"Breakfast is the most important meal of the day."
We're sure you've heard this before. But why is that?
It's simple: If you unbalance your blood sugar levels in the morning, you might be jumping on the blood sugar roller coaster before you even realize it. And it will be hard to "get off" later in the day. So, if you spike your blood sugar levels in the morning, you might feel dizzy, unfocused, hungry, and tired throughout the day. But don't worry, we have a few tips for you. Whether you're more of a sweet tooth or prefer a savory breakfast, we've compiled the best breakfast recipes to keep your blood sugar levels stable.
For the sweet tooths among you:
Ice cream bowl for breakfast (vegan option available)
Ingredients:
- > 150 g frozen blueberries
- > 5 tablespoons of milk (or plant-based alternative)
- > Protein powder in your favorite flavor (make sure it is not sweetened)
- > Almond or other nut butter
Preparation:
- > Place everything in a blender and blend until ice creamy. Garnish with fresh berries, coconut flakes, and a drizzle of nut butter.
- > For a little sweetness, add a little cinnamon or a teaspoon of agave syrup. Enjoy!
Greek yogurt with blueberries and seeds
What you need:
- > 150-200 g Greek yogurt or skyr
- > 50 g blueberries
- > 1 teaspoon pumpkin seeds and sunflower seeds
- > Cinnamon
- > Coconut flakes for garnishing
- > Cocoa nibs or nut butter as a topping
Homemade PBJ (Peanut Butter and Raspberry Bread) (vegan)
Ingredients:
- > 1 slice of black bread (toasted)
- > Peanut butter (avoid added sugar)
- > 20 g raspberries
Here's how:
- > Toast your slice of bread
- > Put peanut butter on your bread
- > Mash the raspberries on the peanut butter bread with a fork - and you're done!
Savory alternatives:
Toasted bread with avocado and poached egg
Ingredients:
- > 1 slice of black bread (toasted)
- > ½ avocado
- > 1 egg
- > Lemon juice
Preparation:
- > Toast your bread, add the avocado, mash it with a fork and drizzle with some lemon juice.
- > Boil some water for the egg and add a tablespoon of vinegar. Stir the water with a large spoon until it forms a spiral, then crack the egg into the center. Simmer for 4 minutes. Remove the egg with a spoon and drain on kitchen paper.
- > Place the egg on your avo toast.
- > Sprinkle the toast with some herbs, salt, and pepper. If you like it spicy, you can also add some chili flakes.
Toasted bread with cottage cheese and salmon
Ingredients:
- > 1 slice of black bread (toasted)
- > Cottage cheese
- > 50 g smoked salmon
- > Lemon
Toast your bread, spread the cottage cheese on it, and top it with the salmon. If you like things a little more unusual, add some lemon juice and herbs.
Breakfast egg muffins with vegetables
What you need:
- > 12 eggs
- > Vegetables of your choice (e.g.: peppers, tomatoes, mushrooms, baby spinach)
- > 1 spring onion
- > Grated cheese
- > Salt and pepper
- > Herbs
Preparation:
- > Crack the eggs into a bowl and whisk with a fork.
- > Wash and dice the vegetables. Mix them with the eggs and cheese.
- > Add salt, pepper and herbs.
- > Grease the muffin tin or place paper baking cups in the muffin tin.
- > Bake for about 15 minutes at 200°C. Yummy!
Tofu scrambled eggs (vegan)
Ingredients:
- > 1 tablespoon olive oil
- > 1 pack of tofu
- > 2 tablespoons of yeast flakes
- > Salt
- > 1/4 teaspoon turmeric
- > Garlic
- > 2 tablespoons plant-based milk alternative, unsweetened (e.g. almond milk, soy milk, oat milk)
- > Vegetables as a side dish (e.g. avocado, spinach, tomato)
Preparation:
- > Add olive oil to a pan and heat over medium heat. Mash the tofu block with a fork and add it to the pan. Fry the tofu for 3-4 minutes. Don't forget to stir frequently, like scrambling eggs. There should be no water left in the tofu before adding the nutritional yeast, turmeric, and garlic. Season with salt to taste. Let everything cook for a few more minutes.
- > Now add the plant milk to the pan and mix everything.
- > Ready to serve! Add some vegetables and garnish your tofu scramble with herbs of your choice.
Can't wait for your next breakfast? Now it's time to find out what's really good for your body!
