"Breakfast is the most important meal of the day."
We are sure you have heard that before. But why is that?
It’s quite simple: If you throw your blood sugar level off balance in the morning, you might hop on the blood sugar roller coaster before you even realize it. And it will be difficult to "get off" as the day progresses. So, if you spike your blood sugar in the morning, you might feel dizzy, unfocused, hungry, and tired throughout the day. But don't worry, we have some tips for you. Whether you have a sweet tooth or prefer a savory breakfast, we have put together the best recipes for your breakfast that will keep your blood sugar levels stable.
For those of you with a sweet tooth:
Breakfast Ice Cream Bowl (also vegan possible)
Ingredients:
- > 150g frozen blueberries
- > 5 tablespoons milk (or plant-based alternative)
- > Protein powder in your favorite flavor (make sure it is unsweetened)
- > Almond or other nut butter
Preparation:
- > Place everything in a blender and puree until an ice-cream-like consistency is reached. Garnish with fresh berries, coconut flakes, and a little nut butter.
- > For a bit of 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 blueberries
- > 1 teaspoon pumpkin seeds and sunflower seeds
- > Cinnamon
- > Coconut flakes for garnish
- > Cacao nibs or nut butter as a topping
Homemade PB&J (Peanut Butter Raspberry Bread) (vegan)
Ingredients:
- > 1 slice of rye bread (toasted)
- > Peanut butter (avoid added sugar)
- > 20g raspberries
Instructions:
- > Toast your slice of bread
- > Spread peanut butter on your bread
- > Mash the raspberries with a fork on the peanut butter bread - and you're done!
Savory alternatives:
Toasted bread with avocado and poached egg
Ingredients:
- > 1 slice of rye bread (toasted)
- > ½ avocado
- > 1 egg
- > Lemon juice
Preparation:
- > Toast your bread, place the avocado on top, mash it with a fork, and drizzle with a little lemon juice.
- > Boil some water for the egg and add a tablespoon of vinegar to the water. Use a large spoon to stir the water until a whirlpool forms and crack the egg into the center. Let simmer for 4 minutes. Lift the egg out with a spoon and drain on paper towels.
- > Place the egg on your avocado toast.
- > Sprinkle the toast with some herbs, salt, and pepper. If you like it spicy, you can also add a few chili flakes. Enjoy!
Toasted bread with cottage cheese and salmon
Ingredients:
- > 1 slice of rye bread (toasted)
- > Cottage cheese
- > 50g smoked salmon
- > Lemon
Toast your bread, top with cottage cheese and smoked salmon. If you like it a bit fancier, add some lemon juice and herbs.
Breakfast egg muffins with vegetables
What you need:
- > 12 eggs
- > Vegetables of your choice (e.g., bell pepper, 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 with the eggs and cheese.
- > Add salt, pepper, and herbs.
- > Grease the muffin tin or insert paper liners.
- > Bake at 200°C for about 15 minutes. Yummy!
Tofu Scramble (vegan)
Ingredients:
- > 1 tablespoon olive oil
- > 1 block of tofu
- > 2 tablespoons nutritional yeast
- > Salt
- > 1/4 teaspoon turmeric
- > Garlic
- > 2 tablespoons unsweetened plant-based milk alternative (e.g., almond, soy, or oat milk)
- > Vegetables as a side (e.g., avocado, spinach, tomato)
Preparation:
- > Add olive oil to a pan and heat (medium heat). Crumble the tofu block with a fork and add to the pan. Sauté the tofu for 3-4 minutes. Don't forget to stir frequently, like with scrambled eggs. There should be no water left from the tofu before adding the nutritional yeast, turmeric, and garlic. Now you can also season with salt to taste. Let everything cook for another few minutes.
- > Now pour the plant-based milk into the pan and stir everything together.
- > 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!
