Breakfast recipes for stable glucose (sweet & savory)
“Breakfast is the most important meal of the day.”
We are sure you have heard this before. But why?
Simply put, if you bring your blood glucose levels out of control in the morning, you may jump onto the blood glucose roller coaster before even noticing it. And it will be hard to get off during the day. So if you cause your blood glucose levels to spike in the morning, you might feel dizzier, less focused, hungrier, and tired throughout the day. But worry not, we’ve got you covered. Whether you are more of a sweet kind of person or if you prefer a savory breakfast, we’ve collected the best glucose-stable recipes for your breakfast.
For the sweet tooth among you:
Ice cream bowl for breakfast (vegan possible)
What you need:
- > 150 grams of frozen blueberries
- > 5 tbsp milk (or plant-based alternative)
- > Protein powder with your favorite flavor (make sure it’s not sweetened)
- > Almond or any other nut butter
Preparation steps:
- > Add everything to mixer, and blend until ice creamy texture. Garnish with fresh berries, coconut flakes and a bit of nut butter
- > For some sweetness, you can add some cinnamon or a teaspoon of agave syrup. Enjoy
Greek yogurt with blueberries and seeds
What you need:
- > 150-200g greek yogurt or skyr
- > 50g of blueberries
- > 1tsp pumpkin seeds and sunflower seeds
- > Cinnamon to taste
- > Coconut flakes to garnish
- > Chocolate nibs or nut butter as a topping
Self-made PBJ (vegan)
What you need:
- > 1 slide of dark bread (toasted)
- > Peanut butter (make sure to check the label for added sugars)
- > 20g of raspberries
How to prepare your PBJ:
- > Toast your slice of bread
- > Add peanut butter on your bread
- > Mash the raspberries with a fork on your peanut butter bread
Savory alternatives:
Toasted bread with avocado and poached egg
What you need:
- > 1 slice of dark bread (toasted)
- > ½ Avocado
- > 1 egg
- > Lemon juice
Preparation steps:
- > Toast your bread, add the avocado on top and mash it with a fork and sprinkle some lemon juice over it.
- > Simmer some water for the egg and add a tablespoon of vinegar to the water. With a large spoon, swirl the water and crack the egg into the center. Let it simmer for 4 minutes. Lift the egg out with a slotted spoon and drain it on kitchen paper.
- > Place the egg on your Avo-Toast.
- > Top your toast with some herbs, salt and pepper. If you are up for something spicy you can add some chili flakes as well. Enjoy.
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Toasted bread with cottage cheese and salmon
What you need:
- > 1 slice of dark bread (toasted)
- > Cottage cheese
- > 50g of smoked salmon
- > Lemon
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Toast your bread, add the cottage cheese and top it off with the salmon. If you like to make it fancy, add some lemon juice and herbs.
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Breakfast egg muffins with veggies
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What you need:
- > 12 eggs
- > Veggies of your choice (e.g.: bell pepper, tomato, mushrooms, baby spinach)
- > 1 spring onion
- > Grated cheese
- > Salt & pepper
- > Herbs
Preparation steps:
- > Break the eggs in a bowl and whisk them with a fork.
- > Wash and dice the vegetables. Mix them with the eggs & cheese.
- > Add some salt, pepper, and herbs.
- > Grease the muffin pan or put some paper muffin forms into your muffin pan.
- > Bake for about 15 minutes at 200°C.
Scrambled tofu (vegan)
What you need:
- > 1 tbsp of olive oil
- > 1 block of tofu
- > 2 tbsp nutritional yeast
- > Salt to taste
- > 1/4 tsp turmeric
- > Garlic
- > 2 tbsp plant-based milk alternative, unsweetened (e.g.: almond milk, soy milk, oat milk)
- > Veggies to add (e.g.: avocado, spinach, tomato)
Preparation steps:
- > Put the olive oil in a pan and heat up (medium heat). Mash the block of tofu with a fork and add to pan. Cook the tofu for 3-4 minutes. Don’t forget to stir frequently, like you would with scrambled eggs. There should not be any water left from the tofu before you continue to add nutritional yeast, turmeric and garlic. You can now also add salt to taste. Cook everything for some more minutes.
- > Now add the plant-based milk into the pan and mix everything.
- > Ready to serve! Add some veggies and top your scrambled tofu with some herbs of your choice. Enjoy.
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Can’t wait for you next breakfast? Now it’s time to find out what works for you!
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