"Breakfast is the most important meal of the day".
We're sure you've heard this before. But why is that?
Quite simply, if you get your blood sugar out of whack in the morning, you may be jumping on the blood sugar roller coaster before you even realize it. And it will be hard to "get off" again during the day. So if you spike your blood sugar in the morning, you may feel dizzy, unfocused, hungry and tired throughout the day. But don't worry, we've got some tips for you. Whether you're more of a sweet tooth or prefer a hearty breakfast, we've rounded up the best breakfast recipes that will keep your blood sugar levels stable.
For those of you with a sweet tooth:
Ice cream bowl for breakfast (also possible vegan)
Ingredients:
- > 150 g frozen blueberries
- > 5 tablespoons milk (or vegetable alternative)
- > Protein powder with your favorite flavor (make sure it's not sweetened).
- > Almond or another nut nutmeg
Preparation:
- > Put everything in the blender and puree until you get an ice cream consistency. Garnish with fresh berries, coconut flakes and a little nut butter.
- > For a little sweetness, you can add a little cinnamon or a teaspoon of agave syrup. Enjoy your meal!
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 garnish
- > Cocoa nibs or nut butter as topping
Homemade PBJ (Peanut Butter Raspberry Bread) (vegan)
Ingredients:
- > 1 slice of brown 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 raspberries with a fork on the peanut butter bread - and you're done!
Hearty alternatives:
Toasted bread with avocado and poached egg
Ingredients:
- > 1 slice of brown bread (toasted)
- > ½ avocado
- > 1 egg
- > Lemon juice
Preparation:
- > Toast your bread, put the avocado on it, mash it with a fork and drizzle some lemon juice over it.
- > Boil some water for the egg and add a tablespoon of vinegar to the water. With a large spoon, stir the water until a gyre is formed and crack the egg into the center. Simmer for 4 minutes. Lift out the egg with a spoon and drain on kitchen paper.
- > Place the egg on your avo toast.
- > Sprinkle toast with some herbs, salt and pepper. If you like it fiery, you can also add some chili flakes. Meal
Toasted bread with cottage cheese and salmon
Ingredients:
- > 1 slice of brown bread (toasted)
- > Cottage cheese
- > 50 g smoked salmon
- > Lemon
Toast your bread, put the cottage cheese on it and top it with the salmon. If you like it a little fancier, 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 cups in the muffin tin.
- > Bake for about 15 minutes at 200°C. Yummy!
Tofu scrambled eggs (vegan)
Ingredients:
- > 1 tablespoon olive oil
- > 1 package tofu
- > 2 tablespoons yeast flakes
- > Salt
- > 1/4 teaspoon turmeric
- > Garlic
- > 2 tablespoons of 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 (medium heat). Mash the tofu block with a fork and add to the pan. Fry the tofu for 3-4 minutes. Remember to stir frequently, just like scrambled eggs. There should be no water left from the tofu before you add the yeast flakes, turmeric and garlic. Now you can add salt to taste as well. Let everything cook for a few more minutes.
- > Now add the vegetable 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!
