or summer squash, but use whatever veggies are in season. —Deanna McDonald, Grand Rapids, Michigan

Ingredients
1 carton (32 ounces) vegetable stock
1 to 1-1/2 cups water
1 tablespoon olive oil
2 cups sliced fresh mushrooms
1 medium onion, chopped
1-1/2 cups uncooked arborio rice
2 garlic cloves, minced
1/2 cup white wine or additional vegetable stock
1 teaspoon dried thyme
3 cups fresh baby spinach
1 cup frozen peas
3 tablespoons grated Parmesan cheese
1 tablespoon red wine vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
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Directions
In a large saucepan, bring stock and water to a simmer; keep hot. In a Dutch oven, heat oil over medium-high heat. Add mushrooms and onion; cook and stir 5-7 minutes or until tender. Add rice and garlic; cook and stir 1-2 minutes or until rice is coated.
Stir in wine and thyme. Reduce heat to maintain a simmer; cook and stir until wine is absorbed. Add hot stock mixture, 1/2 cup at a time, cooking and stirring after each addition until stock has been absorbed; continue until the rice is tender but firm to the bite and the mixture is creamy. Stir in spinach, peas, cheese, vinegar, salt and pepper; heat through. Serve immediately.
Nutrition Facts 3/4 cup: 198 calories, 3g fat (1g saturated fat), 2mg cholesterol, 477mg sodium, 37g carbohydrate (3g sugars, 2g fiber), 5g protein.

Mushroom Burgers
i got this recipe from my son-in-law and I tweaked it to make it healthier. The burgers are so quick to whip up on the grill on busy nights. —Dolores Block, Frankenmuth, Michigan

Ingredients
1 pound lean ground beef (90% lean)
3 Italian turkey sausage links (4 ounces each), casings removed
2 teaspoons Worcestershire sauce
1/2 teaspoon garlic powder
2 tablespoons balsamic vinegar
1 tablespoon olive oil
6 large portobello mushrooms, stems removed
1 large onion, cut into 1/2-inch slices
Provolone / Cheddar optional
6 whole wheat hamburger buns or sourdough rolls, split
10 fresh basil leaves, thinly sliced
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Directions
Combine first 4 ingredients; mix lightly but thoroughly. Shape into six 1/2-in.-thick patties. Mix vinegar and oil; brush over mushrooms.
Place burgers, mushrooms and onion on an oiled grill rack over medium heat. Grill covered until a thermometer inserted in burgers reads 160° and mushrooms and onion are tender, 4-6 minutes per side.
Fill mushroom caps with cheese; grill, covered, until cheese is melted, 1-2 minutes. Grill buns, cut side down, until toasted, 30-60 seconds. Serve burgers on buns; top with mushrooms, basil and onion.
Nutrition Facts 1 burger: 371 calories, 15g fat (5g saturated fat), 72mg cholesterol, 590mg sodium, 31g carbohydrate (8g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 vegetable, 1/2 fat.
I make this healthy and inviting side dish whenever friends come over for a cookout. The honeyed vinaigrette lets the veggies shine. —Shelly Graver, Lansdale, Pennsylvania

Ingredients
1/4 cup red wine vinegar
1 tablespoon honey
1/4 cup olive oil
VEGETABLES:
2 large sweet onions
2 medium zucchini
2 yellow summer squash
2 large sweet red peppers, halved and seeded
1 bunch green onions, trimmed
Cooking spray
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Directions
In a small bowl, whisk the first 5 ingredients. Gradually whisk in oils until blended.
Peel and quarter each sweet onion, leaving root ends intact. Cut zucchini and yellow squash lengthwise into 1/2-in.-thick slices. Lightly spritz onions, zucchini, yellow squash and remaining vegetables with cooking spray, turning to coat all sides.
Grill sweet onions, covered, over medium heat 15-20 minutes until tender, turning occasionally. Grill zucchini, squash and peppers, covered, over medium heat 10-15 minutes or until crisp-tender and lightly charred, turning once. Grill green onions, covered, 2-4 minutes or until lightly charred, turning once.
Cut vegetables into bite-sized pieces; place in a large bowl. Add 1/2 cup vinaigrette and toss to coat. Serve with remaining vinaigrette.
Nutrition Facts 3/4 cup: 155 calories, 12g fat (1g saturated fat), 0 cholesterol, 166mg sodium, 13g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable, 1/2 starch.
The fresh flavors of the salmon and herbs are just unbeatable. I serve these as full-size burgers on kaiser rolls, too. —Margee Berry, White Salmon, Washington

Ingredients
1/3 cup panko bread crumbs
4 teaspoons finely chopped shallot
1 large egg, beaten
1/4 teaspoon salt
1 pound salmon fillet, skin removed, cut into 1-inch cubes
8 whole wheat dinner rolls, split and toasted
1/4 cup reduced-fat garlic-herb spreadable cheese
8 small lettuce leaves
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Directions
In a large bowl, combine the first 7 ingredients. Place salmon in a food processor; pulse until coarsely chopped, and add to bread crumb mixture. Mix lightly but thoroughly. Shape into eight 1/2-in.-thick patties.
On a lightly greased grill rack, grill burgers, covered, over medium heat or broil 4 in. from heat until a thermometer reads 160°, 3-4 minutes on each side. Serve on rolls with spreadable cheese and lettuce.
Nutrition Facts 2 sliders: 442 calories, 17g fat (5g saturated fat), 119mg cholesterol, 676mg sodium, 42g carbohydrate (7g sugars, 6g fiber), 30g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1 fat.
Patriotic Fruit Pizza
When strawberry season arrives, folks who know me anticipate this flavorful fruity dessert. It's very pretty and always gets lots of compliments whenever I take it. —Amy Murdoch, Union Grove, Wisconsin

Ingredients
1-1/2 cups all-purpose flour
1/4 cup confectioners' sugar
1 cup cold butter
FILLING:
1 package (8 ounces) cream cheese, softened
1 cup sugar
1/4 teaspoon vanilla extract
3 cups sliced fresh strawberries
1 cup fresh blueberries
1 cup strawberry glaze
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Directions
In a bowl, combine the flour and confectioners' sugar. Cut in butter until mixture begins to hold together. Press into a 12-in. tart or pizza pan; build up edges slightly. Bake at 350° for 10-15 minutes or until golden brown. Cool for 15 minutes.
In a bowl, beat cream cheese, sugar and vanilla. Spread over crust. Arrange strawberries in an 8- to 10-in. circle in center of pizza. Sprinkle blueberries around strawberries. Pour glaze over strawberries. Refrigerate until serving. Cut into wedges.
Nutrition Facts 1 slice: 454 calories, 26g fat (17g saturated fat), 73mg cholesterol, 221mg sodium, 51g carbohydrate (34g sugars, 2g fiber), 4g protein.

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